Thou Shall Miss No Reps

Thou shall miss no reps

Do you find yourself lacking confidence to consistently hit reps when doing strength or oly work?

Do you find yourself constantly going to the point of no return and missing reps?

Is missing reps becoming the norm, a habit that you’re used to?

If you answered yes to any of these questions then read up. This challenge is for you, should you choose to accept it. What is the challenge you ask? Read on friend :)


“That sounds hard, why I should do it?" I hear you ask. There are three good reasons why making a deliberate effort to not miss reps in training can bolster your performance and technique to new heights. In particular;

1)      The way in which you conduct and practice a movement will influence how you subsequently perform that said movement. This is a basic idea of human learning and motor control, that is, the specific way we perform or do something influences the likelihood of us performing that action in the same/similar way again in the near future. In this case, the more you miss reps for a particular movement the more you are likely to miss subsequent reps, as the saying goes ‘practice becomes habit’.
Just to be clear, this does not mean that missing the odd single at 97.5% will doom you to the land of no reps for eternity. It is more of a case that when missed reps become a common theme in your lifting than this will drive subsequently more misses and lead to possibly stalled progress.

2)      There really is not too much wrong with missing the odd rep as I have stated above, so it might seems strange to go the complete opposite and demand no missed reps for 2 months. There is however some benefits to having this deliberate attention to not missing over a long period. In particular, it fosters a focused mindset with attention being paid to every rep and attention to detail on technique and this includes a conservative approach to weight selection.

3)      Finally and most importantly, as result of No 1 + No 2 above, we can start to build some momentum into our training as we are no longer missing lifts and we are in the habit of focusing on every lift and deliberately practicing quality movement. Inevitably, the result of these effects is to increase our confidence in performing these movements and the ability of our bodies to handle this workload. This leads to a positive roll on effect where making lifts becomes a habit and the fear/habit of missing lifts becomes a thing of the past. Once you are at this stage PB’s will be soon to follow.

Coach Christia. 

PhD (Sport Science, Exercise and Health)
Bachelor of Science with First Class Honours in Human Movement
Bachelor of Physiotherapy (currently undertaking)
Cert III Fitness
Cert IV Fitness
Powerlifting Australia Accredited Coach (Level 1)
Crossfit Level 1
Senior First Aid

CrossFit Kids Classes NOW RUNNING at SXF!

Due to the success of the CrossFit Kids trial classes held last year we are looking to run the classes in the upcoming school term.

Click here for Upcoming Dates

If you are interested or know someone who is contact me directly on

Age groups will be as follows: 
And the classes will be taking place at Southern CrossFit Willetton

2015 SXF Lifestyle Challenge

2nd Oct – 29th Nov 2015

On the 2nd of October 50 of our members and member’s friends decided to give our newest challenge a shot, The 8 week Southern CrossFit Lifestyle Challenge. The aim of this challenge was to help show that a slight change in lifestyle, applying some healthy habits and consistent exercise can help hugely in each one of our own individual goals, this was a challenge that could be continued well after the 8 weeks.

We kicked the challenge off with a Full Body scan from Body Analytics, this showed us things like our Body Fat %, Skeletal Muscle Mass, it also gave us a target body weight to try and reach over the challenge. Everybody was rescanned at the end of the challenge to compare results.

Our First group activity was a 1hour Nutrition talk with Natasha Bradley. The talk covered “what is good nutrition?” Nutrition for performance and had a 20min Q&A to finish it off. There were plenty of great questions asked and plenty of knowledge bombs dropped by Tash. Halfway through the challenge Tash came back to Southern CrossFit and we had a more in-depth discussion about our individual diets. We broke out into small groups to see how everyone would go creating our own versions of daily meals that would fit into our new healthy lifestyle. Hugely beneficial!

We started our group workouts with one big testing workout which 45 of the challengers completed, This workout was retested at the end of the challenge. During the challenge participants had the opportunity to jump in on 3 Monday evening workouts and 2 in challenge only park workouts, stretch sessions, these attracted the majority.

On winding down from the challenge and after everybody had bettered their final workout scores we cranked up the BBQ and enjoyed a snag or two. Was a good chance for everybody to discuss their achievements and get together as part of the 2015 8 Week Lifestyle Challenge team for the last time!

