January Member of the Month 2013
Name: Kara Rozitis
Kara is a well deserving member of the month. She has worked super hard and been very consistent to get where she is now. I recall her struggling to push press the 15kg barbell when she started and now she is one of our advanced girls, can do over 10 kipping pull ups unbroken and clean and jerks around 45kg. I am looking forward to seeing where she can take her level of fitness over this year and so happy to give her this award. Keep up the great work Kara, you have an awesome attitude. Keep believing in yourself and you will continue to amaze.
Whats so great about training and being apart of the family at Soul Rebel Athletics? Well there is too many amazing things! The coaches are all so knowledgable, helpful and want you to do your absolute best (and push you to do things you never thought you could!). The athletes are all friendly, awesome, like-minded people. The workouts/programming is great. You don’t have to think about anything, it is so easy to come as all you have to do is turn up and everything is worked out for you. I love having variety, you never get bored as there is always a new goal or something to improve on. You just get so into it and all you want to do is get faster, stronger and fitter! There is not limit!
Whats your favorite WOD and result? I have probably only started doing some of the Benchmark WOD’s Rx’d during the last 6-8 months. I was really happy when I first did “Helen” Rx’d for the first time as I’d just started doing kipping bodyweight pull ups. I love that workout and I got about 14mins something. But I think I could do it a lot faster now! As 16kg kettlebells feel lighter than they used to and my pull ups have gotten a lot stronger 
Which is your favorite exercise and what are some tips/pointers on it? I love running, and any bodyweight exercises – pull ups, dips, box jumps. I like kettlebells too! My tips for pull ups and dips would be practice, practice, practice the movements as strict as possible and that will also help improve your kipping movements a lot too!
Best song to train to? At the moment, probably “Get Up” (Far East Movement). But anything with a good fast beat to pump you up (house, electro)
Favorite non paleo food? CHOCOLATE!!!! Cakes, dessert, wine, ice-cream, anything sweet! haha
Anything else? CrossFit has really surprised me and changed how I think about fitness/nutrition. Before CrossFit I would never have imagined myself doing the things I now do on a weekly basis, like olympic weightlifting! I guess I used to think big weights were for boys, and now this mindset has completely changed. Strength in women is very empowering and I hope CrossFit continues to grow in Australia!
Kara’s Benchmark WOD:
“Kara”
7 Rounds For Time Of
7 Burpee Pull Ups
40m Shuttle Run (10m Shuttle)
21 Double Unders
December Member of the Month 2012
Name: Lucas McAuliffe
Lucas was awarded member of the month after showing excellent improvement in his all around athletic ability. He is a very positive person and always encourages the other members which is awesome to see. His consistency has paid off in spades and we look forward to a long and exciting future. Keep it up Lucas and your member of the month workout is a cracker!
Whats so great about training and being apart of the family at Soul Rebel Athletics?
For me it is two things:
1) The awesome trainers who provide top class technique, guidance and motivation. You can tell they really want their clients to see results.
2) The awesome community which has developed at Soul Rebel. It’s the friends I’ve made that helps to keep me motivated and pulls me back into the gym 4 or 5 times a week.
Whats your favorite WOD and result? I don’t have a favourite as such, but anything with runnings, box jumps, burpees, wall balls or rope climbs plays to my strength. How about this as a WOD:
For Time:
1.5km run
Then…
5 Rounds Of
20 burpees
15 wall balls
10 box jumps
1 rope climb
Then…
1km Run
(Lucas that is a crazy workout 
)
Which is your favorite exercise and what are some tips/pointers on it? My favourite exercise is the rope climb. A good tip for this exercise is to try and grow another foot taller. Being tall with long arms and legs makes it much easier. Hope that helps
Best song to train to? Something heavy normally gets me going. Korn, Rage Against The Machine or Nine Inch Nails.
Favorite non paleo food? Thing thing, it’s fricking amazing!
CARAMEL COOKED CREAM, PEAR, POPCORN CRUMBLE, CHOCOLATE – $17.00 from Trocadero, Upper Riverside Terrace, Hamer Hall, City.
