We made it out alive!!!

On Saturday morning a group of us from GEO – AB, Blair, Luke, James, Alice, Kiri, Adam – were joined by Kurt, Brian and Anthony, to set off on an overnight trek in the wilds of the Blue Mountains.  

With Mother Nature on our side – we did not get a single drop of rain – the cool weather and cloud cover provided perfect hiking weather.

This particular hike – the Golden Stairs to Mount Solitary via the Ruined Castle – is considered extremely hard (as rated by National Parks and Wildlife), but for us CrossFitters, we took it all in our stride and treated it just like a long WOD.  There was lots of climbing and a hell of a lot of “Leg Day”, so it was a welcome relief when we could actually use our arms to grab rails or trees or roots to help pull ourselves up certain parts of the trail.

Whilst the walk was arduous, the views were magnificent, and we all made it to the campsite in one piece at about 2pm.  We quickly got a fire going and set up our tents, then settled in for the night.  Being away from devices and the normal distractions of urban living, everyone was ready to hit the sack around 6pm, but we managed to put our big boy and big girl pants on and stay up until 9pm. 

What we soon discovered whilst hanging out around the fire is that:

(a) Mee Goreng Noodles are the hiking food of choice;

(b) Blair likes to eat sandwiches whilst hiking, and …….James likes to watch;

(c) Kurt does not own long pants.  The guy wore shorts the whole weekend.  WTF?!

(d) It is possible to open a drinks bar atop a mountain in the middle of nowhere – we had Port, Whiskey, Red, Bourbon, and Negroni.  Lack of alcohol was not an issue.

(e) Pistols and weighted step-ups are great training for a hike like this.

(f) You can warm yourself in your tent by peeing into a vessel and then snuggling with it in your sleeping bag;

(g) A fire on top of a mountain away from society has a way of eliciting deep and meaningful conversations and discussions which allow you to really get to know someone.

After a cold and restless night (speaking for myself), we woke to the sound of a Lyre Bird impersonating about 10 different local birds (such a great way to wake-up) and the sun rising over the escarpment.  We warmed ourselves around the fire and scoffed down some brekky before commencing our trek back the way we had come.

A few hours along and many conversations later we were back at our cars a little weary but very happy for the experience.  Fist bumps, handshakes and hugs were passed around with a commitment to make overnight hikes like this a regular thing moving forward.

Thanks to everyone who came along. It was a great weekend with a top group of people.  

Experiences like this give us all an opportunity to put our training to the test in an environment outside of the gym, and the opportunity to detach ourselves from the stress of our everyday life to be really mindful and aware of the people and surroundings around us.

If you missed out on this one, watch this space for future treks.

Forge your Path.  Journey Strong!



The Open starts on Friday 12 March.

Guys….let me say straight off the bat that whatever your decision is regarding your participation in The Open, it is respected and there is no judgement or pressure.  There are many reasons why you may not want to do The Open.

I am going to highlight some reasons why you should.

It brings the community together.  In previous years, before COVID, the Open was a time when we rallied everyone together and ran big Friday or Saturday sessions.  The Box would be filled to the brim with a constant conga line of members doing the workout, being cheered on by those waiting their turn or who had just completed the workout. The atmosphere in the gym was palpable and it created an air of courage and confidence that you could breathe in and tap into to do things you didn’t think you could.

Now whilst COVID has pulled the handbrake on our ability to get massive groups together, we can still create that same feeling on a smaller scale within our classes.  We can get behind those who are doing the workout and expect the same in return.  We can cheer and encourage and yell and scream for people to get one more rep out because we know they can, and sometimes that is all the prompting they/we need to push past previously thought-of limits.

Doing the Open is like embarking on an adventure together.  There are ups and downs, but this is all a part of the journey that makes it so memorable.  It is an experience that will be etched into your mind as the time you discovered something more in yourself and about yourself.  And this experience creates an unspoken bond between you and everyone else who put some skin in the game.  You will have earned the right to give that knowing nod to another participant who threw caution to the wind and just had a go.

Because at the end of the day, that is what it is all about – just getting in there and having a go.

Who cares if you finish the workout in the time cap or not.

Who cares if you didn’t get the result you were after.

Who cares if you failed a lift or got stuck on your 3rd of 10 Toes to Bar.

What people care about it is that you stepped into the arena and had a go.

There are not many times in your life when you will be able to actively participate in a legitimate international competition.  You may come 298,321st in the world, but considering the current world population is 7.8 billion, that put you in the top 0.0038% of fittest people in the world.  That is something to be proud of.

So if it is your ego that is stopping you from entering, push that to the side because it preventing you from experiencing something special.

