6 sets
Rotating EMOM
P1: 40sec row
P2: 40sec Offset KB hold (1 FR, 1 SC) 2×20/12
P3: Rest
Rx+ 24/16
SCORE: Row cals
*Change arms each set
*All Start of rower
MODZ
KB Hold: Reduce load
THE CHAMBER JOURNAL
While working in an office most of the day I love being active, being outside and being social.
I joined a Crossfit gym with a friend in 2013. The sport grew on me instantaneously. Doing my first open in 2015, the community feeling of competing was amazing. I decided to spend more time in the gym to be part of the community and to assist the coaches wherever I was needed.
During my internship after university, I had to travel all over the country for work. This exposed me to different Crossfit gyms, programming and coaching techniques as I trained under numerous different coaches.
When we started training at Chamber, I knew that it was a gym that I wanted to be a part of. The community spirit and detail that goes into the programming of everyday workouts is something that I haven’t experienced anywhere else.
By being a coach at the Chamber I can live out my passion of teaching members with the enthusiasm that I feel for the sport. Seeing people progress at new skills and encouraging them to live healthy lifestyles is very satisfying.
A childhood sports nut, Coach Tali had a particular love of basketball. Sadly, a series of unfortunate and untimely injuries put a stop to any dream of pursuing this further. Coach Tali realized that he could still achieve all of his personal fitness goals thanks to CrossFit exercises and regular CrossFit workouts, which then eventually led Coach Tali to The Crossfit Chamber in 2012.The introduction of Crossfit was the catalyst in providing Coach Tali with a deeper understanding of the mobility and motor control required to move well, which assisted with his own injury rehabilitation. After discovering that CrossFit workouts provided Coach Tali with a kind of training intensity, variety and results impossible to replicate elsewhere, he was hooked.
A High School Teacher in Health, Physical Education and Health Sciences, Coach Tali has more recently changed professions after completing his Master’s Degree in Occupational Therapy. Combining his CrossFit coaching with his Occupational Therapy training, Aidan subsequently helps people recover from a wide variety of soft tissue damage related injuries. At the same time, Coach Tali helps keep people injury free during training, whilst also helping people who have suffered injuries previously, get back to doing what they enjoy as fast and as safely as possible.
Having achieved his Crossfit Level 1 Certification and Crossfit Movement and Mobility Certificate, Coach Tali regularly gives talks and seminars at our own and other CrossFit facilities. Even better, as part of the professional development of all our coaches at The CrossFit Chamber, Coach Tali routinely transfers his injury rehabilitation and mobility knowledge to his teammates. This way, all our coaches can oversee CrossFit workouts and CrossFit training program classes, which are always finely tuned to the individual wellbeing of each class participant.
Coach Tali brings incredible spirit and energy to The CrossFit Chamber and credits the incredible community of members as to what drives him to keep coming back for more. Coach Tali is always on hand to advise members on a variety of sports and mobility issues.
Qualifications: Crossfit Level 1, Crossfit Movement & mobility coach, Animal Flow level 1 coach, B.S – Physical education & health science ) B.Sc, MA of Occupational therapy M(OT )
After competing in fitness/sports model competitions and spending years training and working in a globo gym, coach jenn was bored out of her brain with the same old routine and was looking for a change.
A good friend of Jenns managed to coax her to go in for a free trial class at the chamber and from that day on (over 10 years ago) she hasn’t looked back.
Within a few months, jenn had completed her level 1 crossfit certificate and was ready to not only participate in crossfit but also to be a coach.
Coaching at the chamber hasn’t ever felt like a job to jenn, she says she coaches because she enjoys every minute of it.
Jenn quotes ‘i love working with great people who come in and bring a fun and positive vibe each and every day. I also love being able to help people reach new goals and fitness levels that they never thought possible makes what i do just that little bit more rewarding
Over the past 10 years jenns training and coaching has had some significant changes.
Notably training through 2 pregnancies one of which was with twins!
Of course jenn tapered her training to suit the needs of herself and her babies, but pregnancy wasn’t going to stop jenn from doing what she loved.
After having the twins in 2019 getting back into group fitness training proved to be a bit tricky, when it came to both her body’s ability and time management now having 3 littles ones under 3.
Luckily Coach Chad had just started his OPEX Individual design training and so coach jenn decided this could be perfect for her and became his first client.
2 years on and coach Jenn is still reaping the benefits of having Coach Chad program for her on a more specific level. Coach Jenn says she loves the flexibility with the times she can now train and also how this style of training has helped her to get her body back to its most healthy self.
