MEET A MEMBER SEP 17 - NANDA SURENDRAN

My name is Nanda Surendran, and I'm 33 years old. I was born in India, lived in 7 countries, been through 13 schools by the time I finished high school and finally settled in Brisbane. After high school, I started off my career/life as a part time chef apprentice for a year while doing full time engineering degree in Auckland, worked as an engineer to design medical devices for the heart in California and then decided to pursue the path of medicine. I am currently less than a month away from finishing my Doctor of Medicine (MD) degree and to ultimately embark on a career in neurosurgery, and I still love cooking. 

I have been a "global citizen" all my life, trotting around from one country to another because of the nature of my dad's job. Finally, when my parents decided to settle in Brisbane because its idyllic tropical beauty that reminded them of our roots in South India, I joined them from California to start studying medicine at Griffith University. 

I was sick and tired of traditional gyms, sticking to the same routine of alternating between chest, back, legs and shoulders with a sprinkle of cardio on the treadmill. It was boring. There was no guidance or motivation from anyone. I liked the variety of workouts/movements in CrossFit where no two days are the same, and fuelled by the desire to get fit and strong drew me to CrossFit . My first intro session was on 3rd May 2016, so its been just over 15 months. 

I had read about the benefits of high intensity metabolic conditioning coupled with strength training as the best way to lose weight and attain higher levels of fitness within the shortest period of time, with evidence for reducing insulin resistance. Yes...I know this is all too medical but then I am a nerd! The real and honest reason that I gave it a try is because I wanted to challenge myself. This was a personal goal that I had set to commit myself to CrossFit for 6 months no matter what, not just a physical challenge but also a test of mental toughness. It was 'one day at a time' and now 15 months later I am still here...

I will never forget my first intro class with Phil and Lily and my first WOD with Scotty. I was sore to the bone after my first class but I came back only because of the great coaches at CrossFit Mitchy, as they encouraged me and scaled the workouts to suit my fitness level - a level where squatting my own body weight for 10 reps was a challenge! It is important to mention that given the rumours and stories about CrossFit injuries from friends and media, I felt safe after my first class. The coaching quality is top-class with a lot of emphasis on safety, technique and correct form. 

From barely being able to do air squats to personal best of 116kg for 1 rep on back squats in 15 months! Yes, I can lift more weights, run faster, row more efficiently and bike harder without feeling short of breath in the first 10 calories.. but the biggest improvement is how I feel from within, so much more healthy, rejuvenated and younger. The biggest change in my life since starting my CrossFit journey has been my overall health, both physical and mental. I feel more active, energetic and happy in life. For me, it is about realising that I can now do things and challenge myself further in a way that I would never have been able to. 

My biggest challenges in CrossFit is technique, technique...technique. I am always learning from coaches, other members and from watching YouTube videos on how to be better and more efficient in my techniques and correct form to lift weights. It only comes with practice, a lot of patience and learning from mistakes. When I have improved on a technique, I can find myself lifting heavier with minimal effort and it is so satisfying when you get it right. 

Just as life is a journey and not a destination. Crossfit is a big part of this journey in pursuit of getting fitter and stronger. My motivation comes from challenging myself, learning and improving with every WOD. The other big part of this motivation is to do the workouts with your peers, motivate them to do better. There is an honest spirit of camaraderie and sense of community that I enjoy at CrossFit Mitchelton. 

The advice I would give to someone thinking of starting CrossFit would be: If you never try, you will never know what you are capable of. Take one day at a time, learning each day, listen to the advice from your coaches, and look back in a month's time on the progress you have made. The results speak for themselves. 

 

Nanda.JPG

Crossift Kids / Crossfit Mitchelton

CrossFit Kids had been running at the gym for a little while, but in June of 2015 we thought it was time for a revamp. We noticed that there were more and more kids wanting to get into something different, get fit for their team sport and do something fun. Term 3 and 4 of 2015 CrossFit Kids Mitchelton has been developing a structure and a program that will challenge, 
grow and bring FUN into CrossFit Kids. We want more than anything to see kids enjoy moving and being healthy and to realise their individual potential as athletes. Children and young people are always ready to have fun and to learn so, we break traditional CrossFit movements into bite sized lessons and add in some fun. 