In total the 8 week lifestyle challenge team shredded 53.2kgs, added 6.7kgs of muscle and lost on average 1.8% body fat.

Overall great results and I hope we helped shape some lifestyles for the better.

Until next time, Coach Fin. 

SXF Nedlands @ Allstars Finals 2015

After qualifying 6th in WA SXF Nedlands decided to send a team over to Melbourne to participate against all the other team’s nation-wide in the All Star Affiliate Series. The team was the same as last years All Star Final, made up of Ashley Neumeier, Rachel Davis, Sara Lock, Wacey Brown, Dustin Fergus and Jason Walker. Unfortunately practising some un-assuming step ups Dustin had some back spasms. Even after a few days of treatment he was unable to move at the standard required to compete and had to pull the pin. After a tense day or so Chris Gill was the knight in shining armour and although not having done much training in the recent months agreed to make the trip!

Saturday was fast and furious with 4 events. The highlight was definitely the team Clean and Jerk where almost everyone either equalled or set a new PR. Sara filled Chris with confidence saying he should only attempt 100kg. Fuelled with the sort of motivation only a spiteful significant other could provide Chris went out and hit 120kg helping the team to a respectable 13th place finish. Final placings for the day were:

Event 1 Women: 22nd
Event 1a Men: 22nd
Event 2: 13th
Event 3 Men: 24th
Event 3a Women: 21st
Event 4a Men: 10th
Event 4 Women: 29th

Finishing day 1 in 21st the goal was to hopefully climb a few spots and sneak inside the top 20. The first event 5 was something different, having to break into a 2 teams with unevenly spread members. Event 6 was a big chipper and Event 7 was a congo line with 15 70/45kg Snatches having to be completed to get team members through. The Day 2 events finished up with:

Event 5: 21st
Event 5a: 18th
Event 6 Women: 23rd
Event 6a Men: 10th
Event 7 Men: 24th
Event 7a Women: 21st

Final standings were a tantalising 1 placing from a top 20 finish with 2 teams in 19th on 257 points and SXF Nedlands in 21st on 258. A solid improvement on 27th place last year. A huge thanks to the crew that came and supported us and especially Chris for the last minute fill in!

A thank you and goodbye to Ash and Sara for their contributions over the years who in the coming months are leaving Australia and WA respectively.

You will be missed!

Introducing Southern CrossFit

Do you know anyone thats been saying for weeks or months that they want to give CrossFit a shot??? But their too nervous, scared or use the old 'I'm Not Fit Enough....' excuse. 

There's nothing worse than trying to explain what CrossFit is to you mates so let us do it for you!

We've had our friends over at Gingerbeard Media do up this fun little video of what to expect in our Intro Session. 

So sit them down, show them the video and they'll see that we're not so scary down at Southern CrossFit and you'll instantly have more training buddies!!!

Thinking about starting CrossFit? Interested in finding out a little more? 

Why not come down and check out one of our Free Intro Sessions today!

Click Here --->> 

November Paleo Challenge Details

Here are some specific details for the upcoming Paleo Challenge:

The actual eating requirement for the Challenge will begin on the 3rd of November. November being a long month with 5 weekends, we thought we would start it here to try and get better compliance and participation. That will give you this upcoming weekend to get some meals organised for the upcoming week! Monday the 3rd will also be the day we take the before measurements and weigh in.

The final day of the challenge will be Monday the 1st of December, we will do the measurements and weighing again.

The before and after workouts will be done on the same days before and after to hopefully keep the data as accurate as possible.

Workout 1: SXF Baseline, this workout will be done on Saturday the 1st of November, and retested on Saturday the 29th of November.
Workout 2: 1x Max Strict Pull Up attempt + a 2K Run will be done initially on the 3rd of November and retested on the 1st of December.

If you can’t make these days, let our trainers know and we will try to be as accommodating as possible and fit these workouts in another time. Feel free to use open gym to do these also if you can’t do it within a class.

The entry into the challenge is $20 which includes before and after measurements, body fat readings and your Paleo challenge Log book where you can record all of this down, as well as take a food diary from day to day. You will also have access to the SXF Paleo Challenge Facebook page where you get interaction with other people in the challenge and you can share experiences, tips and advice.

