10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Ring-dips
Box Jumps 24″ (20″)
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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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t: 1300 654 775
m: 0422 704 086
e: info@coastalcrossfit.com.au
f: 07 5494 6428
Address:
13, 7-9 Premier Circuit,
Warana QLD 4575Training Times
CrossFit:
Mon: 5am | 6am | 5pm | 6pm
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Sat: 7:00am
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
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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: (25 minute cut-off)
5am:
Liz: 18.52 purple ring-dips
Damo: 11.51 rxd
Wade: 14.26 rxd
Michelle.S: 18.20 red band/12′ box
Aeon: 21.27 negatives
Michelle.C: 18.12 red band
Glen: 17.55 rxd
6am:
Stephen: 14.33 rxd
Luke: 22.07 rxd
Tim: 19.59 rxd
Selena: 19.13 negatives
Maree: 19.46 negatives
Keely: c/o 18 box jumps to go.
Sue: 17.00 rxd
8.30am:
“Heavy Grace”
30 reps for time, 70kg Squat Clean & Jerk
5.24 rxd
5pm:
Wade: skills
Dave.L: 23.21 blue band/12″
Carla: 18.47 red band
Alison: 19.19 negatives
Nic: 23.08 red band
Damo: skills
Muzz: 21.04 orange band
Sean: 24.26 negatives
6pm:
Sam.W: 18.52 blue band
Kylie: 15.54 restricted ROM
Dave.B: 17.26
Chantal: 13.41 orange
Deniece: 18.04 red band
Andrew: 22.17 (squats/box jumps)
Katie: c/o with 1 round to go.
Aaron: 15.29 rxd
Drew: 19.50 negatives
Grant: 21.24 negatives
Romana: 23.26 blue band
So after consultation with Michelle C & Glen I finally figured out how to reply..that was a WOD in itself – lucky it wasn’t for time!
Drummond – Just wanted to say a BIG thankyou for helping me work out these demon box jumps they are NASTY!!! Hoping my mongrel dog comes out & scares them away one day very soon & I’ll be jumping on & off them like a pogo stick! thanks heaps
I may psych myself out. I may cry. I may puke. But I will not quit. EVER! ♥
Drummond… That’s massive…
How good are the WOD’s for the sectionals? Not suggesting that they will be easy, but great to know that I can do them all rxd (just a little rest during the muscle ups!)
Nice RXD Sue!
Have you checked out the sectional WOD’s yet?
Thanks D, Yeah have checked the Wods for sectionals, as usual they look ok on paper but as we know that can be very deceiving. Its always tough and hopefully all the competitors from our affiliate will be feeling great and ready to go on the day. See you tomorrow and all of us girls can disect those Wods and work out some sort of strategy, I would be very interested in your opinion? Cheers Sue
holy crap Damo you smashed it!
Yeah holy crap Damo you did smash it! Wade you got me on this one.
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[...] WOD: Tuesday | Coastal Crossfit Queensland | Sunshine Coast … [...]