So we just finished Day 1 of the CrossFit Regionals and Team Tropic Thunder is in 5th!!! Legit

We have also had a good opportunity to hang out with some of the CFTSV supporters and chat about the changes to the programming, you know the Beginner thing. People don't like it so we are ditching it! Easy as that.

In its place we will have four descriptors which any of your athletic attributes can be assessed as, they are Basic Competency, Intermediate competency, Advanced competency and Elite Competency.

For example a 2km Row: a basic level of competence for a 2km row is 8:10 for men and 9:50 for women, Intermediate is 7:30 for men and 8:50 for women, Displaying advanced competence at rowing would require 7:10 for men and 8:00 for women. Elite CrossFit Rowers should be able to put up 6:50 if they are male and 7:20 for females.

We just watched the 2nd workout and the best finishers were finishing 2km rows in 7:10 before proceding to do 50 pistols and 30 Hang Power Cleans @ 100kg(men)

This example helps me put our levels in perspective.
The athlete who displays advanced competence in all aspects of their fitness as assessed by the new tiers system should be able to hold their own at the regional level - not win or top ten, that is the domain of someone with elite competence.

Our Team came 3rd in the team variant of the same workout and while they are advanced by our standards I can assure you - and they will agree - that their competence in weightlifting is a long way from elite.

When I roll out the workouts I am programming for three different adaptations:
Basic Programming - looks to develop Engine/Huff and Puff, Muscular Endurance/Hypertrophy and Basic Skills in Gymnastics, Kettlebells, Skipping and moving in general. Guaranteed volume lots of Time based workouts.

Intermediate Programming looks to develop Strength and challenge body position by asking for good movement while huffing and puffing and trying to go fast - task based workouts. Intermediate programming is intended to challenge the athlete that has basic competence by asking for larger sets or more complicated movements.

Advanced Programming : Is focussed on Power development, more technical movements and really attacking the task set. This programming is designed for the athlete that has achieved an intermediate level of competence and wants to be better either for self development or even to head into competition.

The programming is designed like this, if you look at the workout and the basic prescription is beyond you - then scale it and work hard. If the intermediate prescription is beyond you then Hit the Basic workout as hard as possible. If you can do the intermediate workout but you are pretty sure you would move poorly or struggle to finish in the cut off then the option is there for you to attack the basic workout. If the intermediate workout is in your wheelhouse then hit it or if the basic workout looks like it would pay you better dividends hit that. If you could do the advanced workout but you are pretty sure you would move poorly or struggle to finish in the cut off then the option is there for you to attack the intermediate or basic workout. If the advanced workout is in your wheelhouse then hit it or if the intermediate or basic workout looks like it would pay you better dividends hit that. (see how I used Cut and paste there - its a trend)

We believe in calling a spade a spade. If you can just get yourself from under the rings to over the rings it does not imply you have an intermediate competence in that area. I would happily label an athlete with 1 beautiful Muscle Up from turn out intermediate but for them to progress to advanced (Men 5 MU, Women 3 MU) they probably need to hit workouts with heaps of pull ups and ring dips in them to augment their practice of MU.

The mirror of truth sucks! when I look in it and see a massive hole in my overhead squat competence do I A) break the mirror and call it names or B) chase down opportunities to get better at overhead squats. I think you know the answer.

I understand that it can be hard to know what your level of competence is so we are going to release some guidelines in the format of athletic skill cards (an idea we stole from CrossFit Thames) but there is more data at your disposal. When coaches encourage you to get your elbows up or ask you to scale weight they are trying to help you move better this is an indicator that possibly you have bitten off more than you can chew. When you wake up sore as hell and talk to your mates and they are not - then again ; more than you can chew. When it feels like you are unco at a weight or moving ugly - more than you can chew and when you get timed out on every single workout - possibly more than you can chew.

Our goal is to get everyone into their sweet spot, where they stand to make the most improvement, every single workout. This is not easy so please don't make it harder than it needs to be by bringing your ego to the gym.

Post thought/questions/specific examples to comments.

Run 400m

21 Kettlebell Swings

12 Pull Ups

Video: To Swing like a Russian or an American? Please watch this before the workout.

then

2 times through

3 mins Row for calories - heels down backs flat

Rest 1 min

2 mins Double Unders

Rest 1 min

1 min Burpees

Rest 1 min

In the video Team WOD 3! Ally and Strick will hit this for us tomorrow!

Competition starts today!!

So what you need to do to be kept in the loop is create a Twitter account and follow CrossFitTSV

  In addition, will also be adding comments to the blog throughout the weekend so keep hitting refresh on those iphones, computers, ipads and Android devices.  Also keep an eye on games.crossfit.com for up-to-date scoring from all regions competing this weekend.

www.Twitter.com

Follow: CrossfitTSV

Also add your message of support to the team and we will pass these on as they arrive.

Best of luck Team Tropic Thunder :-)

Most of the coaching staff is also heading down so we are a little short staffed but Brycey and Loz will fly the flag hard for us back home.  With this we have opted not to run our 6pm Friday Team WOD for this week and will get that back on track next week.  We would love more people to come down for this WOD where the focus is definitely lots of fun as well as some hard work.

If you want to follow the team over the weekend your best bet is games.crossfit.com or on Facebook or Twitter.

See you all when we get back!!

drive through your heels!!!

Then 10-8-6-4-2 Strict Pull Ups

coupled with 20-16-12-8-4 Wall Balls

We were blown away by the efforts of everyone to dress up and really get into the spirit of things.  Notable mentions must go to the Cass's team, The Lynch Mob, The Wally's and the Sports Med crew.  However it was the Tetris team that took best dressed with quite a bit of effort going into their outfits.  The same could not be said for their Trivia ability as they came stone, motherless last.

The last part of the night saw us go into our annual auction for 12 months of unlimited training with 
FS/CFTSV.  This started slowly but soon gathered momentum as people started to work out the value in this package.  It was a titanic battle between Linda and Cass but in the end it was Cass who came out on top with an unbelievable donation.  Thank you to everyone that participated in this and to Cassie we tip our hat to you!!  In the end because of your generosity we were able to donate $4000 to the Sam Faust Foundation!

Thanks again to all and we already have plans to be bigger and better in 2013.

A strong overhead squat leads you to a good snatch receive position!

Run 800m

25 Pull Ups

50 Push ups

Rest 2 mins

then

AMRAP in 6 mins

4 HSPU

5 Deadlifts 100kg/70kg

With Brendan now being located in the city he brings with him a brand new service that until now has not been available.  As an Accredited Exercise Physiologist, Brendan specialises in exercise prescription and rehabilitation for people with chronic disease and injury (for example: Type II diabetes, heart disease, high blood pressure, lower back pain, shoulder & knee pain).  As Brendan is accredited with Exercise & Sports Science Australia he is affiliated with a number of private health funds and the Department of Veterans Affairs.  This allows clients to receive a rebate on 1-on-1 and group sessions from their private health insurer if "Exercise Physiology" is covered in their insurance.

If you have any queries or questions please do not hesitate to contact Brendan via email (bconn@fitsolutions.net.au) or phone (4772 5350).

5 MU

Sprint 100m

15 Squats

So far we have over 20 people committing to the Half Marathon which is fantastic but I am a little greedy.. I want heaps more.  So it's the CrossFitters turn to stand up and get involved and put to good use the training that we do in our respective Boxes.  

Starting this Monday 14 May we are running a 12 week running program to have you prepared for whatever challenge you decide on whether it be the Half Marathon, the 10k or the 5.  There will be 3 sessions a week blogged on the FIT Solutions website where you can drop in and join the rest of the gang or you can decide to do your training whenever you can squeeze it in.  We believe, that coupled with your normal CrossFit routine we will have you ready to tackle whatever event you decide.  There is no charge on the running sessions.

As far as rego goes for the Festival don't worry yourselves too much at this stage as we are still 3 months away.  Just try and get the three sessions done each week and see how you are going closer to the event.  Rego is free for FIT Solutions/CrossFit Townsville members.  

Info on sessions and venues will be on the FIT Solutions page (www.fitsolutions.net.au).

Hope to see you there.

then complete the task with as little rest as possible:

Run 400m

5 rounds of :

6 Pistols

7 Big Box Jumps 32/24in

Run 800m

Post time taken to comments.

Finisher - Max effort Hip Extensions.

then:

Beginners:

4 x 350m Rest 3-5 mins between efforts 

Men if your 500m row takes 1:50 or more this is your workout. Look for consistency across sets.

Women if your 500m row takes 2:15 or more this is you.

Intermediate:

4 x 500m Rest 3-5 mins between efforts

Men if your 500m row can go down in 1:35 or 1 km in 3:35 this is you

Women if your 500m row is 2 mins or 1km is 4:10 this is you

Advanced:

Row 1km, Rest approx time taken to row 1000m (4 mins)

Row 750, Rest approx time taken to row 750m (3 mins)

Row 500m, Rest approx time taken to row 500m (2 mins)

Row 250m

If you are unsure of what to do then make your first one a really hard 500m and use the time to help the rest of the decisions.

then

8 min AMRAP of :

5 Double Unders

5 Clean and Jerks 60 kg

So starting yesterday we are implementing some obvious levels with respect to the daily workouts. These workouts will be Beginner, Intermediate and Advanced. The desired goal is to ensure that the stimulus is appropriate to keep improvements coming.

The natural question will be what am I?

No one wants to be a beginner for ever but it is naive to belive that time alone brings competency. Dan and I will be working together to come up with some CrossFit Townsville skill levels similar to those seen here.

This idea is not new. These skill levels have been around since Oct 2008 and were first released on the CrossFit community by Dave Warner of CrossFit Seattle.

I have pushed back on stratification of our athletes in a martial arts type fashion for a while now because I believe people are capable of identifying their weaknesses and striving to improve them. In addition I would hate to see clicks of intermediate or advanced athletes forming and disturb the community feel of our gym.

That said we have some athletes that are ready to move to the next level and should have their sights set on the team competition next year and possibly individual competition the year after. This degree of improvement is served well by having goals. The skill levels - that is advancing in a balanced fashion through all of the available attributes - are a fantastic motivational tool for athletes of all levels.

Please peruse the link provided and we will look into some score cards so you can keep track of your progress.

then

30-20-10

Pull Ups

Alternating Split Jerk 60kg/42.5kg

then

5-4-3-2-1

Extended Range of Movement HSPU

with 1 hands only rope climb between each set.

why OHS? check out the video

So the program at the Country will be:

4pm - Open Gym

5pm - WOD

6pm - Team WOD

This will give people the opportunity to have a crack at two workouts on Friday if they feel up to it.  The Team WOD won't be designed to destroy people (all the time) with more of a focus on a bit of fun and friendly competition.

At the City Friday will be:

5.00pm WOD (for now) and if the Team WOD timeslot is a success and the interest is there we will look to spark the same thing up.

If there are any queries on the above info please feel free to approach either Bryce at the Country or BC at the City.

rest 3-5 mins and repeat.

Hip Thrust 3-3-3-3-3

then 5 rounds of:

1 min max reps heavy russian swings 32/24kg

rest 30 seconds

1 min max knees to elbows

rest 30 seconds

5 rounds for time

7 Muscle Ups

21 SDLHP 42.5/30kg

We will spend some time practicing Muscle Ups today and I want everyone to think on this... perfect practice makes perfect permanent, practice just makes permanent. Dont do poor movement in the practice piece - scale as required to move as close to perfectly as possible. If your form gets away from you a bit in the workout because you are chasing it down - so be it. If you are moving poorly in your practice time because you are too stubborn to scale = STOOPID!

Friday night lights will be a team WOD following the 5:30PM class at the country box only.

There will be no 5:30PM class in the city.

The workout is a suprise :)

then 

4 rounds for time:
20 Box Jumps
20 Push Ups
20 Body Rows

then...

AMRAP in 6 mins
Run 800m
Max Deadlifts 120/85 in remaining time.

then

7 Rounds for time:

10 Push Press 50/35kg

5 L Pull Ups

The Games are coming!

Sumo Deadlift High Pull 50/35kg

Overhead Lunge Walk 20/15kg

Abmat Sit Up

then

20 reps at 50% of best 1

then

1 mile TT

Get a group of friends, register a table and pay your $30 ($240 per table) ASAP, you don’t want to miss out. For those who have already registered a table – payments are required soon to secure your team a table for the night.

This year we want tables to choose a theme and come dressed in that theme (why should Stricko have all the dressing up fun??). 8 people per table, tickets include some nibbles and a fun night of trivia. This year our chosen charity is the Sam Faust Foundation, which supports young people with leukemia. We would love to see heaps of people there. Once again we will have some awesome prizes, including a prize for the best-dressed tables. There are booking sheets at Fit Solutions, Country box and City box. Remember to make payments soon to ensure your spot in one of the best CrossFit/Fit Solutions Townsville nights of the year.  Any queries - please contact Aimee at astrickland@fitsolutions.net.au

Matthew Lambert "LAMBO" 26 was a Sniper from the 2nd Battalion Royal Australian Regiment & part of Operation Slipper MTF3 deployed to Uruzgan province, Afghanistan. On the 22 August 2011 whilst on night operations in the Khaz Uruzgan region he was struck by a I.E.D ( improvised explosive Device) and latter died of his wounds.

Private Lambert has been awarded the Australian Active Service Medal with clasp International Coalition Against Terror, Afghanistan Campaign Medal, Australian Service Medal with clasp Timor - Leste, Australian Defence Medal and the Timor – Leste Solidarity Medal.

Please feel free to make a donation today as we honour an Aussie hero and a mate for many of our athletes. Donations will be split between the Commando Trust Fund and the CrossFit Townsville Regionals team campaign for Tropic Thunder.

Attention : Friday night lights in the city!

At 5:30 PM at the Country Box will be the last opportunity to do Lambo!

Then at 6-6:30PM Friday Night Lights Event 2 - 1000 burpee challenge.

There will be no 5:30PM class in the city.

The rules are simple - as many people as you want to a team and the it is 1000 burpees per team. Cost is $20 per person and all funds are distributed as above.

then

5 rounds of 1 min max effort rope climbs(encourage touch and go) then 1 min max ring dips. Rest 1-3 mins between rounds depending on rope availability.

"Pheezy"

Three rounds for time of:
75kg Front squat, 5 reps
18 Pull-ups
100kg Deadlift, 5 reps
18 Toes-to-bar
75kg Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Bench Press

then

21-15-9

Strict Pull Up 10/5k

Strict Press 42/30 kg

Front Squat 1-1-1

then AMRAP in 12 mins of :

20 Wall Balls

Run 200m

20 HPC 42/30kg

Run 200m

Starting today I have a seperate program in place for our team. You may see them working on something different to the posted work out. Why? As general participant CrossFitters we are pursuing Increased Work Capacity Across Broad Time and Modal Domains. As Members of our regionl team they are pursuing increased work capacity specific to the posted workouts - there are dfferent goals and as such, different programming.

10 mins to find max Jerk from Racks

Tabata Jerk @ 90% of max (1-3 reps)

Max effort Double Unders in 2 mins

Timing,Position and Timing are all you need to think about oh and Position, Timing and Position.

20 Partner Deadlifts 200kg(Male Pair)

20 HSPU (split between both men)

20 Deadlifts 145kg(Female Pair)

20 HSPU (Split between both women)

20 HSPU (Split between both men)

20 Partner Deadlifts 200kg(Male Pair)

20 HSPU (Split between both women)

20 Partner Deadlifts 145kg(Female Pair)

Each partner must perform at least one HSPU but otherwise the division does not have to be even. Both partners must be on the barbell while it is being lifted. 

Deadlift 3-3-3-3-3

Friday the 20th we will be conducting Workout One of the teams competition as the days WOD. The workouts will all be released on Thursday at some stage here. I would love to see as many people as possible turn up and have a crack at this workout against the your team: Tropic Thunder. We will put people into teams on the night and this will be the WOD for the day.

Friday the 27th we will be doing the 1000 Burpee Challenge Fundraiser. Teams of as many as you like $20 a head racing against the Tropic Thunder team.

Friday the 4th and Friday the 11th we will hit another of the team workouts against the team and hopefully they will hand everyone their asses on a plate.

Get behind the team follow the regionals and get excited because the World Games are just around the corner (They are what get me out of bed every morning for training).

Hero workouts don't really make you much fitter - the long grindy nature of these workouts means that your average power output is much lower than a Fran or some 400m repeats.

So why do them?

Hero workouts allow you express your hard earned fitness in a slog to honour those who used their physical capacity to help the rest of us enjoy the lives we live.

This one is tough:

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

If you have a 10kg vest - wear it.

Compare Results to last time in the archives find the 14th of November 2011.

I have posted a discussion on injuries in the news section on the left hand side of the website click here  to read.

then

Three Rounds for time:

3 Skin the Cat

6 Dumbbell Push Press 20/15kg

9 Big Box Jumps

Run 200m 

Next week is ANZAC day so expect some heroes in the next week or so. We will be revisiting a favourite of many tomorrow and honouring a local soldier next Friday. On the Friday we will be asking for donations that will be distributed between the Commando Trust Organisation and the Team Tropic Thunder Games campaign evenly and anything you can contribute will be greatly appreciated. In addition to the hero workout we will be running an event similar to our Friday night lights: 7PM till 8 PM there will be a massive burpee off! 1000 burpees for time!! $20 per person to enter. Burpees may be distributed as you wish between all of your team members. Teams can be any size. Teams will be ranked against other teams of the same/or similar sizes for the glory of fastest to 1000.

Please come along and support this as proceeds will be split again between the Commando Trust and Tropic Thunder Games Campaign. 

12 mins

1st minute 3 Strict Pull ups

2nd minute 6 Strict Pull Ups

3rd min 9 Strict Pull Ups

Repeat for 4 cycles if you cannot get out your 6 reps drop back to 2,4,6 or add a heavier band.

Max out on the 12th set!!!

then

Randy

75 Power Snatches at 35kg/22.5kg

I need to see your feet move!!!

The weight is light so this is 75 opportunities to practice moving well - Do it! 

Warning Video is Coach Glassman and he drops an F Bomb- otherwise all good. 

This will be our last opportunity the muck about together because next week we will find out the workouts and then we are immersing ourselves in them.

The team will be doing 5 weeks of purely training that makes them better at those workouts so we have our best chance of qualifying for LA. 

Want to Snatch? The eastern Bloc coaches would insist upon OHS at BW before allowing people to Snatch.

Want to to do Kipping Pull ups or Muscle ups ? - Prepare your body by developing competency in the strict versions of the movements.

Remember it is more than just getting it done - Move well first then move more weight well - practice.

Lastly if you want a  good Clean - Front Squat baby!

Front Squat 

3-3-3-3-3-3-3 

then

Tabata Squats 

or OHS 3-3-3-3-3

If you don't have a solid OHS that is where you should spend your time.

OHS is absolutely a prerequisite for Snatching - get better at it.

Then

3 mins max Handstand Push Ups

rest 1 min

2 mins Ring Dips

rest 1 min

1 min max Push Ups 

then

Row 2km - Fast! 

Deadlift 100/70kg

Press 50/35kg

Power Clean 75/52.5kg

Check out Ben B talking about advanced programming in full here 

then

4min AMRAP of Burpee Pull Ups!! 

then

AMRAP in 7 mins

1 Rope Climb

2 Power Snatch (use the weight you used for 3 OHS or 80kg whichever is lighter)

3 HSPU

4 Pistols

It is time to attack the Easter Calorie Surplus!! 

Evidence based fitness is what keeps me in the game more than any other aspect of CrossFit.

I really liked the 12.5 workout being a revisit of 11.6 last year because it gave people a tangible measure of where they stacked up against not only everyone else who was registered but also themselves.

I often get a request to duck off to the side and chat with someone. Now this person doesn't want to start a big debate or get everyone involved but is convinced they are not improving - I love how this is a whispered thing so that everyone around doesn't hear it and then run off and start doing Zumba. 

My first point of call when confronted with this problem is to ascertain how this stalling of progress was divined, "How do you know you are not improving?" I generally ask.

YOU: "Well I am definetely a bit stronger and I am getting better at pull ups and stuff but (here is where they get a little embarrassed) I am always last especially on running workouts."

ME: "What is happening with your mile run times better, worse or same?" 

YOU: "I don't know but I am always last on the runs, except that one time when I beat the girl in the red shirt but I don't think she comes anymore. "

What is happening is the individual is getting fixated on their position in the class not on their fitness. This is understandable because your ranking is very easy to determine in every workout while your fitness requires a little more diligence in record keeping.

Enter the Plug :)

Beyond the whiteboard is my program of choice for data(fitness) tracking. Bryce and I are using it to stay motivated because we don't always get an opportunity to hit the classes, Sean Pearce has been using BTW since we first encouraged people to give it a go. There are plenty of people to ask about it.

To read about it from their own site click here.

 The cost is $3USD a month or $33USD a year and it is worth it. BTW offers a month trial to see if you like it and we put all our workouts up so you can fill in your data.

Give it a try and then tell me you are not getting fitter .

Do at least 20 push ups for every easter egg you have eaten already or plan to eat tomorrow.

They better be better than the ones Jeff does in this video. 

Post times to comments. 

Rolling into Easter we are closed for Good Friday and Easter Saturday but back on deck for Easter Monday.  We are going to run a 7am and 8am session at both boxes on that day.

On behalf of the whole CrossFit Townsville team we wish everyone a safe and happy Easter!!!

3 rounds for time:

Row 50 calories

20 Kettlebell Swings

50 Double Unders

20 Burpee Box jumps 24/18 

then

Max effort Kipping pull ups

Rest 3 mins

Max effort Strict Pull Ups

Rest 3 mins

Max Effort Active,Passive hang shrugs. 

 then 5-5-5

Seated Goodmornings

then

Max Effort 500m Row 

21-15-9 or 21-15-9-21-15-9

Thruster 42kg

Pull Up

CrossFit intends on pushing the margins of your performance because that is where we fail. Only by exposing ourself to new and harder stimulus can we hope to adapt and get better.

If you have a Fran that is less than 5mins you are invited to attempt a double Fran. There will be a cutoff.

If you dont have sub 5 Fran - get after it and double up next time!