A beauty in three acts. The layer of thick set cream is topped with chunks of honeyed pear caught in a wondrously thick caramel.
Ethereally light blitzed popcorn sits atop, adding its salty-sweet nuttiness.
Take a spoon and delve deep through its strata and be rewarded with a textural triumph of operatic proportations! – HELL YEAH!
Anything else? I am the fittest I have ever been and am loving it! In the 12 months I have been at Soul Rebel I reached my goal of being able to dunk a basketball! (Go Lucas!)
Lucas’ Benchmark WOD:
“McAuliffe”
For Time
400m Sandbag Run
9 Clean and Jerk
1 Rope Climb
6 Clean and Jerk
1 Rope Climb
3 Clean and Jerk
1 Rope Climb
400m Run (no sandbag)
Sandbag Run: 20kg/10kg
Clean and Jerk: 60kg/40kg
Rope Climb: 20 foot
November Member of the Month 2013
Name: Leah Campbell
Leah started training with me in 2008 and has been with me as long as any of my clients. You would almost not recognise her since then. Initially she lost something like 10-12kg’s, she has since had a beautiful baby girl and is getting stronger every week. Leah has a body that just about every women wants, she is a testament to hard work and dedication, not to mention having probably the best attitude I have come across. I am lucky and we are lucky at Soul Rebel to have Leah and all that she contributes. So proud of her gaining member of the month and seeing the improvements she has made over the last 5 years. Great work Leah. Well deserved.
Whats so great about training and being apart of the family at Soul Rebel Athletics? The style of training and the coaches, it is so motivating and I am always pushed to my absolute limit. I walk out feeling on top of the world!
Whats your favorite WOD and result? Loved being a part of the in house comp last year (Rise of the Rebel 2012) and experiencing what it is like to compete. I gave it my all and finally got my 40kg Clean and Jerk and came second in my heat!
Which is your favorite exercise and what are some tips/pointers on it? Don’t have a favourite. I like squats, kettlebells, pull ups…Just be aware of how your body is moving and listen to the coaches when they are explaining technique. Correct technique is key!
Best song to train to? LOVE the music always, especially the mixes! (but don’t know the artists)
Favorite non paleo food? Dark chocolate, coconut gelato, and pesto pasta! YUM
Anything else? Best thing I ever did for myself, finding CrossFit (thanks Benny Collins ) it has changed my life for the better! Love the people I train with and the coaches are awesome!
Leah’s Benchmark WOD:
“Leah”
For Time
63 Double Unders
45 Air Squats
27 Kettlebell Swings
42 Double Unders
30 Air Squats
18 Kettlebell Swings
21 Double Unders
15 Air Squats
9 Kettlebell Swings
Kettlebell Swings – 24kg/16kg
October Member of the Month 2013
Name: Franky Grayson
Franky has been an excellent member since joining us. He has seen some awesome results and is pushing to be a part of our Advanced group of athletes. If Franky can continue to train regularly and bring the same intensity he has, he is going to be a powerhouse. Keep up the good work Franky and enjoy your workout, its going to be an absolute belter.
Whats so great about training and being apart of the family at Soul Rebel Athletics? All the members here are great, led by an awesome bunch of coaches. Great support and motivation!
Whats your favorite WOD and result? “Helen” – my result was 9.45 (Frankie’s score was an excellent time and although not in our advanced squad he held his own against our advanced boys)
Which is your favorite exercise and what are some tips/pointers on it? Wall balls – be tall! haha and deadliest
Best song to train to? Mash Ups and breakbeat
Favorite non paleo food? Creamy, creamy chocolate, chewy, caramel, crunchy, crunchy cookie – A TWIX 
Anything else? Give it a go! You won’t be able to stop!
Franky’s Benchmark WOD:
“Franky”
3 Rounds For Time Of
400m Run
21 Back Squats 60kg/40kg
12 Burpees
*Barbell must start from floor*
September Member of the Month
Name: Aliy Manikas
Aliy did really well in her first competition at ROTR. She is a well deserving Member of the Month winner and we had the pleasure of battling through her workout. Keep up the good work Aliy, you have put in so much since first starting and are now part of our Advanced Squad, showing that if you keep on training hard you can do anything!
