Welcome to the Empower Blog
Looking for inspiration, guidance, and a little motivation to fuel your fitness journey? You’ve come to the right place.
Here, you’ll find a mix of resources designed to help you live stronger—inside and outside the gym. From weekly WOD breakdowns that prepare you for what’s ahead, to tips and movement-focused posts that help you train safely and effectively, we’ve got you covered.
You’ll also discover healthy recipes and nutrition advice from our coaches, plus wellness wisdom that touches on mindset, recovery, and lifestyle habits that support your goals. And because community is at the heart of Empower, we regularly highlight the accomplishments, stories, and events that make our gym more than just a place to work out.
Whether you’re brand new to CrossFit, coming back after a break, or looking to reach new performance milestones, our blog is here to encourage, educate, and empower you every step of the way.
Work Capacity Versus Constantly Varied
By: WOD Father Published on: 10/10/2025CrossFit’s definition of fitness—“increased work capacity across broad time and modal domains”—contains an inherent tension. Should we chase higher work capacity or broader capability? In this post, WOD Father explores the trade-offs between specialization and general fitness, the difference between being “gym strong” and “farm strong,” and why variety, not volume, may be the key to building real-world strength and resilience.
Mastery
By: WOD Father Published on: 07/10/2025Mastery doesn’t happen overnight—it’s a long journey through four key stages of learning. From unconscious incompetence to effortless execution, this post explores what it really takes to develop skills in CrossFit, martial arts, and beyond. Learn why most people quit too soon, how to embrace the discomfort of being a beginner, and how to enjoy the process of growth along the way.
Air, Water, Food or Sleep and the Four Domains of Fitness
By: WOD Father Published on: 22/06/2025Do we really need to establish which training domain is most essential to fitness and abandon the others? Perhaps fitness lies in the intersection of competing training modalities.
Why Women Need to Lift Heavy!
By: WOD Father Published on: 13/06/2025The negative physiological symptoms many women experience during/post menopause are a result of the changing hormonal profile. But the way you train can counteract these changes. Specifically, sprinting and heavy lifting trigger a positive hormonal response resulting in better outcomes. In addition to the hormonal benefits, jumping, sprinting and heavy lifting are effective in improving musculoskeletal health leading to healthy ageing. As they age, women are more susceptible to osteoporosis leading to serious injury and debilitation. All the calcium supplementation in the world will not prevent this. In fact, calcium supplementation has been implicated in development of bone spurs and arterial calcification increasing cardiovascular health risks. Absent sufficient external stress, bones demineralize and weaken. Aquafit, cycling and yoga will not cut it. Jumping, sprinting and heavy lifting provide the stress necessary to maintain strong, healthy bones.
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