In other news:

Competition Squad training will start this week on Wed at 7PM at the Country Box. If you are interested in coming along and providing some competition for our team we welcome you. Top ten finishers in our box overall or best scores in the box for any workout. We would love to have our team compete against another team made up of you guys.

Weightlifting Intensive is coming back in May, Our focus for April is on the Comp squad and come May we will fire up another 10-12 spots for a weightlifting intensive.

Team Workout (4s)

3 rounds For Time:

100 Wall Balls

100 Tyre Flips

100 Burpees

100 Overgrasp Pull ups 

then

Row 1000m

50 DB Press,Push Press or Push Jerk 15kg/10kg DBs

30 Body Row (hands and feet same level)

Remember on the heavy presses rest is your friend 1-3 minutes is required between sets more if you almost missed your second press on the preceeding set.

then

AMRAP in 15mins

50m Farmers walk 62/48kg

10 Push Ups with hand release

50m Overhead Lunge walk 20/10kg

10 Push Ups with hand release 

then

For Time

Run 400m

6 rounds of :

10 KB Swings 24/16kg

10 Knees to Elbows

Run 400m 

If you have a sub 10 min 30 MU for time open with a weighted MU 1 RM test.

then

Annie

50-40-30-20-10

Double Unders

Abmat Sit Ups 

Negatives first:

1.People don’t like the Mirror of Truth.

When you ask someone how he or she went and they reply “Shit” (the correct answer is your score or time) and the score is higher than that of the person asking you. Then by extension theirs is....? What are they really telling you? That they thought they were better than the score they got, that they picked the wrong strategy or that they thought they would beat someone who beat them.

What is beautiful about the mirror of truth is that it never lies and when you get fitter it will happily let you know.

2. Some of us struggle to comprehend the required range of movement: be it Wall Balls or Chest to bar pull-ups. Our goal is that everyone can and will no rep themself before any judge has a chance to step in and make the call. Make it one of your goals too.

ok, Positives :

1. Participation!!! We were the 3rd largest team in the region (behind CrossFit Brisbane and CrossFit Sydney) with 101 registered athletes. Now not everyone did all the workouts and some did none but without a doubt the level of participation was something I was super proud of.

2. Having a dig!!!

Repeat offenders improved and noticeably so. I can confidently say that our program really works. I would encourage those that did the open last year to post their improvements particularly on 11.6 vs 12.5

I can rattle off a heap of names but Cate Hooper and BC are two that stick out in my mind as hugely improved and if I was asked who are our most consistent athletes at turning up to sessions their names would be in their with the best of them to.

Many people surprised themselves with how many burpees they could do, PBd on their (possibly ugly) Snatch, got a first ever Karen time or a new PB and some people got their first chest to bar pull up or toes to bar. People rose to the occasion and it was awesome to watch.

3. I am so excited for the first timers who are very new on their CrossFit Journey next year the open will be a totally different experience. Congratulations for stepping out of your comfort zone - you are our ambassadors for next year, help us be number one in the region for participation.

4. Lastly, The Friday Nights and The Sunday mornings showcased the community and it was phenomenal. Great Videos from Andy B, Edible BBQ from Deano :) and reliable admin help from Ian McLeod, Kat Pickering, Errica F and CFTSV Coaches on their Sunday off. Thanks to Peak for the massive Fan! Thanks to those I forgotten to mention we really appreciate all the help guys.

But most importantly everyone cheering on people they didn't know, counting for whoever needed it and hanging out at the box long after the workouts were done making new friends.

There will be more to come on the open Wednesday arvo with some stats etc - Great Job team! 

Brett 

Mon

Clean 1-1-1-1-1

then

Elizabeth

21-15-9 

Squat Clean 60/42.5kg

Ring Dips 

 Thank-you! Aimee 

then

Diane Ladder

3 Deadlifts 100/70kg

3 Handstand Push Ups

6 Deadlifts

6 Handstand Push Ups

9 Deadlifts

9 Hand Stand Push Ups 

Check out the news item to the left for more info. Click Here

3 Thrusters 45kg/30kg

3 Chest to bar pull ups

6 Thrusters

6 Chest to bar pull ups

9 Thrusters... and so on

Same as 11.6!!!!! click here  to chase last years official score

This will be awesome! 

1-1-1-1-1

then

5-10-15m

Sand bag suicides 20/15kg

5 efforts flat out 

Tommorrow is our final open WOD and the support has been amazing!

We are starting our fundraising efforts this Friday with a BBQ following Friday night lights. Unlike the previous BBQs we are requesting a donation to the team for this one, our goal is to get the team flights and accomodation subsidised in Sydney and to be ready to help out if we need to send a team to LA.

For those wanting a Jacket orders need to be in by the end of next week if you have asked for one but didn't include a size - add a size or miss out. 

then

Tabata Power Snatch 40kg/30kg 

5 Hand Stand Push Ups

10 Pistols

15 Pull Ups

Rest 30 seconds

I am giving you rest so that you UNLEASH on these rounds, please don't make me regret it!

Pull ups in 12.5 that is my prediction - maybe with deadlifts. 

Run 400m

20 Hip Extensions (with available partner)

20 Abmat Sit ups

then

100m lunges

Max Ring Dips

100m Lunges

Max Body Rows

100m lunges

Max Push Ups

100m lunges

Max strict Pull Ups 

150 Wall Balls

90 Double Unders

30 Muscle Ups

Timmy Jenkins, you got what you wished for!

Look out for strick on this one.

and my money is on no one wanting to repeat this one so give it your all! 

then

4 rounds of:

500m Row Rest approx 3 mins 

1-1-1

Single Leg Deadlift

2-2-2

Sumo Deadlift 

3-3-3 

then

5 Rounds for time:

5 Deadlift 120/85 kg

10 Burpees 

Everyone did awesome by all accounts and I was really dissapointed to not be able to see the crew going crazy this week. I am away again for 12.4 (off to Japan tomorrow and back on Tuesday) so the whole thing will go down without me.

Unfortunately some people have missed out on posting a score because they were not aware of the deadline which is 11AM on the Monday morning. I apologise for not making that clearer.

We have had some big power changes nationally with this workout seeing us slide to 8th position. I am confident that we will be in the top 30 teams and as such we are sending a team to Sydney. 

Who will it be? From the rule book:

 We will be setting up a competition team and associated team training soon, It would good to have as many people as possible attend team training to provide competition for our team.

Our team will be pick on a number of factors, obviously on availability, on open performance and then the coaches reserve the right to overrule or veto as required.

So far our top 4 looks like this:

Scott Mackenzie 31st in Oz, Trent Shannon 97th in Oz,  Dan Strickland 104th in Oz &Kev Stephens 182 in Oz

Ally Muller 55th in Oz, Nat Thus 61st in Oz, Mel Hill 65th in Oz & Kate Wade 151 in Oz

For the Record BC is 523rd and I am sitting 583rd 

Gibbsy is currently in 13th in Europe so will go to the regionals - just not in our region! 

 Two more workouts, lets hit them hard and get scores on the board.

then

3 min AMRAP of

10 Thrusters 45kg/30kg 

10 Pull Ups

Rest 1 mins

2 min AMRAP

Rest 1 min

1 min AMRAP

then

10,8,6,4,2

Kettle Bell Clean and Press

Run 200m after each set of C&J 

Something to watch on your Sunday :)

We need an Aussie road trip! 

Second Piece:

"Lily"

7 rounds for time

1 Rope Climb

10 Wall Balls 20/14 lbs

15 Kettlebell Swings 24/16kg 

20 Double Unders 

15 Box Jumps 24 inches/20 inches

12 Push Press 115lbs(52.5kg)/ 75lbs(35kg)

9 Toes to bar

then

5 min AMRAP Clean and Jerk

0-1 min @ 60kg or Snatch - 20kg/10kg

1-2 min @ 70kg or Snatch - 10kg/5kg

2-3 min @ 80kg or Today best Snatch

3-4 min @ 90kg or Snatch + 10kg/5kg

4-5min @ 100kg or Snatch + 20kg/10kg

This was the HardNup workout two, the scaling option uses today's Best Snatch as a mid point and 10-20kg above and below.

Today we are chasing an olympic style snatch - NO PRESS OUT! While many of you got a PB during 12.2 lets be honest, they were ugly! Today chase a heavy and pretty Snatch. 

then

AMRAP in 10 mins

15 Deadlifts @ 80kg/55kg or 70% of best set of 5

10 Ring Dips

Run 400m 

Team I can only validate efforts done at our facilities witnessed by our coaches. We value our integrity and hope that all other affiliates around the world are sticking to similar sets of values.

Make sure you get your score in, 2 workouts down and 3 to go can you post a score for each and then get ranked in the world and in Australia? A number you can try to beat next year.

Stick with it, stay with the team that at the moment I type this is sitting 2nd in Australia and 23rd in the world! 

 3-5 x 800m

Try to find a block near your house where you can run these so there are minimal barriers to getting it done.

then

For Time:(25 min cap) either 100, 75 or 50 reps of the following exercises:

Pull Ups

Push Ups

Sit Ups

Squats

We call her Angie - you may come up with a few choice words of your own.

Open workout on Friday may have Pull Ups - protect your hands: tape, use gloves, or get off the bar more frequently.

Bring a towel to dry your hands off. Chalk does not negate sweat! 

Super Set with Box Row

20-30 reps @ 20kg for ladies and 30kg for Men

then

3 rounds for time of the following

3 x Dumbell Complex(3 Deadlift, 3 Hang Power Clean, 3 Front Squat, 3 Push Press, 3 Thruster) 20/15kg

Run 200m with Sand bag 20/15kg

2 x DB complex

Run 200m with Sand bag 

1 x DB Complex

Run 200m with Sandbag 

If you have done the workout then post your score by clicking here .

Check out this instructional video debut by Steven Oats - this is the start of a big career in front of the camera for sure. 

We will be working through the gymnastic kip:

Fwd Backward Swings about the shoulder

Hip involvement

Stringing multiple pull ups together

With pull ups there is a definete set of prerequisites:

1 You need to have Strict Pull Ups! 5-15 without to much hassle.

2. I think you need gymnastic kip under control before butterfly.

3. If you dont have good shoulder mechanics... you should not be kipping yet.

We will attack the pull ups for a while and then Finish with a little AMRAP:

AMRAP in 12 minutes of:

3 Wall Walks

6 Strict Pull Ups

9 Squats 

30 Snatch M: 35kg/F:20kg

30 Snatch M: 62kg/F:35kg

30 Snatch M:75kg/F: 45kg 

Snatch AMRAP in remaining time: M: 95kg/F:55kg

This will be tough!! 

then

5 efforts of:

10 Kettlebell Front Squat 24/16kg

Heavy Sled drag 40m 

50 Double Unders

5 Rope Climbs

40 Double Unders

4 Rope Climbs

30 Double Unders

3 Rope Climbs

20 Double Unders

2 Rope Climbs

10 Double Unders

1 Rope Climb 

21 Pull Ups 

then: 

Alternating Tabata intervals of the following exercises:

Deadlift 60kg

Abmat Sit Ups 

Ring Dips

This is thanks to the efforts of ladies: Natalie Thus 119 reps, Alison Muller 109 reps and Sally Vujica 106 reps and Men: Brady Payne 135 reps, Jordan Piggott 133 reps and Timmy Jenkins 124 reps.

We are still waiting on a few athletes to post their scores, everyones scores are worth posting so please get them up and embrace the competition:

Ashley Pillerion (79)

Danika McFarlane (73)

Michael Hogue (76) 

Nicole Quartero (75)

Pete Sturmfels (75) 

Sam Foale (90)

KC Mackenzie

Scott Mackenzie

and we are still waiting for a few athletes to do the WOD:

Carly Hoyer

Jordan Mann

Kara Mackenzie

Leigh Allen

Stafford Oleary 

Staff will be doing the WOD at the Country box at 7AM tomorrow and the other athletes are welcome to join him otherwise you have until 10 AM to submit a video of yourself doing the workout to the games site. 

We have done the Nathan - Aplins loop so lets hit the other side.

Aplins Weir to Bowen Rd Loop This is a little longer 6.1km I think.

If you start and finish at Sherriff Park in Mundingburra you could slip some pull up practice in before or after. 

then 3 rounds for time:

21 Kettlebell Swings 24/16kg

5 meters of hand stand walk or 7 wall walks

On the 1s work to the limit of the weakest link not the strongest. If your back is rounding, you are done!

Handstand walks are controlled not self powered wheelbarrow walks. 

Think HS walking is hard? Check out this video. 

We currently have 95 people registered on our team!!! Awesome, but i want to see 95 scores posted for WOD 12.1.

We have validated 39 scores, know of 1 person who video submitted and one who did the WOD at another box. that mean 41 scores are in. 44 people still need to enter a score - it only takes a second.

Make sure you check the score I have posted to our comments before you log your score. If they are not the same text me and we will sort it out, 0416014607. If they are not the same we can not validate them.

Brett 

Now you guys need to log in to the CFG Website 

Sign in to your profile here 

Folow the links to submit a score.  

Scores are in Comments.

5 Body Rows

10 Striders (Plyo alternating Lunges)

15 Knees to Elbows 

We will run another Intensive after the Opens and have lots of great ideas kicking around with respect to our own Oly lift club.

But for now the focus is on the Open!

Friday night lights will kick off at about 5:30PM

There will be a brief, some time to warm up and then the plan is two monster heats overseen by our coaches. Afterwards weather permitting we will fire up the barbie and hang about and shoot the breeze for a bit.

This is a WOD that anyone and everyone can do - but everyone will want to stop early, stay on their cases. 

Standard is to go from lying flat to touching something 6 inches beyond your max standing reach.

Can we get anyone to 100? 

then

Partner AMRAP in 8 mins

Double Unders 

other Partner runs 200m with a sandbag, 100m on right side and 100m on the left. 

A heavy turkish get up on each arm 5 times :)

then

21-18-15-12-9-6-3

Kettlebell Swing 24/16 kg

Box Jump 24/18in

Push Up 

We should be starting to have targets for these intervals that pop up again and again. 

50 Chest to bar Pull Ups

200m Bear Crawl

400m Run

500m Row

50 Push Press 50kg/35kg 

There have been some concerns from people that they if they can't make Friday Night Lights at the CFTSV Country box then there is no point in registering but that is not the case at all.  The Open workout will be the workout of the day all day at both the City and the Country boxes.  We will be running it heat style at every class so even if you don't want to register you will get a little taste of the competition side of CrossFit and for those that are registered you will still be able to get your score validated at a time other than the Friday night slot.

There will be no afternoon class or open gym at the City box for the duration of the Open (the next 5 weeks) as all staff will be competing. Open gym at the Country box will be as normal from 4pm.  This will give competing athletes a chance to go through a good warm up and practice anything they might need to.  Heats will begin from 5pm and all athletes will be expected to have a turn at judging.  Heats will be allocated on the night.  More info will be out on the blog later this week.

We have over 100 people a day come through the doors at CFTSV and we would love to see close to that register for the team.  You have until Thursday!! 

then

5 rounds max effort

Prowler Sprint 20kg

Run 200m 

This session is an overview of some of the movements you will encounter in class and will help make you feel more comfortable with your new training environment.  The Intro Package is $100 and includes an initial session with a coach, 10 days of classes and a follow up session with your coach to track your progress.  After this process you may be directed into main classes or asked to undertake a course of CrossFit PT's to further your development.

Our family is growing rapidly and we are as keen as ever to keep it that way.  However, we are making a conscious effort through this improved intro process to ensure the quality of movement remains at the highest level and newcomers to the program feel at home once they enter main classes.

We love you letting your friends know about CrossFit Townsville but please ensure you let them know that they can not just drop into a class and they need to do an Intro.

Thanks. 

Max reps in 1 min on the folowing exercises:

Wall Ball 20/14lbs

Sumo Dead Lift 35kg/25kg

Push Press 35kg/25kg

Box Jump 24/18in

Row (for Calories)

Check out CrossFit Townsville at 0:24 on the video! 

then 

5 rounds

21 Thrusters 30/20kg

21 Double unders 

 5 times through a rings complex then run 400m

Rings complexes: 

Beginners:

with two boxes: 3 second LSit , shoot through to push up

Novice: Ring Dip, MU negative, ring pull up or Body row

Advanced

Ring Pull Up, Muscle Up, Ring Dip 

 PLEASE BRING A TOWEL TO SOAK UP YOUR SWEAT 

Hey everyone I wanted to put up post to let everyone know what is going on in my head.

We just got back from HardnUp and it was good but we got a little owned!

Yes I just said that. Jeff Swaffer 15th in the Wildcard Qualifier, Me 52nd, Timmy 60th and Staff 18th in the Elite comp.

Lesson I take out of that is 100% that we are a small pond relative to the bigger ponds out there or the ocean. I am sure that the four of us who competed will come back and train harder than ever regardless of the performances of those around us at the gym. 

I have discussed with many people over the past few months my original motivation for doing exercise and then CrossFit was a love of exercise, the nature of CrossFit meant that competitive juices started flowing and pretty soon it was less about the moving and more about the winning - FAIL. There is no way to avoid the rush of beating someone but when you don’t workout or you don’t try as hard as you could because you don’t think you will win then you have lost the plot. Shorting movement range or not looking to improve the quality of your movements is in my eyes an equivalent fault.

So how do we get more competitive relative to a larger field? Set goals and chase them, train with people who are better than you and practice things that you need to improve on.

But most of all keep enjoying doing it.

When can I practice? Every session has within some universal element be it hip opening, hamstring involvement, requirement for shoulder flexibility etc. Each session is an investment into making you a better human. When you chase the clock without regard for improvement all you are doing is conditioning yourself to be able to tolerate bad positions a little better or reinforcing an inefficient movement pattern.

In addition to practice in every session we have an open gym slot Fridays before the 5:30PM arvo session. Things you should be practicing unsupervised include, Skipping, Row technique(Legs,Hips, Arms), run intervals, Olympic lifting drills with a stick (Burgener warm up, Snatch Balances, Tall Cleans), Mobility (lacrosse ball, band distractions, stretching), Accessory work (Hip Thrusts, Back extensions), Handstand work, Ring Supports. This list is endless. 

With the assistance of a coach maybe practice with load, maybe work on Muscle ups, maybe HSPU. Anything that you think you could hurt yourself on should get some manner of approval before you knock it out.

If you can’t make it to open gym but can get to class a little early in the city or hang about a little later at the country you are welcome to practice for a 5-10 mins then provided that you do not get in the way of the classes that are running or about to run. THIS SHOULD BE OBVIOUS. You may not practice in the Country gym or hang about while the CrossFit Kids classes are on.

If you had a tough session at 5 then make sure you move out of the way to let 6 have the same opportunity. 

This brings me to the community piece, I have a challenge for all of you say Gday to someone you don’t know in the session you are in and get to know them. You may end up sharing a bar or needing a spot at some point in the future. 

Also at any time the Coaches are speaking everyone else should 1. Shut Up, 2. not clang weights or move around 3. Listen in so that we do not need to repeat ourselves.

Don’ t Coach unless you are a coach, I am not talking about did a CrossFit L1 or a Cert 4 I mean a CrossFit Townsville Coach who knows what my movement standards are, what progressions we use and what the intent of the session is (If this is you then you probably have a Fit Solutions Polo shirt). 

Cheer though, get behind that person whose name you now know and let them know you think they can finish this thing - be supportive.

You have access to some of the best coaches around - I make it my business to keep them on point. They will bend over backwards to help you with your mobility, technique or Nutrition questions. In return all we ask is that you be a part of the CrossFit Townsville Community. Support each other, be polite to each other, value someone else getting their workout in as much as getting your own, care for the gear.

I have an unashamed bias towards those that help each other, try really hard, respond to coaching they have been given and genuinely take advantage of the opportunities to get better that we provide at every CFT session.

I have very little time for the people that think they are better than others, the ones that talk while others are trying to listen and the crew that have no regard for our equipment. 

Post thoughts to comments.

Wall Ball

OH Plate Lunge

Burpee

This will be a bit of a slog! 

then AMRAP in 9 mins of: 

3 DB Power Snatch R 20/15kg

3 DB Power Snatch L 20/15kg

3 Forward Rolls

3 Skin the Cat 

We know we have moved things around a bit in the first month of the year but demand is high and we know the best way for us to continue the highest quality of coaching is to spread numbers across our classes and we feel the best way to do this is by introducing the 5am class and moving from the 4.30pm slot to 5.00pm. 

Both gyms are producing some awesome athletes and improvements across the board back up why our CrossFit program is the best in North Queensland.   

We apologise for any inconvenience these changes may have caused but appreciate your patience and incredible support.  See you in the gym!! 

From the same start point as last time to the same finish point (the water fountain at the top) but this time via the steep track and stairs affectionately known as "the goat track".  

30 Squat Cleans 42.5/30kg

30 Pull Ups

Run 800m 

From today the City Box will follow exactgly the same time schedule as the country box, Afternoon classes will go from 4:30,5:30 to 5 and 6 PM. 

There will be no sessions at either of the boxes. All people should rock up to the Strand to have a crack at this workout.

Team workout

Teams of four accumulate as many reps as possible in 20mins on the following exercises:

Push Up

Box Jump

Kettlebell Swing

Duration of work on each activity is detirmined by a 200m run. 

then

50 Hip extensions(No back movement at all)

10 Wall Balls 2 Strict Pull Ups

8 Wall Balls 4 Strict Pull Ups

6 Wall Balls 6 Strict Pull Ups

4 Wall Balls 8 Strict Pull Ups

2 Wall Balls 10 Strict Pull Ups

50 Back extensions (trap hip and ball up) 

Bench Press 3-3-3-3-3

then

Medball madness 

10 Front rack lunges 60/42.5kg

10 Ring Push Ups

2012 Reebok CrossFit Open

It is on, we have been talking about it and now we want you to register.

Log on here 

Register your profile and then sign up to compete in the open.

Remember to select CrossFit Townsville as your affiliate and Tropic Thunder as your team.

Why? The Affiliate piece lets us validate your workouts and the team piece lets your performance be attributed to our team effort and makes you eligible for our affiliate team in Sydney.

This is a great opportunity to test yourself on a yearly basis I am super excited for those that competed last year because they are clearly fitter now and this is one way to express it.

Remember as Bryce says; "Just because you don't play for the Cowboys doesn't mean you shouldn't pull on the boots from time to time and enjoy a bit of footy".

