CrossFit Training – Burleigh Heads, Gold Coast

CrossFit Caesar is located in Burleigh Heads on the Gold Coast.  Our coaches, programs and support staff are all designed for you to have the best possible fitness journey as possible.  This means making sure you are become part of our great community and achieve not just your fitness goals but also superior levels of fitness in a safe and friendly way!

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CrossFit Caesar was started by Joseph Coyne, an Accredited Exercise Physiologist & Sports Nutritionist and owner of Coyne Sports Injury & Performance Clinic.  Joseph is currently the Performance Coach for the Chinese Athletics Association and has been the Performance Manager for EXOS & the Chinese Olympic Committee National Sports Training Centre in Beijing, China. CrossFit Caesar is a part of Coyne Sports Injury & Performance Clinic which through Joseph has been featured in a number of mainstream and CrossFit publications.

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Our Coaches

CrossFit Caesar’s staff are all accredited exercise physiologists or strength & conditioning coaches and have a high level of expertise and qualifications. All of our strength coaches and exercises physiologists have undergraduate degrees in Exercise Science. Their knowledge of rehabilitation, correct lifting technique, and monitoring training loads makes it much safer for people to do CrossFit at CrossFit Caesar.

Our Programs

Our programs also cater for a much wider variety of CrossFitter with up to 3 programmed options each day. The program options are called Lean Body (for beginners and people wanting to concentrate on fat loss), Intermediate (Centurion), and Advanced/Competitor (Praetorian).  These programs are based on your ability levels and goals.  These different CrossFit programs also makes sure you enjoy yourself without feeling threatened and means you will progress much faster.

Our Support Staff

Our support staff include a chiropractic doctor and naturopath that all work in CrossFit Caesar.  As part of your membership, you will get a complimentary assessment with our chiropractor and naturopath.  This also means if you ever have any injuries or health issues, you will have access to these services at our convent location.

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How to Train Around a Shoulder Injury

Every sport carries inherent risk of injury, and CrossFit is no exception. One of the most common injuries we see is to the shoulders: injuries ranging from slight muscle pulls, to partial tears (micro trauma), to frozen shoulders, to rotator cuff tendonitis, to fractures and dislocations. Failure to properly warm up, being in a hurry to add more weight to an overhead movement, and basic overtraining are just some of the causes of these painful and often debilitating injuries.  Whether you are sidelined by a preexisting condition or a new injury, there are ways to work around it. Address your soft tissue There are four muscles that compromise the rotator cuff in your shoulder and the largest of the rotator cuff is the subscapularis muscle. Damage or injury to any of the shoulder muscles results in the buildup of scar tissue and adhesions so soft tissue mobilization is key to overcoming shoulder injuries. In addition to massage work, electrical modalities, ultrasound and icing, we have seen great success with soft-tissue mobilization and ART (Active Release Techniques®). The aim of ART treatments is to free up the fibrous adhesions and fascia, which is the connective tissue which surrounds the muscles. Consider the Olympic shot-putter unable to perform power snatches because of adhesions in his rotator cuff muscles, or the professional rugby player who, solely focusing on corrective exercises, improves his shoulder mobility, and consequently, his upper body strength. Modify your workouts If you are not yet cleared to resume shoulder exercises, modify your workouts accordingly. Focus on mobility and anything you can train without pain (e.g. you’ll be fine squatting... read more

Training CrossFit versus CrossFit as a Sport

In order to best maximize your CrossFit training experience, it is important for you to know your intention, and to apprise your coaches of your goals. What has brought you to CrossFit? What do you hope to accomplish in the weeks, months, or even years, ahead? Is CrossFit a means to an end or is it the journey? One of the distinctions we all need to make – as athletes and as coaches – is between utilizing CrossFit as a training regimen, and training for CrossFit, as a sport in itself. Those who are new to CrossFit are probably less likely to embrace it as a sport. In fact, the majority of the hundreds of thousands of CrossFitters worldwide view their workouts as a means to an end. They want to be fitter, stronger, faster, and, in general, healthier. As a training regimen, CrossFit is most prominent strength & conditioning method for the general public and I believe it is the best way forward for the majority of trainees who do not have a chosen sport and just want to “get fit”. CrossFit also provides an appropriate amount of intensity to help them reach their goals. The time commitment in the gym is minimal; the “sacrifice” is minimal, yet the results are still very measurable. On the other side of the coin, CrossFit as a sport entails a slightly different mindset, and a more robust commitment. Those who have participated in CrossFit for some time may decide to “take it up a notch.” In addition to regular workouts, they may decide to supplement their training with additional Olympic lifting,... read more

9 Biggest Myths about CrossFit

CrossFit has been rapidly growing in popularity, and its methodology and culture fly in the face of traditional gym experiences. It is also much closer to high-level strength & conditioning e.g. professional sports teams trainings; than a lot of people (including professionals in strength & conditioning) realize. This combination may explain why some people who don’t participate in CrossFit may be ill informed or quick to judge. Here at CrossFit Caesar, we want our patients and clients to have the facts. Allow us to debunk some of the typical CrossFit myths: Myth 1: CrossFit is dangerous. The potential for injury is inherent in any exercise program. CrossFit enforces a knowledge of movements, proper form, and appropriate-to-the-athlete weight and repetitions. According to a study published in The Journal of Strength and Conditioning Research/National Strength & Conditioning Association “Injury rates with CrossFit training are similar to that reported in the literature for sports such as Olympic weight-lifting, power-lifting and gymnastics and lower than competitive contact sports such as rugby union and rugby league”[Ref 1] We spend a great deal of time teaching and re-teaching technique, precisely to help avoid injuries. According to an article published by the Polinquin Group, learning proper technique from a certified strength coach or exercise physiologist is one of the best ways to prevent injury. [Ref 2] The key to your safety lies in communication with your trainer, and knowing when and how to adjust and scale the movements of a workout. Myth 2: CrossFit is expensive. A more accurate statement would be: CrossFit offers exceptional value for the price. Small-group training, mobility, weight training and nutrition... read more