Whats so great about training and being apart of the family at Soul Rebel Athletics?
The quality of the coaching! I love the atmosphere and all the members how we have our own community down here. And I love that I am always getting better and making gains.
Whats your favorite WOD and result? ‘Fight Gone Bad” @ 35kg – I got 325 reps (Aliy is currently 3rd in the gym with that score and beat a lot of other top girls in our gym with that score)
Which is your favorite exercise and what are some tips/pointers on it? Rope climbs, pistols and running
Best song to train to? Anything that’s on the coaches iPods.
Favorite non paleo food? Used to be pizza…now…INDIAN!!!
Anything else? “Come to CrossFit!”
Aliy’s Benchmark WOD:
“Aliy”
For Time
30 Thrusters
30 Box Jumps
3 Rope Climbs
20 Thrusters
20 Box Jumps
2 Rope Climbs
10 Thrusters
10 Box Jumps
1 Rope Climb
Thrusters – 35kg/20kg
Box Jumps – 24″/20″
Rope Climb – 15′
*15min Time Cap Applies*
August Member of the Month
Name: Clint Macdouall
Clint earned member of the month through consistency and hard work. He slowed down after been awarded member of the month but is back better than ever now finishing 5th overall after our test period. Clint is going to be one to watch next week at Rise of the Rebel.
Whats so great about training and being apart of the family at Soul Rebel Athletics?
I like that there is a different workout everyday it keeps it fresh!
Whats your favorite WOD and result? I like all the WOD’s but best result was dropping a minute off Fran one week after doing it for the first time!
Which is your favorite exercise and what are some tips/pointers on it? Snatches, handstand push ups and wall balls
Best song to train to? Anything thats LOUD!
Favorite non paleo food? Where do I start…probably SHAPES…
Anything else? Thanks for MEMBER OF THE MONTH
Clint’s Benchmark WOD:
“Macdoualls”
10-8-6-4-2 of
Snatch 50/32.5kg
100m Sandbag Sprint 20kg/10kg
Pull Ups with Sandbag 20kg/10kg
July Member of the Month
Name: Elizabeth Hannigan
Liz has been one of the most consistent members since joining Soul Rebel in … and has earned her award through hard work and dedication. Her results and improvements are a testament to that and her hardy mental attitude. Liz is an absolute value to our community and I look forward to seeing here continual improvement.
Whats so great about training and being apart of the family at Soul Rebel Athletics?
Well the are many such as…
1. Really competent, welcoming and supportive staff
2. The training program is different every day
3. Kettlebells are awesome
4. Your age/weight/ability is irrelevant, as you just work towards getting yourself fitter
Whats your favorite WOD and result? I don’t have a favourite as I am still focused on completing them and working towards achieving RXd (using the prescribed weight/rep/movement scheme and completing the WOD a reasonable timeframe – had to look that info up)
Which is your favorite exercise and what are some tips/pointers on it? I just love kettle bells (even purchased some). Tip 1. Don’t turn up late – burpees really suck! Tip 2. Take your time to ensure your technique is correct Tip 3. Have fun
Best song to train to? 80s and 90s stuff… (bring it in Liz and we will play it in Kettlebell class!)
Favorite non paleo food? Cheese and bacon balls (Cheetos)
Anything else? I can now open a jar of food on my own
Liz’s Benchmark WOD:
“Liz”
4 Rounds for Time and Load
7 clean + jerks, as heavy as possible
Sprint the gasser
*Post your time and total load moved. For example performed at 50kg x 28 = 1400kg*
June Member of the Month
Name: Jess Walsh
Whats so great about training and being apart of the family at Soul Rebel Athletics? The workouts are the toughest I have ever done and once completed there is a huge sense of achievement! It improves my happiness and is so addictive! I love it! The members and trainers are awesome
Whats your favorite WOD and result? I don’t have one yet. They all are so challenging! Anything with abs and cleans are good
Which is your favorite exercise and what are some tips/pointers on it? Kettlebell classes, such a good all over body workout. Always keep your core and midline tight, helps with every movement!
