Fit Solutions Townsville

Trivia wrap up

Tue, 15 May 2012 00:00:00 +1000

Thank you to all those who supported us by turning out for our 3rd annual Trivia night. The night doubles as our fundraiser for our Tropic Thunder Regional team and to support the Sam Faust foundation. 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 to 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 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 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.

Running Fest Training: Week 1

Sun, 13 May 2012 00:00:00 +1000

We are kicking off our 12 week running program this week. There are 3 sessions to do each week which we think will have you in enough condition to run the Half Marathon. If you think that is beyond you at this stage, no worries the program will be adapted accordingly for whichever event you decide on. E.g. Saturday is our long run day and it might be that our program has a 14-16k run logged for that day. In that case we will have an option that will be approximately half this distance so definitely don't be daunted by what is put on the web.

Monday's sessions are speed sessions where the aim is technique and maintaining speed throughout the session. So that means aiming to complete each effort in approximately the same time and In order for this to be achieved a larger recover will be taken.so they are shorter and more suitable for anyone. For the first six weeks the speed sessions will be pretty simple (but of course as always up to you how much you want to get out of it) before leading into some much more difficult VO2 intervals.

On Wednesday's the focus is tempo running. Tempo running is all about teaching your body to run at a solid pace (about 1 hour race pace) for extended periods. The aim is to improve running economy and condition yourself mentally to maintain that "hurty" pace, as I like to call it, for bigger chunks of time. These suck but are a key component to any running program, in particular, a Half Marathon program.

Saturday's, as mentioned, will be long run day. These runs are much more relaxed and about aerobic development and putting some k's in the legs. These sessions should be time focused rather than distance focused but this will be a little tricky with a group with varying degrees of ability so we will aim to program as best as possible. The beauty of these runs is that they can be at a pace where a large group can plod along together and enjoy each others company.

Right, that said lets have a look at Week 1:

Session 1: (Speed session) @ Queens Park 5.30am Monday

warm up - 5-10min easy running followed by easy stretch
10 mins running drills - high knees, butt flicks, etc. (there will be a video next week)
Dynamic flexibility drills (leg swings etc. again stay tuned for Oatsy's speed video)
4 x 80-100m stride through runs (build speed on each) walk back recovery

work - 4 x 200m at very quick (but not max to maintain control and techinique) with 400m
very slow jog recovery.

warm down - 5-10 mins easy running
10 mins stretching

Session 2: (Tempo session) @ The Rock Pool 5.30am Wednesday

warm up: 15min easy run changing pace up and down during + stretching and leg swings

work: 4 x 4min efforts at approximately 5km pace with 3 mins recovery. These should be tough
and the recovery should be just enough to be able to load up with the same speed on each
interval.

warm down: 5-10min easy jog
stretch 10 mins

Session 3: (Long Aerobic run) @ Weir School 5.30am Saturday

warm up: Light stretching and short jog if you feel you need it.

work: Half marathoners - approximately 60 - 80min at about 20% slower than half marathon goal
pace (we will talk about this through the week).

5k or 10k runners - approximately 40min at easy pace.

Running Festival Info

Sun, 06 May 2012 00:00:00 +1000

The Townsville Running Festival is still a few months away but this year we are going in super prepared! In previous years we have had outstanding showings in events from the 5km through to the half marathon. Last year we had over 60 people from the FIT Solutions/CrossFit Townsville family come down and fly the flag with the bulk of them doing the 10km.

This year we are looking to step it up a notch. We have become a partner of the running festival and through this partnership we are nominating 4 people to be involved in a promotion called the Chosen Ones. There a couple of other gyms involved with the idea that the 4 chosen ones log their training so people can follow their progress with the end goal being the 10km race. We quickly upped the ante on this and said that our 4 chosen ones would do the half marathon!! Then we went a step further in our trumpet blowing and said that we would get 30 other people from the FIT SOL/CFTSV crew to also have a crack at the half marathon!!!

Before you head for the hills let me tell you what the plan is. Like I said there is still 3 months until the Running Festival so starting from next week Monday 14 May we are beginning a 12 week half marathon/10km running specific program. The program will be 3 sessions a week and we will blog the work you need to do. The idea is to be pretty informal with people able to drop in as they please and more often than not one of us will be there to run with you. If you can't make the days specified because you have Boot Camp or CrossFit no need to worry, you can do the work whenever and wherever you can manage to fit it in your schedule.