For those who are anxious because they don’t think they are ready, then just know that none of us are ready.  The whole point of the competition is that we will be forced to dig deep and challenge ourselves.  But on the flipside of that, just know that at the end of the day, you control your effort.  If you want to take it easy, then take it easy.  It’s your call.  There are three levels to choose from – RX, Scaled and Foundations.  You choose what level you want to do, and this can change from week to week (the Open goes for 3 weeks).

Another thing to consider is that you can use the Open as a gauge to measure your fitness each year.  Maybe this year you will struggle with your pull-ups, but next year you will have nailed them.  It is a nice way to see your progress.

We will be  running the Open at GEO on Friday evening (4, 5, and 6pm) and all of the regular classes on the following Monday.  The first workout will be announced on Friday 12 March.  You do not have to register to come in and participate.  The workouts will be programmed as our class workout.  Just make sure you book into a class just as you would normally.

If you do want to put some skin in the game though, then you can register and join the team by going to  It costs US$20 to enter.

Let me leave you with this quote from Theodore Roosevelt which sums up GEO’s ethos of “Grow, Explore, Overcome”:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

I’ll see you in the arena.


12 Days of Xmas WOD

Tomorrow (Saturday 19 December) we continue a long-held tradition at CrossFit GEO – the 12 Days of Xmas WOD.

It’s a long workout comprised of 12 different movements which you work through in the same format as the way the “12 Days of Xmas” song is sung (see below).

In past years it has been a single huge session where everyone came in and knocked out the workout together. There was a bit of waiting around, but that was cool. It gave us time to chew the fat and bond over the year that was. We then ended the session with a drink and a heap of food that everyone kindly brought in. It was a workout that we all looked forward to each year.

This year, because of COVID, we are restricted with how many people we can have training at any one time. That is why 3 sessions are being put on – 7am, 8.30am and 10am. Each class is capped at 15 people. Bookings are essential. Unfortunately, no drop-ins for these sessions.

Also, due to COVID, we are changing the format of the workout slightly so that there is minimal sharing of equipment. There will be two versions of the workout available. Both can be scaled and modified further, but one version is more challenging than the other.

Please ensure you hand sanitise upon arrival. Enter via the main front garage door and exit via the side door. If you are showing any symptons of cold/flu/COVID, please do not come in. With the recent COVID cluster in Avalon, we need to ensure everyone’s safety and well being. Thank you.

Here are the workouts:


For time:

1 Clean & Jerk 60/40kg
2 Ring Dips
3 Box Jumps 24/20″
4 Hang Power Snatch 40/30kg
5 Bar facing Burpees
6 Push Press 40/30kg
7 Squat Jumps
8 Straight Leg Raises
9 Wall balls
10 Pull-ups
11 Wall Climbs
12 Front Squats 60/40kg

NOTE: Normally you would do 1 C&J, then 2 Ring Dips + 1 C&J, then 3 Box Jumps + 2 Ring Dips + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout. Feel free to scale further.


A little bit more challengingThe Outlaw “12 Days of Xmas”

For time:

1 Clean & Jerk 100/70kg
2 Muscle Ups
3 Box Jumps 30/24″
4 Hang Squat Snatch 50/35kg
5 Bar facing Burpees
6 Push Press 50/35kg
7 Pistols (alternating)
8 Toes to Bar
9 Wall balls
10 Chest to Bar Pull-ups
12 Front Squats 100/70kg

NOTE: Normally you would do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout.



Monday 21 Dec – normal

Tuesday 22 Dec – normal

Wednesday 23 Dec – normal

Thursday 24 Dec – 7.30am Open Gym, 9.30am class, 4.00pm class

Friday 25 Dec (Xmas) – closed

Saturday 26 Dec (Boxing Day) – closed

Sunday 27 Dec – closed

Monday 28 Dec (Boxing Day Public holiday) – closed

Tue 29 Dec – 7.30am Open Gym, 9.30am class, 3.00pm Open Gym, 4.00pm class

Wed 30 Dec – 7.30am Open Gym, 9.30am class, 3.00pm Open Gym, 4.00pm class

Thu 31 Dec (New Years Eve) – 7.30am Open Gym, 9.30am class

Fri 1 Jan (New Years Day) – closed

Sat 2 Jan – resume normal class schedule……………..

1RM day

CrossFit Geo – XFIT

View Public Whiteboard


Front Squat (1RM)

Front squat 1RM: Build up over 20 minutes

Build up;

2 x 3 at 50%

2 x 3 at 65%

1 x 3 at 70%

1 x 2 at 78%

1 x 2 t 85%

1×1 at 90%

1 x 1 at 97%



Kawabunga (Time)

Kawabunga – 15 minute CAP


DB Snatches 22.5kg/15kg


Double Unders



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