For time:
40 Push-ups
20 Kettlebell Swings 32kg (24kg)
30 Push-ups
15 Kettlebell Swings
20 Push-ups
10 Kettlebell Swings
10 Push-ups
5 Kettlebell Swings
Greg from CrossFit Coolum Beach performs the WOD wearing 'The Gloves of Shame'.
WOD: Friday
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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
Australasian CrossFit Games Regional: 18-19-20 April 2012-
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WOD Results:
6am:
Paul: 9.14 24kg
Liz: 9.25 16kg
Sue: 8.29 rxd
Kira: 11.32 12kg
Selena: 10.59 20kg
Ange: 11.23 12kg
Aeon: 11.38 20kg
Stephen: 8.44 32kg
Maren: 11.05 24kg
Maree: 9.19 12kg
Chantal: 7.46 24kg
Andrew: 10.38 32kg
Kacie: 9.49 20kg
Sam: 7.48 mod B.J
Wade: 5.46 rxd
Dan: 5.08 24kg
Romana: 10.46 12kg
Damo: 6.06 32kg
Drew: 9.19 24kg
Deniece: 10.15 (5 x row 200, 15 GHD sit-ups)
Grant: 9.28 20kg
Dave: 5.36 24kg
Crossfit NY WOD:
Five rounds for time of:
Row 500 meters
135 pound (60kg) Power clean, 12 reps
95 pound (42.5kg) Thruster, 15 reps
Glen: 33.08 rxd (only rxd from 25+ people in box, but definitely felt the poor NY diet kicking in on this one).
Michelle has refused to be trained by anybody who is not up to Chris & Drummond’s standards!! She said that she’d rather get fat!! She is sticking to room squats and situps…
Great effort Glen – looks like a “mean” WOD!!
……
.С Наступающей Пасхой …
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