If the Half seems like a stretch for you but you are still interested in getting together with a few others to have a gallop then definitely still come along. Your registration for all events is covered by us provided you are a FIT SOL/CFTSV member so no matter what event you decide upon lets get involved!

SO WHO'S IN??

post name and event to comments.

Boot Camp Block 3 Week 4

Sun, 06 May 2012 00:00:00 +1000

Week 4 sees the end of Block 3, this means we get another crack at testing. Morning groups will be doing a combined session Friday morning and it is another 5:15am start. Afternoon crew roll up for a 5:15pm start on Thursday.

Locations for Week 4 as follows:

Bears

Monday 07/05/12- 5:30am @ Sheriff Park, Love Lane Mundingburra.

Wednesday 09/05/12- 5:30am @ Cutheringa Park, Crauford St West End.

Friday 11/05/12- 5:15am @ The Rock Pool for Re-assessment.

Dragons

Tuesday 08/05/12- 5:30am @ Cutheringa Park, Crauford St West End.

Thursday 10/05/12- 5:30am @ Sheriff Park, Love Lane Mundingburra.

Friday 11/05/12- 5:15am @ The Rock Pool for Re-assessment.

Cobras

Tuesday 08/05/12- 5:30pm @ Cutheringa Park, Crauford St West End.

Thursday 10/05/12- 5:15pm @ The Rock Pool for Re-assessment

Please note that Boot Camp 4 will start on 28-29 May. It will be a 4 week block and all 3 groups will be in operation again. Block 5 to follow will begin on 2-3 July and will only have the Bears and Cobras in action. This is due to Tri Boot Camp II beginning on July 24. This will be an 8 week block culminating on the weekend of September 15-16 with the Townsville Triathlon Festival. If you are interested in participating shoot Dan an email at dstrickland@fitsolutions.net.au. For any other information check the notices at the top of the blog.

Boot Camp Block 3 Week 3

Fri, 27 Apr 2012 00:00:00 +1000

Program for this week sees another Team Challenge on Saturday. No training for Bears on Friday morning as they will be battling it out with the Dragons on Staurday. Cobras are welcome to come along to the session as well, cost will be $15.

Locations for Week 3 as follows:

Bears

Monday 30/04/12- 5:30am @ Queens Park. Burke St.

Wednesday 02/05/12- 5:30am @ Riverway. Park in carpark in front of AFL field.

Saturday 05/05/12- 5:30am @ Strand Park

Dragons

Tuesday 01/05/12- 5:30am @ Queens Park. Burke St.

Thursday 03/05/12- 5:30am @ Riverway. Park in carpark in front of AFL field.

Saturday 05/05/12- 5:30am @ Strand Park.

Cobras

Tuesday 01/05/12- 5:30am @ Strand Park.

Thursday 03/05/12- 5:30am @ Riverway. Park in carpark in front of AFL field.

You Test your Braun now its Time to Test your Brain

Thu, 26 Apr 2012 00:00:00 +1000

Hi Guys, great to see a number of tables already registered for Trivia night which is fast approaching - Saturday the 12th of May at the Mary Mckillop Centre, Morindo Drive Kirwan. For those who haven’t yet organized a table, do so soon.

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

BOOT CAMP BLOCK 3 WEEK 2

Fri, 20 Apr 2012 00:00:00 +1000

Great kickoff to the start of Block 3 with our second round of testing away from HQ. The Monster Fire Snake was unleashed for the first time and with some impressive efforts we saw it get to the top of Mt Louisa. Great efforts were seen from all 3 groups but special mention goes to the Cobras who put in a stella performance to get it to the top with fewer numbers. Hopefully our larger groups can keep up!

Locations for Week 2 as follows:

Bears

Monday 23/04/12- 5:30am @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and Park at the turn around.

Wednesday 25/04/12- 5:30am @ Apex Park. Drive along Riverway Drv until you get near the Upper Ross Hotel. The park is across the road on the River side. There is limited parking in the park, so park at the top on the side of the road or in the pub carpark.

