Split Jerk:
3-3-3-3-3
Finisher:
100 Kettlebell Swings for time 24kg (16kg). Perform 3 Burpees at the start of each minute.
Post loads and time to comments.
Tim Brandson at the completion of the 2010 Tough Bloke Challenge.
How Do I Start?
Navigation
CrossFit.com Links
Team Building
Videos
Affiliates
How do I start?
Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)-
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
Training Times
CrossFit:
Mon: 5&6am | 12pm | 5&6pm
Tue: 5am | 6am | 5pm | 6pm
Wed: 5&6am | 12pm | 5&6pm
Thu: 5am | 6am | 5pm | 6pm
Fri: 5&6am | 12pm | 5:15pm
Sat: 7:00am
Open Gym Time: 4.00-5.15pm Friday
Olympic Weightlifting: 8-9am Saturday
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 appointmentFacebook
CrossFit Games
Meal Of The Day
Testimonial
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:
22nd October
www.crossfitipswich.typepad.com-
Recent Posts
Categories
Archives
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- July 2009
- June 2009
- May 2009
Site Admin
POSTAL ADDRESS |
© Devision 2009 | Website Design by Devision | Hosting by Webcrowd
WOD Results: Split Jerk kg/Time (10 min. cut off)
5.00am
Liz: 26kg/8.46 rxd
Penny: 50kg/4.33 rxd
Mel: 26kg/4.25 8kg
Dave: 55kg/94 reps 20kg
Aeon: 30kg/8.49 rxd
Wade: mod.
Mick: 57.5kg/6.58 16kg
Muttsy: 57.4kg/8.43 24kg
Ed: 50kg/4.52 16kg
Damo: mod.
Dan: 55kg/7.51 rxd
Michelle S: 30kg/8.43 rxd
6.00am
Gavin: 45kg/6.38 24kg
Muzz: 50kg/5.50 rxd
Maree: 27.5kg/5.43 12kg
Di: 16kg/6.45 8kg
Kerri: 25kg/8.29 12kg
Maren: 45kg/4.52 rxd
Stephen: 55kg/5.22 rxd
11.30am
“Lynne”: 5 rds for max reps of Bodyweight Bench Press & Pull-ups
Marie: 13/25, 13/24, 10/13, 12/13, 13/7 = 61/72 = 133 @ 30kg
Chris: 21/39, 17/31, 13/27, 12/26, 12/24 = 75/147 = 222 rxd
5:00pm
Crystal: 32.5kg/5.39 8kg
Brooke: 23kg/5.60 8kg
Talitha: 25kg/9.44 12kg
Nic: 32.5kg/9.46 rxd
Keely: 32.5kg/6.17 rxd
Luke O. 55kg/8.42 rxd
Matthew: 50kg/81 reps
6:00pm
Aaron: 60kg/5.22 rxd
Lance: 70kg/5.30 rxd
Gozz: 70kg/5.37 rxd
How does everyone do the 5am session? I wanted to die getting up at four.
Hey Dave,
I’m hearing ya buddy, CRAZY stuff!!!!
Maren look at you go girl! Nice time even better than the hubby, sorry Stevie.
Not too far off Penny and I know how fast her burpees are, what is the secret of your success?
I hate to say it but maybe no DC and sugar??? What do you think?
I LOVE DC!!!!
Thanks Suey..YES I do think cutting out sugar has been huge!!! It’s amazing how the craving stops after a while…though I must say it took every bit of willpower to walk past the 50% discounted slabs of chocolate in Woolies the other night!!!
Dave…Dump the DC’s…you won;t believe the difference…tell yourself for 2 weeks you not going to have one…this is coming from a DC addict 4-6 per day!!!
Back Squats 50Kg match number of reps with Lefthanded Turkish Get-ups
Front Squats 50Kg match number of reps with Righthanded Turkish Get-ups
James
B.S =15 10 10
L.H Turkish Get-ups=15 10 10
F.S=10 10 10
R.H Turkish Get-ups=10 10 10
Alex
James
B.S =10 10 10
L.H Turkish Get-ups=10 10 10
F.S=10 10 10
R.H Turkish Get-ups=10 10 10
First time Backsquating and Frontsquat more then 30Kg Turkish Get-ups were 10kg only 2nd time doing them
Was going to do Killer but wanted to be slack and do somthing easy was wrong I think this was Harder
Hey Chris, I did rxd this morning didn’t I?