Session Times
Country: Lot 3 High Range Rd,Next to Kingpin, in Cannon Park
Mon - Thursday 5AM, 6AM, 9:30AM, 5PM, 6PM
Friday 5AM, 6AM,9:30AM, 5:30PM
Saturday 7AM, 8AM
City: 126 Hanran St, Across from the Bulletin Office, Townsville City
Mon - Thurs 5:30AM, 9:30AM, 4:30PM ,5:30PM
Fri - 5.30AM, 9.30AM, 5.30PM
Sat 6AM, 7AM
CROSSFIT INTRODUCTION
All new people to CrossFit must go through our Intro process which involves a 1 hour session with one of our coaches getting you familiar with some of the fundamental movements and techniques we use in our workouts. The sessions are run in small groups (max of 5) at a cost of $50 per individual which includes a free weeks trial. The following locked in timeslots are available:
MONDAY AND WEDNESDAY 7AM AND 7PM (please call and make an appointment)
Alternatively you can book a session with a coach for an individual intro for the cost of $85. This also includes a free weeks trial.
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
Strand Run From the Rock Pool to the Casino and back approx 7km!
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.
Deadlift or Sumo Deadlift 1-1-1-1-1-1-1
then
3 sets of 15-30 reps
Hip Thrust @ 40/30kg
You may have noticed we have done some rearranging of the Country Box and moved in a coffee area. By Monday we should have our Nespresso Pods and have our coffee machine fully functional. The coffee area is going to work like this: It will be $3 to purchase a pod and a cup. Our coaches are not baristas, so the pods and cups will be on a help yourself basis. There will be an honesty box for payment with them. If you need change for large denominations, see the coach before they get busy with the next class or client. You then head down to the machine and make yourself a lovely coffee to enjoy with friends or take with you on your way to work. The machine is very simple and instructions are on the wall. If you do hang around at a time where another class is starting, please be considerate of other athletes and our coaches who are still working out by keeping noise to a minimum and staying out of their way. If there is no coach staying at the box following a class, you may need to get your coffee to go and have a catch up with friends at another time. There are options for long or short black coffees for our whole 30 participants, or a cappucino or machiatto for those who like some real milk in their coffee. Coconut milk will be BYO! We hope this area will be well frequented and that it builds community within our gym. Invite the person you have never seen at the gym before to stay for a brew and a chat. The City Box also has a coffee machine, which should be functional by Tuesday and will work exactly the same way as the Country Box. We are still working on a hang out area there... stay tuned, it won't be far away.
An update about Hard'n Up. Unfortunately there was massive and unexpected interest in the Team Competition for Hard'n Up. We were unable to register a team this year. CrossFit Townsville will be represented in the Wildcard Individual Comp by Brett Fforde, Zac Komur and Jeff Swaffer. And of course Stafford O'leary will be competing in the Elite Individual competition. We are very disappointed not to get our teams on the paddock, but we are not the only ones who missed out and can appreciate the enormous amount of work that goes into organising such an event. We will try again next year!! Until then, we look to the CrossFit Open and begin to focus on the big one!
For time:
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.
15-12-9 Power Snatch 60kg/42.5kg
Run 200m after each set of lifts
rest
then 15-12-9 Power Clean 60kg 42.5kg
Run 200m after each set of lifts
Two Classes Only Today at both locations
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
Some general information regarding CrossFit Kids for 2012... The timetable attached begins on Monday 30 January 2012. Please note there will no longer be kids classes on a Friday, but we will have classes on a Saturday morning. Tuesday and Thursday Junior (4-6yrs) and Kids (7-11 yrs) classes are pretty full, so if you are new to CrossFit Kids the Monday and Wednesday classes still have vacancies. Jungle Cats (Teens group) classes are all still open for bookings. The fancy Jungle Cats shirts have been held up with Chinese New Year holidays... The supplier has promised they will be here by next Friday. Sorry for the delay. I have also ordered some plain t-shirts with the Jungle Cat logo screen printed on for the kids who prefer this option. They should be here in around 2 weeks.
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
We are entering 2 teams into HardnUp
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...
3-3-3-3-3
Back Squat
1-1-1 Weighted Pull Up
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
A couple of things to note this week for both the CrossFit Townsville Country box and the CrossFit Townsville City box.
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.
Intervals again :) 7-10 200m efforts
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!
21 - 15 - 9
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 Squat
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!
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark Twight:- Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
- Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
- Rowing first reduces reps on all other exercises
- Rowing reps are not seriously affected if done last
- Improvement happens really fast when the workout is done consistently (bimonthly).
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.
7 Rounds:
7 DB Thrusters 20/15kg
7 Chest to bar Pull Ups
7 Abmat Sit Ups
Deadlift 5-5-5-5-5
then
15-12-9
Deadlift (70% of best 5)
Big Box Jump
As promised we will be doing an OLifting Intensive in the month of Feb.
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
Press 10-10-10
Jerk 1-1-1
Push Press 5-5-5
