Work on getting your Hollow to Arch Swings on point again before diving straight back into Toes to Bar


We are into our second week of training since GEO reopened on Monday 15 June 2020 (that will go down as an auspicious date), and HOW GOOD IS IT!

What many of you are noticing, is that your enthusiasm and energy to train is perhaps at odds with where your body is at the moment. After 3 months of ISO-training that was far from the level you were hitting pre-COVID (and for some, that was zero training), you can expect that your fitness may have dropped a little; you are not as flexible as you were 3 months ago; and you are certainly not as strong as you used to be.

Don’t stress. Whilst it is not ideal, it is not a death sentence. Most of us are in that boat, myself included.

What you need to do is a self assessment of your strengths and weaknesses.

What improved over the Isolation period? Burpees, Russian Kettlebell Swings, Single-Leg and Arm Stability, Core Strength, basic Bodyweight stamina (squats, push-ups, sit-ups). If you were a regular in the Zoom sessions then these areas should be feeling sweet!

What fell off the wagon over that period? Strength, Olympic Lifting; high-skill Gymnastics; Conditioning using moderate to heavy weights or high skill movements.

Do not come into the gym expecting to be able to hit the workouts we have programmed with the same gusto and finesse that you did 3 months ago. Many of you will have to regress before you progress.

Yes, I know, it’s kick in the guts and a dent to the ego, but if you want to avoid injury (which can potentially put you out for weeks or months), and also improve your technique, may I suggest you put the ego aside and really focus on moving well. Move with the intention of doing the exercise properly, with full range, and correct line of travel.

The Coaches are very mindful of the predicament everyone is currently facing It is our job to make you fitter, stronger, and move better, and to do that, we may reign some of you in for your own benefit. Do not get upset. It’s our job. That is what you pay us for. Your best interests are at the forefront of our minds.

Be patient. Trust the process. Do that, and you will be back where you were before long, and, beyond.



CrossFit Geo – XFIT

View Public Whiteboard


Snatch (5 x 5)

Below the Knee no contact Snatch

Snatch Grip Behind the Neck Press (5 x 5)

Metcon (AMRAP – Reps)

10 min AMRAP

10 DB S2OH

5 Strict HSPU/ Polar Bear Push-ups

3 Burpees


A group of members from GEO travelled to Kenya and Tanzania where they built a “Ninja Warrior” playground for orphans.


You may be aware that there is a storm of controversy concerning CrossFit at the moment….or more specifically, the CrossFit founder and CEO, Greg Glassman.
He made certain comments recently which have been interpreted as tone-deaf and insensitive to the death of George Floyd and the topic of Racism, that has always existed but is under the spotlight at the moment.
Here’s where we stand.
First and foremost, we are GEO.
We are a community of diverse human beings who come together to make ourselves better. GEO is more than just about fitness. GEO is about bonding through a shared desire to challenge ourselves physically, mentally and emotionally. GEO breaks down barriers and creates connection.
People come to GEO for fitness. They stay for the community.
The CrossFit brand was the platform that we launched ourselves off, and we are forever grateful for the opportunities and experiences it has afforded us as owners, and the same for our members.
Despite our disappointment in Glassman’s comments, we still believe wholeheartedly in the training methodology and, ironically, the community philosophy it created.
We believe CrossFit is bigger than Glassman.
Glassman’s comments do not represent GEO.
We will watch and listen to all that is happening in the CrossFit world at the moment. We will speak to you all; and we will speak to others whose opinions we respect. Any changes we make will come from an informed decision.
Whatever happens, rest assured, we will continue to deliver high level programming and coaching to our members, along with a concerted effort to nurture our fantastic community.
2020 has been a testing year for us all. It has forced us to look at ourselves, adapt, and make changes.
This is another test.
GEO will continue to evolve, and the community will remain our priority.



“an ability to recover from or adjust easily to misfortune or change”

“the capacity to recover quickly from difficulties; toughness.”

“the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress.”

With the easing of isolation restrictions this past week, it has been awesome to be able to offer outdoor group training and get the gang back together again.  On Wednesday we had a great turnout, and the feedback from those who attended has been really positive.

Obviously, the park sessions are something new and shiny after being confined to our homes for the last couple of months, and I know many of you are chomping at the bit to get involved.

What I would ask is that regardless of the weather, if you have reserved a spot, you show up and give it your all.  I say this only because I have been watching the weather forecast all week and, as you likely already know, it is meant to rain tomorrow.  I am worried that there may be one or two people who do not show up.

Under normal circumstances, this is not a major issue because we have never operated on a “reservation’ system before.  However, due to the COVID-19 restrictions, we are only allowed to have 9 people attend each outdoor class, which means it is highly likely that someone will miss out.

Can I please ask that you treat less than optimal weather conditions as an opportunity to work on your physical and mental resilience.

This COVID-19 crisis has certainly tested our resilience.  It has thrown us into uncomfortable and stressful situations and forced us to deal with it.

One of the things we coaches admire and respect about you (the GEO members), is how day after day, week after week, you throw yourselves into an hour of suffering and discomfort at the gym to not only achieve greater fitness, but also mental resilience.  If you weren’t resilient, you would not come back.

The gym is, in a sense, a controlled environment.  You get to workout on a smooth, flat and dry surface.  Whilst we don’t have air conditioning or heating, the temperature inside the gym is pretty comfortable all year round.  There are toilets nearby.  A secure area to leave your belongings.  There’s a fridge to put your drinks and snacks in.  And you get to listen to some loud tunes while you push hard.

The park…..well, you are subject to the elements.  Along with the programming from the Coaches, Mother Nature dictates how uncomfortable you get.

We have no control over the weather, the temperature, the dryness of the ground, or the slipperiness of the surface.

What we can control is the programming we throw your way, and our commitment to show up, regardless of the conditions.

The Coaches have committed to running the park sessions rain, hail or shine.

If you do not want to get wet, wear a raincoat.  If you do not want to get cold, wear a jumper. If you do not want to do burpees on the wet grass, bring a towel or a tarp.

I guess what I am really saying is, embrace the discomfort.

Removing yourself from your comfort zone is good for the soul.  Just like you challenge yourself with your workouts in the gym, subjecting yourself to the elements and making yourself uncomfortable outdoors, creates resilience and forges an indomitable spirit.

So tomorrow, when you wake up and see that it is wet, and cold, and windy; get up, throw on your workout gear, and get yourself down to the park to put everything into the workout the way you would if you were in the gym.

Be resilient!  When you look out your window tomorrow and see it raining, say to yourself “Good!”

Ex-Navy Seal Jocko WIllink talks about the mindset of seeing challenges and misfortune as an opportunity to learn and grow. 

A group of UK celebrities are put through a compressed version of the UK’s SAS induction course.  This episode sees the particpants test their resilience.

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