Coach jenn firmly believes that the chamber is not just all about fitness it’s also about fun family and friends and that’s what sets it aside from the rest.
Qualifications :
Since being a child fitness has always been a part of my life. That flowed on throughout my adult years playing football, which is we’re I met Chad and then started training at Chamber fitness. The chamber complemented everything I did in life and felt more like a family than the gym.
Fast forward 4 years I decided to dip my feet into the world of triathlon completing a half and a full iron man. I loved the feeling of achievement and pushing myself to see what I was truly capable of, however post ironman I was left thinking what’s next?
This is when I jumped into the world of coaching and came back to the chamber family in a coaching role.
Along with coaching group classes I am an Opex CCP coach specializing in individualized training , nutrition and lifestyle programs tailored to individuals goals and needs, through the chamber or remotely. This allows the individual to really delve into their goals and how fitness can complement their life.
Fitness has allowed me to live a larger than life, life which I now want to pass on to other people to help them achieve whatever it may be they desire from doing a class, getting a muscle up, being able to play with the kids, complete a full ironman or anything else one may truly seek!
Qualifications
I have had a crack at many sports and gym programs in my life, but since walking into the Chamber in 2011 I’ve never looked back. I have been lucky enough to not only find a second home and second family in the gym, but fulfill many roles from behind the scenes, to personal training, kids coaching and now coaching adult classes. My favourite part of coaching is seeing when members get that moment where a movement or skill “clicks. Being able to help people move well, build confidence, and smash their own perceptions of what they can do each week is rewarding and humbling. The chats, banter, support, and social events round out a pretty incredible role.
Outside the gym I am currently getting into surf lifesaving after years of contact sport. I train to improve my life outside the gym, both the everyday, and the other activities/sports I get involved in. I have also just started my PhD and am a massive nerd. I look forward to the next few years having the Chamber as the ongoing constant in my life where I can get out of my head and switch tracks through both training and coaching.
Qualifications
From Glasgow, Scotland. Martin has been involved in sport and fitness since he was 4 years old. This includes playing soccer for 18 years, running track and cross country at a national level (800m and 1500m specialty), playing and coaching tennis in the USA and coaching flying trapeze in the USA for 4 summers!
Martin qualified as a Personal Trainer in 2015 after he graduated BSc University for Sport and Exercise Science and then went on to complete his Crossfit Level 1 Certification.
Martin started CrossFit in early 2017 at CrossFit Glasgow and fell in love with it immediately. He loved getting involved and helping people train more efficiently when in a CrossFit Class and surrounded by the empowerment of community. Feeling tremendous enjoyment when supporting others throughout their fitness journey, Martin knew CrossFit was the space he needed to play in.
Nearly 3 years on Martin is now with us at The CrossFit Chamber! We welcome him to the team, with his array of knowledge and expertise in functional fitness that will help compliment our community in developing their skills and kicking goals.
Gavin started his CrossFit journey in 2013 whilst looking for a new fitness challenge. With two boys aged 11 & 10, who also love their sports, Gavin became the coach and super dad supporter at their local sporting clubs after seeing the kids developing in ways normal schooling techniques don’t achieve.
A new member to our Kids Coaching team, Gavin believes CrossFit gives the kids an excellent opportunity to develop a positive relationship with physical activity, in a safe environment while most importantly having lots of fun!
‘I would love to see more kids involved in CrossFit. My goal is to help them fall in love with being fit and healthy. Which I believe is an important step to form a positive mindset and habits that will carry on into their adult life”. – Gavin
Chris, passionate about all things fitness takes a holistic approach to training, understanding that the best results are achieved by integrating different forms of fitness when possible, resting when suitable and taking a healthy approach to nutrition and mindfulness in training. Chris loves the gym atmosphere, the community CrossFit provides and of course, plenty of banter! So beware crew, Chris is set to keep us on our toes…
His biggest motivation behind becoming a CrossFit coach is seeing the achievements made and goals conquered by clients. He has an ever growing want to help athletes make a difference in themselves both mentally and physically through functional fitness and CrossFit. Because anything is possible with determination and the right support.
”My biggest motivator is to see the self-confidence grow in someone as they get fitter, strong, drop a little weight, whatever their goal is. I want to help them go past their goals and do things they never thought they could.’’
Qualified in CrossFit L2, CrossFit Weightlifting, CrossFit Gymnastics and AWF Level 1, Chris is a master of many specialisms and comes with a huge love for weightlifting! So for those of you wishing to up the weights and to achieve new personal bests, Chris is your man.
One last question …
CrossFit Chamber: How much you want chief to start oly lifting again.
