Rest, eat well and prepare for a great week of training.
A big thanks to Matt Swift (and family!) for taking the time out yesterday to conduct the skills development day at CrossFit Coolum Beach. I am sure I speak for everyone in attendance when I say that the day was extremely informative and educational.
Double Up!
WOD No. 1: Perform as many reps as possible of Double-unders in 10 minutes. Every time you break a set you must perform 10, 24 inch (20 inch) Box Jumps.
Rest for 2 minutes
WOD No. 2: Perform as many rounds as possible in 10 minutes of:
20 Push-ups
10 Knees to Elbows
Post Double-under totals and rounds completed to comments.
Compare to last time – here
3 rounds for time of:
15, Front Squats 60kg (40kg)
30 Sit-ups
45 Double-unders
Post time to comments.
30 Muscle-ups for time.
If you can’t do a Muscle-up perform 120 Pull-ups and 120 Dips. Partition the pull-ups and dips however you like.
Post time to comments.
Split Jerk
1-1-1-1-1-1-1
Post max load to comments.
Shipstern's Bluff - Tasmania
Turkish Get-up
1-1-1-1-1-1-1
Find some random objects around the house to use for weight (be creative). For a rep to count you must start and finish in the lying position and be able to perform the movement with both arms i.e. not just your strongest. Once you have established a 1 RM, hold that load across all 7 reps.
Post object used and aproximate weight to comments.
QLD Sectional Qualifiers Wrap-up: The sectional qualifiers were held over the weekend and were a fantastic event in every respect. The WOD’s, judging, planning and execution were an example of CrossFit at it’s best and CrossFit Brisbane should be proud of the standard they are setting.
Congratulation to Doug Armstong (CrossFit Rocks) and Yvette Maree (CrossFit Brisbane) for being the top male and female qualifiers.
I would like to say how proud I am of the entire Coastal CrossFit team of athletes and spectators that attended the event. Each of our competitors showed huge amounts of heart and determination and should walk away from the weekend with pride in knowing they did their absolute best. A huge thank you to the team of spectators who came down and cheered on the athletes; your support is worth more than you realise.
The overall placing for the Coastal CrossFit team are as follows:
6th – Sue Oakman 8th – Penny Barnshaw 11th – Chantal Fleisher 22nd – Marie Saliba 7th – Drummond Williamson 9th – Glen Erickson 10th – Chris SalibaBayside Challenge: CrossFit Northside is holding the Bayside Challenge on the 27th of March. This is a great opportunity to compete in a ‘friendly’ that is just a short drive from the coast. If you have not competed in a competition yet, then this is the one for you.
Perform as many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups
Post number of pull-ups achieved in each round and total to comments.
Compare to last time here.
Rest, eat well and prepare for a great week of training.
21-15-9 reps for time of:
Sumo Deadlift High Pull, 50kg (35kg)
Burpees
Post time to comments.
