Art and Fear, Love for Lachie, Boxing footwork October 23rd, 2016

Hi and welcome to another week,

Right.  So hopefully (for my sake) what has felt like a week long ‘cardio beat-down’ in the gym is over!  I am sure it hasn’t really been that bad but from where I have been positioned – which feels like it has permanently been on the seat of an assault bike or half-way through a bin run! – it has been all cardio all the time since Thursday.  I will admit – some of it has been my own fault (well, Thursday was Chris King’s fault but I did ‘choose’ to join in) but Friday, Saturday and Sunday?  Well, at least half of that cardio in each of those sessions just felt kind of ‘UNECESARRY’!  I guess what doesn’t kill us makes us stronger/better/etc right?  Anyway, I did managed to get a class done every day last week (Monday to Sunday) as well as doing a little bit of extra work on my boxing, got through this new ‘metabolic circuit’ extended thing I have been working on twice (it is coming soon TANKS people!) and did all my challenge extras.  So feeling proud and happy with myself right now.  All I have to do this week is do it all over again!

On to the blog – which I have tried to tie in to my little rant above in some small way.  I wanted to write this week about how the best way to get better is just to be persistent and keep going.  And I wanted to come up with a new way to talk about that rather than the clichéd gym membership sales guidebook where people are asked if they want ‘3-month results or 12-month results’ – a question I hope no-one is EVER asked at Round 1.

So lately I have been reading a pretty cool book called ‘Art and Fear’ by David Bayles and Ted Orland.  Now the book is all about creating art – how it is created and equally how it is not created.  Whilst this might seem like a bit of a strange choice of book for me firstly, I like to read all sorts of stuff and secondly, well – the idea that someone has tried to figure out what is driving/enabling ordinary people to ‘create art’ (paint, sculp, compose, whatever) is interesting to me.  Anyway, enough of the background and self-justification and on to the story that I wanted to get too.  In the book, there is a great anecdote about an art teacher who decides to divide the class into two halves at the start of the term.  When the group is split up, one group of students are told their entire grade will be dependent on HOW MUCH they produce.  Quality be damned, on the last day of term they will present their work to be ‘weighed’ and grades will be awarded according to weight (they were to produce pottery).  The other group of students (of course) were told that it didn’t matter how much work they did – they would be graded on one thing only – quality.  At the end of term, submit their ‘BEST’ piece and it will be graded according to the quality of the work.  So a pretty simple scenario for both groups.

When the end of term came and marks were awarded – and I am sure you can all figure out where this is going – the results were very clear.  When it came to assessing the overall QUALITY of the work, the highest QUALITY pots were produced by the group that was told they would be assessed only based on the QUANTITY of work which they produced.  The reason of course is simple when you think about it – in an effort to get a good mark, those students had to do a lot of work – all of which contributed to them becoming BETTER at doing it…which led to better outcomes.  The ‘quality’ group?  Well, they did lots of planning and procrastinating and not a lot of actual ‘practising’ – therefore the final outcomes they achieved were not to the standards achieved by those who just got in and (literally in this case) got their hands dirty!

The same applies to your training.  If you want to get better, don’t think about it – just do it.  Find a way, get to the gym and get it done.  As for your food and diet stuff (like the challenge at the moment), if you want great results, don’t think about and plan WHEN you are going to start.  Just start.  And show up each day (either in the gym or in your own kitchen) and get the ‘work’ done whether you feel like it or not.  Just show up and do it.  Have a quantity focus – and the results will come.  Now – this doesn’t mean (of course it doesn’t) showing up and putting in a lousy effort with poor technique and things will just ‘turn out’ – you do have to give it a go, listen to the coaches cues etc when it comes to the ‘how’ – but as Shaun Millar said in his member profile a few months back, his own journey and improvement has been fuelled by taking on a ‘keep turning up’ approach…and (if you ask me anyway), the outcomes he has been able to achieve are remarkable and most definitely worthy of being followed.

Anyway, that’s it.  Stick at it challenge folks – one week left – and I hope to see everyone in the gym this week!

