Jeff is crook so won't be fighting on Friday there will still be fights if you planned a night out but Jeff will be healing.
Please note that there is only one evening class on Fridays it is at 5:30 PM.
Beginners Class(ON RAMP Programme)
There is now a class at 7 PM Tuesdays and Thursdays and 8AM Saturdays specifically for those new to CrossFit. Modified WODs and a focus on teaching the lifts and terminology are what make this different to normal classes. People can move to the regular class once they are comfortable with the movements etc. Cost is as per normal classes.
Paleo Presentation was a sucess, 27 people listened to Steve speak about Paleo nutrition hopefully it was well received feel free to contact Steve if you would like to organise a consultation.
Thanks for talking to us at the box Steve.
5cycles for rounds of:
3 min AMRAP
3 Power Cleans 60/42.5kg
6 Push Ups
9 Squats
Rest 1 minute
Press 3 - 3 - 3 - 3 - 3 - 3 - 3
Increment up the sets and then try to hold the best weight for the remainder.
For time :
30 - 25 - 20 - 15 - 10 - 5
Wall Balls
Double Unders
Remember Steve's Paleo Talk tonight(Wednesday) at 6:30 PM $15. Please be a little early so we can take payment and still start on time.
That means there is only one afternoon class and it is 5:30 PM
So I re thought this WOD, looks like this now:
For Time(Individual):
1500m Row
45 Burpees
1250m Row
40 Burpees
1000m Row
35 Burpees
750m Row
30 Burpees
500m Row
or as pairs:
3000m Row & 90 Burpees
2500m Row and 80 Burpees
2000m Row and 70 Burpees
1500m Row and 60 Burpees
1000m Row to finish
Following the Running Festival on the 8th of August, we will be having a BBQ for Fit Solutions and CrossFit Townsville runners and their supporters. We plan to be at the BBQ's beside to waterpark from around 8am (NOT the 7am earlier advertised). Cost will be $2 for members (and their families) and $5 for non-members. Wear your Fit Solutions or CrossFit Townsville shirt to show your support for all our runners. Please RSVP by 4 August to Aimee at astrickland@fitsolutions.net.au or the gym on 4723 1566 if you plan to come for the BBQ so we can organise catering.
Cleans
1 - 1 - 1 - 1 - 1 - 1 - 1
Matt Swift from CrossFit Brisbane .
This is who I want to be when I grow up :)
A quick shout out to the ROWFIT crew who successfully completed their half marathons on the C2 this morning very impressive efforts.
These are the guys who train outside at the box on Saturday and Wednesday evenings, if you bump into them ask about it, it is a great achievement - just chat standing up :)
Find 1 RM Thruster
then
21 - 15 - 9
Thruster42.5kg or 50% of 1 RM Thruster whichever is smaller
Pull Up
Can you beat this bloke......?
5 - 5 - 5 - 5 - 5
Deadlift!
This one has done the rounds because it is good!
7 rounds for time of:
15 Weighted Lunges 20/15
15 KB Swings 24/16
15 Push ups
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. 3 Rounds for reps. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- 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.
Warm up,
HSPU practice
then
5 - 5 - 5 - 5 - 5 Bench Press
finish wth 3 sets of max ring dips in 1 min/ rest 1 min
Lets hit some Snatches!!!
First up about 20 mins to find a 1 RM OHS from Racks and then:
5 rounds for time:
Run 200m
Hang Power Snatch approx 45% 1 RM OHS or 42.5kg whichever is lighter.
Beyond the whiteboard has it as as 400m runs I have changed it to allow for more intensity :)
Congratulations to all the Aussies competing in the CrossFit games in Carson Nevada this weekend, our own Team Tropic Thunder was cut in the first round of cuts along with other Aussie team CFX(Commando Steve's Gym)and CrossFit Norwest(Rob Downton) CrossFit Ignite(Daz Shaw) and CrossFit New Zealand(Taz Venter, Daz Ellis and Pat Barber- Heavy Ring in) made it through to the 3rd WOD but were cut and wont make it to the 4th WOD. So our guys did good. Hold them down when they get back and ask them about their experience - I am, we should be , so proud of them for getting what they did done! It all bodes well for CrossFit Townsville in the coming 12 months we have the affiliate team and a bundle of up and coming athletes that are going to rock at the sectionals next year!
