movestrong newsletter - january 2016



movestrong training

New year, let’s get focussed!

Are you looking to make 2017 your best year yet in the gym?

Are you trying to take your training to next level?

Do you need to get re-motivated?

Are you questioning is it all really worth your time and money?

Before you quit, have a long hard look at yourself and consider these things.
If you aren't assessing, you're just guessing

I remember a particular client came  to me once, dismayed and upset, feeling like they aren't getting anywhere. We had a goal to lose a few kilos and reduce body fat so our training and nutrition programming was based around that goal. When she came to me I pulled out her data that we had collected prior to starting training and compared her starting and current data. By using actual data, I showed her that she had in fact lost several centimetres of girth in ALL areas of her body and that her "before" photo clearly showed a difference to where she was at now. The client had lost a net amount of weight that equated to a mere 1kilo. She was alarmed at first, but after our meeting together she found a newfound source of motivation and a renewed sense of purpose in the gym. She went on to lose an additional several centimetres of girth and her body shape and size continued to change dramatically!

Moral of the story? Assess, track, record. 

How to keep track of your training

You’ve really got a fair few options up your sleeve in terms of actually keeping track of what you do, but most people don’t really know what to do with the boat loads of workout data that they accumulate. I’ll show you what to do here.

  1. Buy a training diary
    You can get a fancy-pants one like this from the WOD Life, or a simple 2017 diary from the newsagent. I have training diaries for 2014 all the way to 2016. I can tell you what I did in EVERY SINGLE TRAINING SESSION since 2014!!! I got serious in my training around March that year, so the entries start about then. Can you do that? 

    Look, I think that there is motivation and power in KNOWING that I am improving. I can take the bad days, weeks and months on the chin because I understand and can prove to anyone that there are ups and downs associated with my training. If I get injured or I sleep poorly or eat less than I should, I notice the difference in my training. How do I know? Because I track those things. Do you?
  2. Buy an app
    Get yourself an app to use on your smartphone. There’s a plethora of good ones out there and even more dodgy ones, but hell, even they’ll do a better job than nothing! I like MyWOD. Sure it costs a few bucks, but it’s my long term favourite for keeping track of benchmark WOD’s, strength lifts and it even has built in timers and a few other doo-dads that are really cool and very nifty. 
  3. Use your note taking software
    I like to use NOTES on my iPhone because I can sync it up with my other devices over iCloud, but I really love using it for my personal training clients as I can also sync it up with THEIR PHONES! Pretty cool :)

    Another option is Evernote. It’s basically a beefed up version of Notes. It’s pretty cool and you can do heaps with it.
Set some goals

Look, if you’re struggling with focus and motivation, I honestly don’t think you really know why you’re training in the first place........Go here to continue reading Coach BigDog's advice on getting focused in 2017. You will be inspired to track your training, set goals, and to get help from a coach to improve your technique and eliminating pain!

We'd also like to make special mention here of our strong movers who have been with us for two years - Brenton R - and one year - Lindy D, Lucas K and Bentley CThanks guys for trusting us and for helping make Move Strong what it is today! To show our gratitude,  we'd love to give you you $20 credit to spend on our Move Strong apparel :)

If you'd like to learn more about our CrossFit Group Training, our CrossFit Competition Programming, our FAT-LOSS Private Coaching Program or our Individualised Programming, feel free to contact us

Our CrossFit training program is also uploaded daily on our blog. Feel free to play along at home. We also upload CrossFit members' results daily on our blog under the corresponding daily WOD. Check them out!

movestrong nutrition

Did you know that colour can heal? All fruits and vegetables contain unique phytochemicals specific to their colour. Phytochemicals are disease fighting chemicals which can help to prevent and heal acute and chronic illnesses and conditions. Have a look at blue/purple foods, for instance, like purple wild rice, purple cabbage, purple kale, blueberries and blackberries. Blue/purple foods contain the plant pigment anthocyanin which gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease. Research also shows that the colour purple is associated with creativity, insight, alertness, improved cognition and better sleep. It is interesting, then, that anthocyanin have clinically been shown to support the brain's plasticity by reducing inflammation, and thus can have a remarkable ability to restore brain health. By loading up on purple foods you could have significant improvements in memory and focus, better sleep, a clearer mind, a calm and optimistic mood, and an improved creative and productive flow. Yep, feeling better in your brain really could be as simple as eating more purple foods! We all know that training is as much mental as it is physical, so why not increase your consumption of purple foods throughout the day - it might just help increase your athletic performance as well!

For some inspiration, here's a recipe that is loaded with blue/purple foods.