We will be running a Friday nights light session every Friday (5 in a row) from the 24th. It will be a comp style session with heats and counters and ONLY the COUNTRY BOX WILL BE OPEN FRIDAY NIGHT. 

I am getting excited - I hope you are too. 

Body Row (Feet and hands at same height)

Handstand Push Ups

Knees to Elbows

then

Finish out the session finding a new 1 RM Jerk and consolidating it.

then or concurrently 20m single arm waiters walk with the heaviest plate possible

then

AMRAP in 8 minutes

1 Rope Climb

7 Burpees

In that vein I propose 3 options for this weeks run of the week either:

A) Griff

B) 3 x 800m

C) 6 x 400m

More running may just improve your running - good job to those that are hitting the run of the week consistently.

3 Muscle Ups

3 Squat Clean and Jerk 60/40kg

6 Triple Unders 

There are alot of options for this WOD and there are heaps of videos to check out.

We will NOT be encouraging snake push ups, they are a crap movement and they encourage injury. 

then

AMRAP in 12 mins

6 Tyre Flips

Run 200m holding a Medicine ball or a small tyre 

Don't forget to register for the 2012 Reebok CrossFit Open

here 

Run 400m

21 Kettlebell Swings

12 Pull Ups 

Dead Stop Front Squat 1-1-1

Finisher Wobbly Front Squat Max effort 

Max Muscle ups

Run 400m 

Dont forget Tonight at 7PM is the O Lifting intensive for the lucky twelve below.

Kat P

Kate W

Dean C

Zac K

Pete S

Jeff S

Mel H

Ben G

Corrine C

Jono C

Paul T

David G

Another will kick off shortly after this one ends. 

There are multiple options Rock pool to cold rock, Rock pool to strand park, Rock pool to CBar, Rock Pool to Tobruk Pool, Rock Pool to Criterion Hotel or Rock Pool to the Pier. 

then

3 sets of 15-30 reps

Hip Thrust @ 40/30kg 

42 Wallball 20/14lbs

21 Pull Ups

30 Wallballs

15 Pull Ups

18 Wall balls

9 Pull Ups 

Jumping Pull Ups are 3 to make 1. 

Run 200m after each set of lifts

rest

then 15-12-9 Power Clean 60kg 42.5kg

Run 200m after each set of lifts 

8:00AM and 5 PM

Aussie Hero WOD:

"Jason Marks"

3 rounds for time

21 Pull Ups

15 Push Press 60/42.5kg

9 Deadlifts 100kg

Run 400m 

 Just a reminder that we DO NOT RUN KIDS CLASSES ON PUBLIC HOLIDAYS.  However, we do run classes on pupil free days.

 If you have any questions regarding our program please forward them to astrickland@fitsolutions.net.au

Back Squat 

Townsville Tropic : Zac "King" Komur, Sal VJ, Jeff Swaffer, Mel Hill, Brad Swaffer and Ally Muller

Townsville Thunder: Scotty A, Laura W, Jason Love Shack, K2, Rossy & Carly Hoyer

 King and Jeff are going to try and beat me in the individual comp on the first day and then back it up in the team comp on the second day.

Stay tuned for how it goes... 

then

12 Strict Pull Ups

1 Dumbbell Squat Clean Thruster 15/10 kg

11 Strict Pull Ups

2 Dumbell Squat Clean Thrusters

.

.

.

2 Strict Pull Ups

11 Dumbbell Squat Clean Thrusters

1 Strict Pull Up

12 Dumbbell Squat Clean Thrusters 

Warm up thoroughly and prep your calves. Use the block near your house, the track or the 200m lengths next to the river.

Just get it done!

Firstly, Australia Day is this Thursday and as usual we will be open for a session in the morning and the afternoon at both boxes.  We are going to change the start time of our normal Public Holiday morning class from 9.30am as it is currently to an 8am start time.  5pm class will run as normal.  This is only effective on Public Holidays.

Second, as of Saturday 28th January the City box will run an 8am class to go with the super popular Saturday 7am class.  This means there will be no 6am class.

Lastly, beginning this Friday we are going to introduce open gym from 4pm to 5.30pm at both locations. This is a chance for people to catch up on a WOD, do some strength training or work on some weaknesses.  There will be coaches on the floor who will most likely be working out as well but will be there to lend a hand but come with a plan!!  The only cost will be for people who aren't on some kind of weekly, monthly or direct debit arrangement which will be same as a casual drop in at $15.

If there are any further questions on this info City folk give Brady a yell and Country folk Bryce is your man.

Deadlift 100/70kg

Handstand Push Up 

Deadlift should be about 50-60% of your Best lift from Saturday  if that is more or less than rxd no big deal move well first then move faster while keeping your form.

Freestanding anyone? Make sure you finish under cut off. 

Max Effort Pres

Max Effort Deadlift 

 This is a CrossFit Total with a difference, usually you would get 3 attempts at each lift today you will get 10 mins to find a max on each lift any time you save on the Squat or the Press is available to you for your Deadlift.

Good form is most important weight is secondary! 

7 DB Thrusters 20/15kg

7  Chest to bar Pull Ups

7 Abmat Sit Ups 

Where: CrossFit Townsville Country Box (Cannon Park)

Who: 12 People only who would like to improve their olympic lifting. It is recommended that you have a reasonable Overhead Squat, Front Squat, Position and Press position to take advantage of the intensive.

Why: O Lifting has a high technical demand and a small group focused on working on the same things for 4 weeks can be a great way to push through plateaus.

When: 7PM Tuesday 31 Jan 12, Thursday 2 Feb, Tuesday 7 Feb, Thursday  9 Feb, Tue 14 Feb, Thur 16 Feb, Tue 21 Feb and Thur 23 Feb.

How: Email me: brett@crossfittownsville.com.au the first 12 people to email me will be given spots the next 12 will be put on the wait list and be given first option for the next intensive(most likely after the open)

Payment must be finalised by Tue 24th January otherwise waitlist people will be invited to up the unpaid positions.

Cost is $120 for the 8 sessions or $ 80 for Fit Solutions Members

What: Day one will be run as a Lifting comp/testing Day 3 attempts at Snatch, 3 attempts at Clean and Jerk

Day Eight will be the same - reassessment.

Day 2-7 will be Snatch on Thursday and Clean and Jerk on Tuesdays

Depending on demand we will fire up another intensive somewhere mid March.

Brett 

then

15-12-9

Deadlift (70% of best 5)

Big Box Jump 

Jerk 1-1-1

Push Press 5-5-5 

Start anywhere on the loop and finish at the same spot. This is usually the McDonalds Fathers Day Run.

Post time to comments. 

2 Muscle Ups (Scale 2 C2B Under grasp Pull Ups and 2 Dips)

4 Hand stand Push Ups ( scale to regulr Push Ups)

8 Kettlebell Swings 32kg/24kg

100 Box Jumps 24/20in

10 Toes to Bar, 1 Ground to Overhead 40/30kg

9 T2B, 2 GTO

8 T2B, 3 GTO

.

.

,

2 T2B, 9 GTO

1 T2B, 10 GTO

100 Box Jumps 24/20in 

then

5 rounds: 

Heavy Sled drag 20m

Bear crawl 20 m 

or follow the link at the top of the screen.

We will be having a nutrition chat/ whole 30 chat on Friday 13th at 6:45PM at the Country Box. 

Only 120 spots in the open event (Wildcard Qualifier)

Only 48 teams of 3 Men and 3 Women

Who is in? Post to comments lets rock this thing! 

Some info below and more info at:

 http://www.crossfitbrisbane.com/2012AgainFasterHardnupChallengeInfoPack.pdf 

The Wildcard Qualifier is an individual competition aimed at the experienced Crossfitter.

10-10-10

then:

5 rounds for reps or calories of 30 seconds work and 30 seconds rest on the following:

Row

Low feet together box jump 18/12in 

Burpee 

7 Dumbbell Squat Snatch Right Arm 20/15kg

7 Strict Ring Dips (Tempo of 2 seconds down no pause at the bottom 2 seconds up no pause at the top)

7 Dumbbell Squat Snatch Left Arm 20/15kg

7 Kipping Ring Dips (bring knees up at the botto of the dip to assist in bringing body up)

 plus some pull ups volume ladders :)

50 Box Jumps 24/18 

50 Jumping Pull Ups

50 Kettlebell Swings 16/12kg

50 Lunge Steps

50 Knees to elbows

50 Push Press 20/15kg

50 Back extensions Partnered up

50 Wall Balls 20lbs/14lbs

50 Burpees

50 Double Unders

That is all.

On the Box jumps if your knees are drifting in at the landing(top or bottom) try doing your box jumps with your feet together. 

Max Hand stand push ups after each set

 or if you can do 10-20 good Handstand push ups already, try some deficit HSPU or Ring HSPU.

5 x 400m run

rest approximately two times what it takes you to run the effort.

We face a conundrum when we program because we know intervals are the way to make you run faster. If we post them no one turn up because " I could do that at home"... well you got it.

On a side note if you want to be better at running, absolutely hit this extra run a week but most importantly attack the run portion of any work out that has a run leg. The 400s in Helen are not recovery time for the next set of pull ups and swings.

Get into groups and get this done. 

Video has swearing. That is BMac! 

AMRAP in 20 mins of: 

"Mary"

5 Handstand Push Ups

10 Pistols (single leg Squats)

15 Pull Ups

or

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

Interestingly in this competition all reps in the Mary workout are worth triple points. This is the play for the win! if you get 10 rounds of Mary you would have to do 30 rounds of Cindy to get the same score - that is tough.  

The City box was running a 1.00pm strength session on Monday and Wednesday but we are going to stop this for the interim and look at re-introducing it at a later date.

There has been some talk of the City moving to two classes in the morning at 5am and 6am but we are going to let things stay as they are until our hand is forced due to numbers.  So rest easy people who thought they were going to have to get up a half an hour earlier and sorry to get your hopes up early birds.

Currently there are afternoon classes in the City at 4.30pm and 5.30pm everyday.  We are going to pull the 4.30pm on a Friday only.

We now also offer a 6am Saturday session to go with the 7am. 

These changes are effective as of Monday 9 January 

Should you have any queries about the above changes please don't hesitate to contact Brady at the City gym. 

We apologise for any inconvenience and thank you for your continued support. 

I was there in 2009, CrossFit Townsville sent a contingent in 2010. There was no Hardnup 2011.

Now it is Back:  For more info click here: HARDNUP 

What is on offer:

Olympic Weightlifting Competition (Snatch and Clean and Jerk) 

Team and Individual CrossFit Competitions

& 

Elite Invite only CrossFit Competiton featuring your Stafford Oleary and some other CrossFitters Spencer Hendel, Camille LeBlanc Bazinet, maybe Amy Dracup and Chris Hogan ? 

Top 3 finishers in the Open Day 1 comp get a wildcard entry into the Elite competition!!!

This will be huge. Registration isn't open yet but anticipate a quick sell out of available spots when it opens.

Who is keen for teams?

Who wants to play as an individual? 

Go heavy stay safe,

Dont be that guy 

1 Rope Climb

5 Wall Walks

9 Body Rows

13 Dumbell Push Press 15/5kg  

Nike Free: cool ad, Rubbish CrossFit Shoe especially if you are a beginner.

The heel is to soft so you cannot feel the ground.

Best shoes I have come across and tried are INOV8s( 230s if you are currently in a conventional shoe then progress to a 195 or a barex) Available from beyond running on Charters Towers Rd or on the internet at sites like Wiggle. New Balance Minimus trail are pretty good too you can get them at Sports Scene on Woolcock or on the net. Vibram Five Fingers are probably my next choice if the appearance doesn't put you off - again Beyond Running or interweb. Lastly the Volley $35 buck and you have a great all round CrossFit shoe.

The advantage of the above shoes is their low heel to toe drop. This means they are more like being barefoot (a zero drop)  minimal shoe heel also allows the body to feel the ground during movements such as squats.

Disclaimer - if you change to a minimalist shoe slowly increase your running volume, that is do some 200s in them then a few days later some 400s, and build up slowly. DO NOT hit a 5km run with new minimalist shoes straight out of the box. It is possible and it will probably feel good until a few days later when your calves dont work.

100m Sprint 

20 Strict Pull Ups

30 Perfect Push Ups

40 Hollow Rocks

50 Squats (They should be rockstar squats)

Rest 2 mins 

then

10-9-8-7-6-5-4-3-2-1

reps of:

Russian Kettlebell Swing 32/20kg

Front Rack Kettlebell Lunge 32/20kg

The goal is to give everyone an opportunity to hit the same run and discuss/compare time/get a data point etc.

The first week of the year I am putting it out their:

Run up Castle Hill : Time is from the start of the goat track near the small car park until the water fountain.

Mosey back down.

Scale it, hit it hard sub it for a landmark run near you but get it done.

Post to comments when you are hitting it and form small groups to suffer together.

Post times to comments. 

For time:

10 Muscle Ups

100 Push Press 35/20kg girls are welcome to go a little heavier if they are game

Row 1000m 

Meet on Bourke Street between Sports Reserve and Touch Fields. 

10 meter shuttles and burpee deck squats

in 3 mins perform the required amount of shuttle runs and as many burpee deck squats as possible.

as soon as the first 3 min block has finished the second 3 min block starts all burpee deck squats completed in this round are worth 2 points this continues until a block occurs when no burpee deck squats are achieved.

How many shuttle runs?

1st 3 min block - 6 shuttle runs - Multiplier of 1

2nd 3 min block - 12 shuttle runs - Multiplier of 2

3rd 3 min block - 18 shuttle runs - Multiplier of 3

4th 3 min block - 24 shuttle runs - Multiplier of 4

an so on... 

1-1-1-1-1

then

4x 500m Row

rest approx 3 mins between efforts.

Notice in the video that Pat has a beautiful Front Squat and that Jason is extremely quad dominant, strong as hell but quad dominant. 

The recieve position of the power clean should look like the start of Pat's Front Squat. 

Dump from the top slow lowering of jerks is hope we get injuries! 

then

AMRAP in 15 mins

5 Butterfly Pull Ups

6 Pistols (3 each leg)

7 Burpees

Check out the full version of the Taubes video at the CrossFit Journal or on You Tube here

I smell a whole 30 challenge coming on. 

Bench Press

3 rounds of

Row and for the balance of 5 mins AMRAP of:

3 Dumbell Power Snatch

6 Overhead Dumbell Lunge

9 Dumbell Front Squat

First Row is 500m

Second Row is 400m

Final Row is 300m 

2-2-2-2-2

then

AMRAP in 10 mins

3 Hang Power Cleans 80kg/55kg

3 Wall Walks

then

5 mins

20s max effort body rows

40s rest 

then

5 rounds for time of:

30 KB Swings 24/16 (try to be tight and give the russian swing a go)

30 Pushups

We hope everyone had a great Christmas Day and you all make an appearance to one of the boxes tomorrow at either 9.30am or 5.00pm.

11 Sit Ups

10 Push Ups

9 Body Row

8 Double Unders

7 Walking Lunges

6 Toes to bar

5 Burpees

4 Pull Ups

3 Big Box Jumps

2 Prowler Pushes

1 800m run

This is done as a stack WOD so 12 Squats is the first round, 12 squats and 11 sit ups is the 2nd round all the way to the above being conducted as the 12th round. This WOD takes the better part of an hour :)

This will be the 7AM workout in both locations and 6AM or 8AM will be another opportunity to hit the WOD games workout 4. 

Merry Christmas everyone - Have a great day tommorrow :)

Video is not kid friendly, but it is funny. 

Try to creep up the weight to the 3s and then back off as the reps go up again or challenge yourself to hold it across despite the extra reps.

then

AMRAP in 6 mins

6 Big Box Jumps

6 Abmat Sit Ups

This video is borderline inappropriate but illustrates that even the cheesiest of trainers understands that the butt back is where it is at in the back squat.

"...you'll get a nice booty butt. So DO IT!" :) 

Thruster @ 42.5kg/30kg

Pull Up

A great benchmark to finish the year on. If it is the 1st, 5th or 10th time you have done this one you will remember it. 

Score is time for 1000m in seconds minus weight in kgs 

then

3 efforts of :

Sled Drag 30m

Run 200m

If you are not moving you are waiting in a prone hold position :) 

10 Ring Dips

2 Rope Climbs

30 Squats

Run 400m

then

Finisher :

5 mins of Max Body Rows in 20sec - rest 40secs

Dan will be in the country at 7:00AM and 8:00AM 

Strategise all day for this one :) 

Rest precisely 3 mins

With either 20,30,40,50,60,70  accumulate as many shoulder to overhead as possible in 1 min.

Post Scores to here 

Remember the you tube rule - that includes dancing :) 

Snatch 1-1-1-1-1

then

3 x 10 Overhead squat max load on each set

then

AMRAP in 6 mins

6 Pistols

6 Clapping Push ups 

then

3 sets of max rep deadlift @ 40% of todays 1.

alternated with

3 sets of max rep push press @ 50% of Tue max press

then

400m warm up (70%)

400m time trial. 

then AMRAP10

3 HSPU

6 Lateral Box Jump

9 Kettlebell Swing 32/20kg

then

8 mins of 5 Strict Pull Ups on the minute every minute. 

Dont drop the kettlebells please!! 

Find 1 RM Press 

AMRAP in 20 mins

Row 250m

25 Push Ups

then

3  x Max Floor Press @ 1 RM Press weight 

then

5 Rounds for time :

15 OHS @ 50% of today's 1 RM. If that value is less than 30kg men/20kg women Do Front Squat instead 40kg/30kg

Run 400m

then:

A) If your OHS is low because of poor shoulder ROM : 5 sets of 10 OHS with a weight light enough to maintain good position and shoulder mobility between each set.

B) if workout time was over 15 minutes but all OHS were unbroken and WOD weight was 40kg or more : 5 x 200m interval with a 40 sec target(approx) and approx 1:20 rest. (go on each 2 min)

Sumo Deadlift High Pull 24/16

Kettlebell Swing 24/16

Hand release Push Up to bell  

Have fun with this one :) 

Team just did this today(Friday) with 28kg i did 6:36 instead of 6:23 (time at 24kg)and no rests so pretty happy with the power output.  I am happy to have this video on the internet because I am proud of the way I move. I would rather not see my shoulders rounding on the SDLHP descent and I would rather have a faster time but my conditioning lets me down. Use the You Tube rule, if you would not be happy for the world to see your movement standard on the internet, what are you doing to make it better? Hint: going faster will not fix it!

See you Monday I am off to Brissy. 

 Brett 

then

5 rounds of :

Prowler Push 40m

Sprint 200m 

200m walk recovery 

5 Rounds for time:

Run 400m

10 Burpee Box Jumps (24/18)

10 Sumo Deadlift High Pulls (40/30kg)

10 Thrusters (40/30kg)

Rest 1 minute 

Read more about SGT Wood here .

See a fast time for this WOD from Austin Malleolo here

CrossFit Townsville will be forwarding any donations made on the day to the Commando Welfare Trust. 

then AMRAP in 15 mins

5 DB Squat Clean 20/12.5kg

5  Hand Stand Push Ups

2-2-2-2-2

then

(Tiny Nicole) AMRAP in 7 Minutes

10 Pull Ups

Run 40m

then

2 rounds approx 1:1 rest of :

AMRAP in 4mins

Row 100m

10 Strict Press @ 40kg/30kg

Great Effort on the weekend team. Over 50 people in total participated in the 21-15-9 WOD Games event 1 which was awesome, then our team (The Toads) was led to victory at the Fit Solutions Boot Camp Games by BC and coach Bryce. Then we had a great turn out at the Christmas party next door.

Now back to training - December is about getting strong and working the shorter Metcons for the most part. Exceptions may occur with the Brett Wood Hero on this Thursday (Optional $20 donation to the Commando Welfare Trust)) and the WOD Games being a little unknown every Saturday but the intent is to get a little stronger before the open fires up in Feb.

30 Double Unders or 120 Singles

20 Squats

10  Burpees with a jump onto a plate

Rest approx 5 mins

Max pull ups in 1 min

Total score is AMRAP + Pull Ups

Have Fun! 

Anyone who is not yet registered it is $15 and today is the absolute last day to register email Bryce: bknight@fitsolutions.net.au if you want in today.

For those that haven't seen the first event it is as follows:

Part 1:

Option A:

AMRAP in 15mins

30 Double Unders

20 Squats

10 Burpee Plate Jumps

Option B:

AMRAP in 15mins

120 Single Skips (4:1 ratio)

20 Squats

10 Burpee Plate Jumps

Part 2:

Option A:

AMRAP of Pullups in 1 minute

Option B:

AMRAP of Jumping Pullups in 1 minute (4 jumping pullups is considered 1 rep)

I can't wait for Saturday, this is going to be awesome.  Don't forget if you are having any problems just shoot me an email at bknight@fitsolutions.net.au

then 2 min finishers twice

AMRAP Overhead Squat 20/15

AMRAP2 Wall Ball - Heavier than usual (try a deadball) 

Congratulations to Mell Hill, Stafford Oleary, Dan and everyone else who competed on the weekend just gone. Awesome effort and moreso it brought a smile to my face to hear that CFT ran a deadlift clinic for all those in attendance!!! check out this link for photos from the day. LINK  

3 Rope Climbs

15 Bench Press 80/55kg

or

2 Rope Climbs

10 Bench Press 80/55kg

or

1 Rope Climbs

5 Bench Press 80/55kg

then

Partner WOD

in 10 mins accumulate as many back squats as possible at 50% of your best 1. Partner A back squats for reps while partner B Farmers carries 24/16kg for 100m then they swap.

Check out the difference between KStars 60kg Back Squat and his crazy heavy one. If your movement is being critiqued don't let it get you down - even the best movers in the world slip and slide a little some times(knees in and forward). Just try to be your best. 

Run 400m

30 Box Jumps

30 Wall Balls 

I don't think this WOD is named after Kelly but he is the man!! He is giving this lecture with Nicole Carroll as the demo. 