Best song to train to? Anything by Eminem or as long as its loud and gets me pumped up!
Favorite non paleo food? Coffee, chocolate, cake. Anything sweet!
Anything else? I never thought I would be able to do half of the stuff you guys have gotten me to do! Thanks for helping me to become stronger!
Jess’ Benchmark WOD:
“Jess”
AMRAP in 15:
15 Kettlebell Swings 24/16kg
10 Shoulder to Overhead 45/30kg
5 Burpees
May Member of the Month
Name: Ben Breen
Whats so great about training and being apart of the family at Soul Rebel Athletics? Being around like minded people. Used to train alone at home and couldn’t get past certain sticking points…now with everyone training together I’ve been able to improve so much more!:)
Whats your favorite WOD and result? Don’t know if I have a favourite but one I remember most is ‘Helen’. Did it in 9.41. Also like any sort of chipper style workout.
Which is your favorite exercise and what are some tips/pointers on it? Box Jumps! Try to spring off the floor, rest on top of the box and get in a rhythm and just keep moving!
Best song to train to? Rocky theme tune haha. Nah anything with a beat!
Favorite non paleo food? Rhubarb crumble! Yum!
Anything else? Watch out it is addictive!!!
Ben’s benchmark WOD (or WODs we should say!):
“Breen”
For Time:
800m run
30 Wall Balls 9/7kg
5 Rope Climbs 15″
“Big Ben” (Comp Squad Version)
For Time:
Row 1km
50 Wall Balls 9/7kg
9 Rope Climbs 15″
April Member of the Month
Name: Phil Ainsley
Whats so great about training and being apart of the family at Soul Rebel Athletics? The people make it what it is, but also the level of satisfaction you get after every workout you do. I’d never be able to go back to a normal gym.
Whats your favorite WOD and result? Anything I can RX is usually at the top of my list, but I enjoy it most when a workout involves cleans!
Which is your favorite exercise and what are some tips/pointers on it? Snatch. I’m not that good at it yet so any tips I give would probably be laughed at. I just try and listen to the tips that the trainers give me.
Best song to train to? Anything with a good beat, rap is usually a winner!
Favorite non paleo food? Lollies and chocolate!
Phil’s benchmark WOD:
“Mad Dog”
5 Rounds For Time:
15 Push Press 45/30kg
9 Lateral Burpee Bar Jumps
1 Rope Climb 15″
Rest 30sec
March Member of the Month
Name: Stuart Davison
Whats so great about training and being apart of the family at Soul Rebel Athletics? Gets me off my arse! Love the people and the community down there; the way everyone supports and motivates each other. I fucking love CrossFit! I also love that it’s not like those poser globo style gyms. You can sweat, swear, drop weights, yell, puke and get fit all at the same time…YaaY!
Whats your favorite WOD and result? They all suck. Fight Gone Bad was kickarse (205 reps). I usually finish bottom 5 but thats gonna change! Bottom 6 here I come!
Which is your favorite exercise and what are some tips/pointers on it? Rest breaks in workouts….No seriously I love the Olympic Lifts. Tip – listen to Ben and the other coaches!
Best song to train to? Don’t care as long as it doesn’t put me to sleep.
Favorite non paleo food? McDonalds and Pulse (sort of Paleo, looks like shit)
Anything else? I am really looking forward to being fit and healthy for the rest of my life. Thanks CrossFit!
Stuart’s benchmark WOD:
“Davison”
3 Rounds For Time:
15 Power Cleans 60/40kg
15 Burpee Over The Box Jumps 24/20″
February Member of the Month
Name: Andrea Collins
Whats so great about training and being apart of the family at Soul Rebel Athletics? What I love most about Soul Rebel Athletics is the super positive atmosphere created by Ben and his excellent team of trainers! Each training session I am created with great optimism and a no-crap attitude. This has been fantastic for me as initially I really struggled to get used to the movements and challenge myself to hang in there. I have no completed 1 year at Soul Rebel Athletics. I am super proud to say that I have lost 23 kilos and feel like I am 10 years younger! I train with Nick in PT at least once per week and this has enabled me to knuckle down and improve on technique. I now have some really clear short-term goals and long-term goals for my fitness. I love the fact that everyone pushes me to do better!
