10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 rep rounds for time of:
Thrusters 40kg (30kg)
Sumo Deadlift High Pull 40kg (30kg)
Post time to comments.
Glen shows New York his Over-Head Squat
WOD: Thursday
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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".
Contact
t: 1300 654 775
m: 0422 704 086
e: info@coastalcrossfit.com.au
f: 07 5494 6428
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13, 7-9 Premier Circuit,
Warana QLD 4575Training Times
CrossFit:
Mon: 5am | 6am | 5pm | 6pm
Tue: 5am | 6am | 12pm | 5pm | 6pm
Wed: 5am | 6am | 5pm | 6pm
Thu: 5am | 6am | 12pm | 5pm | 6pm
Fri: 5am | 6am | 5:30pm
Sat: 7:00am
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
Familiarisation Sessions: By appointment
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: 12.52 (20)
Penny: 13.07 rxd
Aeon: 17.25 (22.5)
Wade: 10.08 rxd
Damo: 15.07 rxd
6am:
Paul: 9.43 (23)
Selena: 13.47 (23.5)
Maree: 13.17 (21)
Alison: 11.09 (25)
Kym: 12.48 (30)
7.30am:
For time:
50 Wall ball shots, 10kg
25 L Pull-ups
40 Wall ball shots, 10kg
20 L Pull-ups
30 Wall ball shots, 10kg
15 L Pull-ups
20 Wall ball shots, 10kg
10 L Pull-ups
Drummond 15.34
Lee 22.39
4.30pm:
Five rounds for time of:
Row 500 meters
60kg Power clean, 12 reps
42.5kg Thruster, 15 reps
Drummond: 27.56 rxd
5.45pm:
Sam: 16.25 (23.5)
Luke: 13.12 rxd
Kylie: 16.30 (27.5)
Wade: clean tech’
Wave: 16.30 (16)
Lance: 14.45 rxd
Muzz: 16.30 rxd
Joel: 21.08 (28)
Andrew: 16.42 (40)
Chantal: 12.02 rxd
Nic: 18.19 (25.5)
Dave: 15.56 (FS mod – injury)
WOD: 5km Central Park Run
(In snow storm… Rocky had luxurious conditions in Russia compared to this!!)
6am:
Glen: 22.23 min
Great job this morning Wade… In your element with this WOD!!
Glennie you look great, very ” eye of the tiger”!
Good time on that run too.
Awsome photo Glen
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