See you all in the gym.


p.s.  For all of the info on this weeks Love for Lachie fundraiser, please check out our dedicated blog post here:

Gym Update #1 – Love for Lachie Day

If you have been paying even a little bit of attention, you would know that this coming Saturday (October 29th) is our ‘Love for Lachie’ fund-raising day.  There will be a heap of activities on throughout the week – and especially on the day.  Don’t forget, we have our:

-       Love for Lachie ‘Bali Holiday Raffle’ – tickets available at reception for $5 each or 3 for $10.

-       2x 1-hour coaching sessions from 10:30am next Saturday with Olympic Gymnast Jen Smith and Crossfit Games athlete Brian  – these tix are $50 each and available here:

-       A ‘Lucky Kettlebell’ contest with a $250 prize pack from Black Wolf Kettlebells.

-       A ‘Round 1 Cup’ event where the trainers will ‘race’ off – you will be able to back your ‘horse’ and finishing time to win prizes.

-       Bring a friend for $5 promotion – bring a non-member along to one of the boxing classes on the day (7:15am, 8:15am or 9:15am) and they can train for just $5 – all of which will be donated to the ‘Love for Lachie’ foundation.

-       Lucky door prizes for EACH of the sessions we run on the day – enter for a the cost of a gold coin donation when you get to your session.

-       Breakfast burgers available after the early sessions – beers and burgers available after the sessions with Jen and Brian (from 12:30pm).

-       Food stalls, vendor stalls and other goodies!

There is a heap more info on the Love for Lachie events here:

There will be a BIT of modification to our timetable to support the ‘Love for Lachie’ fundraiser – Tanks will run as normal, as will Boxing at 7:15am, 8:15am and 9:15am.  From 10am though, the gym will be ‘handed over’ to ‘Love for Lachie’ events – first off the Round 1 Cup, then the two coaching sessions.  Neither Body Work (normally scheduled for 10:15am) or Beginners (11:15am) will be running next Saturday.

We would love to see as many people there as possible so we can raise as much money as possible for the ‘Love for Lachie’ foundation to support research into childhood brain cancer.

Gym Update #2 – Halloween Party

Our Halloween party is on NEXT SATURDAY NIGHT from (about) 7pm.  So find your ‘scariest’ costume and head along to the gym next Saturday night for a bit of fun and a couple of drinks with all your gym buddies.

I will be cooking up some burgers on the night so don’t worry about bringing any food – but if you are keen to have a drink or two throw them in your esky and bring them along as well…we all had a great night at last years event and it would be great to see a heap of people along next weekend!

Gym Update #3 – October ‘Hit IT’ Challenge

Just one-week to go guys – one week to go.

Our challenge in the final week is to stick out our current challenge – No sugar or sweeteners of any kind, eat breakfast every day, no bread or pasta (at all) – and add one more thing:  you now must eat FOUR (4) serves of tasty, delicious, healthy vegetables to your diet every single day.

If you aren’t sure what we mean by ‘four serves’ please check out the video explanation here:

Now – there is also a slight change in the challenges for the final week.  The rowing is still ‘in’ but rather than being a 1km row accompanied by some goblet squats, it is a 1km row followed by a farmers carry – half bin run distance (down to number 16 and back).  If you have any queries about the challenge, the classes, the food, the extras, well – just ask!

Gym Update #4 – New Website is ‘GO’

Our new website is officially ‘GO’ – just head to ‘’ to check it out.  I hope (really hope) that you are all as happy with it as we are.  Little things like linking the gallery and photos directly with our InstaGram account are obviously cool (as is the overall update of the sites ‘look and feel’) but the main reason for the change was to support screen resizing in order to make the site compatible with being accessed from mobile devices (phones and tablets) whilst retaining readability.

The old site design has been great for us but 5 years ago our site was accessed from desktops and laptops more than 85% of the time…last month, those same figures were 73% from mobiles!  The world has changed and we were lagging behind – hopefully the new site makes accessing all of our content a better experience for everyone!

