CrossFit Ignite Sydney

CrossFit Ignite Sydney, Waterloo – one of the best CrossFit gyms in Sydney:

Excellent trainers, supportive culture, energetic atmosphere. You can almost feel the sense of hustle and vitality in the air.

We are sad to report that CrossFit Ignite Sydney in Waterloo has shut its doors for the last time.

CrossFit Ignite Sydney was a great gym, with a cool vibe and many friends and associates of SmartPlay have trained there over the years. The studio was one of our favourites in NSW.

We intend to keep in touch with the fitness coaches and personal trainers of Cross Fit Ignite Sydney and we continue to share the same ethos:

“We don’t do generic classes. We do individual programs and shared coaching for everyone. We are eager to show the most effective ways to exercise and eat to get you fit, toned and ultimately happier and healthier“

Ignite had a very friendly team with a true focus on personalisation and service. They were not salespeople, only trainers, and so there was never any hard sell at Ignite. The team practiced what they taught and loved what they did.

And the coaches were true to their mission:

“We’re not super-human, but we know that to look, feel and perform at our best we need to eat well most of the time and practice CrossFit regularly.”

Hallelujah to this sentiment!

As with all strenuous exercise, ensure that you undertake proper rest and recovery protocols after your CrossFit session.

Watch your dietary intake and nutritional requirements; ensure that you warm down, stretch, massage and loosen your muscles; and consider sports supplements if you feel a need for additional vitality or help in muscle development.

Related articles: What is Crossfit?, Crossfit Commandments & Intensity vs Volume in CrossFit

Best CrossFit Gyms in Sydney

If you are looking for alternative gyms to get your CrossFit sessions in, find below our recommendations for other CrossFit studios to consider in Sydney:

Sydney Suburbs

Sydney CBD and Inner City

Looking for a new CrossFit Studio?

We have provided below an illustration of the quality of good CrossFit development program.

We always recommend checking out the documented programs of all prospective CrossFit gyms before narrowing down your choices to the one or two you will visit in person.

Remember the relationship that you have with your fitness coach will determine how much you get out of your training schedule and so always meet them in person before signing up.

The program example below is (one of four) for Aerobic Base Development:

CrossFit Aerobic Base Development program

Monday
Warm up:
3 rounds with increasing weight:
  • 5 snatch grip rows + 5 snatch deadlifts + 5 hang snatch high pulls + 5 power snatches + 5 OHS

Power (EMOM x 15min):
  • Min 1-5: 3 power snatches @60%
  • Min 6-10: 2 power snatches @70%
  • Min 11-15: 1 power snatch @80%

Strength (EMOM, alternating sides):
  • 12, 10, 8 DB single arm press (neutral grip)

Density work:
AMRAP 12min:
  • 5 unbroken chin ups (strict form – band as needed)
  • 10 unbroken push ups (strict form – incline as needed)

Tuesday
Warm up:
3 rounds:
  • 5 Cook squats + 5 Cossack squats e/s + 1x30s negative pistol e/s (focus on ABSOLUTE control)
  • 30 lateral hops over a line as fast as possible into 5m sprint

Strength (E3MOM):
  • 12, 10, 8 Back squats (increase weight 8-10% per round)

AER metabolic (80% move and breathe):
AMRAP 15min:
  • Run 200m
  • 10 squat cleans (40/30kg)
  • 10 push press

Wednesday
Warm up:
3 rounds for maximal CONTROL:
  • 10m straight leg bear crawl (super slow, continuous movement)
  • 15-30s negative chin up or muscle up
  • 15-30s negative HSPU (scale height as needed)
AER metabolic (80-85% move and breathe):
Min 0-15 – 3 rounds for time:

Min 15-30 – 3 rounds for time:
  • 21 wallball
  • 15 KB swings
  • 9 box jumps

Min 30-45 – 10 rounds for time:
  • 5 deadlifts (80/55kg)
  • 15 double unders

Thursday
Warm up:
3 rounds w/increasing weight:
  • 5 clean grip rows + 5 upright rows + 5 hip cleans + 5 front squats
  • 5 box jumps from seated position

Power (EMOM x 15):
  • Min 1-5: 3 hip cleans @50%
  • Min 6-10: 3 hang cleans @60%
  • Min 11-15: 3 cleans @70%

Strength (E3MOM):
  • 12, 10, 8 Front squats (@80-85% of Tuesday’s weights)

Recovery metabolic (50-60% effort):
EMOM x 20 (alternating):
  • 30s easy AD
  • 30s tuck sit ups
  • 30s easy row
  • 30s sled push (slow and consistent)

Friday
Warm up:
3 rounds:
  • 10m nose to knee walk + 5 Jefferson curls (increasing weight each round)
  • 30s single leg deadlift e/s (no weight)
  • 5 strict press + 5 push press + 5 split jerks (same bar as Jefferson curls)

Power (EMOM x 10):
  • 2 split jerks from rack @70-80%

Strength (E3MOM):
  • 12, 10, 8 Deadlift (41X0)

Density work for time:
25-20-15-10-5:
  • DB walking lunges (15/10kg)
  • DB push press (same weights)

Saturday
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s

WOD:
E2MOM x 5:
  • 20m sled push, increasing to maximal weight

Rest 5min, then in pairs:
10 rounds (alternating):
  • 400m run
  • 15 OH squats (42.5/30kg)

Overtraining is a reality for some Crossfit junkies. If this could be you, learn to read the signals, listen to your body and be aware of burnout symptoms.

If you ever feel that ‘you hit the wall’ and lost focus, energy and coordination during your workout, read this article for tips on how best to avoid this happening again.

CrossFit is rapidly growing in popularity as it rides the wave of the increased focus on functional movement exercises. We explain the benefits and differences of functional and core training in this post.

For Sydneysiders heading to the Queensland capital for work or holiday trip please read this article for our recommendations of the best CrossFit gyms in Brisbane.

Related articles:

What is CrossFit?

Intensity vs Volume in CrossFit

CrossFit Commandments

CrossFit Kova

Buying a Massage Gun?

Bootcamps and Outdoor Fitness Training

Why all the fuss about Core Strength?

The Evolution of Strength Training