21-15-9 reps for time of:
Squat Clean 60kg (40kg)
Ring-dips
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Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
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World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
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Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
CrossFit SEQ: Spirit of CrossFit Challenge:
2nd October
www.crossfitsoutheastqueensland.com.
CrossFit Ipswich: Lock and Load Challenge:
22nd October
www.crossfitipswich.typepad.com-
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WOD Results:
6am
Stephen 10.44
Glen 12.02
Katie 12.31
Selena 10.32
Maree 11.11
Mandy 11.40
Deniece 13.03
5.30pm
Lance 13.12
Pauly 11.58
Sam 17.44 c/o
Wade 13.43
Damo 11.26
Luke 11.45
Muzz 13.18
Aaron 12.32
Hey Coastal CrossFitters, we have 23 athletes so far for ‘Clash on the Coast’. Remember there are limited spots so if you plan on competing, jump in quick. That means you Sue!!!.
Hey Maren just checked your results from last night, you are a machine woman! First Marie and now you kicking my butt and I was feeling so proud of myself.
Excellent work girls, I think we all love the competition. We both rested today Maren but do you think you will go tonight? Or should we be cherry picking, the WOD looks pretty mean.
I’m pretty sure Stephen is dead in that photo…….?
Sue…yesterday was suppose to be my rest day and then I could resist the challenge. TODAY is DEFINATELY my rest day…my arms still feel like jelly…going late night shopping, my boys want to hit AMart All Sport tonight! Stephen said it was a hard one so shopping sounds very attractive!
I have booked for the CLash on the Coast so you better do the same!!!I need the moral support…the nerves are already setting in!
Photo…
WOD: Sleeping
Stephen 20.00 RXD
Glen that’s my type op WOD…guarentee I’ll Rxd!!!
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