Link of the Week

 Really enjoy the footwork explanations that come with these videos.

Love for Lachie Fundraiser, 2016 October 23rd, 2016

This week we will be hosting some fun games and events in the gym that have awesome prizes up for grabs as part of our week of support for the Love for Lachie foundation, raising money and awareness for children’s brain cancer research.  All of this culminates in our ‘Love for Lachie’ fundraising DAY – scheduled for this coming Saturday, October 29th.

On the day we will be drawing all of the raffles, there will be food available, Bring a friend for $5, the coaching session will happen, the Round 1 Cup will be run….it is all happening on SATURDAY – this SATURDAY, October 29th.

Please support what should be a great week and an even better DAY (on Saturday)…all of the proceeds are going to support childhood cancer research which is about as good a cause as I can think of!


Currently we have a Bali holiday raffle going on which is $5 for one ticket or 3 for $10 and you will win six nights luxury accommodation upgraded to a junior suite staying at the Bandha Resort and the Montigo Resort, also Attadale Travel have provided a $250 travel voucher to use towards your flights. Tickets are only on sale this week with the prize being drawn on Saturday 29th so get your tickets now for that one.


We will be launching the betting for the Round 1 Cup sponsored by Kwinana TAB on Monday. In the lead up to the Melbourne cup what better way to get into the racing vibe than to bet on your favourite Round 1 filly, stallion or gelding! The horses are of course the trainers and 2 of our very own Round 1 member athletes as our choice for the ‘roughie’ entries. The race course is being set by Rossy so there are some fun twists in the horse handicaps and course challenges for them to get through… check out the Round 1 Cup board in the gym from Monday to pick your favourite horse and place your $2 bet on who you think will be the winner and in what time. The person who picks the winner and is the closest to the winning time will win a huge prize pack of a  $200 TAB betting voucher from Kwinana TAB, a double pass for stand up paddleboard lessons from Stand Up Surf and a 1 hour float tank experience from Life Spring Float. 2nd prize is sponsored by Autoglym and is a car detailing package valued at $150, 3rd prize is sponsored by the Quarrie and is a $100 food and beverage voucher.

The Round 1 Cup Kwinana TAB stakes race will be run at 10.10am on Saturday, so come down and cheer for your horse and watch the trainers and our roughies battle it out for the cup title and bragging rights! The prize pool is BIG so bet as many times as you like, only $2 per bet!!!


On Thursday we will launch the golden kettlebell game in which each of the gyms 77 kettlebell’s will be numbered and you can buy a number and put your name on it for $5 once they are all sold on Saturday at our Love for Lachie Day event we will peel off the numbers to reveal the winning kettlebells. 1st prize is sponsored by Black Wolf Kettlebell’s and is a prize pack of kettlebells 4kg, 8kg, 12kg and 16kg kettlebell’s valued at $200 , 2nd prize is sponsored by Nimble Activewear and is a $100 voucher to use on any of their fashionable Activewear, 3rd prize is sponsored by Massage Club and is a one hour massage valued at $60


Our guest coaching session is still available for people wanting to come and learn some new skills or polish up on skills you’ve been working on. This session is for all abilities from Beginner to advanced and will be scaled to suit everyone. We have one hour gymasntic session with Jen smith from 10.30- 11.30 and then a 1 hour lifting technique and work out session with Brian Beck from 11.30 – 12.30pm. After the session there will be lunch and drinks available to refuel and chill out with everyone.

You can buy your ticket for this exclusive coaching session at


On Saturday 29 October for Love for Lachie Day you can bring a friend for a $5 donation to Love for Lachie. Bring your mates along to do a class at 7.15, 8.15 or 9.15am we will be having prize draws for every class too you can enter for just a gold coin donation so you can get a workout and maybe win and awesome prize too!


Our fabulous food stalls will be set up all day on Saturday serving breakfast burgers, protein balls, naughty and nice baked treats so bring some extra cash to get yourself something delicious after your workout you’ve earned it!!!

