5 rounds for time of:
20 Push Press 60kg (40kg)
Run 400m
Post time to comments.
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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:
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www.crossfitipswich.typepad.com-
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WOD Results: (30min cut off)
5am:
Rach 17.18 (25)
Selena 25.24 (21)
Liz 27.33 (16)
Penny 18.28 (30)
Glen 23.31 rxd
Stephen 20.24 (40)
6am:
Carol 26.25 (21)
Maree 25.27 (16)
Julie 22.07 (18)
Michelle.S 26.44 (16)
Deniece c/o 4rds+7 (25)
4.30pm:
Using a single 25kg dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)
Chris 34.58 rxd
Drummond 28.36 rxd
5.45pm:
Jesse 26.30 (35)
Andrew c/o 3+20+395 (45/40)
Damo 27.19 (front squat mod @60kg)
Real tough workout this morning… Thanks for the push Drummond…
Great job Penny… You killed it this morning.
Congraulations on the rxd of the morning crew Glen………………..great work !
It was a changelling WOD
See u all Saturday