In individual competition Chad Mackay is still in the mix as is Bec Eastwell. Some will know Chad from the QLD Sectionals and I was his judge in the 09 regionals(name dropping - go on.) Megan Smith(35th position) and Lauren Roberts(25th position) were unfortunately cut before the most recent WOD but have been great ambassadors for Aussie CF. Like wise my boy Bjorn(36th position)(whose house I have stayed at - mind you) and Chris Hogan (26th position) have done an awesome job and I look forward to hanging out with them in October when I will hopefully work on a cert down in Melbourne. Lauren Roberts and Chris Hogan were just outside of the cut off for the last WOD as only the top 24 got to play with the sandbags.
Thanks for joining me to watch WOD 4 this morning I am still at the box so the dog door hasn't gone in yet but it has moved up to first on the things to do list :)
This has got me super pumped for the up coming week of training and I can't wait to see you guys here absolutely killing it(hopefully even AP 3 times this week :)
Late notice invite to head over to the box Sunday morning 8 - 11ish to watch some live streamed CrossFit and use the foam rollers. I need to be in my car at 12 sharp to head home and put in a dog door :)
Doors open at 8 so bring a coffee and hang out.
Todays WOD is inspired by Tropic Thunder Games Day WOD2:
5 intervals with approximately 1:2 rest to work ratio
of:
AMRAP in 3 mins: 100m row, 10 Box Jumps, 100m run
torch yourself this will be fun.
Today's pic is from my level 1 CrossFit cert where I was lucky enough to rub shoulders with Coach Glassman, Todd Widman,Dave Castro, Jolie Gentry and Nicole Carroll from CrossFit HQ.
I am name dropping the house down before the team gets back and overtakes me in ability to namedrop famous CrossFitters they have met.
Their workouts are announced tomorrow morning at 1:45AM our time and their heats start at 2:45AM. Check out the live feed if you are up :) but seriously all footage is archived so when you wake up or get home from the WOD you can get on and access the first few hours to get a feel for the event.
100 pull ups for time and everytime you come off the bar you must do 5 burpees :)
Team Tropic Thunder kicks off in the Affiliate cup team competition 10AM Friday LA time which is 16:45 behind us.
Follow their exploits live at the games site - good luck team.
AMRAP in 30 mins of:
5 Deadlifts @ 120kg (scale to 65% of 1 RM)
13 Push Ups
9 Box Jumps (24/18)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Hero workouts are designed to be tough, they are dedicated to fallen American serviceman from their Armed services and first responders(we have some Aussie hero WODs too, google them if you get a chance). Grit your teeth and work through this tough WOD.
When making the transition to a diet of high quality, whole foods, the first thing people often ask is "what am I going to have for breakfast?" A 'normal' modern breakfast is usually cereal, toast, juice, fruit, yogurt, or some combination thereof, and replacing it with something else can be hard. While these options are quick and easy at the time, you are setting yourself up in a bad place hormonally, for the short and long term. Spiking your blood sugar with a huge load of carbohydrates (read: sugar), will bring with it a subsequent rise in insulin and then a blood sugar crash, leaving you hungry for more a couple of hours later (about morno's!). Not even touching on the long term effects of roller coaster blood sugars, and grain anti-nutrients, a very recent study revealed that after fasting (i.e. over night), the first meal of the day sets the metabolism up to expect more of that same energy source. So hitting a high carb load in the morning will simply leave you craving more carbs, and in turn, less efficient at fat burning. On the other hand, start your day with a nutrient rich, whole food, and therefore low-ish carb meal, and you set yourself up for a day of smooth energy levels and less hunger. The weekend always provides time to make something a little extra special for breakfast, and I thought I would share my show holiday version of a paleo brekky.
Gourmet onion fritters
Ingredients:
Fritters:
4 eggs
1/4 cup coconut flour
1/4 cup coconut milk (full fat)1/4 cup diced onionpinch of salt and pepper to taste. - If your feeling frisky, add some cheese.
Spicy tomato sauce:
1/2 cup diced capsicum1/2 clove garlic, diced1 400g can crushed tomatoes1 teaspoon diced fresh chilli, or chilli flakes (adjust to suit level of heat)(this will make more than needed, so keep the rest in the fridge for…anything!)
