CrossFit Conditioning Blog

Kettlebell Workouts

- Sunday, May 25, 2014

For the majority of the population when they wish to start losing weight they immediately adopt an intense cardio program often combined with a starvation diet. The problem with this is you can’t keep doing it forever and it will ultimately result in failure. We need to ensure we are eating well and exercising effectively to ensure maximum calories burnt combined with shorter, more intense bursts of exercise. Kettlebells are a fantastic way of toning up and getting a quick and effective workout in each day.


Kettlebells originated in Russia. This piece of equipment is so effective, easy to use and is a lot easier to store compared to your average home gym equipment. Kettlebell workouts will raise your metabolic rate higher when compared to say a run outdoors. This means that by using Kettlebells, basal metabolic rate can remain elevated for several hours after exercise has ceased which results in more calories burned. i.e you can do your workout and still be burning calories hours after completion versus a run which will only result in a short continuation of calories burned.  


Kettlebells burn calories

A Kettlebell workout can burn up to 400 calories per 20 mins versus walking up a steep hill for 20mins which will only burn around 166, or a 20 min run on a treadmill (at 9.6km/ph) which will burn approx 229 calories.

Kettlebells are available for use in most gyms and you can order them for home use, however it is extremely important that you learn the fundamentals from a qualified professional trainer. Ensure your trainer has done their Kettlebell certification.


Want to try Kettlebell training? Give us a call.

Call Head Coach Scott Flint on 9970 8400

An Introduction to CrossFit

- Wednesday, November 16, 2011
Having owned and operated fitness facilities for almost 5 years and having had a background as a nationally ranked gymnast I started to get a bit bored with my regular training regime. My partner Scott (head trainer at Fresh Start and CrossFit Conditioning) introduced me to the craze sweeping the nation… CrossFit.


CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide*.


I found the form of training very similar to my gymnastics strength and conditioning training and over the past 6 months have developed a love hate relationship with CrossFit.


The workouts of the day (known as WOD’s) are different every single day (love), the training progresses and quickly improves my fitness each day (love) and the people who attend CrossFit sessions soon become your second family (love). However, the workouts can be so tough, so mentally demanding and so hard (hate), yet when I finish each and every workout I simply can’t wait for tomorrows session (LOVE). The love far outweighs the few minutes of hate and quickly becomes very addictive!


CrossFit Boxes (gyms) exist all over the world and there are several on the Northern Beaches. Athletes can attend their local box and train for events such as Games Day’s and even train to compete nationally and if successful earn a place at The World CrossFit Games which is televised on ESPN on Foxtel.


If you are bored of your current workouts or are looking to take your fitness to the next level and to levels you never dreamed then CrossFit is for you! I must stress however that CrossFit should be done under the strict supervision of your qualified CrossFit Coach and prior to starting any exercise program please ensure you are cleared for exercise by your doctor.


Example CrossFit Workout

Benchmark CrossFit Workouts which are used to monitor your CrossFit progress as you get Stronger, Fitter, Faster and are named after women and fallen hero’s. One of the most common benchmark workouts is “Fran”



Complete the following for the fastest time:

Thruster: (Squat with an overhead press with an Olympic Bar)
Pullups: (chin ups)


Round 1 - 21 Reps of each

Round 2 – 15 Reps of each

Round 3 – 9 Reps of each


5 Top Tips for CrossFit Newbies

  1. • You are competing against yourself and no one else
  2. • Don’t be too proud to scale, if you can’t do it scale it
  3. • It never gets easier – it just sucks less – that’s why we love it
  4. • Have fun, that’s what it’s all about
  5. • Rest and Recovery are as important as working out


Do you want to try CrossFit? Simply click here to download a FREE Pass.


* official description from

Phone: 02 9970 8400


Location: At Fresh Start Health and Fitness Centre,
Inside Pittwater Sports Centre, 1525 Pittwater Rd, North Narrabeen,

Northern Beaches, Sydney, New South Wales, Australia.