Fibrebuzz Jan16 - CrossFit Fibre


Welcome to Fibrebuzz Jan’16!  It was great to see you all back to the box as well as the new faces who joined us, all motivated and psyched up about training with added inspiration to kick some new goals.  Speaking of goals, thanks to all those who have submitted theirs so far – they are currently being reviewed and we will be booking a session with you very soon. If you have yet to submit yours, do this asap:


January saw us hold some key events like a fundraising WOD for the Yarloop Bush Fire Appeal. Thank you all, we raised $750 on the night.

CrossFit Fibre Yarloop Bush Fire Appeal

Our traditional Australia Day WOD was also popular with many of you coming down to get a sweat session in before enjoying the beautiful day off that it was.

Crossfit Fibre Australia Day WOD

Our new box additions, the SMAI bikes are receiving lots of attention with everyone taking them for a ride almost daily.

Ronnie on the assault bike

Ronnie on the assault bike

… And some goals you kicked with those PBs below! Congrats all – really good to see the progress and a good reminder of where we first started and to appreciate the journey to a stronger and fitter you.

JAN’16 PBs
Adele – Kipping HSPU
Taryn – Kipping HSPU
Simon – Handstand
Danielle – Kipping HSPU, 47.5kg Thruster, 117.5kg Deadlift, 30 unbroken DU
Charlie – 5 unbroken DU
Tina – DU, 45kg 5RM Romanian deadlift
Marina – DU
Janine – DU
Matt S – Fran RX 9.29, 185kg deadlift
Claire – 3 unbroken kipping HSPU, 10 kipping PU, 50 unbroken DU
Pete – 184 unbroken DU
Luuwi – 10okg Snatch drop
Tash – 40kg thruster
Ana – 47.5kg thruster
Laura – 82.5kg backsquat, 107.5kg deadlift
Jess – 80kg backsquat, 40kg 3RM Hang power snatch
Kayleene – 40kg Hang power snatch
Kattie -11 unbroken DU



Marco Romeo

Marco Romeo

Congratulations Marco on being on member of the month. It has been awesome having you back at training on a more regular basis and watch you grow in strength and confidence, steadily but surely, smashing all your personal bests – and wait, it is only the start! We are excited to see your progress. You also are true reflection of what ‘FIBREFAM’ stands for.; generous in your advice and time in helping other members. Your help does not go unnoticed, in fact, few members have come forward to say how they have had a great class and how working with you have helped them greatly in their movements.

Mr Romeo, we appreciate your support and we love having you at Fibre.

  • Can you tell us a bit more about yourself

I have always trained, and have enjoyed a variety of sports from dancing to rock climbing and plenty in-between. I came to Fibre looking for something new and a chance to train and spend more time with Karolina. That was 2 years ago.

I work with my family making nougat and love being a barista. I have a huge passion and interest in food and coffee and am a car fanatic. I have a keen interest in real estate and love learning how to renovate and remodel things. I also talk a lot with my voice and my hands.

  • Who and what inspires you?

In regards to training I am inspired by those who try. Not the weight they push or the speed at which they do it, just the commitment people make to better themselves. I hugely respect the humble. Our box has several examples namely Keith and Matt Stafford, Mark Abbott and who can go past my Mum, motivated to the max. This may sound soft, but also Karolina. She trains through just about everything, torn hands, sore muscles and never complains. I also have a massive respect for the members of our Box who made very tough lifestyle choices, to join a sport in the worst shape of their life.

In regards to general life, I’m inspired by the self-made. Not necessarily financially but those who have worked long and hard for their own success, whether it be emotionally, spiritually or financially.

  • Can you cook and what are your favourite dishes?

I love to cook. I fancy myself with a Webber to roast anything. Certain members of our gym laugh at my unrivalled love of pasta. Pasta is special in my eyes. I also love going out for Japanese as I have no idea how to prepare and cook it and I love its discipline.

  • How would you describe your ideal day?

A perfect day would have to involve some exercise, lots of brilliant coffee and food. I would have to have the company of Karolina and would require sunshine. I hate winter and the cold. If all the above occurred whilst travelling that would make it perfect.

  • What are your greatest achievements so far?