The rest:
100g Ham of the Bone (more or less depending on who it is for)Handful of baby spinich and rocket2 tbsp crème fraiche, sour cream or natural greek yogurt, Oil, for cooking (majority saturated, of course)
Method:
Sauce:
Prepare this first as it takes the longest.Fry off the capsicum for 2-3 min, then add garlic and chilli, fry for a further minute. Add the can of tomatoes and gently simmer untill reduced down to a thick sauce.
Fritters:
Mix all ingredients and let them sit for five minutes. Oil up your pan and heat over medium heat. Pour about a 1/4 cup of batter for each fritter, allowing each side to brown before flipping it. Cook ham straight after the fritters. Place 1-2 fritters on a plate, some leaves, then the ham around it. Drizzle desired amount of spicey sauce over the top and a large spoonful of crème fraiche in the middle.
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As Brett mentioned last week, I am at running a Paleo seminar at the box on the 28th July. This will be similar in structure to the previous one I ran at the start of the year, for those who were around for that one. It covered the flaws in our current diet advice, and the basics of the paleo concept. This can get as indepth as people would like however, and I encourage everyone to throw a few ideas up over the next week or so to Brett or post them in the comments, and I will work the major ones into the presentation.
Happy Hunting!
Steve Berry
Nutritionist
Primal Plate
Test Strict Press 1 RM
then
Push Jerk 3 - 3 - 3 - 3 - 3 - 3 - 3
this is ambitious, I want at least 5 but 7 would be better.
"Jackie"
1000m Row
50 Thrusters 20kg/10kg
30 Pullups
Session for Monday is find your 1RM Deadlift with very solid form
Rounded back, Stripper Deads do not count.
Then 3 Rounds for time of:
30 KB Swing 24kg/16kg
30 Anchored Situps
Thanks to Dean for bringing this to my attention, thanks to Jon Gilson of Again Faster for the article.
Zatsiorsky, Scaling, and Power
Friday, June 18, 2010 at 10:59PM by Jon Gilson
You could struggle like a rocket trying to take off on regular unleaded, or you could actually get stronger.
You’re the kid who saw one phenom go from high school straight to the Major Leagues, and figured “What the hell? If that skinny punk can do it, so can I.” Attention, achievement, some sliver of recognition, nothing less will do.
You’re Rx’d. You made the Major League jump. Except, you really, really shouldn’t have, and now you’re striking out. Slow your roll, tee ball slugger.
It’s okay. I did the same thing, and if I don’t admit it, the pot would definitely be calling the kettle another piece of kitchen equipment. Learn from my stupidity.
The whole point of our sport is power output: do more work faster. Intrinsic in this little missive is “faster”, but every guy secretly wants to be bigger and stronger, and figures that what we actually meant was “heavier”.
This is not what we meant.
It comes down to simple physics: power is the product of speed and strength. Too much of either (without the other) will result in extremely blunted power.
Imagine speed and strength on the see-saw together, and strength is the fat kid. The really fat kid. In fact, he outweighs speed by a factor of ten. The see-saw stays stuck, and no one has fun at recess. Escaping my metaphor, if the load is too large and speed is too small, power is zip, much like multiplying by zero always gets you zero.
Now, imagine speed and strength are balanced, each kid weighing about the same. This parity allows them to act in concert with each other, and the see-saw really flies. We get power.
“Heavier” isn’t the answer. Balance is the answer.
On page six in The Science and Practice of Strength Training, author Vladimir Zatsiorsky posits that maximal power output occurs at approximately 30% of maximal velocity and 50% of maximal load. I’m in love with page six, and simultaneously dumbfounded by its mathematical exactitude.
Applied to CrossFit and our never ending pursuit of power, this unforgettable page states that we’re looking for a load that you can move with 30% speed, one that tends to occur somewhere around your 50% of one-rep maximum.
Of course, CrossFit won’t ask you to move the bar once, but perhaps ten or twenty or fifty times. To maximize your power across this broad spectrum of work, you’ll want to load to less than 50% 1RM, and continue to try to move the hell out of the bar.
Holy shit. A formula for scaling.
For too long, we’ve focused on strength bias this and power animal super athlete that, when this entire program is predicated on power. Stop thinking of scaling as something to keep Grandma in the game. We scale to the physical and psychological tolerance of the athlete for one reason: it enables the individual to produce as much power as possible.