Friday 27/04/12- 5:30am @ Strand Park.

Dragons

Tuesday 24/04/12- 5:30am @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and Park at the turn around.

Thursday 26/04/12- 5:30am @ Apex Park. Drive along Riverway Drv until you get near the Upper Ross Hotel. The park is across the road on the River side. There is limited parking in the park, so park at the top on the side of the road or in the pub carpark.

Saturday 28/04/12- 5:30am @ Strand Park

Cobras

Tuesday 24/04/12- 5:30pm @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and Park at the turn around.

Thursday 26/04/12- 5:30pm @ Apex Park. Drive along Riverway Drv until you get near the Upper Ross Hotel. The park is across the road on the River Side. There is limited parking in the park, so park at the top on the side of the road or in the pub carpark.

Boot Camp Block 3 Week 1

Tue, 17 Apr 2012 00:00:00 +1000

Block 3 Week 1 Locations are as follows:

Bears

Monday 16/04/12 - 5:15am @ The Rock Pool for assesment

Wednesday 18/04/12- 5:30am @ Calvary College Bayswater Rd Mt Louisa

Friday 20/04/12- 5:30am @ Heatley Park corner of Mill Drv and Fulham Rd

Dragons

Tuesday 17/04/12- 5:15am @ The Rock Pool for assesment

Thursday 19/04/12- 5:30am @ Calvary College Bayswater Rd Mt Louisa

Saturday 21/04/12- 5:30am @ Heatley Park corner of Mill Drv and Fulham Rd

Cobras

Tuesday 17/04/12- 5:15pm @ The Rock Pool for assesment

Thursday 19/04/12- 5:30pm @ Calvary College Bayswater Rd Mt Louisa

Block 3 Info

Wed, 04 Apr 2012 00:00:00 +1000

Boot Camp block 3 is just around the corner with assessment for all 3 groups due to take place on April 16-17. We are again going to take the show on the road and this time we are testing from The Rock Pool on The Strand.

Group Times as follows:

Bears: Monday 16th April 5.15am at The Rock Pool

Dragons: Tuesday 17th April 5.15am at The Rock Pool

Cobras: Tuesday 17th April 5.15pm at The Rock Pool

I will be away for the first two weeks of this block but will still be contactable through email (dstrickland@fitsolutions.net.au) if need be. We want to have payment squared away before we start so contact the office at FIT Solutions on 4723 1566. Cost is as follows:

Bears and Dragons: Member $144

Non-member $180

Cobras: Member $96

Non-member $120

We hope everyone has a safe and happy Easter and look forward to seeing everyone back for BC 3!!

Block 2 Finish

Fri, 30 Mar 2012 00:00:00 +1000

Block 2 is over and it is good to reflect on what you achieved out of the last 5 weeks. We had some pretty average weather thrown at us but your enthusiasm and committment to what was started was outstanding. There were some great Boot Camp moments with the Dragons training the Tuesday morning at the Strand we had a mini tornado come through parts of the town. Even I had my doubts about training on the Beach but everyone that turned up, lined up while the rain that whipped in sideways and felt like someone was pegging rocks at your face, legs, arms and body, and did whatever was asked of them. That meant getting into the water with quite a ferocious little swell peppering the shore line. People were getting rattled left, right and centre and it was like a scene out of Bondi Rescue at one stage as I plucked my arm into the white water to pull my little mate Dinesh back to his feet. Even still, no complaints and a willingness to complete the task at hand (albeit with scared shitless looks on their faces). Unfortunately we had a casualty in one of my trusty, old white hats being taken by the sheer power of mother nature at work that morning. It didn't stand a chance and now I am left with just 11 of those mighty pieces of FIT Solutions apparrel.

Onto the testing and we couldn't be happier how people embraced something a little different. We had some phenomonal improvements across all 3 groups with people taking as many as 6 minutes off their times from initial testing. Don't be disappointed if that wasn't you and you only saw a small improvement but chances are you are one of those people that has great base fitness and has been doing stuff with us for some time so your improvements are much harder to work for. People on their first Boot Camp with us I hope you enjoyed yourselves and got out of it what you hoped for. We guarrantee you are fitter than when you started with us 5 weeks ago and if your nutrition was on the money you are probably leaner too.