40 Pull Ups

50 Swings 24/16

60 Ab mat Sit Ups

70 Burpees

for Time 

Video - this what I get up to on the weekends while I am away :)

Good luck to those throwing down on the strand with Strand CrossFit today. Please go down and support them if you want to see our athletes in action. 

then 50-40-30-20-10

Side to side box overs 18/12

10-8-6-4-2

Body Rows 

So, where to from now?  The first event will be released by the 28th of November and we have a week to complete this workout.  From this day onwards our Saturday sessions will run as follows: 7am session will follow our regular program and the 8am session will follow the WOD Games.  If for any reason those competing in the games can not make the 8am Saturday session please contact me so that we can organise another time.  For those that would regularly attend the 8am session you are more then welcome to attend, however you will be following the workout from the games.  Remember the games are still all about participation so scaling is definitely encouraged.

Here is a list of all our athletes registered so far, as I said please if I have missed you I am sorry and please post to comments:

Rob Innes, Bryce Knight, Daniel Strickland, Brady Payne, Steve Oats, Jeff Swaffer, Brendan Conn, Mia Whooley, Aniko Cooper, Allan Petersen, Brad Swaffer, Kylie Maher, Katie Morrison, Kate Wade, George Henderson, Kim Scanlon, Corrine Castorina, Gina Searle, Ricky Heng, Leigh Allen, David Gilpatrick, Keiren Quagliotto, Thomas Bainbridge, Sean Pearce, Natalie Thus, Adam Modryzinski, Leanna Hewitt, Kevin Stephens, Jane Fittler, Mel Hill, Nicole Quartero, Janelle Paull and Hannah Muguira.

As I said earlier I'm so sorry if I have missed anyone and please post to comments if there is anyone out there still thinking about registering.  Team, the competition is going to cost $15 per person, this payment needs to be made before the 25th of November (yes, that's this Friday) and can be made at either the city or country box.

This is an incredible turn out, those that are registered keep a close eye on your emails and the blog for further information.  If anyone has any problems or questions just shoot me an email at bknight@fitsolutions.net.au

then 2 mins row for distance

2 mins sandbag over the bar

twice :)

Due to this we are only rolling with one 7am class in the country this Saturday.  The competition is due to kick of at 8am so I'm encouraging everyone to get down to the strand, right next to the Tobruk pool, to see the competition and support those competing.  The City will run as per normal and would be awesome to see everyone roll in at 8am after the WOD to show some support.

AMRAP in 3 mins:

3 Power Cleans 60/42.5kg

6 Push Ups

9 Squats 

Deadlift.

Sumo deadlifts are legit. The load went from the ground to standing!

If you are taller or struggle to get praise for your deadlift, try a sumo deadlift and see if you cannot cultivate a better position.

Remember 1 PB rule and if it doesn't start in a good position it will not finish in a good position. 

Every time my feet touch the ground = 10 Kettle Bell Swings 32/24kg

Scale as required. Push Ups or Pike Push Ups are legit subs.

Which is better? Pike Push Up, Band assisted push ups , HSPU to an Abmat? Neither - rotate between the different scaling options to ensure you target full range HSPU rather than just getting good at one of the scaling options. 

3 rounds of:

50 Double Unders

10 Overhead Squats @ 70kg/55kg

then

Finish with a max effort of Muscle Ups. 

30-20-10 Abmat Sit Ups

12-8-4 SDLHP 60/42.5

12-8-4 Knees to Elbows

Run 200m(after each set of K2E)

Overhead Squat

then 2 min finishers of Burpees and sled drag. 

then:

12-9-6

Squat Clean and Jerk 70kg

Muscle Up

For Time

 If you have any questions or would like to register please post to comments or contact Bryce at bknight@fitsolutions.net.au

Our CrossFit Kids Christmas Party will also be held at Kingpin on Friday the 25th of November, from 3.30-5.30pm.  Cost is $10 per person and includes bowling, laser skirmish (must be 6yrs or older to play), and video games.  RSVP by writing your child's name on the list at their CrossFit Kids Class.

For Time:

Run 1 mile

then partitioned in any order

100 Pull Ups

200 Push Ups

300 Squats 

Run 1 mile 

This is the original Hero WOD and the video is filmed at Muscle Beach with the original firebreather Greg Amundson. 

Just putting it out there Bryce will do 132.5 across today :)

Remember our PB rule hit a PB? Cool! now consolidate give me 2 or 3 more at that weight before you go getting excited about shifting more weight. 

Video: Long Jason Khalipa video reminds us of the importance of these strength/practice days and reminds us that the open is coming up fast - Feb 22 2012. 

Box Jump

Kettlebell Swing 24/16

Push Up

Grind. Keep heels down on the swings, knees out on the landings and bodies tight on the push ups. 

We are going to attack a team WOD for today and I ask you to take some time and have a moment of silence for those that have served and those who are serving overseas now.

"31 Heroes"

AMRAP in 31 mins 

Partner 1

8 Thrusters 70kg/50kg

6 Rope Climbs

11 Box Jumps 30in/24in

Partner 2

Run 400m with a plate or sandbag 20kg/15kg

On the 8th of December we will be participating in the Brett Wood,MG Hero WOD - this is the first official Australian Hero WOD through CrossFit.com I hope we can get behind this and raise a bit of money to send to the Commando Welfare Fund. 

then

2 mins max effort wall walks

2mins max effort row for distance

twice :) 

Video:

Watch the travel of the knees from the bottom of the lift. when it gets really heavy the knees don't come back as obviously and some of you exhibit this same 'fault' which i think is just quads trying to take over the lift. 

Run 400m

15 Thrusters 42.5/30kg

15 Pull Ups

You know this will be good :) 

But also to remind people why I think the 30 day challenge is important.

As I am sitting down to a big plate of pork spare ribs and summer salad I think "wow this really isn't that hard!"  But on the drive back from the gym I was seriously considering a packet of gluten free biscuits that I could have easily choked down between the shops and home. Last night at my inlaws there was still chocolate left on the plate as we were leaving and I wanted a piece - really bad! When I went to Hoggie for lunch the other day I knew I had to ask for no chips or sauce because there is no way I could have just not eaten them.

I am all for enjoying life and I hear the arguement about this being the festive season (but really 2 freaking months or 16% of the year) I encourage everyone to take care of their mental health as well as their physical health and sharing a black can with my mates is definetely high on my to do list at some point after the challenge. 

So why put myself through this? I feel better for longer by not eating the sugars and starches! A momentary sugar hit or multiple sugar hits followed by feeling a bit average and then even worse the next day has nothing on being able to sleep well, stay focussed all day and most of all suss out what the best food combination is for me.

That is the most important point: Get your health markers checked by your GP then try the whole 30 challenge and get them checked again, re introduce foods you think don't harm you for a while and check them again - this is how you work out the optimal diet for you.

Regardless what the experts think - what works best for you is what works best for you even if it flys in the face of conventional wisdom.  

Don't wait for some douche bag from Harvard to publish a paper saying that Beer and chocolate lead to long life and then claim you knew it all along. 

Brett 

Skin the cat

Sled Drag heavy

5 x Reverse Leg lift 

Video has the original Australian CrossFit HQ Trainers; Matt Swift and Commando Steve Willis.

Box Squat

then

10-9-8-7-6-5-4-3-2-1

Overhead Squat

Row 100m after each set 

Cool video - but coach loves to swear so not Work, Family Safe. 

Power Snatch 60/42.5kg

Ring Dip 

Weighted Reverse Lunge 2 each leg

3-3-3

Weighted Partner Back Extension

 then

10-1 Handstand Push Up

and 1-10 Body Row

Front Squat

3-3-3-3-3

then

2 x2 min gems 

Max effort double unders in 2 mins

Max Ball Slams in 2 mins 

Deadlift 120/80kg

With a 20m Prowler push between each Deadlift set.

Not really for time just try to go straight into your deadlifts off the prowler then jump back on a prowler as soon as one is available. 

Class times are 1.00pm Monday & Wednesday. Those that are on Direct Debit there will be no additional charge. Cost of the session is $15.00 casual or $12.00 for FitSolution members.

Any questions please contact Brady on bpayne@fitsolutions.net.au or Rob on rob@crossfittownsville.com.au

"Moore" 

AMRAP in 20 mins of:

1 rope climb

Run 400m

Max reps Handstand Push Ups

Score is total HSPU.

Also I am starting another 30 days of good eating today and I invite anyone who wants to to join me. Did you blow out at ladies night? Did you blow out at a Trainer Summit in San Diego? Have you just not felt as good as you did when we finished the whole 30? Have you heard about the whole 30 and want to give it a go.

My goal is to get at least 10 people to add their" I am in" to comments.Doesn't have to be today - any time!

The rules are eat real food (Meat, Vegetables,Nuts and Seeds, some Fruit, little starch and NO Sugar!!)

Include Avocado, Coconut and olives in the Nuts and Seeds

Avoid Fruit if you are looking to lose weight and if you know you have a sweet tooth dont let the sugar get replaced by a fruity substitute.

Talk to me, we are in this together.

Press 1-1-1

Deadlift 1-1-1 

Heavy but good lifts - if we see someone who moves badly and they later get an injury would you be happy to hear you trainers say "I knew that would happen - based on the way they moved." or would you rather have the weight limited while we got the movement right.

Remember Mechanics - Consistency - Intensity. 

First Posted

10 Handstand Push Ups

15 Deadlifts(110/75kg)

25 Box Jumps (30/24in)

50 Pull Ups

100 Wall Balls (20/14lbs)

200 double unders

Run 400m with a plate (20/15kg)

As always there is a version of events to suit everyone. 

We have hit this before and I have posted this video before but I love it so here we go again.

5 Hand Stand Push Ups

10 Ring Dips

15 Push Ups 

Rest 1 min 

then

15-12-9-6-3

Power Clean&

Bar Facing Burpee 

50 Pull Ups

Run 1 mile

50 Pull Ups

Run 1 mile

50 Pull Ups

Wow is that a typo? We program for the best and scale for the rest - most of us are the rest but the best visit from time to time.  If you cannot or have not done a set of 50 pull ups for a while there will be a pull up/run AMRAP for you to sink your teeth into. 

then

Alternating Tabata Mash Up

Striders(Jumping, alternating Lunge) &

Push Press 40kg/30kg

 "Wilmont"

6 Rounds for time:

50 Squats

25 Ring Dips

Another hero workout to toast some legs and triceps. We will have scaling options as always, come along and enjoy the fun. 

then

7 rounds of :

7 Toes to Bar

7 Dumbbell Squat Clean Thrusters 

- Aimee

I want 7 set sets of 3 with good strong flat backs.  If it feels ugly or looks ugly then it probably is ugly. What is wrong with ugly? Ugly describes a position that is more likely than others to fail. It won't necessarily fail but in the same way that you can run across the road with your eyes closed and not get hit by a car I don't recommend it.

21 - 15 - 9

Bodyweight Bench Press

Strict Pull ups 

&

Double Unders 15-30-45-30-15

It is scheduled to be today at 8AM till tommorrow night but the rain may delay this plan.

This will not hold us back classes as normal.

We apologise for any inconvenience.

Also there is no afternoon class this Friday at 5:30PM due to golf day!!! for more information and to sign up to golf day email astrickland@fitsolutions.net.au 

1-1-1 

 then

10-9-8-7-6-5-4-3-2-1

Body Row

Hang Power Snatch 

Thanks Stu. 

21 Pull Ups

12 Squat Snatch 60kg/40kg 

5 rounds for time of: 

Run 800m

5 Rope Climbs

50 Push Ups

This is a hellish WOD so there will be a cut off and a scaled version for intermediate and novice athletes.

Stay tight on the push ups  even though there are alot.

then

8 rounds of :

8 Ring Dips

8 Box Jumps 

12 Deadlifts 70/50kg 

9 Hang Power Cleans 70/50kg

6 Push Jerks 70/50kg

First Posted  

Wall Balls 20/14lbs

Abmat Sit Ups

then

5 rounds for time of:

Run 400m

5 modified Curtis P complexes with  50/35 kg

Curtis P = Power Clean, Lunge Right, Lunge Left, Press(or Push Press)

The photo is of the winners of the individual competition on Saturday Adam Trama and our own Nat Thus. Great job guys.

A huge thank you to everyone who either competed, helped out or came for a look the day went really well because it was well supported. 

Now lets start training for the open  ! 

Athlete Brief 7:45AM

First WOD First Heat starts at 8:00AM

Team WOD starts at 1:00 PM 

Registration is all but closed - email me if you really need a place.

64 individuals and 15 teams - Big Day!!!! 

then 2000m Row

Roll out and get psyched up for tomorrow! 

21-15-9

Thrusters 42.5kg/30kg

Pull Ups

This is the benchmark of benchmarks, I watch lots of people do this Saturday after Saturday and I want to make sure you guys get another crack at her - or in some cases a first crack.

Wadeo will love the video :) 

then

Three Rounds for time of:

24/16kg Kettlebell waiters walk , Right Arm 100m

30 GHD Sit Ups

24/16kg Kettlebell waiters walk, Left Arm 100m

30 Hip Extensions

Fun Days.

65 people registered for the competition on Saturday :) 

Row 500m

Run 400m

This is legit go hard, if you have to wait for a rower then don't muck around when you get on one - go hard! 

& 

3 sets of slow pull ups 

then

5 rounds for time

3 Heavy cleans

20 Burpees

Record time and weight cleaned each round. Weight must be consistent across all 3 sets. 

Here is the first workout for the individual competition:

"Sort of like a Fight"

30 - 20 - 10

Wall Balls 20lbs/14lbs

Sumo Deadlift High Pull 35kg/20kg

Box Jump 24in/18 in

Push Press 35kg/20kg

Row(for calories) 

So it is 3 rounds, first round is hit 30 reps then hit 20 reps then hit 10 reps then you are done.

15 min cut off.

Scaling options will be provided for anyone who wants them.

Field will be  culled by about 1/2 before the second WOD.

This is your Saturday morning workout, come along, get after it and have fun.

Remember it doesn't have to be fun to be FUN!!!

Click here to register. 

5 DB Deadlift

5 DB Hang Power Cleans

5 DB Thrusters

DBs are 20/15kg

then run 1 mile for time 

10 rounds:

5 Thrusters 52.5/35kg

10 Pull Ups 

Sprint 100m

Rest 1 min

Record time for each round.

40 people registered for our games day - it will be awesome. 

3-3-3

then

30-20-10

Overhead Squat 50/35kg

Push Ups - hand release no snaking 

20m Prowler Push

10-8-6-4-3-2-1

Weighted Strict Pull Up (20/10kg)

4 Hand Stand Push Ups

8 Burpees

12 Deadlifts 110kg/75kg

then

3 rounds for time:

12 Muscle Ups

75 Squats 

New to MU Scale:

3 rounds 

3mins AMRAP MU (max 12) then 75 air squats

 No MU Scale

3 rounds:

12 close grip chest to bar pull ups

75 Squats 

As of Monday 26th September our current lunch time class of 12.00pm will be slightly changing to accomodate those that have a 1 hour lunch break. The shortened version of the class will run from 12.15pm till finishing just before 1pm enabling those that work close by to be back on the job with 1 hr.

Does this mean you will do less work?

Absolutely not. What it does mean is that you will complete the same amount of work as the other classes in less time (increased work capacity)

Lastly, a reminder that we have showers at both CFTSV & CFTSV City for those that need to go straight to work.

 If anyone has any questions please contact either myself rob@crossfittownsville.com.au or Dan on dstrickland@fitsolutions.net.au as feedback is welcomed.

Don't be the last team home :) 

then

7 rounds of

7 Body Rows

7 Push Ups with hand release and no snaking.

7 Overhead Walking Lunge Steps 

10 Hang Power Snatch @ 50kg/35kg

Run 400m

20 Hang Power Cleans @ 50kg/35kg

Run 200m

30 Sumo Deadlift High Pulls @ 50kg/35kg

Finish with a farmers carry to pick up the last of the runners :)  

2-2-2-2-2-2-2-2

then 3 rounds for time:

3 Thrusters

6 Push Press

9 Front Squats

all at 75kg/52.5kg

then practice front or back levers with band assistance 

40 Double Unders

30 Box Jumps

20 Kettlebell Swings 24/16kg 

 If you wish to discuss any of the above in further detail please either email me rinnes@fitsolutions.net.au or M: 0437107 597 

then

Row 6000m in teams of 3, as an athlete completes 200m of rowing they must get off the rower and perform 10 Overhead Squats(60/42.5) before being eligible to row again. 

5 Pull Ups

10 Push Ups

15 Squats

If you have done this before and want a challenge - add a vest :) 

then

30 Wall Balls

10 Knees to elbows

20 Wall Balls

20 Knees to elbows

10 Wall Balls

30 Knees to Elbows

then

Play with walking a heavy barbell in a back rack. 

either does a:

20m prowler push: 6mins

or a Rope Climb: 6mins

Post team scores for rope climb version and prowler version to comments. 

Deadlift pulls from above the knee

Set your backs, these are heavy!!

then: 

5 rounds of sled drag and sprint 40m each 

There is a link on the news items at the top left of our website aswell. 

then

50 Pistols for time 

8 Rounds for time:

5 Front Squats 85kg/60kg

26 Ring Push Ups 

First posted Aug 12 2011

In teams of 3 or 4:

200 toes to bar

then in any order:

800m tyre roll

400m Prowler push

200m tyre flip

then 50 person over the bars.

For time:) 

then

Death by Muscle Ups and Death By HandStand Push Ups 

1 of each in the first minute, 2 in the second and so on until failure on one and then the other.

As one Fails the next tier of movement can be used until the other movement fails.

Muscle Ups can be scaled to undergrasp chest to rings pull ups.

Undergrasp Chest to rings pull ups can be scaled to Body Rows

HSPU can be scaled by adding abmats, or by going to a pike push up or a regular push up. 

1-1-1-1-1-1-1

 We have been doing a whole heap of cleans and or Jerks lets neaten them up a little.

then:

3 rounds for time:(not 4)

50 Squats

Run 400m 

Ezidebit will now be our direct debit provider and we need all direct debit athletes to fill out a new form to make the transition legit.

The new provider interacts better with our tracking software.

Any questions or if you cannot access the document please email me: brett@crossfittownsville.com.au

3 - 3 - 3 

then

5 rounds :

15 Deadlifts 80kg/55kg

15 Toes through rings 

Box Squat 

then

21-15-9

Double KB Russian swing 24s/16s

KB Thruster 24s/16s

30 Clean and Jerks 60/42.5 (power acceptable)

150 Wall Balls 20/14lbs

Your score will be a time less than 15 mins or a number of Wall Balls achieved at the 15 min mark.

Row 100m each as hard as possible each round

Add each team members time in seconds (rounded up) together for a number between 45 and 90.

Round one 

Sledghammer hits: Perform as a team 3x (team 100m efforts total time) hits on the tyre with the sledgehammer. Eg Team member one rows 17.4 seconds(18) Team member two rows 17.9 seconds(18)

and team member three rows 24.1 seconds(25)

Round one they do 61 x 3 = 183 Sledgehammer hits as a team.

Round two

Tyre Flips: 2x (team 100m efforts total time)

Round three

Turkish Get Ups 24/16: 1x (team 100m efforts total time) 

Only one team member can be working at any station at any time. 

then

"Elizabeth"

21 - 15 - 9

Squat Clean

Ring Dips 

then

Put 2000kg overhead then run 2 miles

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats 

then

Alternating Tabata Mash Up of:

Burpee Broad Jump

Tyre Flip

Hollow Rock 

then

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Discrete sets of unbroken double unders. 

PLEASE NOTE: WEEKDAYS AT CANNON PARK ARE NOW 5AM - 6AM AND 6AM - 7AM, STARTING MONDAY 29TH AUGUST.

I hope to see the morning crew bright and early at 5am on Monday :)

25 Deadlifts 100/70kg

Run 400m 

2-2-2-2-2-2-2-2-2-2

then

AMRAP in 15min

Farmers walk 200m

Max Effort Pull Ups 

 So, the finer details are below;

1.  When and Where: Saturday the 10th of September at The Art of Strength (358 Flinders Street).  Weigh in for the weightlifting is from 8 - 9am with a 10am start.  Powerlifting weigh in is at 10 - 11am with a 12pm kick off.

 2.  Registration: Before competing you must be a member of either the Queensland Weightlifting association or Powerlifting Australia (Note if you are only registering for one event you must register with that organisation).  Cost for this is as follows; $78 for senior, $58 for junior (under 20), $40 Youth (under 17).  Forms for registration can be collected from either Crossfit Townsville or Crossfit Townsville City.  This will cover you for insurance and covers you for an entire 12 months for any competition in Australia (there will be a few in Cairns which would be awesome to make it to).  This needs to be completed before the day of the competition!!!!!!!!!!!!

3.  Entry:  There is an entry fee of $20 for the competition which will need to be paid on the day of competition.  Although, if you could also fill out a form available from either Crossfit Townsville or Crossfit Townsville City with information on Name, Date of Birth, Body weight Division, whether your registering for the powerlifting, weightlifting or both, and your current best lifts for the discpline your entering.  Note: Weightlifting Divisions; Men: 56, 62, 69, 77, 85, 94, 105, 105+kg.  Womens: 48, 53, 58, 63, 69, 75, 75+kg.  Powerlifting Divisions; Men: 52, 56, 60, 67.5, 75, 82.5, 90, 100, 110, 125, 125+kg.  Women 44, 48, 52, 56, 60, 67.5, 75, 82.5, 90, 90+kg.  This entry form needs to be completed and returned to either Crossfit Townsville or Crossfit Townsville City by the 1st of September!!!!!!!!!!!

4.  Scoring and Awards: Trophies will be awarded to the best male and female powerlifter, weightlifter and a combination of both.  This will be determined by an equation comparing body weight to weight moved, this determines the athletes relative strength.

 5.  Post Competition Function: There is a dinner being organised for all competitiors and supporters for after the event.  This will be held at a restaurant close to the venue however it hasnt been announced yet.  If you plan on registering for the event please inform me whether you will also be attending this dinner before the 1st of September.

6.  What to Wear: CROSSFIT TOWNSVILLE OR FIT SOLUTIONS GEAR.  For athletes, tight fitting singlet or short (no clothing is allowed to touch the elbows).  Knee sleeves are allowed but can not come into contact with socks, or shorts.  Ideally clothing should be tight fitting so that the judges can see the torsa and limbs easily.

