WAO AUGUST NEWSLETTER

Welcome to the WAO August Newsletter!

July was our month to reset, and now we’re charging full steam into August. Last month’s 100% Club Challenge, where members had to check in for 16 classes over the month to earn a limited-edition patch, was an absolute blast. The determination, consistency, and energy from everyone were incredible. Seeing so many of you push to hit that 16-class milestone reminded us why our community is so special.

This month, we’ve got some exciting things lined up. An inspiring interview with Hugo about his knee rehab and how WAO and Hyrox helped him bounce back. A feature article on training longevity and staying resilient, plus details on our next challenge. Let’s make August one to remember!

Member Spotlight: Meet Hugo (Iain Tucker) 

Hugo is one of our WAO members you’ve probably seen around. He’s very involved in the HYROX scene, both as a participant and judge. We wanted to feature him this month because his recovery story is a great reminder of what patience and consistent work can do. After a tough knee injury, Hugo managed to get back to training and competing without needing surgery, something that takes a lot of determination and smart rehab.

Outside of training, Hugo runs a construction company and even provided some of our favourite equipment at WAO, including the new handstand walls at Dempsey and Punggol. If you see him at the gym, make sure to say hi!

1. When you first had your knee issues, what was the toughest part of recovery for you?

“I would say the hardest and toughest part when I first had my knee injury was having to suddenly stop and readjust my mindset to recovery and stop the 5-6 days a week crossfit regime”

2. What kept you motivated and patient while working through physio instead of going for surgery?

“I kept myself motivated and patient with thoughts of the end goal of getting back to training. The initial symptoms waking up one morning with a sore knee and it swelling up considerably over the coming week was something I was not used to. I kept saying to myself it will be ok as I have never had a serious injury before. Finally, after 10 days I bit the bullet and had a scan. The results shocked me with the surgeon advising on entering his practice 6months recovery after surgery before I had even sat down to look at some pretty scan pictures. On recommendation to get a second opinion which I did and therefore saved one of my hamstrings from being used to rebuild my ACL I came away with a much more positive outlook. The second surgeon was very positive and took a lot of time to examine my knees, hips and ankles to conclude I had a very angry knee and not every day had to be a leg day. I then started a course of physiotherapy focusing on hips, knees and ankles. I still have a torn lateral meniscus but this is due to general wear and tear which means I’ve had a pretty active life and surgery on this would not be of any benefit. I asked my physiotherapist in the first session when do you think I will be running again to which he never answered. At the time I do not know where that question came from as I was not running except during WOD at WAO. I continued the therapy and still maintain exercises that seem to work best for me today”.

3. How did training at WAO and HYROX help you get stronger again?

“I trusted in the community and support of the trainers at WAO to lead me on the correct path toward recovery. All the physiotherapy equipment for my physio homework I could find at WAO so the transition to rebuilding strength was motivated by being back at the gym.

For Hyrox I think I just started to take it a little more seriously as soon as Nort said he would partner with me. I started to run slowly building strength and my zone2 endurance. I started to attend the Wednesday night running club to get some amazing insights on the theory of running as well as the speed work”.

4. Is there one piece of advice you’d give to someone coming back from an injury?

“The golden advice everyone should understand is you are not alone at WAO. Many have had or know people with injuries and what they did to bounce back. ALWAYS get a second opinion”.  

5. What’s your next goal or challenge now that you’re back in action?

“I am loving the aerobic world of Hyrox at the moment. Nort and I have qualified twice for the world championships doubles age group but never went to Chicago. My goal is to again win the pro doubles age group in November at Seoul to then qualify for Stockholm. In other words I just want a WC 2026 patch for my bag 😊”. 

Train Smarter, Stay Stronger

We all love going hard in our workouts, but the real secret to getting better - whether in CrossFit, HYROX, or anything else, is staying healthy and consistent. A recent study looked at over 400 CrossFit athletes to find out what actually leads to injuries and, more importantly, what helps keep people training for the long run. The good news? Most injuries can be prevented with a little bit of smart training.

What the Study Found

The researchers found that the most common problem areas are shoulders, lower back, and knees, basically the spots that work the hardest during big lifts and gymnastic moves. Interestingly, how often you train each week wasn’t a big factor. What really mattered was how you train, especially when you’re tired or dealing with a niggle.

What Makes a Difference

• People who warm up properly, especially using isometric moves like planks or wall sits - were far less likely to get hurt.

• Training through pain was one of the biggest risks. Pushing through when something doesn’t feel right often does more harm than good.

• Even experienced athletes (3+ years) saw higher injury risk, probably because they take on advanced movements or go heavier without checking their form.

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How You Can Train Smarter

1. Take warm-ups seriously. 5 minutes of simple isometric movements can prepare your body for what’s coming.

2. Listen to your body. There’s a big difference between the burn of a good workout and pain that means “stop.”

3. Ask for feedback. Even if you’ve been training for years, a quick tip from a coach can make a big difference.

4. Recover like it’s part of the plan. Sleep, mobility, and good food all help your body come back stronger.

The full study is here if you want to check it out: Read it here.

July Challenge: Sit Happens

The July challenge puts your core to the ultimate test with one of the toughest bodyweight holds out there: the L-Sit. It’s not just about strength, but about control, grit, and mental toughness. We loved seeing so many of you give it a shot, from quick attempts after class to members chasing their personal bests with every try. The energy was amazing!

The winner of this month is Motoko G. Huge congrats!

Quick tip: Want to crush your next L-Sit attempt? Add seated leg lifts into your warm-up or cool-down. They’re a simple but super effective way to fire up your hip flexors and core, and they’ll also help anyone working on skills like toes-to-bar. Mix them with tuck holds on the floor or parallettes, and you’ll feel your core strength skyrocket in no time.

August Challenge: Max Bodyweight Deadlift Hold

This month we’re keeping it simple, but not easy. The challenge is to pick up your bodyweight and hold it for as long as you can. No mixed grip here: it has to be overhand, though hook grip is allowed if you need that extra edge. It’s just you, the bar, and your mental toughness. How long can you hang on before your grip gives out?

Quick Tips to Hold Longer:

• Build Your Grip: Farmer carries and plate pinches are great ways to strengthen your grip for this challenge.

• Stay Calm: Focus on slow, steady breathing to keep tension in your core without burning out too fast.

• Chalk Up: A little chalk can help keep your grip secure and prevent slipping as the seconds tick by.