4 prizes will also be on offer to be awarded after the challenge
- Biggest transformation
- Performance award
- Points Award
- People’s choice award

A big change we would like to see this time is don’t be afraid mid-way to ask trainers to take a look over your book and get some advice on your day to day eating. There may be some little modifications you can do to maximise your results along with assisting with compliance and energy levels.

Get involved guys!


Original article from

What ever happened to the “Paleo Diet”???

I always thought that “paleo” was short for “paleolithic”. With just a quick look via Google, I learned that the paleolithic era is defined as 2.6 million years ago until about 11,000 years ago. Many people refer to the paleo diet as the caveman diet. The premise is that we are wired to eat what our early ancestors ate. They were hunter/gatherers, so it is fair to say they ate meats and plants. I’m gonna guess that our early stone age ancestors ate a lot more plant life than they did meat. Think about it. It has to be hard as hell to catch animals with sticks and stones than it is to shoot them with a rifle and scope.  Back in the day, plant life had to be way easier to get your hands on. I’m sure our cavemen ancestors would have loved to buy their meat in bulk at Costco, but the genius who thought that up wasn’t born for a few more years after the paleolithic era ended. 

The paleo diet was all about eating meats and plants. Basically if you couldn’t pluck it off the bush or a tree and eat it raw or kill it with a spear or stick, it wasn’t paleo. So, what the fuck happened? Now we have magazines touting recipes for paleo cookies, paleo cupcakes, paleo pie, paleo cake, paleo ice cream, paleo, paleo, paleo. I don’t know about any of you, but I stab a piece of cake with a fork, not a spear. 

Can someone please yell out that the king has no clothes?

Did our cavemen ancestor mommies bake a batch of paleo brownies for her caveman kids when they got home from caveman elementary school? Did caveman families celebrate caveman birthdays with paleo cakes and candles? An even better question…Did our caveman ancestors ever get the opportunity to eat only “80% paleo” or were they always “strict paleo”???

I think a big problem is that people have intertwined “paleo” and “gluten-free.” Gluten-free takes no account for sugar. Sugar is the demon. Gluten-free lets you eat as much sugar as you want. Did our cavemen ancestors add sugar to all their desserts? (Did they eat desserts?) When you want to “eat paleo,” but you add all the yummy gluten-free desserts, what are you trying to accomplish? You definitely aren’t eating like a caveman.

I don’t want to downplay the gluten-free movement. Gluten jacks some people up. BUT…. A true story: Some years before I even heard about CrossFit, a fellow officer I worked with found out that his little boy was totally allergic to gluten. It SERIOUSLY jacked the little guy up when he ate food that wasn’t gluten-free. My co-worker went on to explain how they had to monitor his diet and buy all these special gluten-free foods. “My son can’t eat crackers, cookies, cereal, or bread.” All I could think was how horrible it must be to be allergic to gluten. No kid I grew up with ever got jacked up eating Frosted Flakes. I was 38 years old and had never heard of such a nasty allergy. I guess the gluten when I was a kid was not as strong as modern day gluten.

You can’t talk about nutrition without starting a shit storm of people arguing about their dietary choice being better than yours. Nutrition is like religion. People get cray cray. It’s important to remember that everyone is different. What works great for some might not work well for others. Hopefully you find what works for you. I’ve always believed that the eating plan from “World Class Fitness in 100 Words” is still your best and easiest game plan:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc…hard and fast. Five to six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.  Keep workouts short and intense. Regularly learn and play new sports.” ~Greg Glassman

Now stop eating all that sugar.

The BEST Carbs for Improved Performance and Body Composition

by James Barnum

by Paulnoblesjr on March 21, 2013

We have a special offer right now that bundles all four of our books – including our Meal Planning Guide – with a Science Lab membership.  This also sets you up for our ETP Live Challenge that started on October 1st but you have until the 15th to submit your assessment.  For more info, click the button below!

(Click here to jump to a summary of this article)

In recent years, while the rest of the world continued to live in fear of fat, the fitness community totally embraced it.  Carbohydrates became the target of our frustrations; we blamed them for making us fat, compromising our immune function, keeping us inflamed, and generally ruining our lives.  We’ve learned our lesson now and carbs have had their reputation restored.  It’s really about time, considering the role that carbohydrates play in the performance of nearly every sport.