Info on Block 3 will be out shortly so book in now. I can tell you now we are going to keep testing on the road so stay tuned on the blog to find out where.

To book your place for Block 3 contact FIT Solutions on 47231566 or email me at dstrickland@fitsolutions.net.au.

Have a great Easter and we will see you soon!!

Members Shirts

Thu, 29 Mar 2012 00:00:00 +1000

Members shirts are here!! It has been great to see some of our members wearing them at training. We think they look great and hope you do too. I can't wait until the Townsville Running festival when we have 200 Fit Solutions/CrossFit Townsville Crew flying the flag in our fancy shirts. If you have emailed Aimee a size and whether you prefer a singlet or shirt, then your choice will be waiting for you at your regular training location... if you train in the City box it will be there, if you do bootcamp it will be at Fit Solutions, if you do PT, it will be at the location you most regularly train at. If in doubt, ask a trainer, there is a list at each location of where each persons shirt has been sent. If you have not sent Aimee an email requesting a size, then your shirt/singlet is sitting in the box at Fit Solutions waiting to be allocated to you. To ensure we keep track of who has collected their shirt, they will not be given out unless you have emailed requesting a specific size. So... if you have paid your $99 membership fee after September 2011, please email astrickland@fitsolutions.net.au requesting your size and your shirt will be made available for collection. At this point we are out of Womens Singlets. A second order has been placed and should arrive within 5 weeks. Thanks for your patience.

Trivia night

Tue, 27 Mar 2012 00:00:00 +1000

It's coming up to that time of year again. The Trivia Night is locked in for Saturday the 12th of May at the Mary Mckillop Centre, Morindo Drive Kirwin. This year our chosen charity is the Sam Faust Foundation, which supports young people with lukaemia. We would love to see heaps of people there. Get together a group of friends - tables of 8. $30 a ticket which includes some nibbles and a fun night of trivia. This year we want tables to choose a theme and come dressed in that theme (why should Stricko have all the dressing up fun??). 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. Get your name on a table and pay your $30, you don't want to miss out!!! Any queries, please contact Aimee at astrickland@fitsolutions.net.au.

Week 5 BC locations

Sat, 24 Mar 2012 00:00:00 +1000

Block 2 rounds out this week and that means we will get another look at Castle Hill. Morning groups remember we will be doing a combined session Friday morning and it will be a 5am start just like with initial testing. Same for the arvo crew, roll in at 5.00pm.

Locations for Week 5 as follows:

BEARS

Monday 26 March: 5.30am @ Anzac Park on the top end of the Strand. Parking out front of memorial.

Wednesday 28 March: 5.30am @ Brothers Soccer, Bayswater Road, Mt Louisa.

Friday 30 March: 5.00am @ Queens Park for Re-assessment.

DRAGONS

Tuesday 27 March: 5.30am @ Anzac Park on the top end of the Strand. Parking out front of memorial.

Thursday 29 March: 5.30am @ Brothers Soccer, Bayswater Road, Mt Louisa.

Friday 30 March: 5.00am @ Queens Park for Re-assessment.

COBRAS

Tuesday 27 March: 5.30pm @ Heatley Park, corner of Mill Drive and Fulham Road.

Thursday 29 March: 5.00pm @ Queens Park for Re-assessment.

Members Shirts

Tue, 20 Mar 2012 00:00:00 +1000

I am pleased to release the rear image of our Members shirt... a coat of arms displaying all the mighty teams of Fit Solutions and CrossFit Townsville. These Members shirts have been shipped and I have been promised they will arrive in Townsville by Monday. I am hopeful the weather won't interrupt the delivery! I have sent an email out to all 2012 Members regarding these shirts. However, I have had some emails bounce and there are some people whose email address I do not have. If you have paid your membership fee between September 2011 and Today, and you haven't yet ordered your members shirt/singlet size, you need to do so ASAP. I have ordered Mens singlets from size Small to XL and Mens shirts from size Small to XXXL. In the ladies we have singlets from size 6-14 and in a ladies shirt size 8-18. Please email me at astrickland@fitsolutions.net.au with your size and whether you prefer a shirt or singlet ASAP. Some sizes and styles are filling up quickly, it will be a case of first in best dressed. If you are not sure if you are owed a membership shirt/singlet, drop me an email and I will look into your account. Please note also, I am going to be away for all of April. Please continue to email me with your queries, however Danika (Dee) will be checking my email when she is here on a Monday and Wednesday and I will check it when I am able to. You may not receive a response immediately, but we will endeavour to get back to you within a few days.

