WELCOME TO THE
DIRTY BIRD CROSSFIT
WORKOUT OF THE DAY

Will CrossFit make me ripped? Your questions answered
Starting out as a training regime for fitness fanatics, CrossFit has grown into a way of life that is helping all kinds of people reach

How To Work Out Through An Injury
No matter if you’re new to CrossFit, a seasoned trainer or a professional, injuries can happen to anyone. After an injury, it’s important to focus

10 things to know before your first CrossFit session
You have so much about CrossFit and you’re finally ready to give it a go. That’s great! You’ll get to discover more about the workout

Your new MANTRA: 30 inspirational quotes to help you achieve more
“I think I can, I think I can…” The Little Engine That Could had it right, although perhaps he should have replaced “think” with “know”.

Health Strategies To Boost Your Overall Wellbeing: Easy Ways To Feel Better
Good health isn’t just about exercise and a balanced diet; although those are two very important components, your overall health and wellbeing includes many more

Popular diets for Crossfitters
Each Crossfitter is different and has different nutritional needs. With this being said, there are a few basics almost all Crossfitters adhere to when it

Nick Massie: Mojo Pork
Let’s take our workouts to the Caribbean! When working out, our body is using up all its energy and by the time we finish our
Five tips to avoid injury during your CrossFit training
Designed to test your mind, push your limits and challenge your body, CrossFit isn’t just exercise. As a performance-based, endurance-testing training method, it’s a way
5 Things All Seniors Should Do Regularly For Their Health
Good health is very much about good habits. This is true for everyone, but it becomes even more significant as we grow older. Changes in

How to Start Again with Your Weight Loss When You Failed in the Past
How many times has “Lose Weight” or “Go to the Gym” been on your resolution list in January? And how many times have you shrugged

