Team WOD today!  Find out more at the box.  Don’t forget to bring your friends.

“Coe”

Ten rounds for time of:
10 Thrusters, 42.5kg (30kg)
10 Ring Push-ups

Post time to comments.

The crew from CrossFit 42 South after a WOD at Coastal CrossFit.

Split Jerk:
3-3-3-3-3

Finisher:
100 Kettlebell Swings for time 24kg (16kg). Perform 3 Burpees at the start of each minute.

Post loads and time to comments.

Tim Brandson at the completion of the 2010 Tough Bloke Challenge.

For time:
Row 1km
Run 2km

Post time to comments.

Our crew of supporters holding the fence up at the Hardn’up Challenge.

“DT”

Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

30-25-20-15-10 reps for time of:
Burpees
Box jumps, 24 inch box (20 inch)
Toes to bar

Post time to comments.

Click on the picture to download and read – “The Glycemic Index” by Greg Glassman.  In my experience the quality of a persons diet is directly proportional to their education on the subject.  I encourage you all to take the time to read this article.

Good luck to those running the Bridge to Brisbane today.

Bring a Friend for Free on Saturday’s: If you have any friends that are interested in checking our what CrossFit is all about, then Saturdays for the month of September are for them.  They do not need to be fit or have any experience to attend.  We look forward to seeing some new faces on Saturdays for the next few weeks.

Lunch Time Sessions: Lunch time sessions will start on the 7th of September between 12.00-1.00pm and will run on Tuesdays and Thursdays initially.  These sessions will be introduced on a trial basis, so get behind them if you want them to continue.

Neuroendocrine Response: CrossFit never ceases to amaze me with the seemingly endless increase in results that even advanced athletes produce on a regular basis.  One such occurence happened yesterday and I was so impressed that I felt that I had to share it with you all.  Marie and I performed the workout “Lynne” which consists of 5 rounds for max. reps of bodyweight bench press and pull-ups.  The Bench Press is a movement that Marie has always struggled with, and is seldom practised in CrossFit.  Despite these facts, whilst warming up for “Lynnne” Marie managed to perform a massive 20kg PB on the Bench Press.  How does this happen?  How does someone put 20kg on a movement that has always been a weakness and has only been practised a handfull of times in the past 4-5 years?  Neuroendocrine Response is the answer!  Neuroendocrine Response is the neurological and hormonal changes that happen within the body, generally as a result of exercises that produce a high heart rate, are performed at high intensity, use multiple muscle groups and move large loads long distances quickly.  Sound familiar?  Neuroendocrine Response is foundational to the success of the CrossFit methodology and this example further highlights its value.  Be inspired. Go heavy and good things will come.  Chris S.

“Grace” 

For time:
30 Clean and Jerk, 60kg (40kg)

Post time to comments.

Compare to last time – here.

“Michael”

Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups

Post time to comments.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.