Session Times
Country: Lot 3 High Range Rd,Next to Kingpin, in Cannon Park
Mon - Thursday 5:00AM, 6:00AM, 9:30AM, 5:00PM, 6:00PM
Friday 5:00AM, 6:00AM, 9:30AM, 5:00PM, 6:00PM (Team style WOD)
Saturday 7:00AM, 8:00AM
City: 126 Hanran St, Across from the Bulletin Office, Townsville City
Mon - Thurs 5.00AM,6.00AM, 9:30AM, 5.00PM ,6.00PM
Fri - 5.00AM, 6.00AM, 9.30AM, 5:00PM
From Friday the 20th of April till Friday the 11th of May there will be no 5:30PM class in the city due to the second round of Friday night lights.
Sat - 7:00AM, 8:00AM
CROSSFIT INTRODUCTION
Everyone new to CrossFit must first book an Introduction session with a coach before entering main classes. The Introduction process includes an intiial session with a coach, 10 days of classes and then a follow up session with your coach to track your progress. The session is limited to 5 per coachCost is $100. You can make bookings for your initial session at the following times:
CFTSV (Cannon Park) Monday @ 7am and 7pm - 4723 4422
CFTSV City (Hanran St) Monday @ 7pm - 4772 5350
Follow up sessions will be run on Wednesday at CFTSV and CFTSV City.
Alternatively you can book a private Intro Package with a coach at a more convenient time for $150. This includes two private sessions and 10 days of classes.
CrossFit Townsville offers a student discount of $30/week for anyone studying at Uni or Tafe.
&
Twice a week Only Membership $80/month(Ezy Pay) might be for you if you are new to CrossFit or super busy:)
This Membership entitles you to 2 visits a week and additional visits are at casual prices.
If this option suits you please contact Brett@crossfittownsville.com.au
!!IMPORTANT INFORMATION FOR DIRECT DEBIT CUSTOMERS!!
Please note that Aimee manages all our direct debit payments and contracts. If you wish to have your payments suspended, varied or terminated you MUST contact her at astrickland@fitsolutions.net.au If you tell your coach, there is a very high chance that information will not get to Aimee and your account won't be updated. Please ensure that any queries you have about payments are directed to Aimee. Application forms are available at any of our gyms and may be handed to coaches, everything else needs to go through Aimee.
We are almost done with the 20 rep squatting and the volume will taper off with the load sneaking up a little.
Back Squat 20 - 20
then
Run 800m
Lunge 80m
Run 400m
Lunge 40m
Run 200m
Lunge 20m
Let me apologise in advance to your legs for their imminent discomfort.
Wow Tropic Thunder in 3rd at the end of play on day 2!! equal points with 2nd and only just a head of 4th. Tomorrow will be a nail biter to say the least.
Our guys moved well and I am super proud of the team.
I am a big fan of good movement and it was on display in spades today, I love watching the smaller CrossFitters at the top of the CrossFit Game, why?
Because they move so well.
The only way a smaller athlete can beat a bigger athlete is through efficiency. The ultimate combination then would be a large and efficient athlete - like Rich Froning for example. We have our large efficient athletes Chad Mackay and Philippa Robinson from Athletic.
But my favourite athletes are the little battlers that are staying competetive despite being of smaller stature - Drummond Williamson, Chris Saliba, Amy Dracup, Kara Gordon!!! World record for WOD 2.
What does this remind us of? The CrossFit Charter which is Mechanics, Consistency and then Intensity. Get it right, Get it right all the time regardless of if the weight is heavy or you are tired. Then keep trying to do it right while going as fast as you can.
The little athletes had to do every rep right just to survive each round of competition while some bigger athletes can hide their inefficiency with brute strength.
MCI all the way.
Post best comment to this Photo!
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.
3 Rounds with as little rest as possible:
Run 400m
21 Kettlebell Swings
12 Pull Ups
Video: To Swing like a Russian or an American? Please watch this before the workout.
For everyone who is unfortunately not coming down to Wollongong this weekend don't despair, there is an easy way to follow our team. We will be going live on Twitter for the whole weekend to keep everyone updated on results and scores as they happen. I followed this last year whilst in Townsville and found it gave a great blow-by-blow commentary of what is happening.
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.
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 :-)
Front Squat 3-3-3-3-3
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!!
As a lot of you will know our CrossFit Townsville Tropic Thunder Regional team take off for Sydney this weekend to take on the best affiliates in Australia for a shot at going to the States. There is an awesome support crew heading down to watch some of the finest CrossFitters in the country with the likes of Chris Hogan, Chad McKay and Amy Dracup all competing.
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!!
Push Press 2-2-2-2-2-2-2
drive through your heels!!!
Then 10-8-6-4-2 Strict Pull Ups
coupled with 20-16-12-8-4 Wall Balls
Thank you to all those who supported by turning out to our 3rd annual Trivia Night. The night doubles as a fundraiser for our Tropic Thunder regional team and to support the Sam Faust foundation. Our numbers were great with 24 teams competing for Trivia supremecy and after 8 rounds of fierce and furious question answering we were left with a tie between two teams. We decided that the best way to settle first prize (a corporate box at the cowboys) was donate a second box for the other team so everyone left happy (except me)!
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.
Overhead Squat 5-5-5-5-5
A strong overhead squat leads you to a good snatch receive position!
3 Rounds:
Run 800m
25 Pull Ups
50 Push ups
Rest 2 mins
Suitcase Deadlift 2-2-2
then
AMRAP in 6 mins
4 HSPU
5 Deadlifts 100kg/70kg
6 rounds of:
5 MU
Sprint 100m
15 Squats
As you have probably all noticed there has been a change in the last fortnight with Brendan taking over as manager of the City box. Brendan comes across from Fit Solutions where he was Head of Exercise Physiology as well as coaching at the country box.
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).
This year as in previous years we are getting right behind the Townsville Running Festival. I blogged recently on the FIT Solutions page some info on our role in the Festival this year and what we are hoping to achieve. Have a read if you get a chance.
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.
Back Squat 20 - 20 use a little more than last week.
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.
Pull Up volume ladder 3-6-9 reps on the minute for 3 cycles chase max reps in the last minute.
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.
Front Squat 7-7-7-7-7
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.
Push Press 3-3-3
then
30-20-10
Pull Ups
Alternating Split Jerk 60kg/42.5kg
For the past few months we have had some awesome fun at the Country Box with the Open and then a series of Team workouts that have been great for promoting the community feel we want to be known for at CrossFit Townsville. We also identify the need to have our WOD offered in the afternoon timeslot so what we are going to trial is a WOD then Team workout at the Country Box while at the City we are going to bring back the 5.30pm Friday afternoon session.
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.