Week 4 BC locations

Sun, 18 Mar 2012 00:00:00 +1000

The weather is testing us but the resolve is holding strong. Bears had their quietest turn out for this block so far on Friday after huge numbers while Dragon numbers have remained pretty consistent. In the arvo young Skywalker continues to wreak havoc on the Cobras.

Week 4 locations as follows:

BEARS

Monday 19 March: 5.30am @ Strand Park. Park on the basketball court side.

Wednesday 21 March: 5.30am @ Centrals Juniors, Anne Street, Aitkenvale.

Friday 23 March: 5.30am @ Riverway. Park out front of AFL training ground.

DRAGONS

Tuesday 20 March: 5.30am @ Strand Park. Park on the basketball court side.

Thursday 22 March: 5.30am @ Centrals Juniors, Anne Street, Aitkenvale.

Saturday 24 March: 5.30am @ Riverway. Park out front of AFL training ground.

COBRAS

Tuesday 20 March: 5.30pm @ Sheriff Park, Love Lane Mundingburra.

Thursday 22 March: 5.30pm @ Anzac Park, The Strand (Tobruk pool end)

Boot Camp Week 3 Locations

Sat, 10 Mar 2012 00:00:00 +1000

Good week again. This is hump week this week and before you know it another block will be done and dusted so make sure you are doing everything in your power to get the most out of your Boot Camp experience.

Week 3 locations as follows:

BEARS

Monday 12 March: 5.30am @ Greenwood Park. Corner of Thuringowa Dr and Greenwod Dr, Kirwan.

Wednesday 14 March: 5.30am @ Riverway. Meet out front of the units in the car park to the left.

Friday 16 March: 5.30am @ Dan Gleeson Gardens, Thuringowa Drive.

DRAGONS

Tuesday 13 March: 5.30am @ Greenwood Park. Corner of Thuringowa Dr and Greenwood Dr, Kirwan.

Thursday 15 March: 5.30am @ Riverway. Meet out front of the units in the car park to the left.

Saturday 17 March: 5.30am @ Dan Gleeson Gardens, Thuringowa Drive.

COBRAS

Tuesday 13 March: 5.30pm @ Queens Park, Bourke St, North Ward.

Thursday 15 March: 5.30pm @ Riverway.

Boot Camp Week 2 locations

Sat, 03 Mar 2012 00:00:00 +1000

Good first up week by all groups. We kicked off the week with the hill and I am putting it to everyone that they try and get themselves up there once a week as homework. Take the road, take the goat track, run-walk, do whatever you want but try and get it done.

Locations for week 2 as follows:

BEARS

Monday 5/3/12: 5.30am @ Soroptomist Park, Heatleys Parade, Belgian Gardens.

Wednesday 7/3/12: 5.30am @ Kirwan High School Pool, Hudson Street, Kirwan.

Friday 9/3/12: 5.30am @ Cutheringa Park, Crauford Street, West End.

DRAGONS

Tuesday 6/3/12: 5.30am @ Soroptomist Park, Heatleys Parade, Belgian Gardens.

Thursday 8/3/12: 5.30am @ Kirwan High School, Hudson Street, Kirwan.

Saturday 10/3/12: 5.30am @ Cutheringa Park, Crauford Street, West End.

COBRAS

Tuesday 6/3/12: 5.30pm @ Dan Gleeson Gardens, Kirwan. Park in the Council car park off Hinchinbrook Drive.

Thursday 8/3/12: 5.30pm @ Cutheringa Park, Crauford Street, West End.

Block 2 Begins

Sat, 25 Feb 2012 00:00:00 +1000

With all the excitement of the CrossFit open beginning at the box on Friday night and an amazing 97 people registered in the Tropic Thunder team it is pretty easy to forget that it is that time again.. Boot Camp is back baby!!