In regards to training it would be coming back from a pretty nasty injury. I considered walking away from the sport, but had great support during a tough time and stuck it out. The members of the box were awesome. Within 12 months I had smashed all my PB. Emotionally it was a huge achievement. I can also squat on a fit ball which I think is cool, Pilates did that. Trust Bjorn when he says Pilates fits well into the CrossFit.

  • What has CrossFit done for you?

Absolutely love the team and social side of our training. I have made a lot of friends.
It has given me more time with Karolina. I’m now a fitter stronger and more confident version of me. I’m in better shape at 30 than I was at 20. Constant training and stretching has improved my flexibly aswell. Crossfit has also educated me a lot on the human body aswell as nutrition.

Finally crossfit gives me an avenue to clear my mind. I have a huge belief in the ability for exercise to play a huge role in anyone’s mental health. For me personally training at the box is my time to clear my mind and let the stress of life end up on the chin up bar.

  • What is your favourite WOD?

I love to be pushed. Ill do any WOD. I nearly blacked out after FRAN once. HAHA. Something about FRAN that puts your mind in a dark place. I also enjoy really long team WODS. It makes training feel like a social outing and they tend to be really varied.

  • Burpees or Chin Ups?

I hate burpees which is why I keep doing them. You can’t get worse if you keep doing them. I find chin ups easier.

  • What do you like most about CrossFit Fibre?

The people. Training can be a very personal thing especially when trying to hit 1RM or beat the clock. Ultimately everyone has good days and bad in regards to training, but I always leave with a smile because of the people. There is always someone to make you laugh, give you a hug or push you harder, and to me that’s more important than any 1RM.

  • Any final thoughts?

Training at this box has slowly taught me you get more out of training when you encourage and share your experience with others. When I started I was hugely encouraged by the first gentle giant that said hello to me at the box. Franco. Although he has moved on he inspired me and many others to train until the whole class is done. I try where I can to stay on the floor and work with the athletes who are still running the clock, because I believe that when you are alone training isn’t as fun.

CrossFit Fibre Marco Romeo




CrossFit Open registration & Judges course

You all know by now that the world wide CrossFit Games Open will begin on February 25th. Registration are open so register now!

16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

We will need volunteer judges also who are certified. If you are interested in being a Judge, feel free to get in on the Judges course and learn the standards to no rep:


Chinese New Year WOD – 8 Feb

CrossFit Fibre CNY

2016 is the year of the Monkey and the new year starts on Monday 8 Feb. People born in the Year of the Monkey are characterised as quick-witted, curious, innovative and mischievous, but it is also believed to be one of the most unlucky years in the Chinese calendar. The general image of people in this zodiac sign is of always being smart, clever and intelligent, especially in their career and wealth. They are lively, flexible, quick-witted and versatile. In addition, their gentleness and honesty bring them an everlasting love life. Although they were born with enviable skills, they still have several shortcomings, such as an impetuous temper and a tendency to look down upon others.

Monkey: 2016, 2004, 1992, 1980, 1968

To celebrate, we will be holding our traditional CNY WOD:

8 Rounds:
8 Thrusters 45/30
8 Burpee Box Jumps
8 Toe to Bar



Happy birthday February babies: Matt Crollick, Keith McKinney, Mark Tutton, Kimberley Byfield and Dave Kelly!



CrossFit Fibre Pilates

Launch of our Pilates classes with Bjorn kicks off on Sunday 28 Feb.

Bjorn is a certified Contemporary Pilates instructor and had previously worked as an instructor for Sense of Space in Subiaco. Pilates had taken the back burner with CrossFit but we would like to introduce a class to help with mobility, flexibility, core and self-postural realignment.

This class will be at an additional cost of $20 for members and $25 for non-members. Bring a friend and you only pay $15.

You also have the option of getting a one-day juice cleanse package consisting of 6 juices from the Little Shop of Plenty for $58. Pre-order is necessary.

Places are limited so please reserve your spot (and friends) on Facebook via our events page that has been set up.



First Inhouse Comp – 2 April

Fast forward 2 months… Mark in your calendar – our first in-house comp on Saturday 2 April! We cannot wait to get everybody on-board for a day filled with adrenaline and (friendly) competition.