How Self-Care and Fitness Can Equal Self-Healing
Fitness is a goal that we all should embrace. It improves our physical health, can add to our emotional well-being and can help us even
MOVEMENT TIP: The Burgener Warm Up
The Snatch and the Clean and Jerk are the two movements contested in the sport of weightlifting (also known as Olympic weightlifting or even Oly
MOVEMENT TIP: The Burpee
The infamous Burpee, as demonstrated here by CrossFit Seminar Staff member James Hobart, is often the movement we all love to hate the most. And
MOVEMENT TIP: The Strict Muscle-Up
The Strict Muscle-Up is an impressive skill by anyone’s standards – take a look at this video of CrossFit Seminar Staff member Julie Foucher, demonstrating
Destress Your Day – How CrossFit Improves Your Mental Health
Do you feel burned out at work or overwhelmed by family life? Are you looking for a productive way to break out of your routine?
How to Stay on Track When You Don’t Feel Like It
There goes that 5am alarm! What do you do — hit the snooze button or force yourself up to make that workout class you booked
The Best Types of Physical Fitness for Addiction Recovery
Addiction can feel all-encompassing and life-consuming, but it doesn’t have to be. In addition to getting treatment, you should stay physically active. Physical fitness facilitates better
Nick Massie’s Thai Turkey Throwdown
Let’s face it, it’s impossible to eat clean 100% of the time and still provide your body with enough calories in order to keep up
Think Crossfit Is Not for You? Think Again.
Maybe being a lean, mean fitness machine is your end goal. But You don’t have to start out that way. We get it! The world
Correct Your Posture Now With Tips From Our Trainer
Ever since you were young you’ve been told to correct your posture… and guess what? It’s not going to stop now. The reason your parents,
Weight loss tips from real CrossFit members
When people hear “CrossFit”, they tend to picture a mountain of man who is completely shredded and able to bench press a bus. But the
Breathing Tips That Will Help You Train Harder
When you breathe ‘right’, you maximise the flow of oxygen around your body. This gives you more energy and helps prevent stitches. It also helps
No Pain No Gain? How Hard Should I Be Pushing Myself?
You’re half way through an eight-round Tabata and you’ve had enough. You’re tired, your muscles ache and your trainer’s motivational words are no longer reaching
CROSSFIT FUNDAMENTALS #1: The Air Squat
The Air Squat is one of the first 9 fundamental CrossFit moves you will learn. This move acts as a foundation, setting you up to
CROSSFIT FUNDAMENTALS #2: The Front Squat
Once you have mastered the Air Squat you will be able to quickly get the hang of the Front Squat. This is basically the same
CROSSFIT FUNDAMENTALS #3: The Overhead Squat
As you have probably noticed, squats make up a big part of the CrossFit stable of moves. This is because they are an excellent way
CROSSFIT FUNDAMENTALS #4: The Shoulder Press
Build your biceps, lats and pectoral muscles with this Fundamental CrossFit move. The Shoulder Press must be mastered if you are going to make the
CROSSFIT FUNDAMENTALS #5: The Push Press
Now you are getting serious about your CrossFit training, it is time to master the Push Press. In time, you will be able to build
CROSSFIT FUNDAMENTALS #6: The Push Jerk
The Push Jerk is one of CrossFit’s most powerful moves. It may look straightforward, however you need to know the right technique to master it
CROSSFIT FUNDAMENTALS #7: The Deadlift
”Take a look at the seventh of 9 Fundamental CrossFit moves.” Once you have mastered the basic move, you can continue to challenge yourself by
CROSSFIT FUNDAMENTALS #8: The Sumo Deadlift High Pull
Build on the Deadlift move and fast-track your strength with the Sumo Deadlift High Pull. Start off light with this one then gradually add weight
CROSSFIT FUNDAMENTALS #9: The Medicine Ball Clean
When done correctly, this move works your hamstrings, glutes, thighs and core. It also helps develop your arm, shoulder and back strength. That’s a full
What Does A CrossFit Session Involve?
You’ve signed up because you love a challenge and you want to push yourself and see how far you can go. People sign up to
How to overcome muscle soreness
Feeling the burn? When you do CrossFit, muscle soreness is part of the process. Don’t be put off by those aches and pains! Instead, learn
10 CrossFit terms you need to know
CrossFit is a highly addictive workout that will take your fitness to extreme levels. Developed in 2001, the technique combines a series of high-intensity exercises
How CrossFit can change your life
Weighing more than 200 pounds, she was miserable and “everything was impossible”. She felt helpless believed she was going to be stuck in a body
Think CrossFit is not for you? Think again
The world of CrossFit can seem intimidating. It can be easy to think you’re not going to fit in unless you have rock-solid abs and
MOVEMENT TIP: The Back Squat
Last week we looked at the Front Squat, this week CrossFit Seminar Staff member James Hobart shows us the Back Squat. This differs from the
MOVEMENT TIP: The Front Squat
Once we’ve nailed the perfect Air Squat, we can start to add some weight. This can be done with a kettlebell in the form of
MOVEMENT TIP: The Air Squat
We start our movement series with that most fundamental and ubiquitous of CrossFit movements, the humble air squat, demonstrated here by CrossFit HQ seminar staff
MOVEMENT TIP: The Good Morning
CrossFit Seminar Staff member Julie Foucher demonstrates another hinge movement, the Good Morning. The Good Morning is an excellent exercise to strengthen the back, the
MOVEMENT TIP: The Sumo Deadlift
The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving
MOVEMENT TIP: The Deadlift
The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving
MOVEMENT TIP: The Thruster
The Thruster is sort of a barbell version of the Wall Ball that we looked at last week (but please don’t let go of your
MOVEMENT TIP: The Wall Ball
The Wall Ball is a great little movement that you will encounter fairly early in your Crossit journey. It looks simple enough, a bit of
MOVEMENT TIP: The Push Press
The Push Press, which CrossFit Seminar Staff member Julie Foucher demonstrates for us in this video, is very similar to the Shoulder Press, except now
MOVEMENT TIP: The Shoulder Press
Also known as the Strict Press or Overhead Press, and demonstrated here by CrossFit Seminar Staff member Julie Foucher, the Shoulder Press is the starting
MOVEMENT TIP: The Double-Under
Once you’ve perfected all the performance points of the single under, you’re ready to try your hand at the infamous Double-Under, demonstrated here by CrossFit
MOVEMENT TIP: The Single-Under
The Single-Under is really just a single skip. If it has been some time since you picked up a skipping rope, then working on getting
MOVEMENT TIP: The Overhead Squat
The Overhead Squat, demonstrated here by CrossFit Seminar Staff member James Hobart, is the most unforgiving of all the squat movements, so it not for
MOVEMENT TIP: The Abmat Situp
The ABMAT situp, demonstrated here by CrossFit Seminar Staff member Julie Foucher is a great little core exercise. As with most core exercises, where the