About Love for Lachie

Our member Rossy ( Christine) is a co-founder of the foundation which has been established in honour of Lachie Muldoon who at age 10yrs old passed away in Oct 2015 from an aggressive form of brain cancer that was only diagnosed 6 months earlier. Love for Lachie aims to bring hope to families diagnosed with brain cancer through supporting UNSW brain cancer research centre’s personalised medicine program. for more details check out  or follow Love for Lachie on facebook.

Staying “On Track”, Spring Membership Special, Love for Lachie October 16th, 2016

Hi and welcome to another week,

Some awesome sessions in the gym last week and we really appreciate the support everyone showed us.  My favourite classes of the week had to be the Wednesday session (7-minute rounds) and the Tuesday session (3-minute rounds with abs galore).  Overall I found doing the sessions there was a bit of a ‘drop’ in the cardio efforts when compared to the previous week – though interestingly that was not the intention of my programming.  I am having an interesting challenging in structuring the sessions at the moment – attempting to reset the ‘balance’ between power based cardio efforts (eg.  30 x assault bike calories in 2 minutes) and endurance-based cardio efforts (eg.  Maintain speed at + 65rpm on the assault bike for 4x minutes).  I think we have been weighting our plans too heavily in favour of the power elements in our most recent training ‘block’ and need to better balance that out in the current block…I would love to hear everyone’s feedback on this by the way (email to

Before heading on to the blog, I did just want to make a few special shout-outs to some members (and a couple of staff) who have been doing some impressive things:

Adam Marsh and Josh Rebola for WINNING the FESTIVUS GAMES up at Box6017/Crossfit Osborne Park on Saturday.  Super impressive guys and a real reward for the incredible effort that you have both been putting in.

Silver medals to Christine Ross-Davies, Eugene Wepa, Hohi Wepa and Taima Komene in the Crossfit Masters League ‘State of Origin’ competition held down at SuperBox Mandurah on Friday night and Saturday.  Whilst the Queenslander’s might have come out on top this time, you guys are truly amazing and again, hard work = results.

To Eden Mayer, Elie Greige, Ash Veletta, Reece Martin, Damien Henson, Lee Wansbrough (and I am sure there were others) who headed out to Crossfit Artax at 2am (yep, 2am) to do their bit as part of a 48-hour assault bike relay to raise money for telethon…awesome commitment by all of you.

OK.  So I have obviously been doing the October Challenge and just wanted to talk this week about a couple of things I have learned.  I guess the first question to ask is why is it that every time that I do a challenge that involves food, I feel like I have to ‘re-learn’ the same lessons?  Anyway, regardless of that ‘FACT’, let me try and describe what has been happening.

My training weeks don’t vary too much.  I pretty much do a class each day from Monday to Friday – generally at either 12pm or 1pm depending on what my day ‘looks like’.  I try to get in one more over the weekend and 2-3 sessions during the week where I lift a few weights.  When I am going well I also get another couple of 20-30minute cardio ‘efforts’ in – though ‘effort’ is a big word to describe what is usually a pretty ‘cruisey’ session on a bike or rower.

My food also doesn’t change too much – and in some ways that is the problem.  Because habits are habits be they bad or good – and some of mine are not all that awesome.  Mostly, I (well, we ‘cos the family are usually at the gym as well) leave the gym at 8pm on Friday night and get takeaway food on the way home.  This usually looks like burgers or Mexican – so it could be worse – but it is oftentimes followed by icecream and accompanied by a drink or two.  Saturday’s also often sees a drink or two and features some ‘snacking’ in the afternoon and things that couldn’t really be described as carrot sticks, whilst Sunday will see another couple of drinks, some more snacking and maybe some more ice-cream.

None of this seems too bad in isolation – until you start doing a challenge when you only get two (2) days in the month where you can break ‘The Rules’ which is when you start to have a real think about exactly what has been going on.  Now I am not trying to say my eating is terrible or that my drinking is out of control – that isn’t the case.  I still have a jumbo sized easter egg and a bottle of vodka that I received as gifts earlier in the year sitting on my bedside table adorned with ribbons so I do so ‘some’ restraint, but I guess what the challenges always make me realise is exactly how much of a gap there is between what I am doing when I am at my ‘BEST’ and what I am doing from week-to-week.

