Meet Our Coaches….Head Coach Lisa

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Meet Our Coaches….Head Coach Lisa

Over the coming weeks as we head towards our 3rd birthday, we will be profiling members of the dedicated coaching team here at CrossFit 4504 to give you a more personal look into what drives them to help our community achieve their goals. We start with our affiliate owner and Head Coach, Lisa Hetherington


 Lisa was a talented golfer for many years before she discovered CrossFit. She was born with muscular issues which meant sports associated with fine motor skills were quite difficult, yet somehow astounded doctors that she could master a skill like golf, so was encouraged to stay with it.  Never being a natural athlete she battled weight issues throughout her life and the bullying associated with that, both as a child and also as an adult.  However she has always refused to let that stop her trying to be the best she can and also giving of herself to her community.  

Lisa tried her first CrossFit class in 2011 and immediately felt at home and accepted as equal – a feeling she hadn’t experienced very often among her peers. CrossFit gave her a physical outlet and taught her that she could overcome most of her limitations and still achieve her goals. She has gone on to compete in Games days, Strongman competitions and powerlifting, where she won Gold at the GPA Worlds in Sydney, 2014.

She has also developed a passion for Judging and has been to the Pacific Regionals as a Judge in 2014, 2016 & 2017.  Being involved in all aspects of the CrossFit community is something which she thrives on and enjoys immensely.




Why CrossFit? How has it changed your life?

CrossFit has given me the confidence and belief to see the best in people without judgement. It has changed my life in so many ways and through becoming a coach and affiliate owner I can pass on the many positives I’ve experienced. I love having created a space where people can be themselves and forge towards their own goals.  Being part of a supportive  encouraging community makes everything easier, and during all stages of my CrossFit journey from athlete, coach and affiliate owner it has been the one constant I have cherished and nurtured within CrossFit 4504.

Coach Lisa giving Lance a well done

What’s your favourite movement?

Deadlift for sure, but I do love a good Farmer’s Carry or Hang Power Clean. Anything heavy really!!

Lisa at GPC Nationals 2014


What do love most about coaching CrossFit?

Seeing that moment when the switch flicks and people realise they can do it. That moment when they achieve something they never thought possible. That swells my heart every single time!  Also realising that as a coach I can have a positive influence on a whole family, and being part of our CrossFit community which helps them find a common bond.  I get the greatest joy when a member comes to me and tells me how something outside the gym has gotten better, whether it be their sport of rugby or netball or even doing something they never thought they would like an obstacle course race.  I want my members to be able to use the fitness and skills they develop in the gym to help them thrive outside of it, to lead fun, full and functional lives.

Willing Michael to make a lift in the Open

Who’s your favourite Games Athlete?

Too many to name, lol! If pushed I would say Chris Spealler for his endless fight and I have always loved watching Sam Briggs compete. I was stoked to meet her in 2013.  Most recently though I have respected the journey Alethea Boon has undertaken to comeback from serious injury in 2016 to once again make it to the Games in 2017. To witness her pure joy at making Regionals this year was something special, and a good reminder about what is important in life and not taking things for granted.

Can you remember your first WOD?

Totally! Death by 10m. I thought I would die but I actually made it further than I thought. And to have complete strangers cheering and high-fiving me was an amazing feeling.  I was as scared as anything walking into that box for the first time but within minutes I knew it was where I was meant to be.

The worst ‘Girl’ and why?

Worst girl? I’m not sure I really have one as I love the challenge of them all.  Well if pushed for an answer Karen isn’t a favourite of mine!! But there is that sense of achievement once you finish her. One of my CrossFit highlights was accidentally starting Karen (150 Wall Balls (10/6kg For Time), at the men’s weight (10kg) and my coach making me finish it after realising half way through.

Lisa mid WOD


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