Wild Rice Veg Salad w/ Blackberry & Cashew Cream

Serves 2


For the Salad

  • ¼ cup uncooked purple/black rice
  • 2 cups stemmed, chopped purple kale
  • 2 cups shredded red cabbage
  • 2 cups chopped cauliflower

For the Cream

  • ¾ cup raw cashews
  • ¾ cup fresh blackberries
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • ¼ cup water, or as needed for blending
  • Pink himalayan crystal salt, to taste


  • Cook the rice over the stove or in rice cooker.
  • Steam kale, cabbage and cauliflower over boiling water, allowing the vegetables to cook lightly, yet not lose colour.
  • Blend all ingredients for cream together in a food processor.
  • On a serving plate, arrange rice, topped with vegetables, then drizzle cashew cream over the salad.

movestrong message

Move Strong's Head Coach BigDog has been busy organising Tasmania's first Arnold Strongman qualifier competition, in collaboration with Greg Young. Greg and BigDog are the brains and brawn behind Strongman Tasmania, an organisation which promotes competitions and supports the growth of strongman in Tasmania, from grassroots to elite. We're excited to be part of this history-making Arnold Strongman Qualifier, which is to be held at Bells Parade, Latrobe in conjunction with Henley on the Mersey, 26th January 2017 on Australia Day. If you've been contemplating competing in a Strongman event, this is one not to be missed! Spectators are more than welcome. The only fee is entry into Henley on the Mersey, which is a fun family activity in itself. 


Strongman Tasmania would like to thank our sponsors:

- Stand or Submit -
- Bulk Nutrients -


1 - Download this form 
2 - Jump online and pay for your entry here 
3 - Send in a scan/photo of your form to
4 - Receive detailed instructions on the competition via an email from us


Five gruelling events set to test the strength, power and stamina of competitors. 

- Yoke carry
- Tyre + farmers carry medley
- Monster DB 
- Car deadlift
- Hand-over-hand pull

Events information below. 

Yoke carry
Carry the yoke 20m up and 20m back over a grassy course as fast as possible. Belt, wraps, sleeves, ok.

U65kg 175kg
U82.5kg 200kg
Open Women 225kg
U80kg 275kg
U90kg 295kg
U105kg 325kg
Open Men 375kg

Tyre flip + farmers carry medley
Flip a heavy tyre 20m as fast as possible, upon the tyre being flipped over the end line, carry the farmers handles back to the start. No straps. Chalk, belt, wraps, sleeves ok.

Below are farmers weights (per handle), tyres will be heavy and hard, you will meet them on the day. 

U65kg 60kg
U82.5kg 75kg
Open Women 90kg
U80kg 100kg
U90kg 110kg
U105kg 120kg
Open Men 130kg

Monster DB
Lift and press the monster dumbbell from the ground to overhead as many times in 75sec as possible. You may clean with 2 hands, however you must only have 1 hand on the handle prior to the dipping motion of the press. Belt, wraps, chalk allowed.

U65kg 25kg
U82.5kg 32.5kg
Open Women 40kg
U80kg 45kg
U90kg 55kg
U105kg 65kg
Open 75kg

Car deadlift
A car or a heavy tyre will be placed on a frame with neutral grip handles. Lift the frame for as many reps as possible in 75sec. Straps allowed. 

Hand over hand pull
While seated, hold a rope and pull a car or truck hand over hand past a certain point. Chalk ok.


The top 20% from each weight class will automatically qualify for the Arnolds on the proviso they successfully complete at least 50% of the events. 

connect with us

Move Strong Promotion

Get about your new years resolution today by signing up to our FREE 2-Week CrossFit Trial! You'll receive up to $400 worth of FREE training and nutrition services  - no-strings attached!

This special New Years promo will end 31 Jan – so don’t delay or you will miss out! When you sign up for the trial, you’ll receive a FREE Personal Training Functional Movement Screen (valued at $40) to assess your movement patterns, and detect any pain or dysfunction. This is paramount for our coaches to know so that we can individualise our CrossFit programme to your ability level. You'll also receive FREE 4 x 30min Initiation Workshops (valued at $160) which will involve teaching you movements and techniques commonly used in our CrossFit classes, to make your transition into the classes seamless. And after your've completed your screen and workshops, you'll receive a FREE week or so to experience our CrossFit classes (RRP$36.25). That's $236.25 worth of training services that you will receive for FREE when you sign up to your 2-week trial! And if you don't think CrossFit is for you after the 2-weeks, you're free to walk away.


If you do fall in love with our CrossFit classes (and it's a fact that most people do fall in love and continue with their CrossFit journey!), we’ll throw in our 12-Week Wellness Nutrition & Lifestyle Program (RRP$165) for FREE if you sign up as a CrossFit member after your 2-week Trial. With our carefully designed training program, alongside our closely monitored nutrition program, you will be unstoppable in achieving your goals!

