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Crossfit photos

CF Games & Open Days 2010


CrossFit Wollongong
1st Birthday
17 October 2010

 

CrossFit Newcastle Made of Steel Games 30-31st October

 

CrossFit Attitude open day 14 November 2010

 

 

 

 

Barefoot Evolution

11 AUG 2010

Peter Campbell Successfully climbed Mt Kilimanjaro!!! Congratulations Peter!!!!!!

DATELINE:
Report Millenium Camp, 3650m ASL, Mt Kilimanjaro
7a.m. Saturday August 7, 2010
FINAL Day, Kili Climb 2010
Report by Paul Francis, Humpty’s founder and Executive Chairman


Un?bloody?believable. The 2010 Kili Club have done it – they made the Uhuru Peak at the highest
point of Africa between 7am and 7.30am Mt Kilimanjaro time (overnight Sydney time) and there is
no one who is happier than me. Okay, well, maybe Joe Hockey, who first came up with the idea to
climb Kili to help Humpty help sick kids, but I’ll get to Joe later.


My heart was in my mouth when Michele Rosengren from Adventure1000 called to share the good
news; that every single one of the Kili Club who attempted the summit, made it in one piece. They
are all exhausted and feeling the effects of a lack of oxygen but beyond that, they are in rude good
health, and for that I am both enormously proud and enormously grateful.


I had a quick word to Cath Murray who spoke on behalf of her fellow climbers when she said: “Paul,
this is one of the most challenging things that I have ever done and it’s been well worth it. It’s just
fantastic”. Cath and her daughter Airlie are the first mother daughter team to make the Kili summit.
Peter Campbell was a little bit more forthcoming than Cath. “It was the hardest physical activity I
have ever undertaken – but it feels great the day after.”
As Joe said to me earlier today when I passed on the good news of the successful second summit,
“there are moments over the last week that I’ve felt like I’ve been back there with them”. Mate, I
couldn’t agree more.


The 2010 team started their summit in two teams – the first heading off at 11pm with the second
following at midnight. It took between seven and seven?and?a half?hours to make it to Uhuru Peak at
5896m ASL and I know with every molecule of my body what a huge effort that was. The challenges
are enormous – both physically and mentally, and I’m not even going to start about the climate.
Before the climb, Peter Hillary and Jamling Tenzing – our guest lead climbers together with Peter’s
daughter Amelia – gave the team some tips, the most important of which, at least to me, was “get
out there and do your best and embrace every minute of it”. Those words ring so true and I reckon
they apply to just about everything in your life.


Jane Flemming, a long?time Humpty Dumpty Foundation board member and great supporter who
climbed with her husband Ian Purchas, drew on her days as a world?class athlete and gave her fellow
climbers a bit of a pep talk before they left. On the eve of one of her Olympic races a sports
psychologist sat her down and said: “If not now, when? If not you – who?” Sure enough, that
inspired each of the 17 Kili Club members who started the summit ascent. They all made it.
Suffice to say that the wind was howling and the snow was falling when the Kili Clubbers broke camp
for their night ascent.


I will let you in on a text that climber Tony Chamberlain sent his wife Melinda just before starting out
for the summit: “At last night's briefing they handed out your letters. Thank you, they were great. I
took them to the top of the mountain. It was like Masterchef. We were woken at 10:30. We had to
put 5 layers of clothes on. We left camp at midnight. It was snowing, then we walked for kms and
kms straight up the mountain. The air was so thin, everyone suffered. It was the most difficult thing

WOD

[A]

15 rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

REST 5mins

[B]

8 rounds for time of:

5 pull ups

10 push ups

15 squats

* aim is to perform part [B] faster than half the time of part [A]

 

Post time to comments.

 
10 AUG 2010

[A]

Deadlift 5-5-5-5-5 reps

[B]

10 by 50m sprints at 100% effort on the 30sec after last sprint 30 burpees. Aim is for a training effect and lactic acid tolerance. You are not to "save" your energy for the last run and burpees. Individual sprints and burpees will not be timed. Bragging rights only.

Post loads to comments/forum

 
9 AUG 2010
Many of you have been aware of the continual dramas we've experienced in our current location due to uncoperative neighbours. Well they have restricted our workouts for too long and instead of taking up an offer to move within the same complex we are now finalising our new location.



The new place will be bigger, better and suited perfectly to our needs. The move is likely to take place during September and be open officially in October. Till then everything remains as normal. The move will only disrupt 1 weekend of training. The new place is only 5mins from the current box.

[A]
10min to reach 1rm front squat (after warm up)

[B]
Complete as many rounds in 12 minutes as you can of:
70% 1rm Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders



 
8 AUG 2010
REST

 
7 AUG 2010
TEAM MURPH

In pairs (teams can mixed or single sex)

800m run 20/10kg
100 pull ups
200 push ups
300 squats
800m run 20/10kg

Each member will run each 800m holding their respective weight
Members do not have to run together but 1st member back from the run can not start until 2nd member (slower runner) returns
One member working at at time
Each pair has to total 100, 200, 300 movements NOT perform that number each

Post time to comments/forum.

 

 
6 AUG 2010

South Central Regional Event 4


[A]

For time:
10 Muscle-ups
15 Handstand push-ups
70kg Squat clean, 20 reps
Run 600 meters



[B]

In teams of two perform as many rounds as possible in 10mins of 'Fran'.
Teams can be mixed, males lift 40kg, females lift 30kgs, or single sex teams. Only one person working at a time.

90 reps for 1 complete round of Fran. Tally total rounds and partial rounds by a rep count.

Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean).


Post time to comments/forum



 
5 AUG 2010


Returning home last week from a CrossFit overdose if that is possible and a whole lot more addicted, CrossFit Norwest has programmed a few back to back days of regional qulaifers from around the world.


Todays workout come from the Northeastern region in America. As you can see Rob Orlando posted a time of 4min at the regonals. Of course not all Norwesters are here to break world records and some of these workouts are particularly tough so give it your best effort.


The over head squat will be taken from the ground in either a power snatch or squat snatch. You are allowed squat snatch into the overhead squat each time you break. Pull ups are chest to bar so there is no question about range of motion.


[A]

WOD


Northeast Regional Event 1 (USA)


Three rounds, 21-15- and 9 reps, for time of:
60kg Overhead squat
Chest to bar pull-ups


Rob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat).


[B]

As many points as possible out of 600 (60sec x's 10 = 10mins and 600points. 1 point = 1 sec. Perform prone hold, bridge, plank.... Whatever you'd like to call it for as many points from 600 (10mins).

Each time you drop or take a knee count the seconds you are resting and subtract from 600.


Post time to comments/forum.




Posted from my iPhone using J Admin Mobile!
 
4 AUG 2010- RANDY
[A]

"Randy"


35kg Power snatch, 75 reps for time.





[B]


Beep Test



Post time to comments/forum.




Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
 
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