Whats your favorite WOD and result? Cindy – I managed to do 10 rounds + 5 reps in 20 minutes. I was really happy with that!
Which is your favorite exercise and what are some tips/pointers on it? I really like squats. Nick has helped me to learn to extend my knees really well whilst still maintaining good back posture. My next challenge is to translate this technique into really good wall balls!
Best song to train to? I don’t take much notice of the music unless the language offends me! All I can hear is my own inner voice going… “You can do it! Work harder!” I would love to hear I Am Woman by Helen Reddy but I don’t think Ben will agree!
Favorite non paleo food? I have an absolute passion for Gelati and Forbidden Apples
Anything else? If I can do it…anyone can do it!
Andrea’s benchmark WOD:
“Andrea”
For Time:
18-15-12-9-6 of
Deadlifts 90/60kg
Hand Release Push Ups
January Member of the Month
Name: Damian Craven
Whats so great about training and being apart of the family at Soul Rebel Athletics? For me it is all about the people and the no crap atmosphere that is created in the box. Unlike other gyms, everyone encourages you to work hard and get the best results possible. I love the technical part of the training and admire the knowledge and passion of the trainers. I check the website at midnight every night and cant wait to get up and smash out that days WOD with my Soul Rebel family.
Whats your favorite WOD and result? “Bulger” by far! Being in the box that day and smashing it out with everyone was one of the best experiences I have had in my sporting life! The result was secondary to the unbelievable atmosphere in there!
Which is your favorite exercise and what are some tips/pointers on it? Everything that I hated when I first arrived – pull ups, rope climbs, handstand push ups. Work hard on technique and progressions and it will come over time. Nothing better than getting something after focussing hard on it!
Best song to train to? I’m an 80′s tragic (I am 40 after all) and don’t expect to hear any of that gold in the box. Eminem goes good but give me Hall & Oates, Aerosmith and Screaming Jets any day.
Favorite non paleo food? Pizza, chips (hot and cold), hamburgers, dim sims, M&M’s, basically anything bad….is good!
Anything else?Focus on technique and performing everything as strict as possible and the results will follow guaranteed.
Damian’s benchmark WOD:
“Craven”
For Time:
12 SDHP
12 Wall Balls
200m Run
21 SDHP
21 Wall Balls
200m Run
21 SDHP
21 Wall Balls
200m Run
12 SDHP
12 Wall Balls
200m Run
SDHP – 40/25kg
Wall Balls – 9/6kg
December Member of the Month
Name: Zoya Huschtscha
Whats so great about training and being apart of the family at Soul Rebel Athletics? I love training at Soul Rebel because it feels like a home away from home. The best thing about being part of the Soul Rebel community is being able to train with such like minded people that share my passion for CrossFit. The Soul Rebel family are always so supportive and will always push you to perform your best.
Whats your favorite WOD and result? My favourite WOD would have to be Helen with a time of 10.38. It was my very first benchmark wod and also one of the first workouts I did kipping pull ups without a band! I remember pumping myself up for it the whole day – it was my favourite result and I haven’t been able to beat it since.
Which is your favorite exercise and what are some tips/pointers on it? Deadlifts – stay tight and keep the bar close to you at all times. Before your initial lift give the bar a little pull to lose the torque and use power from your hips to drive to the top.
Best song to train to? Anything by Rage Against the Machine and Rammestein.
Favorite non paleo food?Chocolate and a nice iced vanilla latte! span>
Zoya’s benchmark WOD:
“Zoya the Destroyer”
For Time:
10 Squat Cleans
10 Burpee Pull Ups
8 Squat Cleans
10 Burpee Pull Ups
6 Squat Cleans
10 Burpee Pull Ups
4 Squat Cleans
10 Burpee Pull Ups
2 Squat Cleans
Load – 60/40kg
November Member of the Month
Name: Laura Cinerari
Whats so great about training and being apart of the family at Soul Rebel Athletics? Everyone is so encouraging and passionate about training but we can all still have a laugh and have fun. One thing I love about Soul Rebel is that someone is always there pushing you to do better and to also get to the finish which really helps especially in a tough workout! Coming in each day and having a totally different workout to do is great – I am always learning and getting stronger.
