Deadlift
3-3-3-3-3-3-3
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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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One on One Training: By appointmentTestimonial
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
CF Games Flyer
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WOD Results:
5am:
Liz 72.5kg
Damo 160kg
Glen 160kg
Wade 160kg
Penny 70kg
6am:
Muzz 110kg
Ange 40kg
Carol 70kg
Kira 41kg
Keely 41kg
Stephen 120kg
Maren 90kg
Selena 60kg
Maree 50kg
8.30am
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 10kg
Drummond 21.58 rxd
Mick 25.03 rxd
Lee 31.02 rxd
Greg 31.58 rxd
4.00pm
09 CF Games Triplet
6 rds+8+7 (163 reps) rxd on paralletes.
5.00pm:
Marie: 90kg
5.45pm:
Sam 50kg
Luke 130kg
Kym 100kg inj.
Tui 100kg
Aaron 130kg
Katie 50kg
Nic 55kg
Lance 110kg
Alison 70kg
Wave 50kg
Grant 80kg
Deniece 60kg
Andrew 145kg
Once again leading from the front Drummond. Good time.
23:20 Rx’d
The legs are looking forward to a day off.
Ben
Good time on Kelly mate. Keep posting your times; we are always keen to see how you go.
Hi Chantal good to see you at training last night, that was fun and I just wanted to acknowledge your great time for Tuesdays WoD, fantastic effort and I am really chuffed that you consider it an acheivement that you kicked my butt!
You have evolved so much since I first met you at bootcamp and your enthusiasm for improvement in yourself is remarkable. Keep up the good work girl and it would be great to do a WoD together at the sectionals. Cheers Sue
Thanks Sue! My aim in crossfit is to get as close to you as possible, which is usually not anywhere near you, so i was – sorry to say – over the moon to beat your time on one WOD finally! You definately inspire me – in fact, i think you inspire everyone!! I think i’m nearly talked into the sectionals…just for fun of course! Enjoy your rest day, see you tomorrow morning
Hey Lizzie, that Deadlift sure is comin along! Good stuff must be that prison diet.
Stephen… It’s two all going into the final set decider tomorrow… Are you training?
Glen….i should be there………..