top of page

"Do Your Homework" A Blog from Coach Andy

"Do Your Homework"

How many times have you thought to yourself "I need to work on that"?

Everyone has "goats", Crossfit slang for a movement that challenges us! It could be Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups or the like.

No matter who you are, everyone has some weakness! The good news is that with some diligent and focused effort, you can turn these weaknesses into a strength - all that is needed is a little "Homework".

Covid-19 and the pandemic has affected a lot of the way we have done things in the past. You used to be able to come to the Gym or Box early, before a workout or stay after to put in some extra work. There used to be "Open Gym" scheduled where you could pop in and similarly work on your weaknesses. While these opportunities may have evaporated for the time being - there are still a ton of things you can work on at home to become a better athlete.

In the short time I have been at CrossFit Vic City, it has become apparent that there are a lot of very experienced and talented Coaches or Trainers who work here. We love to help people improve and to move better - that is why we coach, that is what makes us happy! Crossfit can seem overwhelming at times, particularly to newcomers or people just starting out - there are so many balls to juggle and keep in the air. One strategy that can help with this is to pick ONE deficit or weakness and to work on it in a dedicated and intelligent fashion for a month. Do this at home, away from the gym, on your down days - use it as a form of active recovery, remove the intensity and focus on the mechanics. With consistent effort, this "Homework" will be rewarded - there is nothing more satisfying than improving and mastering something that you once considered a "weakness"!

As Coaches and Trainers we have all sorts of progressions, programs and strategies to help you improve. Many of these require little to no equipment and can be performed easily at home, in a park, on your driveway, in a garage. The key is to pick one movement, exercise, skill or activity - and to focus on that for a month. If you need input or direction - do not hesitate to ask a Coach or Trainer - we are here to help you.

Coach Andy




3 rounds

24 jumping jacks

12 glute bridge marches

8 Hanging knee raise or Beat swing


Every 3mins for 18mins (6 rounds)


4 deadlifts (245/175)

5/3 strict pullups

6R/6L Single Arm Shoulder to Overhead (50/35)

*Choose deadlift weight that is around 60-70% of 1 Rep Max. Heavy but Smooth



4 Rounds For Time

300m Row

50 Double Unders

FG3: 25 Double Unders

FG2: 100 Singles

FG1: 50 Singles


bottom of page