MOVEMENT TIP: The Bench Press
A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at developing chest strength. However CrossFit
MOVEMENT TIP: The Ring Dip
Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here by CrossFit Seminar Staff member James
MOVEMENT TIP: The Bar Dip
Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way
MOVEMENT TIP: The Ring Push-Up
CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to strengthen the chest, shoulder and
MOVEMENT TIP: The Pushup
You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have done the full range of
MOVEMENT TIP: The Box Jump
The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says on the.. well… box. From
MOVEMENT TIP: Rowing
As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the leg drive. It is also
MOVEMENT TIP: The Sumo Deadlift High Pull
Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the barbell and making it easier
MOVEMENT TIP: The Kettlebell Swing
The Kettlebell Swing is a firm favourite with many people, not just because it’s fun and it feels good, but because of it’s all over
MOVEMENT TIP: The Overhead Lunge
CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back and front rack lunges we
MOVEMENT TIP: The Back Rack Lunge
CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another
MOVEMENT TIP: The Front Rack Lunge
Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a barbell in the Front Rack
MOVEMENT TIP: The Walking Lunge
Over the next four weeks we are going to look at different variations on single leg movements starting with variations on the lunge. Single leg
MOVEMENT TIP: The Rope Climb (Legless)
This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper body strength than the leg
MOVEMENT TIP: Rope Climbing (Wrapping)
Anybody can climb a rope, even if you don’t have a lot of upper body strength! Over the next couple of weeks, we look at
MOVEMENT TIP: The Rope Climb (Basket)
In today’s video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping technique we looked at last
MOVEMENT TIP: The L-Sit
CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor exercise. It can be performed
MOVEMENT TIP: The V Up
CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the ‘six pack’ muscle. It’s not
MOVEMENT TIP: The Hollow Rock
The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the
MOVEMENT TIP: The Butterfly Pull-Up
Like the kipping pull-up, the Butterfly Pull-Up, demonstrated here by CrossFit Seminar Staff member James Hobart, uses momentum to lift yourself over the bar. The
MOVEMENT TIP: The Kipping Chest-To-Bar Pull Up
Following on from last week’s kipping pull-up, CrossFit Seminar Staff member James Hobart demonstrates the kipping chest-to-bar pull-up for us this week. This is pretty
MOVEMENT TIP: The Kipping Pull-Up
CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. The kipping pull-up differs from the strict Pull-up in that it uses momentum to propel
MOVEMENT TIP: The Kipping Toes to Bar
The Toes to Bar, demonstrated here by CrossFit Seminar Staff member James Hobart is very often the first kipping movement you come across in CrossFit.
MOVEMENT TIP: The Strict Chest-to-Bar Pull-up
CrossFit Seminar Staff member James Hobart demonstrates the strict chest-to-bar pull-up, which is exactly like the strict pull-up, but you need to pullyourself higher, so
MOVEMENT TIP: The Pull-up
A fundamental movement and one on the wish list of many, the pull-up, often known in CrossFit as the ‘strict’ pullup to distinguish it from
MOVEMENT TIP: The Ring Row
We are back to gymnastics for our next series of Movement Tips and over the next few weeks we will be looking at pull-ups and
MOVEMENT TIP: The Pistol
The Pistol Squat, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a one legged squat that, like the Overhead Squat, requires a
MOVEMENT TIP: The Turkish Get-Up
CrossFit Seminar Staff member James Hobart demonstrates the Turkish get-up. The Turkish Get-up is a fantastic exercise, that you could do with practically any heavy
MOVEMENT TIP: The Split Jerk
As the two Olympic Lifts require the barbell to move from the floor to an overhead position, we will need to add something to the
MOVEMENT TIP: The Push Jerk
The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the
MOVEMENT TIP: The Muscle Clean
CrossFit Seminar Staff member Julie Foucher demonstrates the Muscle Clean for us this week. With the Muscle Clean, the legs do not bend after the
MOVEMENT TIP: The Hang Power Clean
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may be getting a little confused
MOVEMENT TIP: The Power Clean
The Power Clean, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Clean where you don’t have to hit full depth
MOVEMENT TIP: The Hang Clean
While the Clean is executed from the ground, the Hang Clean, demonstrated here by CrossFit Seminar Staff member James Hobart, is a variation of the
MOVEMENT TIP: The Clean
CrossFit Seminar Staff member James Hobart demonstrates the clean, which is the first of a two part Olympic Lift, the Clean and Jerk. When done
MOVEMENT TIP: Medicine Ball Clean
CrossFit Seminar Staff member Julie Foucher demonstrates the medicine-ball clean, which is one of CrossFit’s 9 Foundational Movements. This is a great little exercise, along
MOVEMENT TIP: The Skin the Cat
This week, CrossFit Seminar Staff member James Hobart demonstrates the skin the cat for us. Skin the Cat is typically a more advanced gymnastics movement.
MOVEMENT TIP: The Kipping Bar Muscle-up
Like the kipping Pull-Up, the Kipping Bar Muscle-Up is easier to achieve than the Strict Muscle-Up as it uses momentum to help throw your bodyweight
MOVEMENT TIP: The Muscle Snatch
CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and precision dropping under the bar
MOVEMENT TIP: The Snatch Balance
CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and precision dropping under the bar
MOVEMENT TIP: The Hang Power Snatch
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Snatch for us. By this stage you may be getting a little confused
MOVEMENT TIP: The Power Snatch
The Power Snatch, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Snatch where you don’t have to hit full depth
MOVEMENT TIP: The Hang Snatch
While the Snatch is executed from the ground, the Hang Snatch, demonstrated here by CrossFit Seminar Staff member James Hobart, is a variation of the
MOVEMENT TIP: The Snatch
The Snatch, demonstrated here by CrossFit Seminar Staff member Julie Foucher, is the first of the two lifts contested in the sport of weightlifting. The
MOVEMENT TIP: The Handstand Walk
Everybody wants to handstand walk! CrossFit Seminar Staff member Julie Foucher does a great and balanced demonstration for us here. Like most gymnastics movement, the
MOVEMENT TIP: The Kipping Handstand Push-Up
The Kipping Handstand Push-Up, demonstrated here by CrossFit Seminar Staff member James Hobart is a movement best left to the competitive CrossFit athletes. While it
MOVEMENT TIP: The Strict Handstand Pushup
CrossFit Seminar Staff member James Hobart demonstrates the handstand push-up. For some of us, getting upside down is something we haven’t done since we were
MOVEMENT TIP: The Wall Walk
We take a break from Olympic Weightlifting for a few weeks as we look again at some Gymnastics or Bodyweight skills. The Wall Walk is