Whats your favorite WOD and result? My favourite WOD would have to be the last Rise of the Rebel Competition – 3 workouts in one day! It was so hard but also really fun at the same time. Finishing it was a great feeling. I came third which I was pretty proud of!
Which is your favorite exercise and what are some tips/pointers on it? My favourite exercise would have to be pull ups! A handy hint is not to fall off the bar – because it hurts!
Best song to train to? I love mash ups by DJs – listening to them gets me pretty pumped for a workout!
Favorite non paleo food?Pasta! And burgers!!! … the list goes on
Laura’s benchmark WOD:
“Laura C”
30-25-20-15 of:
Wall Balls 9/6kg
Power Snatch 35/20kg
October Member of the Month
Name: Sang Tran
Whats so great about training and being apart of the family at Soul Rebel Athletics? Here at Soul Rebel we get encouraged to give it our absolute best. We get cheered on when the pain becomes unbearable and a big slap on the back we reach the finish. You don’t just train at Soul Rebel you become part of the community.
Whats your favorite WOD and result? 21,15,9 – Box Jumps 24″, Overhead squats and Pull ups. Cant remember much except for puking my guts out in the car park .it was awesome!
Which is your favorite exercise and what are some tips/pointers on it? Power cleans – Stay tight and controlled off the floor and then explode. Get back under the bar as fast as you can.
Best song to train to? Anything by the Glitch Mob or Eminem “Lose yourself”.
Favorite non paleo food?Potato – fried, mashed or baked
Sang’s benchmark WOD:
“Sang”
10min AMRAP of:
30 OHS 40kg
40 Box jumps 24″
30 Pull ups
40 Pistols
30 Ring dips
September Member of the Month
Emma has seen phenomenal improvement in her strength, conditioning and body composition whilst training here at Soul Rebel. Initially Emma was training twice per week but it didn’t take long for her to commit to more regular training 3-5 times per week and sometimes doubling up on gymnastics and CrossFit classes. Emma is super positive and her attitude and definitely rubs off on other members. Its great to see Emma coming out of her shell here and thriving in this environment, well done Emma, well deserved member of the month. Keep up the good work.
Name: Emma Hinchliffe
Whats so great about training and being apart of the family at Soul Rebel Athletics? I love coming to training knowing each session I am going to push myself hard. Trying new things and interacting with such a fun group of people. There is no thinking involved as the coaches carefully plan each session and scale to cater for injuries and the varying fitness levels. The vibe at CrossFit Soul Rebel is awesome.
Whats your favorite WOD and result? All WOD’s are equally painful and rewarding. I love workouts that include Kettlebell swings, deadlifts and gymnastics movements. Oh and anything that does not involve burpees.
Which is your favorite exercise and what are some tips/pointers on it? Deadlifts, Clean + Jerks, Pull ups and back squats. Just have a go, anything is possible if you train hard and listen to the coaches.
Best song to train to? Anything loud and upbeat.
Favorite non paleo food? Chocolate, cupcakes, icecream and pasta
Anything else? Thanks to the whole CrossFit Soul Rebel family for the encouragement that has helped me over the line in many tough workouts.
Emma’s benchmark WOD:
“Hinchliffe”
5 Rounds for time of:
7 Clean & Jerks 55/35kg
9 Burpees
15 Butterfly sit ups
August Member of the Month
Jon was referred to us by our first “Member of the Month” Adam Shaw, he came in on a Bring a Friend Day and like most suffered dearly. Since joining Jon has been one of our most committed and dedicated members. His results speak for themselves taking the top time now on multiple workouts. He has multiple kipping pull ups and strength is really started to boost. Jon gets along well with everyone and is an asset here at Soul Rebel and we are proud to call him our own!