Team this will be an awesome chance to test our skills and techniques in a sporting environment.  Whether your new to Crossfit or have been crossfitting for a longer period of time it would be awesome to see everyone down there both supporting and competing.  Those that were at the running festival will all agree im sure that it was a huge success seeing 30 - 40 people all wearing their Fit Solutions and Crossfit Townsville gear, it was awesome.  It would be excellent to see everyone from the Fit Solutions family at The Art of Strength again to show everyone how we roll, and who knows we might even see Brett in a one piece suit!!!!!!!!!!!!

Masters Chipper

10 Handstand Push Ups

20 Wall Balls

30 Toes to Bar

40 Power Cleans 60/42.5kg

50 Burpees

60 Sumo Dead Lift High Pull 32/24kg

then

30 Muscle Ups for time

don't have Muscle Ups ...yet?

30 Chin Ups and 30 ring dips

or 60 Chin Ups and 60 ring dips 

partition as required. 

then

AMRAP in 6 mins

6 Hand Stand Push Ups

6 Box Vaults

5 times! rest approx 3 mins between efforts

This is a solid workout - I understand if you can't make it, it scares me too.

then

Strict Pull Up volume ladders

3 in the first minute, 6 in the second minute, 9 in the third minute and 3 again in the fourth minute continue this sequence for a total of 9 minutes. Scale to 2,4,6 or 1,2,3 and use bands as required.

Three rounds for time of:
Run 800 meters
50 Hip Extensions
50 Abmat Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Then

AMRAP in 5 mins:

KB Clean and Press 24/16kg

Super comp is Sept 10th.

It is one week since finishing the 30 day challenge and I am getting back on. I basically stayed whole 30 till about Wed and then this is my slide into non whole 30ness.

Wed night - little bit of icecream - no change still felt awesome

Thursday - whole 30 all day

Friday - The Bender - Drank too much and ate nachos, chips, and a double whopper.

Saturday - The Hangover - worked through it all day ate whole 30 didn't feel that bad

Sunday - The wog fest - Lasagne, and a half block of chocolate

Monday - a Pepsi max and started getting irritable,aches and pains coming back.

Tuesday - didn't want to get out of bed, right achilles is stiff. Lamb chops and veges are back on the brekky menu.

So Today is day 1 for me again I need it - like an inmate that is institutionalised.

How is everyone else coping 1 week post?

5 - 5 - 5

then 5 rounds with rest between of :

10 Box Jumps 24/18

50m Prowler Push (Kirwan) 50m Farmer's walk (City)

10 Box Jumps 24/18

3-3-3

then

5 rounds for time:

10 Dumbell Squat Clean Thrusters 20/15kg

20 Double Unders

American Kettlebell Swing 24/16

Run 400m (possibly in the sand) 

Meet at the strand. Specifically at the basketball court at the strand.

Gym should be ready on Monday :)

This is a challenge!

your 1s should be about 95% of your best for today

your 10 about 85% , your 20 about 75% and the 30 about 55-65%

If you are new to CrossFit or Strength training then today will be 5 sets of 5 Front Squats and 1  set of 30 reps at half the best 5 weight - trust me that is for the best.

Row 500m

30 Body Rows

Run 800m

50 Push Ups

Run 800m

30 Body Rows

Row 500m

then

In teams of 3

5 mins to accumulate max reps in each of the following exercises:

Rope climb

Power Clean 70/50kg

Ball Slam 15/9kg

For 5 mins Athlete 1 will row 200m then rotate to work the exercise then rest on the next rotation.

There is 1 min rest between exercises.

So let me briefly sum up my experience:

I am without a doubt leaner than ever, my right achilles tendinitis is all but gone, I enjoy real food so much more - fruit in particular is an absolute treat.

On the downside I miss the naivety of eating all and any meat with reckless abandon whole 30 certainlyshowed me the difference between commercially purchased small goods and the no additives versions. I will only eat the free range smoked bacon (whole 30 approved) if I have the choice. Grass fed beef fat is without a doubt my favourite thing and I have learned that for me, fatty lamb and steamed vegetables are like diesel keeping me going all day.

I miss the convienence of eating crappy foods but at the end of the day they are crappy foods and with a little prep I can put better fuel into my body.

I trust those that did the challenge found it worthwhile and feel free to share your experiences with your gym buddies.

3 Muscle Ups

6 Squat Snatch 50/35kg

9 Toes to bar

I think this was 3 rounds back in 10 but inflation makes it a 5 rounder.

Push Press

Partner Wall Ball Ladder up to 10 :)

Chicken and steak, salad and vegetables. Staples and still as delicious as ever.

See you guys tomorrow. Be sure to check out Aimee's blog at the Fit Solutions site.

AMRAP in 15 mins of:

Row for distance

Run 400m

20 Box Jumps

All team member take turns rowing to achieve as much distance as possible.

Athletes will start on either the Rower(where metres count to the total), Box jumps where 20 must be performed before tagging the rower and sending them on the run or the run which is a 400m piece.

Have you noticed any pleasant side effects of the whole 30?

It's your chance to show family friends what all the hard work in the box has given you the capacity to do. It's a great test of what we do as CrossFitters to lob up with a handful of long runs under our belt but plenty of other important Physical Skills and plenty of Mental toughness as well and complete something like a 10k for time.

You will need to pick up your rego bag from the Tobruk pool between 11am and 4pm on Saturday.  It has your timing chip, your number and other important stuff so dont forget to pick it up.  If you absolutely can't make it on Saturday let me know (Dan - 0410 556 903) and I will organise it for you.

On Sunday we are going to meet behind the Tobruk pool between the water park and the pool on the grassed area at around 7.15am.

Forget to mention on the FIT Sol page but good luck to Gibbsy who is playing in the A grade womens touch GF on Saturday night (she is unlikely to be there Sunday) and the Wonderful Kate Wade who is again embarking on a half marathon with limited prep but a whole lot of ticker.

Looking forward to seeing everyone their in their colours on Sunday! 

Everytime you stop you need to sprint 100m :)

All classes meet at the box.

20 Hang Power Cleans 50kg/35kg

Run 400m

40 Hang Power Cleans 50/35kg

Run 800m 

20 Hang Power Cleans 50/35kg

Honestly who didnt think they could do it? Errica didn't think she could and she is done as of today.

then 3 rounds for time of:

15 Pistols Right Leg

20 Box Jumps 24/18

15 Pistols Left Leg

20 Double Unders

I have been eating a lot of chicken lately, I raosted a free range chook from woolies on Sunday, then bough a free range, no stuffing chook from Woolies- the avenues yesterday, only to find Errica had roasted another chook last night.

I am all chickened out. I had a cool dessert last might, chopped 1/2 avo, chopped banana and chopped 1/2 apple. The avo and banana go together like peas and carrots.

Lamb chops and veges for breakfast!

then:

5 x 50m Prowler push with a 50m sprint after each effort.

Men:20kg/Women 10kg

It should follow a sequence like this,

5(easy), 4( a little harder), 3 ( still only slightly challenging), 2 ( hardish) 1 (hard) 1 ( if the last one wasn't as hard as you thought it would be)

There is no requirement to finish all the reps in the warm up sets. getting a double at 120 and missing 130 does not tell me your 1 RM. Abort the lift if it feels wrong or if we tell you it is wrong.

then

3 sets of 8-10 reps per leg Bulgarian Split Squats - target weight is 1/3BW in each hand (eventually)

Finisher:

Partner Burpee ladder 1-10.

Don't fight over getting partnered with Bryce or Keats.

I have talked to a few crew members who have stuck with this whole 30 thing and are excited to pop out the otherside as a changed person. so people are keen to lose some of the restriction that whole 30 places on us but no one has implied they don't think it worked and will go back to wholegrains and juices. I think failure to adhere to the 30 days suggests a sugar addiction and if you tried it for a week or two and decided it wasn't for you then I challenge you to go 30 days without any sugars, or fruit or health bars or any other sugary treat. Kick the habit and then tell me about how you are confident this is not for you.

9 days to go, then I am keen to try some coconut milk icecream from sprout. 

Today I think we will do some cooking whole 30 style. After training I am going to hunt down some good bacon. Anone mastercheffing it up this weekend?

The Games kicked off at 5:15 in California 22:00ish our time.

Christine

3 rounds for time of:

Row 500m

12 Deadlifts @ BW

21 Box Jumps

The video shows Australia's number one male contender for the CrossFit Games attacking our WOD for today back when he was younger.

Good Luck Pat!

1AM Saturday morning the CrossFit Games start click here to see the action. 

This was yesterdays and will be today's breakfast - got me through the whole day then went home to steak and veggies.

How is everyone doing? Any plans for Day 31?

then 

3 rounds of:

12 Front Squat 60/42.5kg

12 Strict Pull Up

Below is a response from the Cains Green Ants weightlifting club regarding a weightlifting competition here in Townsville . If you pay to become a member you can compete on at least 3 more occasions up in Cairns.

Thanks for the email.
 
Your CrossFitters will be welcome to compete at our comp in Townsville(September 10th).  They will have to become registered members of the Queensland Weightlifting Association prior to the competition to be eligible:  http://www.qwa.org/contact/QWA%20membership%20form.pdf
 
The competition in Townsville has been branded a 'super comp' combining weightlifting and powerlifting in the same event.  Comp details are as follows:
 
1) Weightlifting Comp: Weigh-In 8-9am, 10am start
 
2) Powerlifting Comp: Weigh-In  10-11am, 12pm start (don't have to weigh-in twice if you're competing in both)
 
Results from both disciplines will be combined to determine aggregate scores for the super comp.

Who is interested? I know a few of you should go in because you lift pretty well.

Missed breakfast so I will head home for lamb and eggs and veggies about 11:00AM

Serves me right for sleeping in.

Run 400m

20 Swings 24/16

20 Sit Ups

10 Swings 24/16

10 Sit Ups

Last night steak and broccoli with avocado, this morning steak and mushrooms with avocado.

Every meal steak and veg would be no problem for me!

I am happy to be back in Australia. Korea was good but the only thing i recognised for sure was the coffee, check out the bulk coffee order we got in a flagon!

I am hitting my first good meal of the day which will be shepards pie with avocado, lucky my wife is a good cook.

Over head squats

then 10 min AMRAP of:

5 Pull Ups

10 Push Ups

15 Squats

then

5 min AMRAP

5 Ring Dips

10 Air Squats

McLeod's: pizza (using chicken breast fillets as the base) Delicious!

George and Bec: Thai fish cakes with dipping sauce - Super Yum

Bryce: Coconut and almond encrusted fish with sweet potato spears - Yum Yum, Double Yum

Innes': Warm chicken salad and Fruit Salad - Very tasty!

Strickland 5:  Meatloaf, salad, curry chicken soup - Yummo

Mia:  chicken patties with zucchini and beetroot (some topped with avo) - Bellisimo!

This was a great way to share a meal with comrades.  You were assured the food was good, gluten free, and healthy!  I ate way more than I usually would, but it was so tasty. Definitely an activity we will repeat in the future. The attached picture is the end result.  To see the "before" picture, pop over to the Fit Solutions web page and have a look at my blog there.

Struggle town on whole 30.

Yesterday morning I needed a breakfast to get me through a 10hr plane trip and my best option was about 6 eggs and 500g of bacon(not good nitrate free bacon) first mark.

O the plane I was served a chicken dish and a beef dish both with noodles and a little veg and some crazy sauce. I just ate the meat and veg but it was all in their together so I feel a bit "hows ya father" this morning. Last night was better after a 2 hour taxi ride through Friday night traffic I arrived at the hotel met the other trainers and went across the road to a 24hour bbq!! they grill the meat on a hotplate right in front of you. There was a really cool lettuce type thing that is like a massive mint leaf that was cool to try. So I was back on meat and veg. Fat wasnt with every meal yesterday but I ate a whole bag of coconut flakes and two airport sized bags of macadamias so it went in.

Korea is more humid than home and NOBODY speaks english except for my taxi driver and the staff at the hotel - should be interesting.

Iam headed for the hotel breakfast and probably going to have to eat so bacon with the nitrates and all - looking forward to whole 30 food again when I get back (grass fed beef with the fat and avocado are my favourites).

Enjoy the WOD (Yesterday was a rest day for me AMRAP movies in 10 hours; Battle of Los Angles, Green Hornet, Just Go With It, Lincoln Lawyer and possibly one other:)

50 Hollow rocks

5km run

50 Air Squats

Townsville running festival is just around the corner if you can do this you can sign up for at least the 5km run if not the 10km run. :) Dan has organised a cheap entry to the 10km run- $20 as long as you wear a CFTSV TShirt or a Fit Solutions TShirt. It would be awesome to see a big group of CrossFitters attack the 10km run. Please let Dan know if you want a position.

Hollow rocks are to remind you to maintain a good position throughout the run and squats to show you that there is plenty left in the tank.

For more info on the festival click here .

then 3 rounds for max reps

Alternating between:

BW Bench Press

Pull Ups

Post individual sets and totals to comments.

 Chime in with how you are going. I struggled this morning because I dont have any frozen veggies left !

Breakfast is just a pork chop and some sweet potato with olive oil drizzle. 

Yesterday was Bacon, Veggies and an egg remind me to give you the recipe :) and a dinner of Steak and salad with avocado - I could eat that everynight no worries at all.

21-15 and 9 reps of Deadlift and HSPU with a 400m run after each set of HSPU

Yesterday I got home for 2nd meal at 3ish and had 2 lamb chops and a packet of steamed veges on the way home I ate some Kale chips from luewater Organics on Thuringowa drive.

Lastnight we ran steak, broccoli and salad again - because it is good! Steaks were from Sunvale Meats over at the lakes. They have heaps of grassfed beef.

This morning is bacon and veges (Bacon 20 for 500g at Bluewater organics - No Nitrates)

3 x 4 Minute (Cindy Sprint Style)
100m Rower
10 Box Jumps

Yesterday I had a Tbone from Sunland plaza butchers, a packet of steames veggies and a handful of coconut flakes for lunch. Then reek made steak with oregano, broccoli with garlic and avocado for dinner. I had a large apple in slices with macadamia butter for dessert - beautiful.

I worked out that I will be away (in Korea) for the pot luck gathering on the weekend which I am dissapointed about but I am confident it will be awesome with Aimee at the helm. :)

Anyone wishing to enroll their child please contact rob@crossfittownsville.com.au or astrickland@fitsolutions.net.au

5-5-3-3-1-1

Use a weight that enables an unbroken set on each arm and an organised (externally rotated) shoulder throughout all reps.

then

5 rounds ea of Alternating intervals 1 min work 30 sec rest:

Row for Calories

Box Jumps

Score each interval, post 10 numbers and a total to comments.

Brekky today is 2 eggs a rissole, 1 pack of steamed veg and 1/2 avo. How is everyone else doing?

15 Thrusters 60/42.5 kg

30 KB Sumo Deadlift High Pull 32/20kg

12 Thrusters 60/42.5kg

24 KB Sumo Deadlift High Pull 32/20kg

9 Thrusters 60/42.5 kg

18 KB Sumo Deadlift High Pull 32/20kg

Yesterday I found an awesome place fro breakfast and I am going to hit it again this morning.

I had 2 poached eggs half and avocado with griled zuchini, eggplant and capsicum. To wash it down I had Camomile tea to relax me before a big day of lecturing and teaching.

Lunch was awesome the hosts put on a beef stew which was sooo tasty that I am going to get the recipe. That was accompanied by steamed vegetables and almonds.

We had a snack on some roast chicken and an apple at the end of the day - passed on the beers:)

The I wnt to dinner with a few of the trainers at Bellisi and got the lamb shanks with mash - hold the mash and add extra brocolli please. It was beautiful.

So I am surviving.

See you tommorrow at 5:15AM

then 

6 rounds for time of:

6 Chest to Bar pull ups

6 Ring Dips

When we get to half way we will celebrate whole30 style!

Spent the whole day at CrossFit Brisbane's awesome new facility, if you are down this way be sure to check it out.

Lunch was chicken, green leaves salad, macadamias, olives and grapes - Lucky the crew here eats clean anyway.

Dinner was late at the hotel Cape something or other Sirloin steak with a large side of green beans(more green than bean) and some sweet potato pieces. It was pretty good(and would want to be for what I paid for it).

Off to hunt down some breakfast then it is Level One Seminar mode all day, lunch will probably be similar to yesterday.

Stay strong especially if you have lots of time on your hands. Cook some food for the upcoming week if you feel the urge to visit your usual weekend haunts.

Make sure you check out the whole 9 blog posts for info on just about everything you are experiencing others have experienced it before and come up with strategies to resolve the problems.

Breakfast today is eggs and steamed veggies with some coconut flakes. I had some great grass fed porterhouse and steamed veggies with olives yesterday for lunch and Reek made fish with sweetpotato hash and some other veggies it was good.

I am off to Brissy see everyone Mon. at 5:15AM

30 Burpees

30 Dumbbell Ground to Overhead 20kg/15kg

30 Toes to bar

30m overhead lunge

15m sprint

Full rules are here

But basically it is a congo line where teams of 4 push  through the stations one at a time until the last person crosses the line. Lots of cheering and heaps of fun.

Yesterday I had an egg, orange and coconut flakes for a snack and the orange was awesome! it is like I am able to appreciate fruit flavours more comprehensively because of not having had them or the dragon very often. Dinner was Steak  + Broccoli cooked with oregano and garlic and a tomato, capsicum and cucumber salad drizzled with a generous amount of olive oil.

I am off to Brisbane tomorrow and will return on Mon. Whole 30 on the road for a few days. Stay tuned.

For this coming week we will trial class kick off at 5:15AM (Gym open about 5:05)

We will still be trialling the 6AM class so if that works for you then please come along.

then 3 rounds for time of:

Run 300m with a medball

12 Medball Squat Clean Thrusters

12 Medball Front Squats

12 Medball Overhead Abmat Sit Ups

Please, via comments, indicate if you are able to do 6AM to 7AM as we have previously seen a whole lot of people keen for the 5AM but not many for the later session.

We will trial this in an effort to open up the parking and bring the class sizes down a bit.

Yesterday I picked up some grass fed rib fillet from Sunvale meats as well as some more coconut flakes from Healthy life in Stocklands. 

When you are choosing your meat opt for the leanest cut if you know that it is commercially raised( read probably fed grains) and then get your fats from coconut, avocado, olvies and nuts to a lesser extent. If you can get grass fed meat then the fat is actually quite healthy. Fatty cuts of grass fed meat get me through from 4:50 till 2 PM most days.

Yesterday lunch was a steak, 4 olives(nothing on the ingredient list but olives, water and salt) and 2 glasses of veggie soup.

Dinner is in the photo, reek made a beef curry with the rib fillet and heaps of vegetables - it was great.

Breakfast today is two lamb chops 2 glasses of veggie soup and a stick of celery with almond butter. Plus fish Tabs and water. Tried a cup of concrete and couldn't get it all down Jeff.

Be aware some people are running into their first hurdles, head aches, gasto upset etc. Share (remember there is such a thing as Too Much Info TMI) but push through, people before you have have the same hurdles and lived to feel better on the other side.

Brett

then 5 rounds on 4 mins of:

Sprint 200m

Farmers Carry 100m

My last nights dinner was thoughtfully prepared by my wife and consisted of steak, green beans, broccoli, and a green salad(lettuce, tomato, olives,capsicum and avocado.).

For Brekky I am having 2 lamb chops and 2 eggs with 2 cups of veggie soup( I admit it doesn't look that great) also a few(7) hazelnuts and 2 fish oil tabs.

Things I noticed from yesterday. HEAPs of comments and people on board AWESOME!!!

Watch out for the fruit it is easy to eat but the sugar dragon loves it. Also let us see the fat, avo, olives, olive oil, coconut and its oil and sparingly nuts.

Couldn;t have asked for a better response.

Brett

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings 32/24 kg

Rob proposed this WOD because so many people are getting the hang of muscle ups now which is awesome.

Keep practicing and nothing is impossible.

For Breakfast I had a piece of pork and a piece of beef (left over from Saturday morning) a cup of the new brew (yesterdays veggie soup), three fish oil tablets and a handful of coconut flakes.

1 mile run and

1 km row

or

1km row and

1 mile run

This will be a long for some of us so we will get started quite early.

I started again yesterday after a particularly non compliant Friday night.

My day went like this:

Woke 6:15 Drank 600ml water

Took 7 and 8 am classes.

Breakfast 10AM 3 eggs 2 pieces of pork and 2 pieces of beef - I was super hungry and borderline hungover- 300ml of cold veggie soup (think carrot and parsnip smoothie), a closed handful of organic(no sulphites) coconut flakes and 3 fish oil tablets.

Took a nap at around 12 till 5pm to complete my recovery.

Snack: celery and carrot sticks with macadamia nut butter and hazelnut butter. about 5 sticks and a little butter on each one.

Dinner at 7PM 4 home baked chicken drumsticks with Tandori Chicken Marsala dusting obtained from Sprout over in hyde park. One large Salad (celery, tomato, mixed leaves, carrot, capsicum and cucumber) with olive oil and vinegar and 1/2 an avocado. 

Snack while watching tv : 4 olives and a handful of coconut flakes.

Be careful when buying olives that all they contain are olives, water and salt no food acids or other additives.

I woke this morning at 8am and had another piece of pork and some coconut flakes before taking the dogs around the river.

We are about to have bacon(crazy expensive but nitrate free from Bluewater organics) and eggs(yamagashis) before heading to Froot for some supplies for the week.

I will post more meals of the day to comments.

then 

10 down to 1 dumbell push press 20/12.5 with 10 double unders after each set of PP.

9 hollow rocks

run 200m

9 tuck jumps

Meet at the box as normal.

Rope climbing skill work, check out this video for some ideas.

Then 150 Kettlebell Swings for time, one rope climb every time you put it down.

Tonight (Friday) I have booked Hogs Breath Party Pit for 15-32 people at 7:30pm

Don't let me down team, come to the box have a drink or two and then we will wander over and get a feed.

21 Pull Ups

15 Wall Balls

9 Burpees

This Friday night at the Box we're more than happy to chat to people about strategies they wish to implement to be successful, but consider purchasing, as we did, the Whole30 Success Guide which is an e-book that also contains a shopping guide; available here

Over the course of the challenge I will organise for us to meet, chat, exchange ideas, so we can get through this together.

