5 rounds for time of:
Run 200m
30 Push-ups
Post time to comments.
Congratulations to Marie for completing her CrossFit Cert. 1 Trainers Course.
WOD: Thursday
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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: 18.07
Damo: 13.44 rxd
Romana: 24.30
Aeon: 20.30
Penny: 20.11 rxd
6am:
Jai: 15.10 rxd
Maree: 15.13
Selena: 15.03
Carol: 15.04
Kira: 16.50
Keely: 20.48
Paul: 15.28
Michelle.S: 15.23
Ange: 19.11
8.30am:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Drummond: 8,18,11,10,6(GHD)=53
Mick: 9/15/6/8/9=47
Lee: 6/18/5/6/5(GHD)=40
5.45pm
Sorry but we had a technical glitch and the results have been lost for this session.
13.43 rxd
Congrats Marie – mixing with the crossfit “heavies” i see!!
Congrats Marie… Hopefully this means that we get to see you more around the box when you get the time!!
Couldn’t get a go at Crossfit Hollywood, as they limit their class sizes and don’t really take casuals. So I made up my own WOD in the Sofitel gym… Got some interesting looks, especially when every other person in there had their own personal trainers and were just working the machines.
3-3-3-3-3 Push Press @ 60kg
Followed by:
WOD:
25 Double Unders
15, 12, 9 of Front Squat (135#/60kg), Push Ups, Sit Ups
25 Double Unders
Glen: 8:55 rxd
Hey Glen,
Good to see you taking CrossFit to the people. I would have loved to see their faces when you were doing you WOD. Nice WOD too by the way. When do you guys get back? Stephen is getting a bit cocky in the mornings with no one there to beat him!
Chris.
Hi Chris,
The funniest thing was this massive guy grunting like nothing else when he was doing 25kg back squats and push presses, then watching me do each at 60kg… We fly out in about 4 hours from now and get into Brisbane on Friday morning, so we’ll be at Crossfit on Friday night. I don’t think that I’ll be anywhere near Stephen for at least a week with the diet over here!! Straight on to paleo once the plane lands! Great numbers at the box, looks like I might be pushed out to the car park!!
Glen
Well done Marie, great work! We love the whole GIRL POWER thing…and now you right up there with C & D.
Let us know when you will be in the box so we can all get together for a work out!