Now, are my week to week habits ‘terrible’?  Well, I don’t really think so – but that in itself is the problem I guess.  What I have realised this week is that my ‘food’ habit have been steadily creeping up on me over the past 6-months or so (probably since the February 28-days Later challenge in all honesty) and I have been repeatedly justifying my own patterns of behaviour – in effect, telling myself that what I am doing is ‘fine’ and ‘not a problem’.  Which of course means that I am unlikely to ever acknowledge that I need to make any changes.  Which means that I probably wont ever make any changes – until something like the October Challenge comes along and gets me to re-focus.

I guess in so many ways it is easier for all of us to justify our own decisions as ‘GOOD’ or at the very least, as ‘OK’.  You know the whole “I only had one glass of wine” type justification that comes after a “long, stressful day”.  The problem is of course that un-checked we all pretty quickly get to the point where the “glass of wine” is a nightly occurrence and we can’t understand why all the training we are doing in the gym isn’t “getting me anywhere”.

Anyway – no more self justification for me.  This challenge has at the very least guided me back onto the tracks – I guess the question (as always) will be whether or not I can stay on them after it is all over in a couple of weeks?

See you all in the gym.


Gym Update #1 – Round 1 Spring Special

We have a pretty cool membership special starting this week – if you join Round 1 from tomorrow (Monday October 17th) until next Sunday (Sunday October 23rd) you will receive:

-       Free Round 1 Fitness Duffle Bag

-       Free Round 1 Fitness Bag Mitts

-       Free Round 1 Fitness Hand Wraps

Not only do you get all of that free stuff (more than $70 worth) of value, but we will also WAIVE your joining fee ($50 for new direct debit clients) AND throw in a free ‘GET STARTED’ Body Scan (another $25 worth).  All up, you will save $145 just by joining the gym next week.

This offer is available with ANY of our standard membership packages next week – up-front or direct debit contracts…

Gym Update #2 – New Website is ‘GO’

Our new website is officially ‘GO’ – just head to ‘’ to check it out.  I hope (really hope) that you are all as happy with it as we are.  Little things like linking the gallery and photos directly with our InstaGram account are obviously cool (as is the overall update of the sites ‘look and feel’) but the main reason for the change was to support screen resizing in order to make the site compatible with being accessed from mobile devices (phones and tablets) whilst retaining readability.

The old site design has been great for us but 5 years ago our site was accessed from desktops and laptops more than 85% of the time…last month, those same figures were 73% from mobiles!  The world has changed and we were lagging behind – hopefully the new site makes accessing all of our content a better experience for everyone!

Gym Update #3 – Love For Lachie Fundraising Day

What are we raising money for?

The gym will be hosting a Love for Lachie charity day on Saturday the 29th of October with all proceeds going to children’s brain cancer research.  Our member Rossy (who I think most of you would know or at least recognize!) is of organising the event as she is involved with running the “Love for Lachie Foundation”.  The foundation was set up in honor of her close friend Lachie Muldoon who passed away from Brain Cancer last October – at just 10yrs of age. Brain cancer is the number 1 killer of Australian children and receives less than 1% of all government cancer funding so their mission is to raise funds to support research, the cure is just dollars away.

What is the event?

On October 29th, we will have a ‘modified’ program in the gym with ‘normal’ classes running at 7:15am/8:15am and 9:15am.  After that, we wont be running any more ‘Round 1’ classes and instead have a coaching clinic being run from 10:30am until 12:30pm.   The clinic will be run by two (2) guest coaches – Olympic Gymnast Jen Smith and CrossFIt games athlete Brian Beck.  These clinics have been designed to offer something for everyone for those of you who are keen to develop their gymnastic skills ie: pull ups, muscle ups, hand stands and also a lifting session focused on some lifting technique and a couple of workouts one of which will be a WORKOUT FOR LACHIE designed as a tribute to him.