Please post new people who are in or comments to 'comments'

Consider booking a private group coaching session with one of our coaches.

I am looking to take on CrossFit athletes(that is you guys) looking to improve a weakness at $25 per person for 30 mins of coaching.

How does this differ to a PT session?

A PT session is your session for the day you shouldn't have a whole lot left in the tank after we are through with you.

The private coaching session will focus on an individual weakness for 30 mins and prescribe and practice drills and mobility required to get better. In addition those in the small groups will get access to a practice window on the weekend to consolidate what is delivered in their sessions.

For more information or to book a session email brett@crossfittownsville.com.au

then AMRAP in 6 mins

3 Hand Stand Push Ups

3 Skin the Cat

This will change your life.

We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and thousands of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

Don't Forget Box Party at CrossFit Townsville 6:45PM Friday 8 July 11.

So far we have Mia,Kara, Ian, Rob and Mahoney joining in. Any more takers?

Press 3-3-3-3-3

Got time and energy?

Finish with a 1 mile Run.

 Whole9’s original program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food and eating.

I am going to do the Whole 30 challenge from Monday 11 July 11 till Tuesday the 9 Aug 11 I will post blogs of my adherence and encourage those that chose to join me to post also.

Before we do the detox we want to have a social gathering at CrossFit Townsville for all who train here and at Fit Solutions, there will be some drinks and good company and afterwards we can head over the road for a feed somewhere.

So Save the Date : FRIDAY 8 July 11 @ 1845h or 6:45PM dress up nice  or hang about post WOD sweaty at Lot 3 High Range Rd Cannon Park.

What is the Whole 30? From Whole Nine website....

Our Whole30 program, as outlined.

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats.  Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. 

More importantly, here’s what NOT to eat during the duration of your Whole30 program.  Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness  and quality of life. 

1. Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.  Read your labels, because companies sneak sugar into products in ways you might not recognize.
2. Do not eat processed foods. This includes protein shakes, pre-packaged snacks or meals, protein bars, milk substitutes, etc.
3.  Do not consume alcohol, in any form.  (NEW! And it should go without saying, but no tobacco products of any sort, either.)
4. Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa.  Yes, we said corn… for the purposes of this program, corn is a grain!  This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on.  Again, read your labels.
5. Do not eat legumes. This includes beans of all kinds (black, kidney, lima, etc.), peas, lentils, and peanuts.  No peanut butter, either.  This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, tamari and all the ways we sneak soy into foods (like lecithin).
6. Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream.
7. Do not eat white potatoes. It’s somewhat arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.

    

   Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold.  This means no “Paleo-fying”  less-than-healthy recipes – no Paleo pancakes, Paleo pizza, Paleo fudge or Paleo”ice cream.  Don’t mimic poor food choices during your Whole30 program!  Those kinds of food miss the point of the program entirely.

One last and final rule.  You are not allowed to step on the scale during your Whole30 program.  This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer.   So, no weighing yourself or taking comparative measurements during your Whole30.  (NEW!  We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)

Post your thoughts to comments.

6-8 Bulgarian Split Squats ea leg aim for a tempo of 30X0 (which means 3 seconds down, no rest at the bottom, exposive intent up then no rest at the top.)

3-5 Turkish Get Ups ea arm (slow and controlled focus on being externally rotated at shoulder through out the movt.)

then

Team Fran :)

in teams of 4 perform 200 Thrusters 40/30

run 400m

and 200 pull ups

First point of order is do me a favour (are you serious Brett you were just on holidays for 3 weeks why should I do you a favour?)

Please find an hour of your day TODAY or TONIGHT to watch this video. 

KStar is legit I met and spoke with him a few times and now I am a bigger fan than before.

Secondly Monday Public Holiday have a sleep in and then lets rock a 0930AM class and the two evening classes. So there is NO 5:30 AM classon Monday.

See you at the gym soon :)

3 Rounds for time

30 Power Cleans (40/30kg)

15 Pull ups

50 Double Unders

15 Bar facing Burpees

30 Kettlebell Swings (24/16kg)

1-1-1-1-1-1-1

5 Rounds for time: 

400m Run

15 Overhead Squats (42.5/30Kg)

Power Clean 1-1-1 

Back Squat 1-1-1

Bench Press 1-1-1

Deadlift 1-1-1

Score = Total of each best lift

Team we will have approximately 10 minutes at each lift, 3 lifts to determine your best lift at each movement.  Lets be courteous to others and share barbells as we always do, take the rest when you can and go heavy with good technique.

800m Run

10 Sumo Deadlift High Pulls 60/45kg

400m Run

20 Sumo Deadlift High Pulls 40/25kg

200m Run

30 Sumo Deadlift High Pulls 20/15kg

AMRAP 20 mins

5 Handstand Pushups

10 Alternating Pistols

15 Pullups

5 x 500m Row

Our goal for today will be to work a 1:3 (Work:Rest), ratio.

5-5-5-5-5

30 Double Unders

21 Kettlebell Swings (24/16kg)

12 Push Ups

15 Med Ball Cleans

15 Wall balls

15 Muscle ups

15 Front Squats 60/42.5kg

10 Rounds of:

5 Swings (32/24kg)

25m Farmers Carry (32/24kg)      

For time: 

10, 9, 8, 7, 6, 5, 4, 3, 2,1 Reps of

Strict Press (3/4 body weight)

Squat Clean (3/4 body weight)

Deadlift (1.5 times body weight)

AMRAP in 20mins

3 Skin the cats

3 Overhead Squats (60/42.5)

200m Run

3-3-3-3-3-3-3

Remember the 1 PB rule.

 

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

For Time

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

First posted March 26, 2011

From Racks

* Fact - The Queens actual birthday is April 21, 1926. 

 

Five rounds of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds between each round

Each Round For Time

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

First posted April 17, 2011

You may need to bing a watch as the clock is a bit unreliable at the moment.

Look after those backs and keep it neat.

Max Strict Pull Ups between each set

Remember the 1 PB rule!!!

Record load for the triple followed by reps of strict pull up for each set.

10 Back Squats 80/60kg

Run 400m

Hey everyone Errica and I are off to the Western States of the USA today we will be back on the 1st of July ready and raring to go again. The photo shows a group I presented to at the army base last week, hopefully some of these guys will drop in and check out the box so please make them welcome.

The classes are growing and people are getting better so there is no better time to remind everyone that slow and steady wins the race. Get the mechanics consistently right before you chase intensity. Use the practice time and the coaching staff to help you find where you should be at with any of the movements. Don't race this stuff it is potent medicine.

Take my absence as an opportunity to spend 3 weeks getting better at something; hamstring flexibility or overhead/box squats is my preffered target but attack whatever you want.

Lastly Book Club: I am planning on reading Tim Ferris' 4 hour body while I am flying to LA so if you want to read it we can chat about some of his ideas when I get back.

Behave!

Brett and Reek

21 Wall Balls

12 Toes Through Rings

then

AMRAP 10mins

2 Pistols

4 Hand Stand Push Ups

6 Burpees

7AM and 8 AM

Long Helen

5 rounds of:

Run 400m

21 Swings

12 Pull Ups

Back Squat 5-5-5-5-5

One PB rule:

If you hit a PB lift - DO NOT add more weight that session. By all means go across and hold the weight but do not be greedy. The risk of injury at loads your body has never experienced before exceeds any benefit of putting up a bigger number.

As an example if you get 100 on first set of 5 and then 105(PB) for the next set of 5, the heaviest option for the next 3 sets is 105.

You don't get better in one session - you get better by consistently hitting these sessions.

Deadlift 1-1-1-1-1-1-1

CrossFit Warm Up variations:

Our theme for the next 4-6 weeks is practising that which you are poor at in the CrossFit Warm Up. I have created a list on the first board of movements that should be practiced regularly to increase competence. We will be allocating about 20 mins to this practice piece every session.

One PB rule:

If you hit a PB lift - DO NOT add more weight that session. By all means go across and hold the weight but do not be greedy. The risk of injury at loads your body has never experienced before exceeds any benefit of putting up a bigger number.

As an example if you get 100 on first set of 5 and then 105(PB) for the next set of 5, the heaviest option for the next 3 sets is 105.

You don't get better in one session - you get better by consistently hitting these sessions.

Row 400m,

Run 400m,

& 10 Burpees for time.

Deadlift 1-1-1-1-1-1-1

CrossFit Warm Up variations:

Our theme for the next 4-6 weeks is practising that which you are poor at in the CrossFit Warm Up. I have created a list on the first board of movements that should be practiced regularly to increase competence. We will be allocating about 20 mins to this practice piece every session.

One PB rule:

If you hit a PB lift - DO NOT add more weight that session. By all means go across and hold the weight but do not be greedy. The risk of injury at loads your body has never experienced before exceeds any benefit of putting up a bigger number.

As an example if you get 100 on first set of 5 and then 105(PB) for the next set of 5, the heaviest option for the next 3 sets is 105.

You don't get better in one session - you get better by consistently hitting these sessions.

A few dented voices but all in all a great weekend. Staff pulled out a massive effort this weekend beating the best in some workouts and finding his limits in others.

Team Tropic Thunder gave 100%, Dan and I could not be happier with every single member of the team - Dan is convinced he was the MVP but I think all did phenomenally. Only 3 places away from another trip to the States you guys were AWESOME.

My man Patty Barber took out the guys, Super Aimee Dracup took the girls Comp and CrossFit Ignite were the number 1 team.

Next year we want more individual qualifiers and a team. The stand out Affiliate from our perspective was Schwartz's CrossFit who not only boasted Female 1st, Male 2nd and Team 4th but had at least 4 other male individuals qualify and at least 1 other female individual.

We are inspired and ideas are flowing like after party drinks so stay tuned.

WOD Stuff : CrossFit Warm Up

then

Snatches 1-1-1 try to move like Amy Dracup or Pat Barber :) (check out the day 3 recap below if you haven't yet).

Then 1/2 tabata boxjump followed by 1/2 tabata burpee

50 Double Unders

8 Thrusters @ 60/40kg

40 Double Unders

6 Thrusters @ 60/40kg

30 Double Unders

4 Thrusters @ 60/40kg

20Double Unders

2 Thrusters @ 60/40kg

10 Double Unders

Everyone gets back today :)

 There does not seem to be any live streaming of results for the Australasian Regionals that are underway in Sydney today.  I will update this blog in the comments section with the teams results as I get them.  So far the team has completed their first of 2 workouts for day one.  They are sitting in FIRST PLACE!  Stafford is completing his workout now, and I will post his results when I hear them.  They have to complete 2 workouts each day for Friday, Saturday and Sunday, so keep checking back to see how they are going.   Great work so far guys, we are all behind you cheering all the way.

then maybe head out for coffee :)

then

20 Push Ups and 1 Sit Up

19 Push ups and 2 Sit Ups

all the way to

1 Push Up and 20 Sit Ups

Good luck to Stafford Oleary and the Tropic Thunder Team Competing today.

Front Squat           3 - 3 - 3

Back Squat            5 - 5 - 5

100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups

For time.

A) Scale will be band assisted or jumping Muscle ups.

B) Scale will be ring Dips

Thanks very much to the demo team who showed up and gave a great effort at live to play. Sean, Paul T, Mell and Jo Mox - you guys were awesome.

The weekend went well so expect to see some new faces popping in, please make them feel welcome.

then "Jackie"

1000m row

50 Thrusters 20/15 kg

30 Pull Ups

then

Thruster 2-2-2-2-2

22 Kettlebell Swings (32/24kg)

22 Box Jumps (24/20inch)

400m Run

22 Burpees

22 Wallballs (10/6kg)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Row 150m

15 Ring Push Ups

Push Up standard is Rings and feet at the same level. Thumbs turned out at the top.

Scale to elevated ring positions.

then

5 rounds for time of:

6 Clean and Jerk 60/42.5

6 Burpees

Prescribed is Full Squat Clean and then jerk with lock out not press out. Anything else is a scale today.

then

3 rounds of:

50 Double Unders

10 HSPU

then

Bottom to Bottom Tabata Squats immediately followed by a 1 mile run. Can we still get back in 8 minutes?

Strict Press 3-3-3

Pull Up 3 x Max with 10kg

9 Bar Muscle Ups/ 2 Pistols

.

.

.

2 Bar Muscle Ups/ 9 Pistols

1 Bar Muscle Up/ 10 Pistols

then

Dead lift

3-3-3-3-3-3-3

3 x 20 HSPU - do as many HSPU as possible in a row then finish off the 20 reps with 1/2 BW Strict Presses

then

750m Row

50 Hand release Push Ups

25 Chest to Bar Pull Ups

If you don't have a table of 8, please send me an email, I have had a couple of people book seats at a CrossFit Townsville Table, but we need 6 more people to fill the table.  They are really smart , so get in quick to sit with them!!! 

 Tickets are $30 each and include nibbles and a drink on arrival... more drinks can be purchased from the bar.  21 May 2011 6.30pm at the Mary McKillop Centre on Morindo Drive Kirwan.

astrickland@fitsolutions.net.au for more details or to secure your spot on a table. 

then

Sandbag Thrusters 21-15-9 25/15kg alternate shoulders

Run 200 after each

then 

AMRAP in 15 mins

6 Big Box Jump

6 Bench Press 80/60kg

30 Anchored Abmat Sit Ups

concurrently practice kipping either regular or butterfly.

Team is required to attend and address weaknesses.

Everyone has a few weaknesses they should consider attacking :)

then

Nasty Girls

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 60/42.5kg

Remember: Saturday is open Gym to work weaknesses etc. from 8-10AM

Team training will occur concurrently and has right of way.

200 Double Unders

50 Overhead Squats 60/42.5

50 Pull Ups

Run 1 mile

A Scale 1/2 Bull 100,25,25,800m

The workout Bull is 2 rounds.

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.  

First posted December 26 2010

Muscle Up Practice

100 Burpee Pull Ups for time

I love this video - Greg Amundson is one of the original CrossFitters and this WOD was done at the original CrossFit Gym in Santa Cruz. It is closed now but I hope to visit it when we are in the states.

Press 1-1-1

Deadlift 1-1-1

Only 3 attempts are allowed at each lift and there will be 10 minutes allocated to each lift after warming up.

The official Competition rules are here.

Stafford O'Leary 449 in the world!, 20th in our region well done. Good Luck in the individual comp.

Daniel Strickland 1101 ITW , 70th Aust : Captain of the team.

Brady Payne 1765 ITW, 107th Aust

Bryce Knight 2027 ITW, 122nd Aust

Zac Komur 2764 ITW, 156th Aust

Charlie Jones 3461 ITW, 199th Aust

Brett Fforde 3872 ITW, 227th Aust

Jeff Swaffer 5876 ITW, 333rd Aust

Brendan Conn 6503 ITW, 375 Aust

Mike Diaz 6995 ITW, 432nd Aust

Paul Tomarchio 7012 ITW, 418th Aust

Ben Candy 7751 ITW, 487th Aust

Chris Morrison-Leeson 7785 ITW, 492nd Aust

Sean Pearce 8008 ITW, 512th Aust

Matt Fox 8062 ITW, 521st Aust

Alahna Gibbs 645 ITW, 34th Australia: Great Effort 

Mel Hill 1019 ITW, 57th Aust Both our top girls would be eligible for individual competition.

Kate Wade 2082 ITW, 115 Aust

Mia Woolley 2352 ITW, 130 Aust

Sally Vujica 2795 ITW, 154 Aust

Ryan Mahoney

Rob Innes

Luca Sansalone

Leyden Haronga

Troy Haronga

Robin Kosick

Cate Hooper

Sally Sturgon

Rebecca Donegan

Aimee Strickland

Errica Fforde

People without rankings have not entered all their scores. If you could not enter a score for some reason please email-  support@crossfitgames.com

Awesome effort by all, let this inspire you to train hard and hopefully we will have 50 competitors next year. Check comments for an inspirational story.

then

7 rounds of:

7 DB Squat Clean Thrusters

7 Toes Through Rings

Dan Strickland, Alahna Gibbs, Brady Payne, Mellisa Hill, Bryce Knight and Kate Wade are the team that will represent CrossFit Townsville in Sydney 27,28 and 29 May in the CrossFit Games Regional Qualifier. First reserves are Mia Wooley and Ryan Mahoney.

Team training program is as follows:

Monday: Rest (No Sessions)

Tuesday : Double ( Regular Session + Team Session 7PM)

Wednesday: Single (Regular Session)

Thursday: Single (Regular Session)

Friday: Rest (No Sessions)

Saturday: Double (Regular Session + Team Session 8AM)

Sunday : Single (Run Training + Weakness Training 2PM)

Where I have prescribed rest for the team there are still classes for those not on the team.

The only change for everyone else is that there will now be 2 open gym times to come in and work on your weaknesses. Saturday at 8AM and Sunday @ 2PM.

Also if anyone wants to offer our team some competition on a Tuesday or Saturday I am happy to pit them against any formed team of 6. (Even if the gender split is unequal)

Next Year I am hoping we can start team training in January and then we will have a larger athlete pool to select from based on sectionals results.

3 rounds for time of:

21 Swings

12 Pull Ups

Run 400m

then 

in 15 mins find max overhead (see how close you can get to Friday's weights)

Tomorrow we will fire up a bbq at the front of the box with some sausages. Please come along and bring a little something that can be cooked on the barbie or a salad. If you are bringing something and don't want double ups then please post it to comments.

Just like this video but without the beer :)

Brett

I get hit up all the time about exercises for the back of the arms or the "lower abs" because that is where I just can't shake the fat from.

The most significant thing you can do to infulence your body composition is eat good food.

By good food I mean Meats,Vegetables,Nuts and Seeds, Some Fruit, Little Starch and NO Processed sugar(or processed starches).

Many of us have tried this and been confronted with the question - What do I eat for breakfast?

I have a solution -  Try Meat Cereal !!!!

I have this every morning and every batch is different. Some will say that meat for breakfast every morning is boring but these same people will have toast every morning or porridge or wheatbix. 

No one is gourmet until they are told they can't be gourmet. Same breakfast 5 days in a row? I bet you have done it before.

Post your 1. Breakfast from this morning, 2. Favourite Breakfast 3. Usual or "if I had the time" breakfast.

to comments.

21 Box Jumps 24/18in

18 Swings

18 Box Jumps

.

.

.

3 Swings 

3 Box Jumps

3 Thrusters 50/35

3 Chest to Bar Pull Up

6 Thrusters

6 Chest to Bar Pull Up

9 Thrusters

9 C2B

12 Thrusters

12 C2B

.

.

.

till 7 mins expires.

Wednesday window just gone. Friday at 10:30 AM or Saturday at 8AM are our last chances to attack the sectionals competitions.

The CrossFit Townsville Affiliate Cup team will be staying at the Fiori Apartments at 13 Hassell Street Parramatta.  This is a 15 minute drive/train ride from Homebush where the Regional Competition will be held.  Room rates are fairly reasonable and it has some good facilities.  If you are interested in staying here also, look at www.fioriapartments.com.au for further details.

 The competition will run at Homebush from Friday the 27th of May until Sunday the 29th.

 If you have any queries relating to attending regionals as a supportor please contact Aimee astrickland@fitsolutions.net.au

Big Jerks - Split or Push

then

500m row all out 2 times.

6 Rope Climbs

25 Wall Balls 10/6

5 Rope Climbs

20 Wall Balls 10/6

4 Rope Climbs

15 Wall Balls 10/6

3 Rope Climbs

10 Wall Balls 10/6

2 Rope Climbs

5 Wall Balls 10/6

1 Rope Climb

This has potential to be brutal on your shins so lets try the scissor method as a shin rest. please wear long socks and cardboard or shin guards etc.

Muscle Ups

Squat Snatch

and 

Row 2000m

Up to you whether you row first or dead first mix it up a little. 

Build to a 1.

then

For time:

30 reps Snatch 60/42.5 kg followed by a 1 mile run.

then

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 10/6 kilograms, 3m target. (Reps)
2. Sumo deadlift high-pull: 35/25 kilograms (Reps)
3. Box Jump: 60/50cm (Reps)
4. Push-press: 35/25kilograms (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 11.5

AMRAP in 20mins

5 Power Cleans 65/45kg

10 Toes to Bar

15 Wall Balls 10/6 kg men 10 foot line/ 9 foot line

This is going to be a slog look forward to it :)

WOD 11.6

7 min duration ladder

3 Thrusters45/30kg

3 Chest to bar Pull Ups

6 Thrusters

6 C2B Pull Ups

9s,12s,15s, until time runs out.

Our windows for 11.5 will be tonight at 8PM, Friday @ 9AM ( this is earlier than usual!!!), Saturday @ 8AM.

For 11.6 the regular times will be open, Wed @ 8PM, Friday @ 10:30 and Sat @ 8AM.

If you are away for easter and may be unable to hit one or the other WOD I will endevour to give you an opportunity to obtain a score for both WODs even if that means hitting WOD 11.6 before next week. There will be no opportunity to attempt WOD 11.5 after Monday Morning 25/4/11.

 then 20-20-20 back squat, first set is 50% of todays 1RM.

Enjoy :)

CrossFit Active is hosting a Masters competition in Sydney in May.Robin has been invited to compete and others may wish to follow suit. For more info click here.

CrossFit Novato held a NorCal 40's comp in February and attached is a video of one of the competitors.

For more info click here.

 Any questions please either let Brett know or post to comments.

Cheers

CFTSV Team 

10 Deadlifts 140/105 kg

30 Lateral Bar jumps

30 Up and overs (med ball over pull up bar)

15 Deadlifts 100/ 75 kg

30 Lateral Bar Jumps

30 Up and Overs

20 Deadlifts 60/45 kg

Push Up, Pull Ups, Sit Ups, Squat, Row(calories)

Score is the sum of the lowest score in each activities.

Rest 1 min between the different tabata efforts.

I like to think that I do CF so that I can become a better human, more work capacity across broad time and modal domains.  But the reality is sometimes when I do CrossFit all I’m doing is measuring myself against the people around me.

 The sectionals have brought to my attention that we have a lot of athletes who do attend CrossFit Townsville for that second reason.  And the goal of our facility is the first reason. 

