There is one Coach that has been more successful than any other at producing top level CrossFit athletes and his name is Rudy Nielsen. Is our goal to produce top level athletes? Well, sure its one of our goals but more importantly we want to provide world class fitness to the everyday person, our mums and dads, teachers, police officers, students, accountants and businessman (you get the picture). We are very proud to be followers of the Outlaw Way program at Andfit CrossFit. Its a tested and proven program used by hundreds of athletes around the world like Chad Mackay, Elisabeth Akinwale, Brendon Swan and Daniel Tyminski and nou YOU

To find out more about the Outlaw Doctrine CLICK HERE

BY DEGREE NOT BY KIND

Your fitness needs, my grandmas fitness needs and the needs of an elite athlete does not differ by kind but by degree. All of you need functional fitness to be successful in life and live a rewarding and healthy day to day. Therefor the same fitness programs, exercises and methods that top level athletes utilise, we should also! Now obviously we need to apply these methods to a level suitable to us.

Rudy Nielsen has shown that there are a handful of exercises that are superior in their ability to have ‘carry over’ into all the other movements we do and enjoy in CrossFit. At the top of the list are the Olympic lifts (Snatch / Clean and Jerk), the squats (Back and front squats) and high skill gymnastics movements like handstand push ups and muscle ups. For example, competitive Olympic weightlifters are extremely good at the vertical jump, box jumps, wall balls even muscle ups and back flips! They never actual practice these movements but because of the explosive hip power and leg strength they poses through Olympic lifting and squatting these movement come to them effortlessly. Similarly gymnast will pick up a barbell for the first time and be extremely successful with the Olympic lifts because of their understanding of high skill movements. So in a nutshell the better you become at the high skill movements (Snatch, Clean + Jerk, Handstand push ups and muscle ups) and the stronger you become through squatting (resulting in you working at a lower % of your 1RM when doing something like a wall ball or kettlebell swing) the easier you will find the hundreds of other movements we throw your way.

Does that mean we only Olympic lift, squat and do muscle ups? Offcourse not. Variety is still very important and so is the enjoyment of doing new and different movements. We will however have a big focus on the Olympic lifts, we’ll squat alot and we’ll find ways to teach and progress you towards the high skill gymnastics movements.

It is no coincidence that the man at the top of the sport of CrossFit at the moment – 3 times champion (back to back) Rich Froning also has the biggest Olympic Lifting total in the sport.

See you under the bar!