NOTE:   This article discusses a lot of theory regarding physiology.  It’s important to understand that because an interpretation of the way things work on a micro level may not always be accurate as research evolves, and it may not make that much of a difference in the great scheme of things.  Still, if you’re already doing everything right and you’re looking for a way to tweak things to get an extra few percent-worth of muscle growth, fat loss, or performance, this is the article for you.

Which Carb Sources are Best?

Without a doubt, one of the hardest things to tell someone that’s seeking improved performance and body composition is that fruit should not make up the bulk of the carbohydrates in your diet.  Hold on though –  I am in NO WAY implying you shouldn’t eat fruit.  It’s just not the easiest, most efficient way to fuel your body.  One last tme; FRUIT IS GOOD.  EAT PLENTY OF IT!

What’s wrong with using fruit as a performance carb then?  First of all, from the top down, there is usually quite a bit of fiber and water in fruit.  It’s just not very energy-dense, so you need to eat a lot of it – far more than is feasible for most people – for it to replenish muscle glycogen quickly.  That’s really your primary concern.

Second, as the nomenclature implies, most fruits are chock-full of fructose, as well as sucrose (which is just a compound of glucose bonded to fructose) as well as glucose.  As far as performance is concerned, fructose and sucrose leave a bit to be desired.  Fructose is not bad in moderation; it’s just an inefficient carbohydrate.  After fructose has been digested, it’s absorbed into the bloodstream and merrily sent on its way to the liver.  However, while glucose sort of passes through and heads out to be utilized by other tissues by way of glycolysis, fructose metabolizes through its own unique pathway (fructolysis).  It kind of hangs around and turns into pyruvate, then into glucose which is used to replenish liver glycogen storage.  These stores are accessed to create glucose for other tissues during times of low blood sugar and stress, when plasma concentrations of glucocorticoids (like cortisol) are high.  As far as performance goes, it’s nowhere near as fast as simply storing glucose as readily-available glycogen within skeletal muscle.

The second issue here is that once liver glycogen is full, the rest of the fructose you ingest is promptly metabolized into triglycerides; consuming more than 50-75g a day (200-300 calories) is a surefire way to store body fat.  This is especially true for women, who typically express a lower capacity to oxidize carbohydrate during intense exercise than men (although they do burn more fat).

The caveat here?  Well, to store any body fat at all, you have to be in a calorie surplus!  If you train hard 5-6x a week, your liver will hardly have an opportunity to fully replenish glycogen stores.

As valuable source of vitamins, minerals and fiber, fruits have definitely got their place in a balanced approach to nutrition.  Furthermore, you’d have to eat a lot of fruit every day to reach that kind of fructose intake.  As I mentioned in the first paragraph of this section, you’d also have to eat a lot (and I mean a lot) of fruit to satisfy your carbohydrate/calorie requirements after training; it’s just not optimal (or in some cases, feasible) to rely upon fruit as an energy source.  Thankfully, there are other natural sources of carbohydrate available that are positively brimming with glucose as well as important micronutrients.

Starches are an Athlete’s Best Friend?

See the full article Here for the rest

Breaking It Down: Digestive Enzymes

Original article from

For some of us, it is challenging enough just to try to eat a healthy, balanced diet on a consistent basis. But what happens when we are eating the best we can and still are not reaping the full benefits, either in our daily lives or at the box? The answer may lie within… literally inside our stomachs.

What Are Digestive Enzymes?

Dr. Tim Gerstmar of Aspire Natural Health breaks down what digestive enzymes are and why we should care about them.

We eat food, but our digestive system doesn’t absorb food, it absorbs nutrients.  Food has to be broken down from things like steak and broccoli into its nutrient pieces: amino acids (from proteins), fatty acids and cholesterol (from fats), and simple sugars (from carbohydrates), as well as vitamins, minerals, and a variety of other plant and animal compounds. Digestive enzymes, primarily produced* in the pancreas and small intestine, break down our food into nutrients so that our bodies can absorb them.

*They’re also made in saliva glands and stomach, but we’re not going to focus on those here.