So how do I use CrossFit to become a better human?  The first thing I need is consistency – turn up 3 – 6 times a week don’t make excuses, make time.  Consistency will not only expose you to your weaknesses, but also help you turn them into strengths.

Once you’ve been training consistency only then should you be interested in what cues can get me this skill, what progressions do I need, what skills do I need to work on more than any other.  There are no short cuts to success.  Remember Coach Glassman’s famous quote “don’t paint a dirty car” paraphrased and butchered it still remains super relevant in so many situations.

It’s a useful application of CrossFit WODs to measure yourself against others, but only if you’re testing the effect of your consistent adherence to the protocol and only after you first acknowledge the data that is you against you.  I get excited by seeing someone whose trained consistently improve, but someone who doesn’t train consistency and turns up and beats that person whose been improving doesn’t impress me one bit.  To steal from many an affiliates t-shirt the goal is to be better than yesterday.  Not to just check and see that I’m better than those around me. 

To that end I propose a challenge and this is an open ended challenge that will have multiple levels of success. I have selected these components because I believe everyone will need to invest some time to achieve Level 5. Measure you against you on this one. Only through failing to meet a standard to we get inspired to lift our game.

Brett’s First Challenge, Intervene with an obscene 15 to make you a MACHINE!

Five rounds of:

• 20 Kettlebell swings, 2 pood
• 20 Wall ball shots, 20 pound ball
• Row 500 meters

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups 

This will be the workout for Saturday at 7AM

Official attempts are at:

Wednesday @ 8PM

Friday @ 10:30AM

Saturday 8 AM

This is a great workout because everyone can put a score on the board with some burpees, some will get the OH Squats out and some will even manage some Muscle Ups.

Thrusters 42.5kg/30kg

Pull Ups

It's Back!!! Last years Trivia Night was a roaring success.  It was a night full of fun and frivolity.  And this year, it is back... bigger and better.  You do not want to miss it.  Details are as follows:

 7pm Saturday May 21st 2011

Mary McKillop Centre

Morindo Drive Kirwan

We are still in the early stages of planning the night... more details will follow... but mark the date in your calendar, organise your baby sitter and start studying the trivial pursuit cards!!!

 Funds raised will go towards support the CrossFit Townsville Affiliate Cup team in their efforts to qualify to compete at the World Games in California.  We will also be making a donation to a local charity, to be announced closer to the date. 

then 

AMRAP in 15 mins of :

15 Lunge steps

15 Burpees

Run 200m

She is coming...

Lets legitimately get 5 good snatch numbers on the board.

Everyone warm up snatch together, anyone who cannot get the position right with the stick can hit 5 single cleans and anyone who isn't sure of clean technique is to do 5 single SDLHPs.

then

finish with 2 min KB Snatch test Men 24kg /women 16kg

Single Arm Swings will be the sub for tight shouldered individuals.

Overhead Squat

if your shoulders don't like OHS do mobility and sub back squats for the intensity piece.

then tabata pull ups :)

then

AMRAP in 10 mins

3 Strict Muscle Ups

9 Box Jumps 24/30

Video has some swearing (about 1 FBomb) but is an awesome interview with coach Tucker. 

 Citibeach Volleyball Woolcock Street... Saturday 9th April 3.30pm.  We will have a friendly 6 a side volleyball comp, there is a pool and spa, and we will have a bbq dinner from 5pm.  Come down and get to know your fellow CrossFitters and the extended CrossFit Townsville/ Fit Solutions family better.

 Cost: $10 adults, $5 kids, $25 family of 4.

RSVP to Comments or email aimee... astrickland@fitsolutions.net.au 

AMRAP in 5 mins of:

Squat Clean (75/50kg)

Jerk (75kg/50kg)

Sumo Dead Lift High Pull

All Reps must be controlled back to the ground to count.

then

3 x 400m sprints on 2 mins or 2 on 3 mins

2 mins Double unders

2 mins Row

There is NO 09:30AM class this Thursday 7April 2011

Front Squats @ 60/42.5kg

with 3 strict skin the cats between each set.

There is NO 9:30AM Class this Thursday. 

This is our last day of the snatch intensive.

then

3 rounds for time of:

Tyre Flip 50m

Sprint 100m

9 Deadlifts 70kg/45kg

12 Push Ups with hand release - no snaking

15 Box Jumps 24in/20in (regular mens box and regular womens box plus green plate)

This should be fun :)

 Our current official windows of opportunity for this WOD are:

Wednesday Night at 8PM

Friday Morning at 10:30 AM

Saturday Morning at 8AM

Do your best to get to one of these windows as there are no guarantees that we will be available at other times.

Please check out the video on the workout standards found here.

This will be the WOD for the Saturday 7AM class which IS going on despite the sectionals. As with last time volunteers to count/officiate will be greatly appreciated.

This is our last day of the snatch intensive.

then

3 rounds for time of:

Tyre Flip 50m

Sprint 100m

9 Deadlifts 70kg/45kg

12 Push Ups with hand release - no snaking

15 Box Jumps 24in/20in (regular mens box and regular womens box plus green plate)

This should be fun :)

 Our current official windows of opportunity for this WOD are:

Wednesday Night at 8PM

Friday Morning at 10:30 AM

Saturday Morning at 8AM

Do your best to get to one of these windows as there are no guarantees that we will be availalbe at other times.

Please check out the video on the workout standards found here.

This will be the WOD for the Saturday 7AM class which IS going on despite the sectionals. As with last time volunteers to count/officiate will be greatly appreciated.

 then

AMRAP in 5 mins 5 Strict Pull Up/ 5 ring dips

then

Power Clean 90/60

Wall walk to nose touch

Todays WOD as it was last year is heavy deadlifts

Deadlift 3-3-3-3-3-3-3

Finisher:

Max Muscle Ups in 10 mins.

or 30 MU for time

or 10 mins of MU practice.

then 20 squats, run 200m

6 rounds on 2 mins or 4 rounds on 3 mins

then  

5 rounds for time of:

5 Deadlifts 125/80 kg

10 Burpees

 The year is in full swing... everyone has been working hard... CrossFit Sectionals have kicked off and we are due for some FUN.

 Join us at Citi Beach Volleyball, Woolcock Street.  Saturday 9th April at 3.30pm.

Sign up (on the day) for the 6-a-side "friendly" volleyball comp.  Bring the Kids for a swim.  Build a sandcastle and have a snag.

Cost will be $10 per Adult, $5 per Child aged 5+ or $25 per family .  Includes beach volleyball, pool, spa, and a BBQ dinner from 5pm.

 RSVP IS ESSENTIAL to Aimee at astrickland@fitsolutions.net.au

 We'd love to see you all there! 

then

Alternating rounds of max pull up, max 1/2 bodyweight press in 10 mins

only 10 mins will be allowed for this piece. If you get 2 rounds out - so be it, if you can get 10 that is good too.

Score will be FS weights followed by Pull Ups/Press.

If you don't have a strict pull ups, do strict pull ups with a band. If you have strict pull ups but no kip, do kipping pull ups with a band.

Scale the Press weight to get at least 8 reps in the first couple of sets.

then

5 rounds for quality movement of:

10 Stiff legged Deadlifts(range will be dictated by how flat you can maintain your back)

10 strict Knees to Elbows

This is a strengthening WOD for the core get after it.

• 52.5kg Thruster, 21 reps
• Rope Climb, 12 ascents or 36 Chest to Bar Rope climbs
• 52.5kg Thruster, 15 reps
• Rope Climb, 9 ascents or 27 Chest to Bar Rope Climbs
• 52.5kg Thruster, 9 reps
• Rope Climb, 6 ascents or 18 Chest to Bar Rope Climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008

Scale A

 21 - 15 - 9

Thrusters Scale Weight

Chest to bar Rope Climbs

Scale B

15 - 12 - 9

Thrusters Scale Weight

Climb to hand touch

Score is total of each set's reps x weight eg. 60 x 10, 62.5 x 8, 65 x 9 = 600+500+585 = 1585

(bring your math hats)

Bar must be Snatched from the ground.

then

Tabata Inverse Burpees

then

Tabata Burpees

Tomorrow is a hero!

Big Box Jumps

Ring dips(where the rings are at MU height)

Scale A 

10-9-8-7-6-5-4-3-2-1

Regular Box Jumps 

Ring Dips (use a band where required)

Scale B

10-9-8-7-6-5-4-3-2-1

Step Ups

Close grip Push Ups

Bryce and I will hit it again tomorrow at 3:30PM anyone who wants another try is welcome to come along.

then

"Nancy"

5 rounds for time of:

Run 400m

15 Overhead Squats

AMRAP in 10 mins 

30 Double Unders

15 Power Snatches 35/25kg

 Last night 10 people were supervised doing the workout. 

We have currently got 20 registered for the CrossFit Townsville Team.

Saturday at 8AM will be big :)

So how do you get a score recorded?

Step one - Do the workout so far Me,Dan,Bryce,Brady,BC,Komur,Bec D,Errica and Aimee have a workout that has been supervised.

Step two - log on, Select submit score,select CrossFit Townsville (do this by typing CrossFit Townsville and then clicking the dropdown box) and submit your score. YOU MUST DO THIS !!! otherwise you will not get a result.

Step three -  I have to validate that you did the workout and the score is correct.

Then you should be good to go.

On Saturday I am expecting to see Staff, Sean Pearce, Matt Fox, Robin Kosick, Chris Morrison-Leeson, Jeff Swaffer, Rob Innes, Cate Hooper, Charlie Jones, Sally Sturgeon and Alahna Gibbs. People who have done it already can have another crack and then decide which result they submit.

Good luck to Mia Wooley,Kate Wade and Melissa Hill who will be competing for us at other affiliates around Australia.

It is not too late to register I would encourage everyone to have a go at the workout at 8AM Saturday then you can register and submit your score. If you late register please make sure you join The CrossFit Townsville Team captained by Dan Strickland.

then

Back Squat 3-3-3

then finisher?

Snatch 1-1-1

Then Run 5km for time.

Those who cannot run due to injury can row :)

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

then

5 rounds for time of:

10 Swings24/16, 10 Double Unders, 10 Burpees

then

Elizabeth

21-15-9

Squat Cleans

Ring Dips

Scale to finish under 15 mins

This session may go a little long as we will have two waves.

Max strict Pull Ups between sets

then

5 x 200m on 2 mins

Register to compete as a sectionals athlete here

Once you are registered all you need to do is turn up on Saturdays (Starting on Saturday 19th Mar) get a judge and do the workouts which will be released each week. This will go on for 6 weeks. If you cannot make Saturdays workout and you are a registered CrossFit Townsville team member we will find a time to officiate your workout.

We need at least six team members, 3 guys and 3 girls.

So far we have these people who have registered their interest:

Alahna Gibbs,Kate Wade, Melissa Hill, Mia Wooley. I would like to see a few more girls compete so that we stand a chance of getting a team to the regionals. Possibly some bootcampers, Sally Sturg, Kate Hooper and anyone else who may be able to knock over the workouts as prescribed.

Boys; Me,Dan,Rob,Brady,Bryce,Ryan,The King,Sean P,Charlie and it would be good to see a few more people register and get amongst it.

Registering as an athlete costs you $5 US. Which is nothing. Sectional WODs are no extra charge at CrossFit Townsville. I am pretty sure you can be registered and scale the workouts. Registration gives you access to the leader board and a whole host of cool features.

Chat with me for more info.But first please read this.

At this stage the opportunities to participate in the sectional WODS will be the Wednesday night after they are released 7:30 PM and the Saturday after they are released 8:00 AM. Dan and I will be doing the WOD on the Wednesday with Brady,Rob and Bryce available as judges. 

Add to comments when you would like to do the WODs.

Brett

based on Tuesday either work on:

a) Snatching,

b) Snatch Grip high Pulls,

c) Snatch Balances,

d) Overhead squat

try to identify where you are deficient and spend time correcting it.

4 rounds

Row 500m rest approx 3 -5 mins

Work: 3,2,1 or 6,4,2 or 9,6,3 HSPU, Box Pike Push Up or assisted HSPU every minute for 12 mins

Cash Out : "Annie"

50 - 40 - 30 - 20 - 10

Double Unders

AbMat Sit Ups

Snatch 1-1-1

then 

21-15-9

Power Clean 50/35

Push Press 50/35

Deadlift

Find a challenging weight for 5 reps and repeat it four more times :)

Set the back, keep the bar close.

At CrossFit Townsville I consider everyone who trains an athlete.

Athletes require skill, discipline and respect to be sucessful.

Please respect your fellow athletes, the gym and the coaches by:

1. Arriving on time or even slightly early.

I understand that our timetable makes it hard for some people to be on time to 5:30PM but if for what ever reason you are late I would expect that you show remorse by getting ready quickly, not moseying on in and slowly putting on your shoes. Maybe you have had a hard day and don't feel like "playing the game" today, easy fix is stay home get some rest and come back fresh tomorrow. Some people txt me and check if their 15 mins of lateness is going to be an issue. Don't assume you will be allowed to play if you come in when the Warm Up is finished.

The timetable is being addressed as we speak.

2. Treating the gym like it is your own.

The equipment is expensive, which means if it breaks it is not necessarily going to be replaced straight away.

a) Control the barbells, kettlebells and dumbbells to the floor whenever you can. If you need to dump due to fatigue or as a part of strategy try to ensure both plates hit at the same time and stop your bar from jumping into someone elses space.

b) Never choose to dump an unloaded bar or a bar loaded without bumpers. The only exception to this is if it is likely that you will get an injury if you don't dump only then may you dump. 

c) The new 5kg plates are designed for the lighter bars. They should only really be loaded onto the 10kg and 15kg barbells. If they have to be loaded onto the 20kg barbells please take care with them.  

d) Clean up your crap; used strapping tape, drink lids, toe nails, band aids, chalk spillage etc. if you made the mess, un make it.

3. Think of others as well.

a) Share. If you are stepping up on strength days try to keep the smaller increments free by using a 15kg plate rather than a 10 and a 5 especially if there are less strong individuals about and it is busy.If you are doing warm up sets let someone use your bar to save them setting up another.On pull up stations two people might use the same box or band depending on numbers.

Sharing is a good way to meet someone you haven't seen at the gym before and make a new aquaintance.

b)Allow everyone an opportunity to hear what is being said.

Don't talk in the warm up, cool down and most importantly during the briefs or group coaching points. If you hear the Coach try to get everyone's attention cease your conversation and listen in. You may have heard something before but that doesn't mean you understand it yet.

If you want to chat with someone, exchange phone numbers or hang about in the car park.

While the coaches are talking try not to Drop plates, barbells or swing on the squeaky pull up bar.

c) Keep helping others pack up at the end if they went to the buzzer, we do this quite well and I love to see it. Try to leave the gym as you hope it would look when you come in. We employ coaches not slaves :) As it is vacuuming and mopping the gym takes up alot of time that would be better spent programming, researching and improving.

d) The rings, plates, rowers, barbells, medballs, kettlebells, racks, triggerpoint balls,rollers and boxes have special homes when not in use. It is your gym so get to know where things go, put them back when you are finished and kindly inform newer people if they are getting it wrong

 e) The chalk belongs in the buckets - please keep all lifting chalk in the buckets(just walk to the bucket if you need chalk) and all pieces of chalk in their containers.

Spilt Chalk WILL now incur a 50 burpee penalty that must be witnessed by one of the coaches.

If you think you are on the money with all of the above, then we are sweet and this is just formalising what you already know as the unwritten rules. If you can improve any of the above please do so.

We are not like other gyms - we feel we are better - embrace the athlete mindset and dive into the community.

If you disagree or would like to discuss these points at all email, text, call or just plain talk to me. I am here to make everyone's CrossFit Townsville experience better.

Brett

brett@crossfittownsville.com.au

0416014607

'Mary'

5 Handstand Push Ups

10 Pistols

15 Pull Ups

or

'Cindy'

5 Pull Ups

10 Push Ups

15 Squats

Both Benchmarks are As Many Rounds As Posible in 20 mins.

use bands to scale Push ups and pull ups ,roll up pistols and pike box push ups for HSPU.

10 False Grip Pull Ups/False Grip Body Rows

10Ring Dips

then

3 rounds

5 Strict Muscle Up/Transistion

5 Kipping Muscle Ups

then

3 rounds for time of:

3 rope climbs - chest to bar

6 wall walks

run 200m

3 Rounds for time of:

14 TGU

41 SDLHP

7 Muscle Ups

21 Burpees

A Scale

7 Jumping Muscle Ups

21 Burpees

B Scale

7 Dips

21 Burpees

Press 3-3-3

Strict Pull Up Max Unbroken - 1/2 Max(in as many sets as required) - 1/2 Max(in as many sets as required) 

Post sum of loads (Back Squat, Press) and reps (strict Pull ups) to comments

This event is open to all CrossFitter’s from around Townsville.  No matter what your experience, we thoroughly encourage you to participate.

Register your interest with Brett at CrossFit TSV from 1st March.  Please note registering for Sectional Saturdays does NOT constitute registration for Sectionals.  This will need to be done at crossfit.com from March 7 at a cost of $5 per individual.  When completing registration forms at crossfit.com, be sure to enter CrossFit Townsville as your affiliate.  This is important to our efforts to send a team to compete in the Affiliate Cup.

 Cost is free to CFTSV members.  If you are not a regular CFTSV athlete, cost will be $70 (for the entire 6 weeks), or you can choose to pay on a weekly basis for $15. 

 The goal of Sectional Saturdays are not only to identify Townsville’s fittest athletes, but also to provide an inclusive competitive atmosphere for ALL of our members, with everyone welcomed and encouraged to compete.  No matter your ability we would love to see you have a crack at the comp, to challenge yourself, take yourself outside your comfort zone, and to have your friends and family along to support you. Most of all we want you to have fun!!There will be 3 divisions for the “Sectional Saturdays” 2011 CrossFit Games Open Qualifier.

•  Scaled: 0700AM (This is the division we are hoping to see maximum participation. This is where you can test the knowledge and fitness you have gained with us so far.  Put yourself to the test, apply some competitive pressure with judges counting your reps, and holding you to the strictest of movement standards - trust us, it's a whole different ball game when someone is watching your every move, you will learn a lot about yourself and have a great time in the process.

• Prescribed: 0800 - 1030(Rxd athletes competing with the intention to advance to Regionals as an individual or for their affiliate cup team)

•  Masters: 0800 - 1030 (age 45+) Top athletes in this division advance straight to the World Games in LA!

For Rxd and Masters we will be opening up slots with the judges for the morning to ensure people know when they have to be at the gym ie depending on the workout athletes will know before Saturday if their heat starts at 0800, 0830, 0900 etc. in addition we will also be trying to allow athletes to request the slot they want on that morning.

Those who say they aren't into being competitive, usually sing a different song when the timer starts!!CrossFit TSV will validate and submit scores to CrossFit Headquarters. CrossFit HQ is developing a comprehensive website to handle the technical requirements of the worldwide Open. That website will go live the week before the competition. It will have the capability to show real time updated athlete rankings week to week.  You will be able to make athlete to athlete comparisons - see how you rank against Mikko Salo, or Kristen Clever!!

Help us out!
If competing isn’t your thing, there are several ways for you to still be involved in this process. We would love to get some help with judging and to help out in general. If you are interested in participating as a judge or volunteer please send an email to brett@crossfittownsville.com.au

So what happens after Sectionals?This year, there are 17 Regionals throughout the world. The top 60 men and 60 women from each region during the World-wide open will advance to their respective Regional competition. Similarly, the top 30 affiliate teams in each Region will advance to Regionals. For each age bracket of the Masters, the top 20 men and top 20 women worldwide will advance straight to the Games with no Regional competition!  So come on you 'experienced' CrossFitters, you've got a great chance to go all the way!! 

Attention Team Tropic Thunder: Our community has come an incredibly long way in the year and a bit we've existed.  From Brett judging in the first Regional comp in 2009, we then had a 8 strong team of athletes to the 2010 Regionals,with Dan finishing in 12th overall and our team advancing to the 2010 Games in America.  Many of our people have had great experiences competing in our open day and biweekly competitions.Yes competition is tough, but it is also a lot of fun.  It brings out the best in us via athleticism, pride, teamwork and camaraderie. Talk to anyone of our athletes who has competed in the past, and they will tell you how much they have enjoyed it.  A goal to compete in the Sectionals, is an inspiration to step up your training regardless of experience and have a go.If you want to compete on the CrossFit TSV affiliate team, you must compete at Sectionals.  HQ will select our team based on our gym’s highest finishers. Our ‘Official’ team will include our 3 highest ranking men and 3 highest ranking women scores from the open.  There is no limit to how many athletes we can register for eligibility on our team, which means the more we have on our team the more chances we have to qualify for Regionals.   

Who’s in?!?!   

WARNING: Video Contains Swearing.

Disclaimer: this text is massively plagurised from CrossFit New Zealand - they wont mind though.

Five rounds of:

• 7 Muscle-ups
• 21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

Hang Power Clean

Finish with 3 x 60sec max effort rows for distance with 2 mins rest between efforts

For Time:
1 km Farmers Walk (Dumbbell) 48 kg
5 Front Squats at the start of every minute
5 Burpees whenever the weights touch the ground
After every set of Burpees Front squats reduce by one rep.

Post total time.

Video talks about the upcoming sectional qualifiers - NOT Work,Family Safe has swearing.

Check it out after the kids have gone to bed.

Post loads to comments

then lets see how we compare to Australia's greatest athletes at the Bench Press.

One set - Max reps with 3/4 BW.

1 Strict MU 0 - 0:30

2  Kipping Muscle Ups 0:30 - 1:00

1  Strict MU 1:00 - 1:30

2 Kipping MU 1:30 - 2:00

A Scale

1 Transtion MU

2 Jumping MU

B Scale

1 Ring Dip

2 False grip body rows

then 

Tabata Mash Up 

False grip Strict Pull Up or band assisted strict pull up

Ring Dip or close grip planche style push up

 then

AMRAP in 6 mins

3 HSPU or band assisted HSPU or Handstand Hold

6 Abmat Sit Ups

Lets see what we can put overhead.

then 2 min KB Snatch test 24/16

KB is snatched from the hang to overhead as many times as possible in 2 mins without putting it down. Both hands can be used.