Contact us today to get started!

movestrong updates

- Move Strong Youth: We're taking a break with our Youth Classes during the school holidays. But never fear, Youth Classes will be back in action first week back at school for Term 1! Our Youth Classes (for ages 10-15yo) will begin back on Tue 7 Feb, and are held every week on Tuesdays and Thursdays @ 1545. All sessions are 45min. For one class per week cost is $100, for two classes per week $180. You must nominate the day/s your child will attend. Bookings are essential.

- Iron Trial - Arnold Strongman Qualifier: Thur 26 Jan, 9am at Henley on the Mersey, Latrobe. Tasmania's first Arnold Strongman qualifier competition. Held at Bells Parade, Latrobe in conjunction with Henley on the Mersey on Australia Day. Five gruelling events set to test the strength, power and stamina of competitors: Yoke carry, Tyre + farmers carry medley, Monster DB, Car deadlift and Hand-over-hand pull. $60 entry fee - you can register here.

- CrossFit Open 2017: 23 Feb - 27 March at Move Strong Gym. The Open is the first stage of the CrossFit Games season and the largest world-wide community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week.There are 5 workouts in total. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. The Open is a fun and challenging comp, and we encourage all of our CrossFit Devonport members to join us in this event. We'll be completing each workout at Move Strong Gym (probably on a Friday night or Saturday morning - feel free to put your vote in!).

- Athlete Squad Training: Are you an aspiring athlete, looking to excel in your sport? How would you like to gain the competitive edge over your opposition by being stronger, fitter and faster than them? If you answered YES, our Athlete Squad Training Program is for you! This program includes  a Functional Movement Screen, Individualised Programming and 2 x 1.25 hours Semi-Private Coaching sessions per week for only $50 per week! Contact us today to find out if you're eligible to join the program.

- FAT-LOSS Private Coaching: Are you finding it hard to get rid of unwanted bulge? Forget about fad-diets and pointless cardio workouts! Our expert coaches will TRAIN you to lose fat and build muscle with 3 x strength-based personal training sessions a week, and a closely monitored Nutrition program. For more details, go hereFollow our program and we guarantee that you will see excellent and long-lasting fat-loss results! in just four months, strong mover, Nicole, went from 23.5% to 16.1% body fat while doing our Fat-Loss Private Coaching Program. She also went from being in the 'obese' category, to the lower end of the overweight/muscular range (almost into the athletic range), and shredded her abdominal fat from 83.5cm to 74.8cm! Have a read of Nicole's testimonial here

- CrossFit Devonport & Move Strong Apparel. Show your pride in the Move Strong tribe and stock up on our apparel! We have a range of funky apparel, including tees, tanks, hoodies, sweaters and caps. Products are for sale NOW at the gym. There are limited sizes and colours, so be sure to get in quick to score your favourite designs and styles! To check out pics and details of our stock, go here

- Skipping Ropes: We also have a new batch of skipping ropes in a range of colours (green, red, purple and yellow) available for purchase for $15. 

movestrong members

Sending some MSG BIRTHDAY love to
Lachlan M - 1 Jan
Ali S - 2 Jan
Scott W - 8 Jan
Tammy S - 17 Jan
Ethan W - 18 Jan
Sharna J - 28 Jan
Jamie B - 30 Jan
Mitchell R - 30 Jan
We've got a little bday pressie for you all. Come get it from our office!

We've had some new (and old!) peeps join our Move Strong tribe these past few weeks. Welcome to Thomas H, Eric M, James S, Lana E, Ethan W, Murray C, Narayan H and Chris M. 
Rad to have you guys! Make sure you say hello to our newbies and make them feel at home. Get your comrade cheer on!

Member testimonials...
"I would like to say a MASSIVE thank you to Chris for the fantastic coaching and for creating an environment in which you want to constantly do better. Even if it means having a constant stream of: "Watch your feet. Don't drop your chest. Keep your knees out. Heels on the ground!" while you try and focus :) I have learnt more, technique wise, in 3 months that I did in 3 years at my previous box. I so appreciate the attention to my physical limitations and being shown how to do scaled versions or alternatives. My Achilles tendons thank you! Then, I would like to send a shout out to my 9h30 class: I found a little family in that class! I was instantly made to feel at home and like I was part of the team. Words cannot express the gratitude I have toward everyone I have come across at Move Strong, but particularly my 9h30 WOD buddies. Move Strong is a fantastic gym with world class coaching, constant comic entertainment and a support system that stretches beyond the walls of the gym" - Helynn M (CrossFit member)

- "Move strong is an awesome gym!! Chris "big dog" is a legend and the nicest guy you'd meet. Always happy to help and definitely knows his stuff. If you're looking for a gym in Devonport I couldn't recommend them highly enough!!"- Michael V (Visiting CrossFitter)

We'd love to hear what YOU think about Move Strong! Feel free to leave a review on our FaceBook Page :)

contact us

32 Don Road, Devonport Tasmania 7310
p.(03) 64242720, m.0402 733 944


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