Our Juniors age group 4-9 years old start by learning larger movement patterns like squatting, push ups, running, jumping, skipping, climbing and moving their body in space. After Juniors have mastered these skills enough we move into adding complexity and adding small weights. Every Juniors session or WOD (Workout of the Day) is made up of a warm up game or activity, skill practise and a strength movement, followed by the metabolic conditioning (metcon), topped off with a game to finish. We incorporate traditional games into the CrossFit Kids like Red Rover, What's the time Mr Wolf?, Musical Chairs and Dodge Ball, but they are all done CrossFit Kids style. 

Our next two groups PreTeens (9-12years) and Teens (12+ years), these are kids who can take more direction and are more keen to be challenged with tough metcons and movements. Similar in WOD structure as the younger age groups, the PreTeens and Teens are challenged with higher reps, more complicated movement patterns, barbells and heavier weights are slowly introduced. Our PreTeens and Teens age group start Olympic weightlifting drills and exercises and advanced gymnastics such as pull-ups and handstands.

We have seen some amazing changes in our children as they have consistently come to CrossFit Kids, 1-3 times per week. Children grow in confidence, self belief and approach other parts of their life with the tenacity they learn from a CrossFit workout. We have had countless reports of children proclaiming confidently to friends that they do CrossFit, breaking out in squats at the local supermarket, designing their own workouts at home and 5 year old girls empowered with confidence in their own strength and ability. 

In a culture of convenience, leisure, junk food and couch bound children, CrossFit Kids Mitchelton has been able to light the fire of the little champion, the strong girl, the awkward teenager and the lanky boy who never thought they could be an athlete. We love what we do and we look forward to growing even more in coming years.

 

The Muscle Up

In light of one of our hardest working girls at the gym conquering her very first muscle up, I thought it would be a great opportunity to re-visit the path(s) to get a muscle up.

A little while ago we had members work through the Outlaw Way muscle up progressions with some great results. Here's a refresher on the progressions!

Now it's your turn to get your Muscle Up - GO GET 'EM!!!

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

The Zone Diet - an experience with Tonia Cook

Welcome to another BLOG from Crossfit Mitchelton. This time, we talk to Tonia Cook about her experiences with the 6 week food (zone diet) challenge, and have a look at the changes through-out the 6 weeks!!!

Tonia Cook

Q: Why did you decide to try the Zone?
As the gym was running the 6 week challenge, I had no excuse not to try it!

Q: What was the hardest part while zoning?
Probably the hunger and headaches the first few days! Mainly the hunger though! I think headaches were from being hungry, and also sugar/refined carb withdrawal!

Q: When did you start seeing changes in your body?
Probably after the first week I noticed feeling slimmer and more energised.

Q: Did you see changes in anything else in life? (attitude, energy levels, recovery, stance)
My energy levels definitely rose, and my performance at the gym also improved (mainly in areas of cardio). I've also noticed that I don't get headaches anymore (after first week anyway!). Prior to zoning, on average I'd have a headache probably once or twice a month, but I haven't had any since zoning! It could be because of cutting out the alcohol or possibly alteration to food?!

Q: Did you have any doubts?
- What were they?

No I didn't have any doubts as there is nothing about it that doesn't make sense to me - ie if you eat fresh fruit, veggies, nuts and protein etc in the right quantities how can that NOT be good for you?! Makes complete sense to me.

Q: What was your "go to meal" during zone?
One of my favourites (thanks to chef Jase) was zucchini pasta with chicken, mushrooms etc. Yummo!

Q: What was your least favourite meal?
Probably the three lots of deli meat per day. It's only a small quantity, but one does tire of it!

Q: Did you give yourself enough variety?
Yes. I am very lucky to have a partner that enjoys cooking and does a great job of making delicious and varied zone friendly meals every day!

