70kg Deadlift, 30 reps
Run 400m
70kg Squat Clean, 20 reps
Run 400m
70kg Push Jerk, 10 reps
Run 400m
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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".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)-
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
Tue: 5am | 6am | 5pm | 6pm
Wed: 5&6am | 12pm | 5&6pm
Thu: 5am | 6am | 5pm | 6pm
Fri: 5&6am | 12pm | 5:15pm
Sat: 7:00am
Open Gym Time: 4.00-5.15pm Friday
Olympic Weightlifting: 8-9am Saturday
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
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Testimonial
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:
6:00am
Stephen: 12.00 35kg
Glen: 12.16 35kg
Sue: 14.33 27.5kg
Maren: 14.33 27.5kg
Well done to Sue for cracking the Kipping Pull-up!
4:00pm 1RM Squat Cleans then WOD
Chris: 90kg/15.11 Rx’d
5.30pm
Pauli 13.54 (20)
Dunny 12.00 (30)
Bully 13.28 (40)
Glen 12.33 (35)
Lance 15.00
Wade 13.56 (60)
Cassey 16.55 (15)
Tabitha 16.54 (15)
Muzz 12.20
Aaron 12.04 (MOD)
Zoe 13.11 (MOD)
Damo 11.46 (30)
40
[...] Compare to last time: http://www.coastalcrossfit.com.au/archives/wod-monday-9/ [...]