Category Archives: Uncategorized
Bon Voyage Coach Deano
Many of you know that Coach Deano is leaving us and heading up north with Jess to start a new chapter. Deano started with us back in our first Box in 2012. She was a quiet, slim little thing who had a real drive to succeed at CrossFit. Right from the start it was head down, bum up – she got the work done and proactively sought out extra training to improve her fitness and develop her strength. Being a hard gainer, there was plenty of frustration. Whilst some people could just look at a barbell and get gainz, Deano really had to work bloody hard for each and every PR. But that never stopped her.
The fire in her belly meant that she wasn’t going to let anything get in her way. If she got knocked down, she’d get back up. One of the most inspiring things I have ever seen was a little comp we ran at GEO a few years ago. The WOD was 12-9-6 Front Squats and Burpees. I can’t remember the exact weight but it was pretty close to Deano’s 1RM. When all of the other girls had finished, Deano kept grinding away at those heavy front squats. The Box was packed to the rafters with other athletes and spectators, and every single person got behind her because they could see the pain and sufferi
ng on her face. When most other people would have given up and thrown in the towel, Deano kept picking up that heavy bar and throwing her whole soul into standing it up. The atmosphere in the Box was like nothing I have seen before. Think of 150 people yelling and screaming and sending positive vibes your way. It really was surreal. Deano finished the WOD and the whole crowd went ape shit! It was gold. It sent shivers down my spine.
When Deano told me she wanted to become a Coach and follow that path as a new career, I was 100% behind her. Coaching, just like doing CrossFit, is a never-ending journey. You are constantly learning, adapting and improving. In the whole scheme of things, Deano is at the beginning of that journey, but what she has shown so far leads me to believe that she will find success.
She has been an asset to GEO in both her Coaching and Athlete capacity. Johanna and I appreciate all that she has done for our business in support of us and the community.
This story is not complete though without mentioning Jess who has also played an integral part in our community. Jess started with us after initial skepticism of CrossFit. Once she began though, it was very clear that she too was going to become a weapon! Jess, through a mountain of hard work and determination, became one of our strongest members (for both boy and girls) and she definitely inspired me to lift my game.
On the social side of things, Deano and Jess were aways involved in GEO parties, drinks/dinners, comps etc which went a long way to feeding the positive community feel that we strive for at GEO. Whilst the girls no longer actually train with us, what they injected into GEO while they did was awesome!
Over the years we have shared many successes, moments of euphoria, frustration, good times and laughs. On behalf of everyone at GEO I would like to wish Deano and Jess all the best in this next stage of their lives together. You have both been an inspiration to many and we look forward to following your progress not only in CrossFit, but in your lives.
All the best girls. Peace, Love and Gainz!
GEO
P.S. Deano will be coaching with us tomorrow morning, Saturday morning and Tuesday morning before heading off, so come on in and say good bye.
CrossFit GEO member survey
Hey guys, as many of you know, a survey was emailed to you a few days ago. Johanna and I, as the owners, felt it was a good time to touch base with you all and see where people’s heads are at with regards to the gym, the community (staff and members) and the workouts. You all make up the community of GEO and we value your input and feedback (good and bad). It is very easy for us all to just be complacent and go with the flow (owners, coaches and members) and sometimes it takes something like this to give us all a bit of a jolt to reflect and then take action so that we keep heading in the right direction.
Please use this survey as an opportunity to let us know what we are doing right (it’s always nice to hear good feedback), but more importantly what you think we could change or do better. We want your hour at GEO to be something you look forward to everyday. If there is something you want to see at GEO that is not there at the moment, let us know. People’s wants, needs and desires change over time and we recognise that. We are not rigid. Just as you as athletes adapt to the training, we will also adapt to the needs of you all.
So far we have got back some really good responses and it has given us an overall picture of what you guys think, but that has only come from half of the membership. We’d love to hear from everyone.
As you can imagine, we have a very varied community and as such, we have some very varied responses and requests. All of the feedback will be looked at in total and we will address each point that is raised in an email to you all. Please bear in mind that whilst we will endeavour to address everything, we will not be able to please everyone. That will not come from being upset or “pissed off” with your feedback, but rather from a logistical, or financial standpoint. There are some things that we just can’t do.
Please keep your feedback flowing in. We hope to have some answers/solutions for you all next week.
Thanks guys,
AB
ALL MONDAY SESSIONS AT RYDE PARK
Guys,
All of tomorrow’s sessions will be run at Ryde Park, corner of Princes Street and Argyle Street, Ryde. We will also commence our new evening session times tomorrow. The sessions will run rain, hail or shine. Meet at the steps of the bottom oval.
Sessions times are:
5.30am
6.30am
9.30am
4.00pm (Open Gym @ Park)
5.15pm
6.15pm
7.15pm
WOD – Wednesday 7 January 2015
Hey folks,
Welcome back to the Box. I’ve seen many of you already and I look forward to seeing the rest of you soon. The Coaches are pumped to help you all reach your 2015 goals. Don’t be afraid to share them with us. We are there for you.
Just a little bit of house cleaning to get things started. Can you please leave your bags on the shelves opposite the bathroom. With big numbers coming in to train, we need to maximise our floor space and the odd bag lying around can become a potential trip hazard.
Please bring a towel with you to each session otherwise I fear the 7pm session will be training in the accumulated sweat of the 6 sessions before them.
On that note, can all of the bars be wiped down at the end of each sesh – there are clean rags and disinfectant beside the whiteboard.
The squat racks have been deliberately placed in the back right corner between the tyre and the rig. You will notice that all 6 racks fit neatly into this area. Please return them to same area after you have used them. For some reason people find it hard grasp the concept of using space efficiently. We may run a workshop on it to teach the technique. See a coach if you just can’t get it. Don’t be embarressed.
We have new floors in the bathroom. Lads (and maybe some ladies???) if you misfire, do us a favour and wipe the floor clean, or just work on your accuracy – remember, accuracy is one of the 10 CrossFit standards of fitness.
That’s about it for now. We have installed the TV units for Wodify which should be up and running soon. Watch this space.
METCON
17 min AMRAP
30 Box Jumps
20 Chest to Bar Pull-ups (or assisted pull-ups)
10 Ground to Overhead 60/40kg
Donations to the Geo Gift Tree due by this Friday
Hi guys,
As many of you know, Johanna has set a up a Christmas tree in the Box where we are accepting donations of toys and books for kids in our community who would otherwise receive nothing or very little for Christmas.
We will be dropping off the gifts to The Smith Family this coming Friday. So if you would like to donate something, could you please drop it in no later than the 9.30am session on Friday.
All you need to do is grab a tag off the tree, fill it out and attach it to your gift. Please do not wrap it as The Smith Family have in the past received inappropriate gifts that were wrapped and then given to children. Who does that?…….
So if you have time to pick something up and place it under the tree before Friday arvo, it would be very much appreciated and you can know that somewhere on Christmas Day you are making a kid smile.
On the subject of Christmas, we will be running the “12 Days of Xmas” WOD on Saturday 20th December from 8am until we finish. We’ve done this the last few years and it has always been a big event. Just like last year, there will be some food and snacks, and maybe a sneaky beverage afterwards, so try and get in if you can. It is a cool WOD and as always, scaling will be available or you can do it with a friend.
The 9.30am session on Wednesday 24th December will be the last official session for the year. We will reopen to our normal schedule on Friday 2nd January. Whilst there won’t be any scheduled sessions being run during this closure period, we will run random Open Gyms which will be posted on the Geo Facebook Page, so keep your eyes posted.
-AB