Q: what was your WORST cheal meal?
We were pretty tame, but probably just a massive quantity of something that was otherwise healthy! (Or maybe there was some sneaky nachos and KFC chicken in there somewhere?!)

Q: What advice, encouragement would you give to someone trying Zoning out, or thinking about it?
Just battle through the first week and then things will get so much easier, and you'll see results that will encourage you to keep going! Oh and not having things on hand that don't fit into meal plan - ie if I have something banned on hand I have no self control, but if it's not there I'm fine!

Q: Before zone photoshoot thoughts?
- did you think it would make a difference
- did you think you would stick to the zone

Yes I was pretty sure I'd see a difference, and I did!

Q: After zone photoshoot thoughts? GO!
Yep I lost 4.6kgs of fat, hooray for that! And I think my photos show my changes.

Q: Will do Zone again, or you using things you learnt now after the 6week challenge has finished?
Yep we are still zoning! We aim for 80% compliance though as opposed to 100% compliance during 6 week challenge.

The Zone Diet - an experience with Katy Young

Welcome to another BLOG from Crossfit Mitchelton. This time, we talk to Katy Young from CF Mitchy about her experiences with our recent 6 week food (zone diet) challenge, and have a look at the changes through-out the 6 weeks!!!

This is proof nutrition is the base of your training

This is proof nutrition is the base of your training

Q: Why did you decide to try the Zone?
To eat better

Q: What was the hardest part while zoning?
Deciding on meals to have

Q: When did you start seeing changes in your body?
Almost straight away felt less bloated.

Q: Did you see changes in anything else in life? (attitude, energy levels, recovery, stance)
I felt better, my attitude stayed the same. Maybe fitter in wods but hard to tell.

Q: Did you have any doubts?
    What were they? 

That I was measuring properly.

Q: What was your "go to meal" during zone?
Stir fry vege and meat.

Q: What was your least favourite meal?
None

Q: Did you give yourself enough variety?
Possibly not! I tried to change up protein and fruit 

Q: what was your WORST cheal meal? 
Red rooster wrap and regular chips.

Q: What advice, encouragement would you give to someone trying Zoning out, or thinking about it?
Do it!

Q: Before zone photoshoot thoughts?
    did you think it would make a difference - Yes
    did you think you would stick to the zone - Yes

Q: After zone photoshoot thoughts?
GO! Yep heaps difference and people notice!

Q: Will do Zone again, or are you using things you learnt now after the 6 week challenge has finished?
I am still zoning! Works for me!

Meet a Member

In this blog we meet Katy Young, and talk about her journey through Crossfit and more...

  Q: Who or what go you into crossfit? Elisha Thompson  Q: Why did you give it a try? To be healthy and get fit Q: What made you come back after your intro? Everyone seemed so welcoming and reassured me te: scaling Q: How long have you been coming? 7months Q: What improvements have you seen since starting? I have gotten stronger. I am able to play with the kids without losing breath.  Q: What's the biggest change in your life have you seen since starting your crossfit journey? I workout every week almost ;) and I eat better. My life is more focussed on my health. Q: What keeps you motivated to keep crossfitting? My goals and the trainers and other members. Q: 2015 Goals? Get overhead squats Get fitter Lose weight Do an rxd workout Deadlift over 100k Q: Favourite movies? Dirty dancing, saw, lord of the rings, hobbit Q: Favourite foods? Mexican, san choy bow  Q: What advice would you say to someone thinking of starting crossfit? Just do it! Come when you can and don't be scared. Q: What do you do (if anything) outside of crossfit? Couch to 5 k Q: If you could program a workout, what would it be? It would have rowing, kb swings, front squat, push jerk Q: What movement would you make your trainer do? Depends on trainer lol. But I would like to see them do any lifting movements so I can continue to learn how to use good form. If I was being mean lots lots of air bike. 

 

Q: Who or what go you into crossfit?
Elisha Thompson 

Q: Why did you give it a try?
To be healthy and get fit

Q: What made you come back after your intro?
Everyone seemed so welcoming and reassured me te: scaling

Q: How long have you been coming?
7months

Q: What improvements have you seen since starting?
I have gotten stronger. I am able to play with the kids without losing breath. 