Following Zatsiorsky’s formula, if you can’t thruster at least 190 pounds, you shouldn’t be doing “Fran” with 95. If you can’t clean and jerk 270, don’t do “Grace” with 135. You’re blunting your power output. Scale that weight down; it will make you more powerful.
I did not just tell you to abandon heavy weights. In fact, I want you to lift heavy. A lot. Just not in the middle of your WOD.
If you increase your 1RM, through any number of methods, your 50% 1RM will go up as well, and you’ll climb into the Rx’d echelon via this prescription. You thruster 150, you do “Fran” at 75 pounds or less. You thruster 200, welcome to the Big Leagues.
In other words, don’t strength bias your WODs—strength bias your strength, and scale your WODs to your current strength level.
Proof? Take a look at the strongest men in the world, not by fiat, but by actual numbers lifted, the gargantuan boys of Westside Barbell. Their program regularly calls for moving 50% 1RM as fast as possible. In fact, it was a conversation with Louie Simmons, the founder of the Westside Method and its Dynamic Effort Days, that persuaded me to pick up a copy of The Science and Practice of Strength Training in the first place.
I’m sure he’d be disappointed I never made it past page six, but I bet he’d love it if you stopped trying to do Fran with 65% of your 1RM.
The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.
5 rounds for load:
1 Snatch Grip Deadlift
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Load may not be adjusted in the round but may be changed between rounds.
Sum of 5 sucessful rounds is the score.
Thanks to CrossFit Brisbane for this WOD
Warm Up with clean technique practice and hit triple Front squats
then
AMRAP in 12mins
5 Squat Cleans 60/40
5 Ring Dips
Warm Up
Strength Practice - Weighted Pull Ups
then
5 rounds for time:
10 Push Press at 50/35
10 Chest to Bar Pull Ups
A subs will be Chin over the bar not chest , 45/30
B subs will be pink band ,40/30
C subs will be orange band, 35/25
D subs Green or more bandage, 30/20 or less
I am going experiment with two new concepts in the coming weeks.
Firstly, Strength practice will be 3 work sets and 2 or 3 warm up sets. Work sets are all submaximal meaning effort should be directed to form rather than load.
The procedure is going to be 3 x 3 at a weight that is challenging but allows you to be technically as close to perfect as possible. The next time you practice that lift if it was easy this week you may choose to attack 3 x 4 reps and then 3 x 5 before stepping up the weight and returning to 3 x 3.
Second we are going to start standardising the subs on the WODs for ease of tracking and so you can monitor you progress.
For Time:
10,9,8,7,6,5,4,3,2,1
50 kg Floor Press
100kg Deadlift
50 kg Power Clean
Warm up
then
3 x 400m sprints
warm up for Front squats some more, find appropriate band if required:
Tabata Mash Up
Muscle Ups and Front Squats(42.5/30kg) from the deck
ie. 20secs of Muscle ups
10 secs of rest
20 secs of Front Squats
10 secs rest
repeat 8 times :)
5 rounds for time:
15 OHS (50/35)
12 Knees to elbows
9 Big Box jumps (30/24in)
"The purpose of scaling is to make workouts accessible to anyone regardless of fitness level or state of health. Scaling should be chosen with the specific intent of being the something that you can do that is most likely to make you fitter. Scaling is not a way to modify workouts to make them more palatable."
Be smart not soft :)
Press 3 - 3 - 3 - 3 - 3
21-15-9 Ring Dips
250m row before each effort
Thanks to CrossFit Resolve for the video :)
Say Gday to these boys if you are in Brissy city.
AMRAP 12 mins
10 Deadlifts (70/50kg)
5 Barbell roll outs
Hit some CrossFit Warm Up then we will move through a Burg warm up.
Load up a bar with 30,35,40,50 or 60kg and work on squat cleans. No big weights just hips opening and speed under the bar.
concurrently we will do a volume ladder for 17 minutes of Hand stand push ups, playing with a few cleans in between sets.
Then we will pack up all but a single plate and hit lateral burpee intervals:
3 mins of Lateral burpees
2 mins rest
2 mins of lateral burpees
2mins rest
1 min of lateral burpees
Then done :)