“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.
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Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
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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: 30 min cut off
5.00am
Mitchell: 29.14 rxd
Liz: 29.04 30/50
Tony: 20.04 rxd
Claire: 20.24 rxd
Keely: 3+20 Sit-ups
Dan: 2+11 Sit-ups
Michael: 24.35 rxd
Aeon: 2+20 Sit-ups
6.00am
Grant: 26.40 rxd
Deniece: 29.00 rxd
Andrew: 29.07
Chantal: 26.38 rxd
Lance: 24.10 rxd
Di: 29.35 15/30
Zane: 22.07 rxd
Stephen: 25.13 rxd
2.30pm
Marie: 22.05 rxd
Chris: 19.19 rxd
3.30pm
Intro: Matthew (welcome to Coastal CrossFit)
5.30pm
Damo: 21.21 rxd
Robbie: 20.53 rxd
Dave: 28.39 15/30
Nic: 2+31 Sit-ups
Bron: 19.10 15/30
Sam: 28.08 rxd
Paige: 19.28 15/30
Hay Chris,
Great article. I’m certain that the positive attitude that both you and Marie have will make the next year even bigger and better! See you tonight.
I saw some familiar photo’s when I logged onto the journal today
Thanks Sam. I have received quite a few email from fellow CrossFitters around the world to thank me for the article. It makes the effort worth while to think that the article may have helped some people.
Chris.
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