The Bears are packed to the rafters, there are plenty of numbers in the Dragons and the Cobras as usual have a big showing. Most surprising and exciting is the number of new folks on debut. Welcome aboard to your first Boot Camp experience with FIT Solutions - I promise not to disappoint!!

As I have posted recently we are changing things up a little.. variety is the spice of life as they say and we are taking Boot Camp testing to 4810. Meeting place for all 3 groups is the Queens Park touch fields car park on Paxton St, North Ward and we need you there at 5am!! (or 5pm for the afternoon group).

Payment should already of been taken care of and if not it needs to be fixed up asap. I may not of gotten around to everyone but if you want to be on board shoot me an email to let me know you are in. That doesn't include the Bears because they are sold out.

Locations for Week 1 are as follows:

BEARS

Monday 27/2/12: 5am @ Queens Park touch fields car park, Paxton Street, North Ward.

Wednesday 29/2/12: 5.30am @ Souths Soccer on Balls lane (no gee up google it), Mundingburra. It is next door to Mundingburra Primary and across the road from Rising Sun.

Friday 2/3/12: 5.30am @ The Rock pool, The Strand.

DRAGONS

Tuesday 28/2/12: 5am @ Queens Park touch fields car park, Paxton St.

Thursday 1/3/12: 5.30am @ Souths Soccer, Balls Lane, Mundingburra.

Saturday 3/3/12: 5.30am @ The Rock Pool, The Strand.

COBRAS

Tuesday 28/2/12: 5pm @ Queens Park touch fields car park, Paxton St. It may be busy in the car park so be prepared to park in the street.

Thursday 1/3/12: 5.30pm @ The Rock Pool, The Strand.

Important Boot Camp Info

Mon, 20 Feb 2012 00:00:00 +1000

Boot Camp Block 2 is due to start next Monday 27 February. We have the Bears starting on the Monday morning, the Dragons on Tuesday morning and Cobras on Tuesday afternoon.

This is no different to our normal starts but the big difference is where we will be running our assessment from. For Block 2 we are going to throw a bit of a spanner in the works and run assessment from Queens Park. If you have a decent amount of imagination you can work out what is nearby that will replace our normal double block run!!

For this reason we are asking a couple of things from you guys:

1. At some stage this week get in to pay and/or fill out your health screen and waiver if you are a newcomer. Alternatively email me dstrickland@fitsolutions.net.au and I will forward you on the information and you can send it back. We wont be taking payment on testing morning so you need to make sure you have that fixed up prior to starting.

2. We are going to ask people to roll up from 5am in the morning groups and 5pm for the afternoon. This will give us a bit of extra time to measure everyone up and then send people on their run. We are hoping to get everyone through measurements by 5.30am.

If anyone has any questions don't hesitate to get in contact with me. I will be ringing and emailing people this week but feel free to get in touch with me first.

Weights Group time change

Mon, 13 Feb 2012 00:00:00 +1000

As of this week Weights group at FIT Solutions on Tuesday and Thursday mornings will move to a 5am start. The gym of an early morning has become very busy and for us to continue to bring you guys access to all equipment and quality sessions we felt that this would be the best way. We apologise for any inconveniences and appreciate your patience.

FSC Camp 1

Tue, 07 Feb 2012 00:00:00 +1000

After a little bit of juggling with dates we can finally announce that our first FSC Camp for the year will start next Wednesday 15 February.

If you are interested in having a crack send me an email and I will decide if you make the cut or not. It is our most advanced training group and it will be a very challenging 4 days (Wednesday to Saturday).

Don't be scared off by the "by selection only" policy. You can only apply and be knocked back or even worse actually get in.

Here are a few things that will help you decided whether or not you should apply. These are not pre-requisites and should only be used as a guide or as goals for you to get a crack at this elite level training program.

1) a sub 10 minute double block,

2) be familar with common CrossFit movements such as deadlifts, thrusters, cleans and snatches to name a few and perform workouts as prescribed.

3) be able to perform at least 6 pullups unassisted.

4) be a competent swimmer

Further information will be released to successful applicants.

Bride & Groom of the Year 2012

Mon, 06 Feb 2012 00:00:00 +1000

One of Fit Solutions best couples Craig Brown and Nicole Stanier are in the running to be voted Townsville's best Bride and Groom for 2012. I'm sure it was all Craig's idea. He has put it up on Face Book, text everyone and is constantly talking about around the gym. So what better way to help than to do a blog post.

