I reckon it’s time we cut the Assault Bike some slack! There’s rumours around the gym that it’s the hardest piece of conditioning equipment going around and I’ve even heard some people refer to it as the ‘Devil Bike’. Over the years I’ve seen many athletes make a few simple mistakes which has left them … The post 4 Tips to help you fall in love with the Assault Bike first appeared on GW Performance ..read more

If you’ve been lifting for a long time you’ve probably experienced that horrible feeling of your back buckling under load at least once. You approach the barbell, set your body into position, big drive into the floor and then “pop”! You feeling a shooting pain from your lower back and sadness fill your heart knowing … The post ONE ESSENTIAL DRILL TO “FIX” BACK PAIN WHEN LIFTING (THE BASICS OF BRACING) first appeared on GW Performance ..read more

Goal setting is almost essential in feeling rewarded for your hard work in all training and sport. The most common method for goal setting is SMART (Specific, Measurable, Achievable, Relevant and Timeline) goals. An example of this may be: I’m going to add 10 Kg to my weightlifting total in 12 months, by training weightlifting … The post Using performance Data in goal setting first appeared on GW Performance ..read more

Knee pain in the gym recently? It might be time to load up the hips! Knee pain is one of the most common presentations we see here at Osteopathic Movement and affects 25% of adults at some stage in their lives (Nguyen et al., 2012). In active populations we see a number of conditions affect ..read more

“I scaled the workout so my score doesn’t really count.” As a coach I hear this time and time again and it couldn’t be further from the truth. The ability to scale workouts could be one of the best parts about CrossFit. It brings people together as it allows everyone to complete the same program ..read more

Vitamins and minerals can also be called micronutrients. Micronutrients are extremely important in your diet for many MANY  reasons. We will stick to focusing on how they relate to muscle health. First of all, your muscles work by being strong but also flexible. When you use them for things such as training at GW, they ..read more

We’ve all heard of hormones such as testosterone, cortisol and insulin, but what are they? What do they do and what difference does it make to your training? In this ongoing series, I will be unpacking some of the science behind your hormones and how you can use this knowledge to help optimise your day ..read more

Dieting has always been a controversial subject. What type of diet should I follow? Carbs are bad? Should I eat them or not? Should I go keto? Which protein is the best? Can I eat dairy?  Nowadays there are so many types of diets.. Keto, Paleo, low carb, Flexible, vegetarian, vegan, which one is the ..read more

How strong is your mental capacity? Do you have the will power to push yourself through a long and gruelling workout, whilst ignoring the pain? Or do you have the confidence to put yourself through pain, after taking some time off and not being afraid that it’s going to hurt? Everyone needs time off once ..read more

Perfecting the craft of weightlifting requires many components that need to be trained in order be successful in the snatch and clean & jerk. Well rounded programs will look at the individual’s weaknesses and where they tend to technically break down within the lifts and work to improve. Elements such as mobility, strength, power and ..read more