Perform as many rounds as possible in 20 minutes of:
30 Wall ball shots, 10kg (6kg)
30 Box Jumps, 24 inch (20 inch)
Chris, Coach Burgener & Drummond at the Olympic Lifting Cert.
WOD: Monday
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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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CrossFit:
Mon: 5&6am | 12pm | 5&6pm
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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:
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www.crossfitipswich.typepad.com-
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WOD Results:
6.00am
Liz: 4+15+3
Wally: 3+30+5 rxd
Dan: 4+30+5 rxd
Rach: 7+30+2 rxd
Stephen: 4+30+15 rxd
Maren: 5+8
Sue: 4+30+14 rxd
Kylie: 4+11 (5kg)
Michelle C: 4+11 (4kg)
Selena: no result recorded
Glen: 4+26 rxd
Michelle S: 4 (3kg)
Aeon: 2+30+27 (5kg)
3.30pm
A.M.R.A.P in 20min of:
15 Double-unders
15 GHD sit-ups
15 Back extensions
Drummond 9 rounds
Chris 10 rounds + 12 Double Unders
Nasty!
5:15pm (Walking Lunge 30m + 21-18-15-12-9-6-3)
Marie: 18:56 rxd
5.45pm
Muzz: 4+24 rxd
Amanda: 3+30+27 5kg
Chantal: 4+10 rxd
Deniece: 3+19 rxd
Aaron: 5 rxd
Penny: 5+4 6kg
Jesse: 4+25 8kg
Zoe: 3+20 4kg
Luke: 4+4 7kg
Andrew: 4+14
Lance: 4+15 rxd
This photo is like an advertisement for Advanced Hair… You’ve got the three stages from Chris to Drummond to Coach Burgener!!
Hey Wally, you keep punching out those rxd’s… How good is it when you push yourself for that extra 2kg and can write down an rxd at the end of the session. Of course there will always be things that we need to develop in order to get rxd’s… but when it comes to things like wall balls and box jumps… it’s worth the pain hey?
Rach, you are a supreme athlete girl… Great job today… As always!!
Hey thanks Glen. But I have weaknesses up there with the best of them and don’t deserve that description. Yet! I actually had a Nicole Carroll moment after that WoD. For those of you that don’t know what that is watch the original nasty girls video til the end and you’ll see what I mean.
Good to see so many people stepping up and pushing themselves. Sue I noticed you also took on the 24″ box – go you good thing! I didn’t register if anyone else scaled up?
I’m in mourning….so no comments from me today!
Is that a coffee shop?
Rach – awesome effort!!
Where did you lose the rxd Maren? You were powering through it… I knew that you were faking that tendon thing just to get more sleep in’s!! We’ll see you at 5am tomorrow!!
5am…. did I miss something?? Are we starting the trial tomorrow??
Oh… lol – I should have read the top of the page!!
Chris and Drummond thanks for the skills session this am. Those sessions are really good – feel free to keep them coming.