Perform as many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups
Post number of pull-ups achieved in each round and total to comments.
Compare to last time here.
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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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"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.
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Melbourne Storm 1998 -2000Upcoming CrossFit Events
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WOD Results:
6am:
Carol 10,5,7,4,7 – 33
Liz 18,16,17,15,8 – 76 box
Ali 13,10,7,9,6 – 45 blue band
Rach 30,12,11,15,11,8 – 87 rxd
Alison 10,15,15,15,10,14 – 79 blue band
Stephen 20,12,10,10,9,9 – 70 rxd
Maren 7,6,6,5,5 – 29 rxd
Penny 8,7,8,7,8,6 – 44 rxd
Selena 31,15,15,13,10 – 84 red band
Maree 24,17,19,14,13 – 87 blue band
Kira 5,7,13,12,11 – 48 blue band
Keely 14,11,8,9,9 – 51 purple band
Joel 8,5,8,5,3 – 29 rxd
8am:
For time:
100kg Deadlift, 15 reps
50 Pull-ups
100kg Deadift, 12 reps
40 Pull-ups
100kg Deadlift, 9 reps
30 Pull-ups
100kg Deadlift, 6 reps
20 Pull-ups
100kg Deadlift, 3 reps
10 Pull-ups
Drummond 11.47 rxd
Lee 21.34 rxd
4:00pm
Dan: 25, 17, 13, 15, 15 – 85 rxd
Marie: 20, 15, 12, 13, 15 – 75 rxd
5.45pm
Sue 20,4,10,11,9,11 – 70 rxd
Dave 20,12,12,8,10,9 – 83 rxd
Tui 10,10,10,9,13 – 52 rxd
Jeremy 17,12,9,6,6,5 – 55 jumping
Sam 7,8,9,8,9 – 41
Glen 20,16,14,11,10,11,13 – 95 (Push-up mod – injury)
Nic 9,3,3,6,7 – 28 blue/purple band
Deniece 20,15,10,10,11 – 66 rxd
Grant 13,12,8,8,8,8 – 57 red band
Aaron 35,20,16,13,13 – 97 rxd (DNF – injury @ 17th minute)
Rach tech’ work
Luke 12,8,8,2,8,8,3 – 49 rxd
Lance19,12,10,9,7 – 67 rxd
Stephen… 20 unbroken pullups, great effort…
Maren, is this your first pullup workout rxd?
Rach, can’t wait to see you in the sectionals, looks like you’re in top form at the moment.
Looks like I’ve got a bit of work to do tonight…
For anyone who needs accommodation for the sectionals in Brisbane on the 6th March, Novotel Brisbane will do us a rate of $119 per night instead of $199 per night. If you are interested, then email me at manager@grandmercuretwinwaters.com.au and I can make a booking for you (you can cancel later if you need to, as long as we give them 24 hours notice).
Lets get as many down to Brisbane as possible to cheer on the Coastal Crossfit athletes.
Hey Glen, Stephen and I are in – you can book us a room! Thanks!
Maren, What can I say except that I am absolutely bursting with pride at your effort this morning! Great work girl!
Thanks Sue! Must say it’s all due to Rach making me feel quilty for wanting to use the band…the look I got was one of…oh stop making excuses…it obviously worked….THANKS RACH!!!!!
I meant “guilty”
Ah, Maren I am so proud of you!! I didn’t mean to make you feel guilty!! Just remind you gently of what you are capable of – and look what you did!!! You will never go back to that band again!
Guilt is a good thing Maren, perhaps Rach you could give me a that guilty feeling and I will be able to do more pull ups?
I’m not sure you do guilt Sue???
Stephen look at how far you have come, that is fantastic hey. Makes those rips worth it
Glen go hard tonight!
Maren you are kicking it, well done!! Awesome effort Stephen and Rach. Sue and Deniece I know you will be hot on my tail tonight, please be gentle (ha ha).
Can’t wait to start training with you all.
Marie.
Nice work on the pull ups Marie I should have checked your numbers before the WOD It would have given me more of a goal, no point hunting Rach down, but will definitely have to keep an eye on Deniece, she is getting really good. Just remind me again as to WHY you are not doing the sectionals? You are right up there, I will look forward to you bringing it to the box!
To pee or not to pee. That is the question.
Tried elastaplast. Allergic. Tried Micropore. Not strong enough. Tried bandages. Looked like Mummy. Tried bizzare rubber grip pads courtesy of the good people at Nike. There’s $25 I wont get back. Tried gloves. Got blisters worse than ever and a number from a nipple twister called Barry who wants to date me.
If I’m Wyle E Koyote, then pull ups are my Road Runner. Ive checked the AMCE box of tricks, and Urine is next on the list. In the words of the late Bohdi (from Point Break), ‘if you want the ultimate, you’ve got to be willing to pay the ultimate price’.
Im now downing several litres of water to build up my reserves. Then Im gunna sting my open blisters with yellow rain. The Road Runner will be mine.
Aaron just do it, put yourself out of your misery, you are a donkey on the edge!
Hey Drummond My second set of pull ups should be 9 it must have been that shakey writing, could you fix that up for me please I need as many as I can.
Mine should read
19,12,10,9,7,8 = 65
Cheers
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