Category Archives: Kaizen


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.


Hey guys,

Myself and Mark Uren will be running a “Running Workshop” (excuse the pun) today at 2pm down on the beautiful Bedlam Bay Oval adjacent to Gladesville Hospital.

Mark will lend his many years of running experience to us and give away some valuable drills and skills to improve your running.  Last time he ran this workshop the feedback was extremely positive from all who attended, and from that, Mark was asked to present it to the members of CrossFit Zelos at Penrith.

If you want to learn how to improve your running style so that you last longer without becoming fatigued, then this workshop is for you.  I would definitely come along.

At the completion of the workshop we will break off into teams and put our newfound skills into practice by doing a mini “Amazing Race” around the hospital grounds.  There will be a few checkpoints hidden around the grounds which you will need to navigate to with your team.  It won’t be anything too serious or hardcore – just a chance to go for a nice easy run and have some fun.

This event is open to anyone, including kids.  The cost is $15 for GEO members and $20 for non-GEO members.

All you need to bring are running shoes and a stopwatch (watch or phone).

Bedlam Bay Oval is accessed via Punt Road, Gladesville.  You need to drive into the Gladesville Hospital grounds and follow thr road around to the left.  You will will eventually see the oval down by the river.

Call me on 0488 588 252 or email if you want more details.

– Adam



Today I woke up and had a real hankering for a bacon and egg roll.  Not just any bacon and egg roll, but one with free range eggs, tomato chutney, good quality bacon, on a brioche bun.  Sounds good right.

When I arrived at my local cafe, mouth salivating from the thought of what was to come, I thought about the upcoming two day competition I’ll be participating in tomorrow. I thought about how I am not quite feeling up to speed after returning from a 6 week trip to Africa.  I thought about how brutal and challenging this competition is (I’ve done it a number of times before) and how I am going to be taxing my body for two days straight. I thought about how at 45 years of age my body does not recover as fast nor does it handle as easily one day of competition, let alone two. I thought about how next Thursday I  have to fly up to Queensland and take part in another two day comp for the Masters League State of Origin.  Then I thought about whether or not I would be better served by a meal that, whilst comprised of some good quality products, is still a bacon and egg roll with minimal nutrient density, or should I have a meal that is packed full of nutrition to prepare my body for the onslaught to come.

So I set aside my craving for a bacon and egg roll and instead had mushrooms (4 types), silverbeet, poached eggs, shaved parmesan, and roasted seeds on wholemeal sourdough toast. The meal was delicious and I know I made the right choice…….for me.


And the winner of the inaugural GEO “Battle of the Ages” is………..





After many hours of number crunching using my old human brain (forgive me if there are a few errors), the leaderboard for Friday night’s Battle of the Ages comp has been finalised.

Here’s how it was scored –

For the Snatch and the Clean & Jerk workouts, each member had to go for a max lift.  Each person’s age was then added to their max lift to arrive at their score for each of those workouts respectively.  If you lifted 100kg and you were aged 30, then your score for that workout was 130kg.

Each team’s member’s scores were then added together to get a team total.  So that we could compare apples with apples, because some teams had 4 members while others had 5, the average lift per team was calculated based on the number of members they had.  If a team had 5 members, then their total score was divided by 5.  And likewise, if a team had 4 members, their total score was divided by 4.

Each team was then awarded a ranking from 1 to 11, with 1 being the heaviest average team lift and 11 being the lightest average team lift.  For the other 3 workouts which were based on time to complete, teams were also awarded a ranking from 1 to 11, with 1 being the fastest and 11 being the slowest.

These rankings were then added together, much the same way as the leaderboard is calculated for the CrossFit Games Open, where the team with the lowest score wins.

The leaderboard below contains each team’s scores and rankings.  1st, 2nd, and 3rd place went to 3 of the “old farts” teams.  Congratulations!

Whilst the focus of this comp was all about having fun, I know there were some serious lifts on Friday night and some people hit PR’s.  Well done. It was great to see the community turn out in force, and really embrace the philosophy of mixing it up, meeting new people, and making new friends.

We hope you all enjoyed yourselves and had a great night.  We raised just over $500 for our Africa Charity Fund which will be put to good use.

Thank you to all who helped out to get things ready, especially Johanna, for running around and getting food, drinks and supplies, and a special mention to Nick Gaul and Hanne for looking after he barbie.  Thank you also for helping to tidy up afterwards.

***NOTE:  Please direct all appeals on scoring to the “Battle of the Ages” Appeals Tribunal, by writing a 2000 word essay explaining your concerns and sending via a Raven.


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