Wrap Up: Stafford O'leary came out on top for the Males and Alahna Gibbs took out the Female competition congratulations to those athletes.

What is next?

Sectional qualifiers will be held every week at the box from 14 Mar 11 for 6 weeks.

We need as many athletes as possible to register to bolster our chances of getting an Affiliate team to the regional qualifiers in May(27 - 29) and then hopefully to the states again this year.

All who are interested in what is happening should check out http://games.crossfit.com/ for regular updates.

Results:

Mens

Staff came into the day on 24 points, came first in all the WODs11:24,4:18 and 6:08 for Nancy,Diane and Jackie respectively, and finished the day comfortably in front of Keats who took second overall.

Keats rose to 2nd place, he came in on 37 points came 2nd in Nancy(11:44).3rd in Diane(11:07) and 3rd in Jackie(7:11) finished in 2nd place overall with 53 points

The King held on to his third position by coming 4th in Nancy(12:52) 4th in Diane (4/9 HSPU completed at 15min CO) and 5th in Jackie (7:20) finished on 56 points.

Strickland slipped to 4th position because he was unable to attempt the 4th set of Workouts and came equal 11th in all three putting him on 58 points.

Brady clawed his way up to 5th place with a 3rd on Nancy(12:26), 2nd on Diane(5:15), and 2nd on Jackie(6:26) finished on 62 points from 55 the week earlier.

Jeff climbed up to 6th place finishing on 70 points after starting on 48. He did this with an 8th place(16:43),7th place(6/15 HSPU at CO), and a 7th place (8:48)

Dean Condon finished in 7th place overall on a total of 84 points ; 9th(13:30@ 30kg)10th(4:30 push ups and 80kg), 6th (8:22rxd)

Ryan Mahoney slipped to 8th place with 3 DNA giving him another 33 points and finishing on 88 points

Leyden H finished 9th on 91 points ; 10th(19:51 @30kg), 8th (6:52@80kg),9th (9:47 rxd)

Charlie finished in 10th position on 101 points; 5th (13:30), 9th (4:22 push ups & 100kg), 4th (7:18)

Chris finished in 11th position on 106 points:7th(14:34),6th(8/15 HSPU @ CO), 10th(8:57 red band pull ups)

Matt Jones of Cairns bombed into the WODs with us and did well 6th (14:22), 5th (2/9 HSPU @ CO), 8th(8:55)

Other men who only competed in one or two of the 4 comps are Simon O (remember the 5km time!), BC,Bryce and Rob D. Thanks for having a go.

Girls:

Alahna started on 11 points and could not do the first 2 WOD due to injury but came first in her Jackie(9:20) finished on top of the pile at 24 points.

Leanne held 2nd with a 3rd on the Nancy(14:06 @ 20kg), 1st on Diane(11:10 HSPU and 60kg), 2nd on Jackie (10:31 rxd) finished on 30 points.

Bec the Princess stayed at 3rd by coming 4th (15:19 @ 20kg), 2nd (5:01 push ups and 70kg), 4th (9:11 red band) 41 points

Kelly C climbed to 4th on 49 points with 13:28 on Nancy(3rd), 5:05 on Diane with 40kg(6th) and 10:29 on the red band Jackie(3rd)

Wadeo slipped to 5th on 53 points 3 DNAs

Narelle went to 65 points and 6th position 3 DNA

Robin took 7th position with 5th on Nancy (18:05), 5th on Diance(push ups and 50kg 4:50),6th on Jackie(12:14 red band)

Mel had a crack on Sunday and did well finishing Nancy rxd in 13:39(1st) Diane with push ups and 70kg in 5:02 (3rd) and Jackie in 12:13 on the red band (5th)

Ella had to retire early due to injury and Mia missed a few due to work. Thanks for joining us girls.

Overall I thought the concept was solid and we will look to do another after the regionals/CF Games later in the year. Hopefully everyone had fun and learned a bit more about CrossFit as a Sport.

Brett

drop to smaller number sequence after a missed set.

then

21/200m-15/400m-9/800m

Knees to Elbows/Run

WOD 2 "Jackie"

WOD 3 " Nancy"

Lets see what we can Jerk consistently and well.

Finisher:

5 x 200m sprints on 2 mins

Run 100m every time your ball hits the ground

Row 500m

12 BW deadlifts

21 Box Jumps

 Deadlift

3-3-3-3-3

I want 5 heavy triples across all counted sets will be within 10kg of each other.

Optional Finisher: 1 mile run

The finisher is mainly for those just new to the program who will finish their deads quite quickly, let me be clear that the focus of the day is heavy deadlifts with great form(don't be the weasel).

10 Rope Climbs(3m)

20 Push Press 50/35

30 Double Unders

or 

25 strict ball ups

or 

30 Strict Toes to bar

or

35 Strict knees to elbows

or 

40 Strict knee lifts

 then

 7 rounds of:

1 min on 1 min off

5 shoot throughs

5 burpees

10 rounds of:

5 Thrusters 52.5kg/35kg

10 Pull Ups

Sprint 100m

Rest 1 min

Record time for each round.

If you have a stop watch for this one please bring it.

Video is not Family safe - swearing.

Snatch Balance 1-1-1

Front Squat 3-3-3

Strict MU - Transitional strict - Muscle Up Machine

Kipping MU - Jumping MU - RingDips

False Grip Ring Pull Ups - False Grip Ring Body Rows - Regular Body Rows

Ring Dips - Band Ring Dips - Push Ups

Allow 5 mins between amraps to adjust rings.

Russian KB Swings 48kg(2 24kg KB)/32kg

3-6-9-12-15-18-21

Box Jump (24/18)

On every 5 mins perform 21 Thrusters(42.5/30) and 21 pull ups rest for the remainder of the 5 mins

Scaling Options

A) On every 5 mins perform 15 Thrusters (42.5/30) and 21 pull ups

B) On every 5 mins perform 9 Thrusters (42.5/30) and 9 pull ups

My preference is for people to use rxd load and scale the reps on this one. Next step in the scaling is to scale load or assist pull ups.

Power Clean and jerk ladders 1-2-3-4-5 on the minute (one on the first, 2 on the second) 3 times through

AMRAP Sandbag get ups in 60 secs x 2(Left and Right).

AMRAP in 15 mins

5 Big Box Jumps

7 Muscle Ups

9 Burpees

Rxd attempts must finished at least one round

WOD 2

"Barbell Bear"

5 rounds for max load :

The "BB" is a complex consisting of 7 reps of the following sequence: 

One Deadlift

One Hang Power Clean

One Press/Push Press/Push Jerk

One Back Squat

All reps must occur without the bar touching the ground except on the deadlift which must be touch and go.

Each athlete has 3 mins to complete their round and then will have at least 6 mins rest .

WOD 3

15-12-9

Power Clean 75kg

Wall Walks

Wall Walk Start position: Athlete lying prone feet touching the wall and chest touching the ground

Wall Walk Finish Position: Athlete in Hand stand position with chest touching the wall 

21 - 15 - 9 - 15 - 21

Tyre flip

Push Up 

We still have NO power at the box but we have heaps of tyres.

There will be no toilet facilities on Saturday morning.

The aircon will not be on, bring water, towel and suncream. 

 Be safe and when the weather clears a bit do the following WOD:

For Time :

Find a neighbour with a fallen tree,

Check for fallen powerlines,

Get permission and then:

Cut tree into manageable pieces and move to the verge.

See you soon.   

Front Squat 5-5-5-5-5

Row 300m, 200m, 200m,100m,100m,100m

20 Wall Ball

10 Knees to Elbows

10 Abmat Sit Ups

 AMRAP in 20mins of:

• 100/70kg Deadlift, 6 reps
• 7 Burpee pull-ups
• 10 Kettlebell swings, 32/24 kg
• Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011

20 Wall Ball

10 Knees to Elbows

10 Abmat Sit Ups

10 mins Skin the cats, aim for 20 reps

Practice WOD AMRAP in 15 mins:

5 Strict Muscle Ups

5 HSPU

21 Sandbag Cleans 25/15
1 x 150m Hill Run (With Sandbag)
12 Pushups
1 x Stair Descent Then Ascent
Run Back to Start

15 Sandbag Cleans 25/15
1 x 150 Hill Run With Sandbag 
24 Pushups
1 x Stair Descent then Ascent
Run back to Start

9 Sandbag Cleans 25/15
1 x 150m Hill Run (with Sandbag)
36 Pushups
1 x Stair Descent then Ascent
Run back to Start 

Let's meet for breakfast at Coffee club Willows after the session for a smelly breakfast. 

Follow Thuringowa Drive through the main lights passing Riverway on your left. Follow main road approx 8-9km until you see entrance way on left hand side. If anyone gets lost call me on 0437 107 597 Alternatively car pool from the box at 6.40am

Deadlift 2-2-2-2-2-2-2 aim to rest for about a min between sets

then

3 efforts of  20 squats run 400m on 4 mins.

Rest 3 mins between sets

Tabata Box Jumps 3rd box/2nd box

rest 2 mins

Tabata Box Jumps 2nd box/1st box

You may wish to drop by CrossFit NQ and do 100 reps for $10 donater to the Premier's flood relief appeal. Between 11 and 3, check out www.crossfitnq.blogspot.com for more info.

Our WOD is a hot hundred reps,

All takings today go to the Premier's flood relief appeal.

10 rounds for time of:

3 Deadlifts @ 120/85kg

7 Thrusters @ 60/45kg

This will most likely done as a single bar workout and changing plates will be included in the WOD time.

Scale option A)

3 Deadlifts 100/70kg

7 Thrusters 50/35kg

Scale Option B)

3 Deadlifts 80/55kg

7 Thrusters 40kg/27.5kg

Scale option C)

Scale load as appropriate.

Tonight at the box will be a nutrition presentation for Bootcampers, if you missed the last one then this is an opportunity to catch it up.

 Five rounds for time of:

• 20kg Dumbbells split clean, 15 reps
• 21 Pull-ups

 Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

First posted 9 October 2008

Scale option A)

15 Split Cleans Scale weight as required

15 Pull ups

Scale option B)

12 Split Cleans

12 Pull Ups

OHS 2-2-2-2-2

Row 2km

First Heat kicks off at 0715 with new additions to the comp and lowest ranked competitors.

WOD 4

6 - 12 - 18 - 12 - 6

Bench Press 70/40

Russian KB Swing 32/24 (men will use 2 16kg KBs)

Double Unders

Toes to Bar

Rxd attempts must complete the 3rd round by the 15 min cut off to finish above scaled attempts.

WOD 5 

For time

1.6km Run with a 25/15kg Sandbag

200m Tyre Flip 

1.6km Run without sandbag

20 m Burpee broad jump

Squat clean 70kg/50kg

Clapping Push up

rest 5 mins

1 mile run

rest 5 mins

1 mile run

All 3 classes will go ahead 0530 AM, 0930 AM and 1730 PM

Open gym from 0630 - 0930 and open gym from 0430 till 0530.

We may carry this format across to a Tuesday also depending on how it is received.

Nutrition presentation went well check out this resource for the zone block amounts of certain foods.

If people want to discuss certain aspects of their diet feel free to email me and we will try to clean house.

I propose a 14 day challenge (2 little weeks) where you remove something in your diet, say sugar and see how it effects you - Be the Lab !

WOD

Push Jerk from Racks 1-1-1-1-1

Deadlift 3-3-3-3-3

Tabata Body Row (Elbows wide)

3 rounds for time:

Run 400m

21 KB Swings 24/16

12 Pull Ups

Partner WOD one person does 5 strict chin ups while the other does as many Power Snatches as possible 40/30kg then change roles.

Individual AMRAP in 12 mins

5 Strict Chin Ups

10 Power Snatch 40/30

On the videos compare mobility/practice to tuning and WODs to rocking out.

One is definetely more fun but cant happen without the other.

The longer you go without tuning your axe the more time you will spend when the requirement for a tune is unable to be ignored any longer.

Inspired by Boz.

30 secs on 30 secs off max push ups 3 times through.

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Burpees with 10 Double unders after each set of burpees

7 rounds of

7 Knees to Elbows

7 Kettlebell swings

7 Wall Balls

then finish with 200m run

Front Squat 1-1-1-1-1

row 500m hard, rest row 500m hard

B) Strict ring pull ups 1-2-3-4-5 AMRAP in 7 mins

C) Strict Press 1-1-1-1-1

D 20 - 20 -20 - 20 - 20 Double unders unbroken set harder or easier targets as required.

10 ball pick ups

1 Illinois agility run

200m run

10 ball pick ups

2 Illinois agility run

100m run

10 ball pick ups

3 Illinois agility run

400m run

Score is total rounds and reps completed 

With the video - Singstar practice, you know you want to :)

Clean grip Deadlift 3-3-3

50m tyre flip sprint 100m x2 in pairs

Women

Alahna 5 points Current Leader
3rd 21:51
1st 90,50,130,270
1st 7:17 rxd

Kate W 8 points 2nd position
4th 22:34
3rd 70,40,100,210
1st 7:17 rxd

Leanne 11 points 3rd position
5th 23:07
3rd 75,35,100,210
3rd 7:18

Bec D 13 points 4th position
6th 24:15
2nd 80,42.5,95,217.5
5th 5:15 25kg and orange band

Ella K 14 points 5th position
2nd 20:42
6th 70,30,90,190
6th 7:31 25kg and orange band

Narelle 16 points 6th position
7th 25:33 only git short legs :)
5th 75,40,85,200
4th 7:33 25kg no band

Kelly C 17 points 7th position
1st 19:43
8th 60,30,75,165
8th 7:53 25kg purple band

Robin K 22 points 8th position
8th 30:48
7th 55,30,90,175
7th 12:04 25kg orange band

So there are very few points between positions - it is still anyone's comp.

Next week Maria will be replacing Kate as Kate is off to become a fire fighter, Good Luck Kate.

If anyone else wants in they are welcome, still a $20 buy in and girls start with 27 points and boys 33.

3 more rounds to go.

 Split Jerk @ 50kg/35kg (not press or Push press but Split Jerk)

50 Squats after each set of Split Jerk

AMRAP 1-3 ladders in 10 mins

Play with Frog holds/planche balances

play with kip ups

Tabata inverse burpee

Tabata regular burpee

Done!

Warning Video Displays coarse language (Once, F-Bomb)

If you are stuck with your snatch ie. not progressing do Snatch balances.

If you don't have an Over head squat - work it and power snatches.

Front Squat 5 sets of 3 reps

1 km Row

4 Muscle Ups

8 Big Box Jumps

or 4 Pull Ups

4 Ring Dips

8 Big Box Jumps

Remember ideally we want strict with turn out before we introduce a kip. Stay safe.

We are ramping up prep here in Townsville too.

While I can appreciate that competition is not for everyone I also acknowledge that for others it makes the world go round, here is what we propose.

Bi weekly competitions on the following dates:

9 Jan 11 

23 Jan 11

6 Feb 11

20 Feb 11

Then in early March the Sectionals should start.

There will be a once only $20 buy in for each athlete to cover opening the gym on a Sunday.

The competition sessions will be about 2 hours on a Sunday Morning from 7AM and will be multiple WODs designed to challenge the athletes involved in true CrossFit style. 

We hope to see our Army friends bombing in for these WODs especially you Staff with the times you have been posting you are looking good to take it out.

20 Skin the Cat then work back levers or K2E

10 Strict muscle upsor dip practice or transitional MU

3x3 Strict Press

400m run then

5 x 50m sprint with walk/jog back recovery approx 1 min.

Tommy V or Heavy Towel Fran

Bring a towel please.

Happy New Year, post resolutions to comments if you are game:)

Monday 3rd Jan is going to be a single 1730h(5:30PM) session. It will be great!

 For Time:

• 52.5kg Thruster, 21 reps
• 5m Rope Climb, 12 ascents
• 52.5kg Thruster, 15 reps
• 5m Rope Climb, 9 ascents
• 52.5kg Thruster, 9 reps
• 15 ft Rope Climb, 6 ascents

Not expecting many on New Years Day but bring a towel because sub for rope climb will be towel pull ups and we will run it as a heavier towel pull up Fran, 21-15 -9 style.

We will play with rope climbing so long socks.

5-5-5-5-5 Deadlifts at 85% 1 RM refer to last Tuesday.

Reverse Tabata Clapping push ups use bands if required:

10seconds of work 20seconds of rest 8 times through.

First is Handstand Walk - try to walk as far as you can on your hands, or practice your hand stand.

Then HSPU aim for 10 challenging reps or 3 x 3 strict press aiming for body weight ( mix it up)

Then 50 planche push ups remember the progressions?

Finally 100 double unders the challenge is for 100 unbroken use 20 rep gates like in car racing games. If you get to 20 and stuff up then start at 20 if you stuff up at 19 start from 0. 

This can be modified to 5 rep gates or even 3, challenge yourself.

Run 400m

15 Pull ups

50 Squats

15 Pull Ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments. 

5 Thrusters for weight (set must be unbroken ie. does not hit the ground, must also legitimately be a Thruster ie no Front squats followed by push press or push jerk.)

Immediately followed by row for max calories in 60 secs .

Rest as required between rounds.

Front Squat 5 - 5 - 5

Tabata Row

20 secs on 10 secs off 

100m per effort at least is the target:)

Monday 27th Dec 10 1730(5:30PM) Class only

Tuesday 28th Dec 1700,1800(5 & 6 PM) Classes Only

Wed 29th, Thurs 30th; 0530AM, 1700 and 1800PM classes

Friday 31st 0530AM and 1730PM Classes only

Saturday 1st 0700AM only (How many will we get :)

Sunday 2nd Jan 11 Rest

Monday 3rd Jan 11 1730PM Class Only could be a packed house again we may go to 5 &6 pm

Tue 4th Jan back to normal :)

Merry Christmas.

12 Squats 

12 Squats 11 Sit Ups

12 Squats 11 Sit ups 10 Push Ups

12 Squats 11 Sit Ups 10 Push ups 9 Body Rows

12 Squats 11 Sit Ups 10 Push ups 9 Body Rows  8 Double Unders

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows 5 Burpees

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows 5 Burpees 4 Pull Ups

12 Squats 11 Sit ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows 5 Burpees 4 Pull Ups 3 Big Box Jumps

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows 5 Burpees 4 Pull Ups 3 Big Box Jumps 2 Handstand Push Ups

12 Squats 11 Sit Ups 10 Push Ups 9 Body Rows 8 Double Unders 7 Walking Lunges 6 Knees to Elbows 5 Burpees 4 Pull Ups 3 Big Box Jumps 2 Hand Stand Push Ups 1 800m Run!!!!!

Enjoy 7 AM it is on.!!! then Merry Christmas to all.

B) 5 mins of Back lever practice

C) 10 mins of Strict Muscle up practice

D) 30 icecream makers for time, use bands and spotters to assist as required.

E) Run 1 mile(1.6 km)

Front Squat 3-3-3-3

3 rounds of 30sec Abmat Sit up, 1 min prone bridge score is total sit ups

Pat C&Js about 300lbs now but it is a cool video.

10 rounds of:

10 Thrusters(42.5/30kg)

10 Ring Push Ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

 Notice on the video that the bar is always touching /pulled back int the legs. This is crucial to sucess.

Planche push ups

 Many progressions of this movement exists lets start with regular push ups, turn our fingers out and start working the hands back to under the hips, add bands as required and then do 5 sets of the hardest variant youcan do 5 of.

B) 10 HSPU

Extend the range, use bands, use a box, use a band and a box total of 10 of the most challenging variant you can do.

C) See Saw Press/ Double Under super set

To polish off those shoulders take 2 DB and alternate pressing one then the other overhead as many times as you can in 2 mins. Partner hits max DU in 2 mins

10 mins total ; 2mins swap 2mins rest 2mins repeat.

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

First posted 5 September 2010

OH Squat 3-3-3

Snatch Grip Push Press 5-5-5

then

1min of max Sand bag get ups; 10,15,20,25 or 35kg sandbag.

Some feedback has suggested that some people want a WOD so we will be conducting a 0530 AM WOD then open gym until 1030AM. Open Gym as normal 5PM - 7PM.

5 rounds for time 20 KettleBell Swings & 20 Knees 2 Elbows

20 strict muscle ups, or 20 assisted MU, or 20 Dips

If you don't have Strict Muscle Ups do assisted, if you dont have assisted do the dips.

B) 5 x 5 Strict Ring Pull Ups, or 5 x 5 Strict Bar Pull Ups, or 5 x 5 Assisted Strict Pull Ups

C) 3 x 400m run approx 2:1 rest to work

then

1 round for time of:

1000m row

30 FS at 45%1RM or 60kg whichever is lighter

30 Burpee Pull Ups

15 Wall Balls

50 Double Unders

If you are working on double unders chase 5, 3 or 1 on each round and finish the set out with tuck jumps.

then

21-15-9

Overhead Squat 45kg or 45% 1 RM whichever is the smaller

Pull Up

Then:

4 x 500m row with approx 2:1 rest to work.

5 Thrusters

7 Hang Power Cleans

10 Sumo Dead Lift High Pulls

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

21-15-9

Hand Stand Push Ups

Ring Dips

Push Ups 

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005

then

Tabata Body Row

On the First minute do 1 Clean and Jerk, on the second 2 and so on until you can no longer do the required amount of Clean and Jerks. M 60kg/ F 40kg

Rest 10 mins

then

5 rounds for time of:

5 Deadlift 125/87.5 10 Burpee

Use the same weight as we have been using for the deadlift project.

Part 1: Sandbag Throw 400m Start time =0mins

Part 2:"Car Bomb" Start time = 10mins

21-15-9

Chest to bar Pull Up and Box Jump (24/18)

Part 3: 200m Lunge walk Start time = 20mins

Maybe take the Flight Simulator challenge - if you can do 70 unbroken double unders try for time;

5 Unbroken Double Unders

10 UDU

15 UDU

20 UDU

25

30

35

40

45

50

45

40

35

30

25

20

15

10

5

If Lhani is reading this then I challenge her to post a time :) or Jono! (Still my fave video) Southern XF

1-1-1-1-1

Front Squat

5-5-5

Work up to some heavy snatches and then attack some heavy Front squats.

Finisher:

One set of max reps sumo sandbag deadlifts with heaviest sandback you can manage.