Name: Jon Bowden
Whats so great about training and being apart of the family at Soul Rebel Athletics? Everybody here is so positive, encouraging and push themselves so hard on each and every WOD. The coaches are so committed, passionate and professional, they love what they do and it creates an awesome atmosphere.
Whats your favorite WOD and result? I dont really have a favorite but I have really enjoyed all of the “Member of the Month” workouts.
Which is your favorite exercise and what are some tips/pointers on it? Rope climbs. Use your legs as much as possible!
Best song to train to? At the moment anything from Nero “Welcome Reality” Crush on you.
Favorite non paleo food? A good pizza and beer.
Jon’s benchmark WOD:
“Bowden”
3 Rounds for time of:
800m Run
20 Hand release push ups
2 Rope climbs 15f
July Member of the Month
Amy has been one of our most if not the most consistent athlete. She has been with us since day one and shown a huge amount of improvement in a variety of areas since starting. She can now link together multiple kipping body weight pull ups, her midline is much more conditioned and she is pulling and putting larger weights overhead than ever before. Amy is a great member that gets along really well with everyone and really embodies the CrossFit spirit and atmosphere here at Soul Rebel. Well done Amy!
Name: Amy Martini
Whats so great about training and being apart of the family at Soul Rebel Athletics? You get hooked! There is always something new to learn and it creates a drive to continually improve. The coaches are all dedicated, knowledgeable and inspiring; they want you to get the most out of your training. All the athletes are great people so training with friends makes it heaps of fun!
Whats your favorite WOD and result? I love to hate the WODs that really hurt! What doesn’t kill you makes you stronger! My goal is to always complete the ‘A WODs’ and not scale anything. I recently completed ‘Lucie’ AMRAP, 7+22 rounds Rx’d which was a good result and it hurt! Can’t wait to tackle ‘Kelly’, ‘Annie’ and ‘Eva’ again because it’s been a while and I feel that I’ve really improved since then.
Which is your favorite exercise and what are some tips/pointers on it? Kipping pull ups – it feels so great swinging on the bar! Keep persisting with the bands and try to do a few on the lighter bands each time you come in and you’ll eventually get there! Kettle bell swings – use your hips and just keep swinging! I also love smashing out double unders in a WOD! Work on developing your midline strength you will see great improvements in all your movements!
Best song to train to? Just to name a couple: For weightlifting – ‘This is Sick’, Solid Groove. For WODs – ‘Bambou’, Sebastian Leger. I like it loud in the box!
Favorite non paleo food? Gourmet pizza and french fries.
Anything else?If you train at least 4 times a week you will see great improvements. Get hooked!
Amy’s benchmark WOD:
“Amy”
For time:
50 Double unders
20 Step Overhead Walking Lunge 20/10kg plate
15 Pull ups
10 Thrusters 50/35kg
800m Run
10 Thrusters 50/35kg
15 Pull ups
20 Step Overhead Walking Lunge 20/10kg plate
50 Double unders
June Member of the Month
Lucie has been with us from day one. Lucie was a long distance runner who now primarily uses CrossFit and has seen great improvements in her running since making the switch. She has been one of our most consistent members and shows great ability with a range of movements and workouts. Lucie too competed in our Throwdown which gave her a taste for competition and really opened her eyes and gave her more motivation to improve than ever. Lucie likes to mix up the times she comes in but can frequently be seen at the midday and Saturday classes.
Name: Lucie Richterjork
Whats so great about training and being apart of the family at Soul Rebel Athletics? The Coach – Ben is very professional, passionate positive and skilled. The Workouts – So much variety, always something to improve on, get faster at and learning new movements. The People – Great comradery, similar goals, group workouts are very motivating and everyone is so friendly.
Whats your favorite WOD and result? “Harvey” – 15.24 and % rounds of 15 KB swings, 15 Power Cleans and 15 Box jumps – 16.44
Which is your favorite exercise and what are some tips/pointers on it? Deadlift – Keep a tight mid line, bar against legs tight grip and active glutes.