Q: What's the biggest change in your life have you seen since starting your crossfit journey?
I workout every week almost ;) and I eat better. My life is more focussed on my health.

Q: What keeps you motivated to keep crossfitting?
My goals and the trainers and other members.

Q: 2015 Goals?
Get overhead squats
Get fitter
Lose weight
Do an rxd workout
Deadlift over 100k

Q: Favourite movies?
Dirty dancing, saw, lord of the rings, hobbit

Q: Favourite foods?
Mexican, san choy bow 

Q: What advice would you say to someone thinking of starting crossfit?
Just do it! Come when you can and don't be scared.

Q: What do you do (if anything) outside of crossfit?
Couch to 5 k

Q: If you could program a workout, what would it be?
It would have rowing, kb swings, front squat, push jerk

Q: What movement would you make your trainer do?
Depends on trainer lol. But I would like to see them do any lifting movements so I can continue to learn how to use good form.
If I was being mean lots lots of air bike. 

Meet a Member

In this Blog we talk to Elisha Thompson about her journey through Crossfit

Elisha Thompson

Q: Who or what got you into crossfit?

A: My son moved football clubs and my partner had seen the gym near the football grounds and was interested in joining.. as he is a chicken I enquired first and signed up for an intro session.. As you will know I was fully dedicated from that moment as my intro fell on the morning after the state of origin so I made sure I didn't drink too much and rocked up at 6... in the A.M.. yep.. true story!!

Q: Why did you give it a try?

A: I don't like the whole typical gym with technological machines and mirrors (I would have blown a machine up pressing the wrong buttons or end up on youtube in bloopers) … so I thought hmm this is different why not?

Q: What made you come back after your intro?

A: 4 days after my intro when I was able to get up and walk straight without limping I realised how unfit I was compared to how I used to be pre-kids and got the ‘bug’ back ... that and we had started a weight loss challenge at work just prior. (Which I ended up winning.. thanx CFM)!

Q: How long have you been coming?

A: Ummm.. since July 2013 so however long that is.

Q: What improvements have you seen since starting?

A: Crossfit wise – I am stronger, fitter, faster… hmm that should be a slogan don’t you reckon?Personal wise  - my confidence is back baby yerrrr !

Q: What's the biggest change in your life have you seen since starting your crossfit journey?

A: EVERYTHING! From the way I eat (I now think twice when going for that 3rd piece of cake) to the way I can try on smaller clothes and walk into ‘girls’ shops without pretending I am buying for my fake teenage daughter, to the way my family has gotten on board with getting ‘healthier’ food and exercise wise.

Q: What keeps you motivated to keep crossfitting?

A: The changes i see and the goals I want to get to.

Q: 2015 Goals?

A: Handstand push ups with no ab-mat and Muscle upsssssssss!!...Ooo and to invest in some lifting shoes..!

Q: Favourite movies?

A:Calamity jane, Grease, Mary poppins, Usual suspects, Gone girl, Notebook *sigh*, Hostel, or any horror ones.. oo-oo or any ones with a twist yeah!

Q: Favourite foods?

A: Mango’s, Mums lasagne and hommus, any salads

Q: What advice would you say to someone thinking of starting crossfit?

A: Just try it! But make sure you go to a good box like CFM who care about safety and technique and make you feel welcome no matter of your age, weight, athletic ability.

Q: What do you do (if anything) outside of crossfit?

A: Sports wise... nothing anymore.  *sigh* Personal wise…take photos part-time Family wise…be a taxi to my 3 kids who have a better social life than me for some reason.

Q: If you could program a workout, what would it be?

A: Something with lifting, pull ups and push ups, … ok basically ANYTHING but running!

Q: What movement would you make your trainer do?

A: Anything I can be harsh with no reps :P… jks. my name is billy not silly.. I wouldn't ‘make’ them do anything as I know the karma bus would be waiting for me.