Chris: The main reason I joined The Chamber was to drag the chief back into the world of weightlifting.
Qualifications.
CrossFit L2 Trainer
CrossFit Weightlifting
CrossFit Gymnastics
AWF Level 1
Definitely one of our most adventurous CrossFit coaches, Kelby Smart traveled the world before starting regular CrossFit workouts. Originally from South Africa, Kelby is a professionally qualified Royal Yachting Sailing Instructor. Added to that, Kelby also holds several qualifications in canoe, kayaking, power boating, windsurfing, and kiteboarding. These qualifications led to Kelby traveling the world prior to moving to Australia in 2009, where he has since developed just as much passion for CrossFit as he has for cycling and the open waves. Moving to Australia specifically in order to study Cert 3 and 4 in fitness and personal training, Kelby discovered the benefits of CrossFit workouts and training during his time studying for his Bachelor’s Degree in Exercise and Sports Science. Introduced to CrossFit by a manager at his work gym, Kelby quickly realized that CrossFit workouts were the No.1 way for people to get faster, stronger, and more ripped than ever.
First practicing CrossFit exercises which he found online, Coach Kelby eventually joined his first CrossFit gym and fell in love with the lifestyle and strong sense of community. In fact, Kelby started to feel so passionate about his personal CrossFit training program, that he eventually helped establish a gym from the ground up as head coach at CrossFit For Fitness.
Naturally passionate about health and fitness overall, Coach Kelby today is part of our incredible team of CrossFit coaches, each of whom strives every day to enhance the sense of passion, inclusion, and community at The CrossFit Chamber.
For Kelby in particular, every day at The CrossFit Chamber feels like catching up with friends and like-minded fitness enthusiasts rather than coming to work. Even better, Coach Kelby has been part of several gyms in the Perth and is always first to testify that The CrossFit Chamber itself is easily the most welcoming and personally rewarding place to discover CrossFit in the Perth area.
Qualifications: CrossFit Level 1 & 2, Bachelor of exercise & sports science, Precision Nutrition, Cert III & IV in Fitness, L1 Strength and Conditioning Coach.
Additionally, IKO – L2 Kiteboarding Instructor, Professional Instructor training – Sailing.
RYA Windsurfing personal ability Level 5, RYA Start Windsurfing Instructor, RYA Dinghy Instructor, RYA Seamanship Skills, BCU Kayak Trainee Level 2 Coach, BCU Kayak 3 Star, BCU Canoe Safety Test, RYA National Powerboat Certificate Level 2, RYA First Aid, RYA Short Range Radio Certificate.
When Sim first became a primary school teacher, the last thing which she expected was to eventually change the world through high energy CrossFit workouts. In fact, Sim herself is a testament to just how completely CrossFit exercises and training can change a person’s life in the long-term.First taking up a CrossFit training program in 2009, Sim still imagined then that the life which the world had mapped out for her was one centered on teaching. However, after taking up regular CrossFit classes with Jeremy “Rookie” Austin at Reebok CrossFit Gold Coast, Sim’s life quickly became all about promoting the benefits of CrossFit workouts to others as a CrossFit trainer herself.
Holding a Bachelor’s degree in Education, CF Level 1 Trainer’s Certificate, a CrossFit Level 2 Trainer’s Certificate, and various other certs such as CF Kids, Gymnastics, Judging, and Football certificates, Sim is passionate about literally everything health and fitness.
Having coached CrossFit Workouts since 2011, Sim excels at helping people of all ages rediscover their personal energy and physical vitality through CrossFit exercises. As part of her own CrossFit training program, Sim never leaves any of her class members behind. and is committed to promoting the sense of community which we strive to achieve at our CrossFit Chamber.
Just as passionate about Yoga and nutrition as she is CrossFit, Sim has recently embarked on her Vinyasa yoga teacher training journey. Even better, this is, something which Sim finds incredibly complimentary to the intensity of her daily CrossFit WOD addiction! In the meantime, Sims passions when not in the gym include great food, shoes & clothes, being with friends & family, and of course, helping others become part of Perth’s most inclusive and results driven CrossFit facility, The Crossfit Chamber.
Qualifications: CrossFit Level 2, CrossFit Kids, CrossFit gymnastics,
CrossFit football, Certificate 3 & 4 in Fitness, 200hr vinyasa teacher training, Bachelor of education (primary). Training New Mums: The Practice and Business of Training Post Pregnancy Fitness Instruction- Personal Trainer Development Centre.
Nutrition certificate – Australian Institute of Personal Trainers.
Alt btw
Gymnastics bridge & Sit ups