For time:
21 Press 40kg (30kg)
Run 400m
21 Push Press 40kg (30kg)
Run 400m
21 Push Jerk 40kg (30kg)
Run 400m
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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.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
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WOD Results:
5am:
Liz 17.40 (18)
Aeon 19.48 (18.5)
Penny 20.27 rxd
Rach 16.07 rxd
6am:
Stephen 13.40 rxd
Maren 22.54 rxd
Carol 19.12 (20)
Selena 17.03 (20)
Maree 17.03 (18)
Alison 13.30 (16)
4pm:
Trainer WOD
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Chris 12.44 rxd
Drummond 22.19 rxd
5.45pm:
Kym 16.24 (30)
Luke 10.19 rxd
Glen 8.58 rxd
Damo 11.00 rxd
Deniece 18.23 (22.5)
Hi Drummond – thanks for your top tips this morning!
Stephen, you should have a look at this link – http://www.coastalcrossfit.com.au/archives/wod-wednesday-8/
It is not the exact same workout but the weight used previously will give you an indication of where you guys have come from. Chris.
Thanks Chris – great to be able to look back and compare – we’ve all come a long way in a short time!! Onwards and upwards in 2010…..
Great time this morning Stephen… Unfortunately I had to play golf… But will be chasing down your time tonight… What are these hot tips you talk of?
That’s a helluva good time Glen well done. My wrists bending backwards were my main problem so Drummond got me to push the bar onto the palm of my hands which helped.