CrossFit Brisbane Hard 'n' up challenge 15 August 2010
Come and celebrate CrossFit Never Quits 1st birthday over at Prestons. The day will be run in ability categories and will be team events. Please click on lik to register your team.
Please support CrossFit Norwest athletes heading over to America for the finals of the CrossFit Games. CrossFit Norwest is holding a Soccer (Football) World cup tipping competition. Entry fee is $30. You are required to select winners of each game through out the cup and the winner will collect $700 cash (this depends on the the total number of entries- More entries more prize money/vice-versa)
Reminder to register for Jason Haywoods Rise of the Machines games held Sunday week at CrossFit Body M. Cost is $50 including shirt and lunch? Email
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for entry.
Use 12, 16, 20, 24kg kettle bells. Use one of the C&J kettlebells as the load for the weighted pull-ups. You may use the weighted vests for pull ups if not perform normal CHEST TO BAR PULL UPS
Post load and time to comments.
03 JUN 2010
BRING YOUR OWN STOP WATCH TO TRAINING TODAY!!!!!
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Andrew Pye
100km mountain bike race last weekend
Finished in 7hrs.37min.20 sec
169th from 284 in category
311th out of 510 riders.
Completed on pretty much no riding. Just CrossFit Training
WELL DONE ANDY!!!
WOD
Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
Post times to forum.
02 JUN 2010 Tabata
BRING YOUR OWN STOP WATCH TO TRAINING TOMORROW
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I hear people complaining the gym about workouts being to hard, about people saying "I can't do that.......... thats impossible!" New members struggling to do pull ups thinking they will never get it. In fact I can tell you first hand that some people are so lazy that they have actually stopped coming to the gym because they do not like the soreness that they get from their muscles. They think some of the workouts are too hard. This is even with scaling, dropping it way back to basics. See the problem is that some people think that if everything isn't given to them on a plate then life is just to freaking hard.
Well what most of us saw on the weekend was nothing short of abolutley AMAZING. See I have trained athletes that are not as fortunate as some before. Individuals bracketed as special needs. Everyone knows about the Para Olympics and those athletes are very well respected and stronger mentally and physially that many of us able bodied individuals. BUT on the weekend at CrossFit Brookvale many of us saw an athlete compete who was BLIND!!!!
I saw this guy standing there with his friend/guide/trainer. He had his cane standing in the front row, and I thought it was great that he had come to support. I was wrong!! Next heat he walks up the back sets up his deadlift bar all by feel......... His guide walks him to the box jumps where the athletes feels around and gets his bearings of the distance between box and deadlift bar. I didn't think it was real........... Training an athlete is one thing but having that athlete compete in something as technical as a CrossFit workout, well that takes courage, strength, commitment. I thought it was AMAZING! I had goose bumps watching this guy compete. He didn't just complete the workout he was actually very very very competitive. I do not know his name. I am not sure where he trains at, but that young man is someone I look up to.
For those people who think CrossFit is to hard, that they have to get fitter before they train, that think they are too old to start or just think a bit of muscle soreness is to much to live with............ take a leaf out of this guys book. He is everything CrossFit represents.
WOD TABATA
20 sec work 10 sec rest 8 intervals each exercise. 1min rest between exercises. Counting max (all) reps
pull ups push ups sit ups squats
01 JUN 2010 Max Split Jerk
Split jerk 1,1,1,1,1,1,1
followed by
AMRAP
finisher
31 MAY 2010
Yesterday CrossFit Brookvale had their open day/games competition. The was a huge success for the CrossFit community. Bass and team did an extremely good job at organising around 120 athletes into categories according to ability levels. From Norwest and Raw we had several athletes that competed across different levels. Drew, Adrian, Kat and Corinne competed in the intermediate level well actually Corinne competed in one advanced workout and one intermediate. Chloe, Sharon, DC, John, Matt, Dan and Rob competed in the elite levels. Dana unfortunately strained her lower back in her warm up prior to workout one.
The day was a huge success with several Norwest and RAW athletes doing much better than what they anticipated. Sharon did extremely well coming 3rd in the elite level. She performed well across both workouts and was rewarded with a great placing.
The next games day is scheduled to for the 13th of JUNE up at Gosford for Jase Haywoods expansion of his new box!
Look forward to seeing you all there.
WOD
Seven rounds for time of: 85/50Front squat, 3 reps 7 L-pull-ups
*sub 1 pull up and 1 knee to elbow alternately if can't L up
Post time to comments.
30 MAY 2010
REST
29 MAY 2010
Some of you may or may not be aware......... Well actually you should ALL be aware because it has been advertised, notice board-ed (If that is a word), spread via newsletter and facebook...........Tomorrow CrossFit Brookvale has its open day competition/gathering.
The address is
20 Wattle road Brookvale NSW 2100
CrossFit Norwest has a few people participating and it would be great to see familiar faces down there for support. Apparently the weather is going to be not too forgiving which means alot of other weekend sport will be called off. It would be a fantastic boost for those of us competing and a great social day out meeting other like minded individuals who put themselve through the same grueling SH$T we do every day.
Days like this being the CrossFit community together and I am looking forward to catching up with friends from other CrossFit boxes (studios) around town.
I would like to send my best wishes to those competing tomorrow. Dana C, Sharon B, Corinne K, Chloe VH, DC, John F, Dan W, Matty B, Drew J, Adrian M and perhaps if numbers permit Daz J and Dane J. Good luck!!
WOD
Five rounds for time of: 40 Double-unders 30 Box jumpsbox 20 Kettlebell swings 24/16kg
Post time to forum.
DEPTH?
28 MAY 2010 Helen
CrossFit bench mark workouts pop up sporadically through out CrossFit training according with the programming structure of that particular box (studio). CrossFit Bench mark workouts are used to replicate a set task or workload to be used for comparison against the same task or workload performed at another time. It is a way to replicate or measure work capacity across the same domains as it may have been tested previously.
Many of these bench mark workouts are named after girls name. To my knowledge they were named by CrossFit founder Coach Greg Glassman and named alphabeticaly ie Angie, Barbara, Cindy, Dianne................ etc. Each one of these bench mark workouts tests work capacity through different domains. However long the workout takes you or what ever exercises are in that workout if you are performing a bench mark workout you can bet yourself that there are thousands of people across the country that have done that workout before that you can compare yourself against.
Many people have their favourite girl. Alot of people love/hate Fran. We can all understand why. Today we are performing Helen. This workout has been made well known by OPT who was the first person on video to perform the workout in under 7mins. Lets see how our guys/girls match up!
