Tuesday, May 31, 2011
30 Dumbbell ground-to-overhead (45lb / 25lb)
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Monday, May 30, 2011
Sunday, May 29, 2011
Saturday, May 28, 2011
250 Chest to Bar Pullups
250 Kettlebell Swings 53lb/35lb
250 Double Unders
250 Overhead Squats 95lb/65lb
With a time of 28:25 & a display that got a standing ovation.
Unfortunately the Team didn't make the top 10 cut required.
Results at the end if day 2 seen CFP in 12th spot.
A big thank you to everyone who came out to support the Team over the 2 days.
Here's CFPs Heat times for today. The Team is looking foreword to another great day of support from everyone. Bring your voice with you. What a great venue.
WOD #1 Heat #2
Brendan & Captain V
WOD #2 Heat #2
PermaLink Posted in: Uncategorized
Friday, May 27, 2011
Thursday, May 26, 2011
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Monday, May 23, 2011
Saturday, May 21, 2011
Friday, May 20, 2011
Thursday, May 19, 2011
Maddies 1st Muscle Up
7 min warm up, then 10min to find 1rm
Thrusters (On the minute)
WOD #1 (6min cutoff, scale accordingly)
WallBalls 15-12-9 (11ft/9ft)
So perform, 21 Pullups then 15 Wallballs etc
Rest 4min from cutoff time
WOD #2 (Partner Up) 3 rounds
Buddy Carry (Honest 200m) switch @ bin. Scaled option = punching bag, power bag.
10 Partner facing burpees each
10 Deadlifts 160/120
*Partner burpee = one person lies in hover whilst other does burpee then leaps over partner. Then they lie down in hover & other person does burpee then leaps them. (Just think bar facing burpees performed in the "Open") 10 each or 20 in total.
*Deadlifts = Are done 2 person on bar. If theres not enough weight for entire group then set up as many bars & first in best dressed.
Post to comments
Wednesday, May 18, 2011
Tuesday, May 17, 2011
Monday, May 16, 2011
Saturday, May 14, 2011
A good turnout today Team with plenty putting their hand up for a spot. At Regional level they will ask the team to compete over 3 days, testing not only an athletes physical & skill level but also an athletes mental strength. We need to be ready for anything they put in front of us.
There are a few that had previously arranged to be away this weekend (leaving tonight) & can't make the morning, but anyone else who has their hand up needs to be ready for "Day 2" of tryouts at 6:30am.
Rest up Team.
Squad training tomorrow from 130pm, looking to kick WOD off at 2pm.
Bring your game tomorrow Team, there's spots up for grabs.
Also, I know it's late notice but who's also available Sunday?
I have to submit official team members by Wednesday morning. It would be great to see a couple more combinations before I decide.
I'll put foreword Sunday 7:30am, who's with me?
Friday, May 13, 2011
Started CrossFit: Jan 09
Occupation: Dental Nurse
Back Squat: 150kg
Front Squat: 105kg
Squat Clean: 100kg
Clean and Jerk: 100kg
OverHead Squat: 85kg
Squat Snatch: 60kg
Max Pull Ups: 21
Favourite WODS: The longer, The heavier, The Better
Least Favourite WODS: Anything with Ring Dips.
Fun Fact: I have previously convinced people I am a NBA All Star
Thursday, May 12, 2011
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
3-3-3 (On the minute)
Snatch Push Press + OHS
3-5 / 3-5 / 3-5 (No Misses)
Hang Power Snatch
3 @45% - 3 @55% - 3 @65% - 3 @75% (On the minute)
WOD - 3 Rounds
45 Double Unders
15 Jumping Pullups
(The bar should be 30cm above reach where possible)
5 Box Jump 24/20
1 Box Jump 30/26
Post to comments
Wednesday, May 11, 2011
Tuesday, May 10, 2011
It was great to have ex Panther & International Rugby League Player, Craig Gower train with us for a couple of weeks recently. He Is a CrossFit convert now & is looking for a box in France now he has returned.
We look foreword to seeing him again on his return.
Monday, May 9, 2011
Clear your calendar & get out to Sydney Olympic Park (27-29 May) to cheer on all the CFP athletes who are competing.
The event organizers are calling for any volunteers. The more people who get involved means less work for everyone & it's a great way to get behind the scenes. Put your name on board if interested.
Friday, May 6, 2011
Thursday, May 5, 2011
Wednesday, May 4, 2011
This is the May “Painstorm” WOD from the CrossFit Affiliate Page. Scale GTOH load (approx 70-75% 1RM) and HSPU’s as necessary.
Tuesday, May 3, 2011
Please post to comments if your available.
Moving foreword we will prob aim for a sunday morning. We will try and pick a day that suits the majority, so come & see me.
It's Game On
Monday, May 2, 2011
Sunday, May 1, 2011
Ill wait till the "Open" oficially closes tomorrow & do a post on it some time through the week.
However, with only 4 weeks till Regionals CFP will have qualified in Top 30 & will be fielding a Team of 3 Males & 3 Females. We will be running "Squad" training through the week. If you are interested trying out for a spot on the Team, please register your interest by C.O.B Monday 2/5/2011. We will have a squad of up to 12. Once we get everyones interest, we will arrange a training schedule that best suits the group.
I understand everyone has different schedules, but im sure we can make it work where most of the squad is there most of the time.
We have 4 weeks to get ready Team..