Please FS Crew get behind and support Craig and Nic by voting via this link it will only take a few seconds

http://www.insightcreative.com.au/blog/?p=1729

It will be one hell of a shin dig if they win and finally will stop Craig from bugging Nic.

Good Luck Guys

Week 5 BC locations

Sat, 04 Feb 2012 00:00:00 +1000

Great session at Mt Stuart Saturday. We had over 50 people turn out in average conditions and smash their way up in 1 hour 22. The team camaraderie and willingness to chip in and help each other at FIT Solutions Boot Camps is quite special and was at its best on the hill. Not to mention the dedication you guys have to continually turn up in shitty conditions and throw your best at whatever comes. It makes it easy to keep getting out of bed in the morning to run these things. I hope everyone enjoyed the session!

This is the last week of this block and we are going to go out hard. Also, we will have both morning groups re-assess on Friday with a slightly earlier start of 5.15am to get everyone through. Turn up from 5am though if you want as it will help us scoot through things heaps quicker.

Week 5 locations all groups:

BEARS

Monday 6 February: 5.30am @ Sherrif Park, Love Lane, Mundingburra.

Wednesday 8 February: 5.30am @ Western Lions Footy grounds, corner of Fulham and Charles. Park on Fitzroy.

Friday 10 February: 5.15am @ FIT Solutions for re-assessment.

DRAGONS

Tuesday 7 February: 5.30am @ Sherrif Park, Love Lane, Mundinburra.

Thursday 9 February: 5.30am @ Western Lions Footy grounds, corner of Fulham and Charles. Park on Fitzroy.

Friday 10 February: 5.15am @ FIT Solutions for re-assessment.

COBRAS

Tuesday 7 February: 5.30pm @ The Rock pool, The Strand.

Thursday 9 February: 5.30pm @ FIT Solutions for re-assessment.

Week 4 BC locations

Sun, 29 Jan 2012 00:00:00 +1000

This week we are having a combined Saturday session with the Bears and the Dragons. I thought we might start a new little tradition of a head to head challenge between the groups on the last Saturday of each Boot Camp. We are going to kick it off with a venue we haven't seen much of in a long time - Mt Stuart. Bears you will have to get your act together and get up nice and early on a Saturday morning instead of a Friday morning. Anyone with a problem with training Saturday instead of Friday for this week, feel free to come and speak to me. We will look to get started a little earlier as this is a real grinding session that will take close to 2 hours. Start time will be 5am and all going to plan we will be back at the cars by 7am. Any Cobras interested in coming for the adventure you are more than welcome and you will be drafted into either the Bears or Dragons for the morning. Cost though, is $15 for the session unless you are on an unlimited DD package. Let me know if you are coming too!!

Locations for Week 4 as follows:

BEARS

Monday 30 January - 5.30am @ Riverway. Park in front of AFL training field.

Wednesday 1 February - 5.30am @ Heatley Park. Park on Fulham road behind Long Tan Pool.

Saturday 4 February - 5.00am @ Mt Stuart. Head out on Stuart Drive until you get to the Mt Stuart turn off where you will turn right and then drive until you get to the dirt car park about 2km up.

DRAGONS

Tuesday 31 January - 5.30am @ Riverway. Park in front of AFL training field.

Thursday 2 February - 5.30am @ Heatley Park. Park on Fulham road behind Long Tan Pool.

Saturday 4 February - 5.00am @ Mt Stuart. Head out on Stuart Drive until you get to the Mt Stuart turn off where you will turn right and then drive until you get to the dirt car park about 2km up.

COBRAS

Tuesday 31 January - 5.30pm @ Sherrif Park, Love Lane, Mundingburra.

Thursday 2 February - 5.30pm @ Apex Park. Drive along Riverway Drive until you get up near the Upper Ross Hotel. The park is across the road on the River side. There is limited parking in the park so park at the top on the side of the road or in the pub car park.Rasmussen McDonalds.

Supa IGA Australia Day Fun Run

Fri, 20 Jan 2012 00:00:00 +1000

This Thursday as we all know it is Australia Day and what better way to show your patriotism then to head out on a nice little jog around Riverway.

