Steel Coast CrossFit

Steel Coast CrossFit Crossfit Affiliate Gym and Fitness

Move Well | Work Hard | Feel Good
23/04/2024

Move Well | Work Hard | Feel Good

Introducing the new owners of Steel Coast! russel
05/04/2024

Introducing the new owners of Steel Coast!
russel

🖤🤍
27/03/2024

🖤🤍

We’ve talked about integrity this past month – and one simple place where strength and integrity come together is in hon...
14/02/2024

We’ve talked about integrity this past month – and one simple place where strength and integrity come together is in honest training. Counting reps properly, being deliberate with the movement, and committing to the workout even if it’s going to feel punishing as fatigue sets in.

Committing to each rep of each movement – and doing it right even under the duress of heavy legs
and burning lungs – is where strength comes from. It’s the integrity to do the difficult thing that determines just how much you get from training.

Cutting 5% of the reps and 10% of the movement adds up over the 100s or 1000s of reps you’re performing every session or week. That’s why proper movement quality – and the integrity to hold yourself to that standard – determines who progresses at what rate!

Integrity is a form of mental strength, but it is also where physical strength, mastery, and performance come from.

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Routine is a weapon you use to beat the worst sides of yourself. It’s a form of regularity and automatic behaviour that ...
12/02/2024

Routine is a weapon you use to beat the worst sides of yourself. It’s a form of regularity and automatic behaviour that makes hard things easier and new habits the norm.

Doing the same thing repeatedly takes the challenge out of it. It also provides the foundation for tweaking – one of the keys to making things perfect. We don’t want to go cold turkey: we want to get a good foundation and slowly optimise it.

Routine is the key to all of these habit changes and the benefits they hold fo your life. It’s not just fitness – performance increases and the basics get better over time.

Use routine for your own benefit. Excellence can be easy if you start with good, as a routine, and just
improve patiently over time!

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One of the things that makes our community so strong – from the coaches to the newest beginner –is investing in each oth...
11/02/2024

One of the things that makes our community so strong – from the coaches to the newest beginner –
is investing in each other’s goals. We’re happy when you’re happy with yourself, and we take on
your goals because your success matters to us.

That’s what coaching should be. Why trust someone who doesn’t care if you reach your goal or not?

I could find dozens of other photos where I’m celebrating an athlete’s achievements – and
sometimes I look more excited than they do! Watching the time we’ve spent together in the gym
pay off with a PR or a competitive performance is amazing.

Sometimes, though, it’s just a 1-1 chat where someone tells us they’re finally feeling confident again, or they’ve completely changed their relationship with fitness, or they are just happy to feel IN CONTROL of their body again. You know who you are – and it’s huge for us.

What makes us more than just a gym is how these goals bond us all together. How could I give
anything less than best quality when it’s that important? 📸

Todays’ instalment of “things you can do right now to get better”: HOLLOW holds and rocks.If you’re at home right now, g...
08/02/2024

Todays’ instalment of “things you can do right now to get better”: HOLLOW holds and rocks.
If you’re at home right now, get on the floor and give your body a few minutes of hollow
holds/rocks. These are key for your gymnastics and core strength: and we could all do with more of both!
The hollow position isn’t just a great way of building core strength and control, but of improving your gymnastics and kipping, too. If you can’t control your spine very well, you’re not going to be as good as you could be at ANYTHING.
These foundation movements aren’t sexy Instagram story material, but they’re massive for your performance. And, after all, that’s always sexy Instagram material.
Take a few minutes out of your day to get your core and hips moving. Take back control of your body and invest a minute or two into your movement RIGHT NOW.

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The science on habit isn’t 21 days – its as many as 66.This is the time after which something you do becomes routine and...
07/02/2024

The science on habit isn’t 21 days – its as many as 66.
This is the time after which something you do becomes routine and habitual. You can do it without thinking – your brain makes it “non optional”.
This is the kind of commitment that takes you from “maybe I’ll succeed” to “I’m getting this done”.
This is one of the most important timeframes you can set yourself.
NEVER set a goal that isn’t sustainable for this time. Even if its TOO LONG, it’s always better to shift your goals up than down. That’s what success feels like – and you’ll only feel better for it.
Don’t sell yourself short: give yourself a reasonable time for all your goals. 66 days is all it takes to change your life forever – that’s less than just 9 weeks.
If you haven’t hit the 9 week mark yet, keep going and cut yourself some slack – you’re not at the milestone yet.
REMEMBER TO ENJOY THE JOURNEY!

You probably don’t think about the floor enough. It’s where all your force goes, but do you give it attention? If you ev...
30/01/2024

You probably don’t think about the floor enough. It’s where all your force goes, but do you give it attention? If you ever feel like you’re losing pressure against the floor in a lift, something’s gone wrong.
You should always be pushing the floor whether it’s a wall ball, clean, jerk, or squat. This is where gravity works and if you’re losing pressure through the floor, you’re wasting hard work from the legs and hips.
Push the floor down – ideally through the whole foot – and you’ll always be fighting gravity effectively!

If you want to do fast wall balls you need to take it slow and smooth in your warm-up. Rushing through bad movement does...
29/01/2024

If you want to do fast wall balls you need to take it slow and smooth in your warm-up. Rushing through bad movement doesn’t make your workouts better.
Warm-ups are a chance to get everything right and build the movement you WISH you had in the
WOD. Wall balls need the same fluid movement with the right sequence of joints and proper balance throughout.
If you don’t take the time to feel this flow in your warm-up you’re only going to make it harder for yourself when it comes to putting on a pace.
Feel the rhythm of the knees and hips, practice the proper core position, and remember that your arms communicate the force from the lower body. If you can get into the rhythm, you’re going to see your time and technique improve massively.

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We’re often called a ‘competitive’ gym – and it seems like some people actually think that’s an insult.We think that’s p...
28/01/2024

We’re often called a ‘competitive’ gym – and it seems like some people actually think that’s an insult.
We think that’s pretty funny: nothing bad ever came from offering the best possible results. We hold a standard for ourselves as coaches, for our facility, and for what we can offer for YOUR MONEY.
We love our community, but if you’re paying us then there’s a moral obligation to bring you the best product. Our product just happens to be your own physical and mental progress, strength, and support.
As we head into the open, know that we’re competitive because you deserve the best version of yourself. We aren’t taking your money if we can’t offer you the best possible CrossFit experience, and the best possible return on your time and effort.
People call us a competitive gym, and maybe they’re right: we are competing to be the best coaches, athletes, friends, and support systems we can be. If you’re into that, Steel Coast CrossFit is the place to be 💁🏽‍♀️

1. MECHANICS - Master the movements 2. CONSISTENCY - 1st rep looks like the 100th3. INTENSITY - If and only if 1 & 2 are...
26/01/2024

1. MECHANICS - Master the movements
2. CONSISTENCY - 1st rep looks like the 100th
3. INTENSITY - If and only if 1 & 2 are met!

No truer words spoken for our 7:30am crew on today’s public holiday.

Have a great weekend everyone
🇦🇺🇦🇺🇦🇺

Address

3/52 Industrial Drive
Mayfield East, NSW
2304

Opening Hours

Monday 5:30am - 10:30am
4pm - 7pm
Tuesday 5:30am - 10:30am
4pm - 7pm
Wednesday 5:30am - 10:30am
4pm - 7pm
Thursday 5:30am - 10:30am
4pm - 7pm
Friday 5:30am - 10:30am
4pm - 6pm
Saturday 7am - 8am

Telephone

+61412714965

Website

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