Deadlift 3-3-3
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 1.5 (1.25) x Bodyweight
Pistols
Burpees
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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".
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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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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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Anyone for a game of lawn darts?
WOD Results:
5.00am
Liz: 75kg/14.05 40kg
Tony: 110kg/10.40 70kg
Dan: 66kg/18.10 51kg
Aeon: 70kg/15.25 50kg
Claire: 53kg/11.01 40kg
Muttsy: 70kg/14.03 50kg
Michael: 90kg/10.43 60kg
Keely: 57.5kg/17.58 45kg
Michelle S: 75.5kg/14.12 50kg
6.00am
Stephen: 125kg/17.08 100kg
Maren: 90kg/15.07 60kg
Rach V: 80kg/12.42 rxd
Maree: 63kg/16.42 50kg
Muzz: 120kg/18.32 85kg
Selena: 72.5/12.45 55kg
Zane: 110kg/17.31 rxd
11.30am
Marie: 105kg/12.19 rxd
Chris: 140kg/7.22 rxd
5.00pm
Dave: 110/c/o @ 6
Sarah: 57.5/17.11 40kg
Robbie: 130/13.04 80kg
Amanda: 57.5/14.08 45kg
Nic: 65/15.24 52.5kg
Bron: 46/15.23 36kg
6.00pm
Chantal: 95/17.26 75kg
Andrew: 175/ c/o @ 3 150kg
Gozz: 130/16.40 110kg
Kerri: 36/ c/o @ 5 26kg
Brooke: 36/ c/o @ 7 (15min.)
Alison: 80/14.23 60kg
Paige: 45/19.25 30kg
For time 40push ups 20kettelbell swings 30push ups 15KB swings 20push ups 10KB swings 10Push ups 5KB swings =7.15rxd
15 Rounds for time
5Push ups
10Sit ups
15Squats=12.36rxd