How much does it cost?

You can buy tickets for the guest coaching clinic at the following link

There will be food stalls running all day starting with brekky from 7am, naughty and nice treat stalls so we will really see if the Round 1’ers are naughty or nice the sales on the day will tell all! Also following the special coaching clinic there will be a carpark recovery lunch available for those wanting to refuel with a gourmet burger and a few beers / wines for sale too.


On Love for Lachie Day you can bring a friend, family member, work colleague anyone for a $5 donation to Love for Lachie so come along and bring a training buddy to any of the 7.15am, 8.15am and 9.15am boxing classes – they can train for just $5 and all of that money will be donated directly to the ‘Love for Lachie Foundation’.

What else?  Well,  a holiday to BALI is up for grabs!!!!!

Throughout the morning sessions we will be running some raffles, games and challenges and have some awesome prizes up for grabs including : Kettlebell and merchandise pack from Black Wolf Kettlebells, Nimble Activewear $100 and $150 vouchers, The Quarrie Bar and Bistro $100 voucher, RXD Unbroken recovery pack, 4 x double passes for stand up paddle lessons from Stand Up Surf North Fremantle. We also have a major prize which is a Bali Holiday including 5 nights deluxe accommodation and a $250 travel voucher from Attadale Travel, tickets for the Bali raffle will go on sale the week before the event so bring a few dollars to the gym with you to get on to that great prize too!

Gym Update #4 – October ‘Hit IT’ Challenge

Two weeks down and all is….WELL???  At least I hope it is.  Our training efforts are just about to start amping up – we are now up to FOUR (4) classes per week AND FOUR (4) challenges per week for each of the next two weeks.  Our food is also about to get a bit ‘tougher’ with no bread or pasta allowed in our diets for the next couple of weeks.

Now – I am not totally against people eating bread and pasta (despite popular perception).  But I am about everyone ‘earning’ their carbs and too often our diets can consist of a carb content that far exceeds our daily requirements based on our activity levels.  Don’t get me wrong – I understand that pasta is both super delicious AND a very convenient, family friendly dinner option – and once upon a time Vanessa and I would have been eating it at home at least twice each week.  What I have learned though is that if I do that I have a really (really) hard time maintaining my body fat % at a level I am happy with…and if I can keep my body fat % low(ish) then everything I need to do in my life is just that much easier…plus I am getting old now and carrying around extra weight is just not fun.  So these days, I get my carbs from veggies – primarily leafy greens with a little bit of sweet potato thrown in a couple of times each week – and my body finds that is more than enough to fuel my lifestyle/training routine.

Bread is something else I am happy enough with everyone eating – but again, as a ‘pure’ carb source for most people it is just unnecessary.  Rather than having a couple of chicken and salad sandwiches or a tuna and salad roll or whatever, change it up – just have the chicken and salad…and really ‘crank up’ the quantity of salad you need to eat.

Just really give it a go guys – you might find yourself feeling a bit ‘flat’ for a few days but your body will quickly adapt and you will feel better for it.

Gym Update #5 – Food Matters is GO

The Food Matters program is ‘GO’ and consists of 4x 1-on-1 consultations over a 2-month period.  There will be a one-hour kick-off session then 30-minute follow-up meetings every 2-weeks thereafter.  The cost of all these sessions – and the before and after body scans AND the program hand-book – is all included in the program price of $200 (do the sums…this is a pretty good value package!).

We have sent out invitations to the first group of TEN (10) registered people asking them if they would like to participate – please let us know ASAP if you want to take up the offer of a place in the program OR if you would rather ‘WAIT’ and do it later or ‘WITHDRAW’ from the waiting list altogether!  There is a big group of people keen to participate so whilst this might all sound a bit ‘abrupt’ the idea is that we want to get started helping people who are in a position to be ‘helped’ as soon as possible!

If you are interested in ‘Food Matters’ and haven’t told us about it yet, please register your interest in the program via email to

Link of the Week