Perform as many rounds as possible in 20 minutes of:
5 Thrusters, 42.5kg (30kg)
7 Hang Power Cleans, 42.5kg (30kg)
10 Sumo Deadlift High Pull, 42.5kg (30kg)
Post rounds and reps completed to comments.
Compare to last time here.
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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".
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Mon: 5&6am | 12pm | 5&6pm
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Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
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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
CrossFit SEQ: Spirit of CrossFit Challenge:
2nd October
www.crossfitsoutheastqueensland.com.
CrossFit Ipswich: Lock and Load Challenge:
22nd October
www.crossfitipswich.typepad.com-
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WOD Results:
5am:
Liz: 5 (22.5kg)
Penny: 6+5+7+3 rxd
Wade: 8+5 rxd
Damo: 5+5+7+3 rxd
Romana: 5+5 (10kg)
Aeon: 6+5 (22.5kg)
6am:
Selena: 5+5+7+4 (22.5kg)
Maree: 6 (22.5kg)
Michelle.S: 4+2 (18.5kg)
Kira: 6 (18kg)
Ange: 5+5+3 (16kg)
Keely: 3+5 (18.5kg)
Maren: 8+2 rxd
Stephen: 7 rxd
Rach: 9+5+4 rxd
Tony: 4 (30kg)
Paul: 7+7+7 (30kg)
8.30am
For time:
70kg Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
18kg dumbbell Push press / push jerk, 30 reps
30 Double-unders
60kg Thruster, 15 reps
30 Pull-ups
30 Burpees
100m Walking lunge with 20kg plate held overhead
Drummond 22.36 rxd
5.45pm:
Dave.L: 4+5+7+6 (30kg)
Tui: 10+5 (30kg)
Sam: 3+1 (21.5kg)
Kylie: 7+4 (27.5kg)
Luke: 7 rxd
Sue: 9 rxd
Dave: 7+5+7 (30kg)
Kacie: 5+5+7+3 (25.5kg)
Muzz: 6+5 (40kg)
Alison: 8 (28kg)
Jeremy: 7 (30kg)
Andrew: 8 (sub push press 42.5 kg)
Chantal: 9 rxd
Katie: 3+5+7+8 (23kg)
Deniece:5+3 (27.5kg)
CrossFit Total: 1RM Back Squat/1RM Strict Press/1RM Deadlift/Total
Wade 135kg/90kg/200kg/425kg
Damo 125kg/72.5kg/180kg/377.5kg
……
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