Burpees – Just keep moving
KB swings – Tight mid line and use your hips.
Best song to train to? Dont have a favorite.
Favorite non paleo food? Mashed potato, pork Schnitzel and something sweet.
Lucie’s benchmark WOD:
“Lucie”
15min AMRAP of:
30 Step walking lunge
15 Dealifts 60/40kg
7 Burpee broad jumps (1 metre)
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June Member of the Month
Sarah has been training with us for several months now and has recently fallen pregnant. Initially Sarah was training with us a couple of time per week but it didnt take long for to be hooked and training 4-5 times per week. She also competed at our first ever Throwdown early in June and showed her competitive side. Sarah is an awesome member to have and gets a long well with everyone. Well done to Sarah for being our joint June Member of the Month.
Name: Sarah Gooden
Whats so great about training and being apart of the family at Soul Rebel Athletics? The encouraging and motivating vibe. I love that the classes are not too big and that you can get plenty of one on one assistance with the coaches. There is also a good variety with the coaches.
Whats your favorite WOD and result? Don’t have one. I love the variety of workouts. Some are more painful than others, especially now that I’m pregnant but all give great results.
Which is your favorite exercise and what are some tips/pointers on it? I really like back squats. It makes such a difference if you drive you knees out when coming up. You know you’ve done them well when your butt is sore the next day.
Best song to train to? Anything with lots of energy.
Favorite non paleo food? Chocolate and cheese.
Sarah’s benchmark WOD:
“Sarah”
5 rounds for time of:
5 OHS 50/30kg
10 Knee to elbows
15 Box Jumps 20″
20 Double unders
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May Member of the Month
After doing his own outdoor training and having a taste for CrossFit Steve came to us not quite knowing to expect. After a couple of weeks training Steve was in virtually every single day and could see the importance of receiving coaching and training with others to motivate and improve. After conquering muscle ups Steve continues to pursue the more advanced movements. Steve has seen awesome improvements with us and is actively competing and pursuing competitive CrossFit.
Name: Steve Harvey
Whats so great about training and being apart of the family at Soul Rebel Athletics? I love the atmosphere, the people and the coaches. I love that when the WOD (Workout of the day) starts everybody pushes themselves and encourages one another to do their best. Its something you will only see at CrossFit.
Whats your favorite WOD and result? Open Games Workout 11.2 – AMRAP in 15 minutes of: 9 Deadlifts 70kg, 12 Hand release push ups, 15 box jumps 24″.
Result: 8 rounds + 6 Deadlifts
Which is your favorite exercise and what are some tips/pointers on it? Love muscle ups – Keep at it until you get your first one!
Best song to train to? Anything by Skrillex – A day to remember
Favorite non paleo food? Vegetarian hot dogs & Nachos
Anything else you would like to add? Train Hard and Train Smart. Pain is weakness leaving the body.
Steve’s benchmark WOD:
“Harvey”
15,14,13,12,11,10…..1 reps of:
Kettlebell swings 32/24kg
Burpees
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April Member of the Month
Adam had not previously done a huge amount of fitness training apart from the basic bodybuilding programming which he never felt motivated with. Since starting Adam has been one of our biggest improver’s quickly taking to body weight pull ups and advanced movements like squat snatches and cleans. If Adam keeps up at this he will surely be one of our top athletes in the future. Adam is always smiling and can be seen regularly at the weeknight and weekend classes.
Name: Adam Shaw
Whats so great about training and being apart of the family at Soul Rebel Athletics? It’s a friendly, non-egotistical environment to train in with a really fun atmosphere!
Whats your favorite WOD and result? “Helen” – 10.49 Rx’d
Which is your favorite exercise and what are some tips/pointers on it? The Snatch – Go HEAVY!
Best song to train to? Anything from Rage Against The Machine.
Favorite non paleo food? Chocolate and beer. I could go a chocolate eclair right now!
Anything else you would like to add? TRAIN HARD!
Adam’s benchmark WOD:
“Adam”
21,15 and 9 rep rounds of:
Power Clean 45/30kg
Pull ups
200m sprint