If we don’t have enough digestive enzymes, we can’t break down our food—which means even though we’re eating well, we aren’t absorbing all that good nutrition.

That makes sense. Now what would prevent your own digestive enzymes from working properly?

  • Low-grade inflammation in the digestive tract (which can be caused by “food allergies,” intestinal permeability, dysbiosis, parasitic infection, etc.) can lead to deficiencies in digestive enzymes.
  • Aging has been associated with decreased digestive function, though I personally wonder if this is a result of aging, or aging badly.
  • Low stomach acid—we’ll talk about this more in a future article, but if you have low stomach acid, it’s likely that you won’t have adequate digestive enzymes either.
  • Chronic stress. This is the most common reason for digestive enzyme problems. Our body has two modes: sympathetic “fight or flight,” and parasympathetic “rest and digest.” When we’re in “fight or flight” mode, digestive is given a very low priority, which means digestive function (including digestive enzyme output) is dialed down.  Chronic stress= constant “fight of flight” mode = impaired digestive enzyme output.

Read the rest of this great primer on digestive enzymes here.

Does This Have Anything to Do with Heartburn?

Digestive enzymes help us actually absorb the nutrients in the food we eat. Check. But if digestive enzymes are doing their job, then why would anyone have to experience hearburn?

Chronic heartburn, often referred to as GERD (gastroesophogeal reflux disease), is 

when someone suffers from a bout of heartburn, acid in the stomach essentially rises into the esophagus following a spontaneous lapse of the lower esophageal sphincter. Although the stomach lining can inherently withstand the caustic digestive acid, the esophagus has no such protection.

So what would cause stomach acid to rise?

When we eat a high carbohydrate diet, our digestive systems can become overloaded with their breakdown. (Remember, of course, that our systems aren’t evolutionarily designed to consistently handle the common 250-350 grams of carbs per day). The malabsorption of carbohydrates in the small intestine (the seat of many digestive ills) can result in a damaging overgrowth of bacteria. As anyone who’s suffered from digestive bloating knows, gas is created in the process and can be excessive when something is awry. According to Robillard’s theory, the gas “pressurizes the upper digestive system,” which sets in motion the reflux mechanism. Robillard, a long-term GERD sufferer himself, reports being fully cured by adopting a low glycemic diet.

For a more comprehensive look at solutions to this condition, read the full article here.


By: Sarah Fragoso. Sarah is a best-selling author, trainer, mother of three, and blogger at Everyday Paleo. This recipe was originally published on Everyday Paleo in March 2013.

"I have to say I was really impressed with this one; the taste and texture of the sweet potato bun along with the flavors of the lamb and ginger-cilantro aioli was delish! I hope you and your family enjoy this as much as we did!" 
- Sarah Fragoso, Everyday Paleo


2 pounds ground grass fed lamb
1 teaspoon sea salt
1 teaspoon black pepper
2 garlic cloves, minced
1 tablespoon bacon fat
Garnishes for sliders; romaine lettuce, red onion, Roma tomatoes and dill pickles


1. Season your grass fed lamb meat with the salt, pepper and garlic; mix together and with your hands and create your sliders. We made a total of 12 sliders, about 1/2 inch thick and about 4 inches across (more of an oval shape to fit the “bun”).

2. Heat the bacon grease in a large skillet over medium high heat and cook the sliders for about 3-5 minutes per side. Lamb cooks quickly, so watch closely and do not overcook! Overcooked lamb tastes too gamey in my opinion. 


3 medium to large white sweet potatoes peeled and sliced 1/4 inch thick (lengthwise), a good knife will come in handy here.
Sea salt, garlic powder, pepper, oregano, italian seasoning


1. Preheat oven to 375.

2. Lightly season sliced white sweet potatoes with sea salt, garlic powder, pepper, oregano and italian seasoning. Place sliced sweet potatoes on a baking sheet that is lightly coated with coconut oil and bake at 375 for approximately 10 minutes, then flip them over and cook for another 10-15 minutes or until done.

3. Let finished sweet potatoes rest for a few minutes


2 tablespoons minced cilantro
Juice of 1 lime
1 cup homemade mayo
1 teaspoon diced jalapeño
1 teaspoon grated fresh ginger


1. Mix all ingredients togther in a bowl.