The event is run by the Townsville Road Runners who do a great job of organising these mornings. Registration is at 6.45am at Tony Ireland Stadium with the run to get underway at 7.30am. The course is 4.4km which is a nice little short one to begin the running season. Cost is a gold coin donation with all proceeds being donated to the Heart Foundation.

I will be there albeit maybe a little late coming straight from Thursday morning Boot Camp and it would be great to have as many of the FIT Solutions/CrossFit Townsville family there as well to make our presence felt like we normally do at these events. Wear a FIT Solutions shirt!!!

Week 3 BC locations

Fri, 20 Jan 2012 00:00:00 +1000

The question has been asked several times this last week whether we will be training on Australia Day. Please... Of course we will be, this train stops for nothing. Not even Cyclone Yasi could shift this immovable force called FS Boot Camp.

We have smacked week 2 out of the way and we head to 'hump' week. It's downhill after this week. I have to give big pats on the back to all 3 groups who at some stage trained in some true Boot Camp conditions. Great turn outs though, it was very pleasing to see.

Week 3 all groups:

BEARS

Monday 23/1/12 - 5.30am @ The Rock Pool, The Strand.

Wednesday 25/1/12 - 5.30am @ Aitkenvale Park, Petunia Street, Aitkenvale.

Friday 27/1/12 - 5.30am @ TBA

DRAGONS

Tuesday 24/1/12 - 5.30am @ The Rock Pool, The Strand.

Thursday 26/1/12 - 5.30am @ Aitkenvale Park, Petunia Street, Aitkenvale.

Saturday 28/1/12 - 5.30am @ TBA

COBRAS

Tuesday 24/1/12 - 5.30am @ Soroptomist Park, Heatleys Parade, Belgian Gardens.

Thursday 26/1/12 - 5.30am @ Joe Kirwan Park, Charles St, Kirwan.

Week 2 BC locations

Sat, 14 Jan 2012 00:00:00 +1000

We have opened the Boot Camp season in fine style with Week 1 already out of the way. Great roll up for the nutrition chat at the box Friday night. We had around 60 people turn up to listen to what Brett had to say and I am sure everyone there would of gotten something out of it. We had quite a few commit to starting their Whole 30 challenge on Monday coming. We are going to name our nutrition groups in honour of NRL teams and what better way to start than with our very own Cowboys. So if you are one of the crew beginning their crusade to better eating Monday you are Cowboys group. Good luck guys and we look forward to reading about your experiences in the FIT Solutions Nutrition blog.

On to week 2 of BC and locations for this week.

BEARS

Monday 16 Jan 5.30am @ Queens Park. Park on Bourke Street between the Sports Reserve and the touch fields.

Wednesday 18 Jan 5.30am @ Greenwood Park. Thuringowa Drive, Kirwan.

Friday 20 Jan 5.30am @ Long Tan Pool, Heatley or 'H' town as it known. Yes we will be swimming!

DRAGONS

Tuesday 17 Jan 5.30am @ Queens Park. Park on Bourke Street between the Sports Reserve and the touch fields.

Thursday 19 Jan 5.30am @ Greenwood Park. Thuringowa Drive, Kirwan

Satuday 21 Jan 5.30am @ Long Tan Pool, Lindemann Av, Heatley.

COBRAS

Tuesday 17 Jan 5.30am @ Strand Park. Meet at the Basketball court end of the park.

Thursday 19 Jan 5.30am @ Western Lions Park. Corner of Charles St and Fulham Rd.

Nutrition Chat Friday night

Wed, 11 Jan 2012 00:00:00 +1000

As discussed we are putting on an info evening at the CrossFit Townsville Box at Cannon Park this Friday night. We are going to kick things off around 6.45pm. It is going to be pretty informal with Brett hosting proceedings and giving people some great information on the Whole 30. We now have a nutrition page on our website whereby all our future nutritional information will be posted (check the nutrition tab at the top of our main page). You will find meal ideas and have a chance to interact with others to share experiences. We plan on starting our first Whole 30 wave on Monday with the idea being if you miss this one we will kick off another one not long after.

Hopefully we see a few there on Friday night!

Week 1 BC locations

Tue, 10 Jan 2012 00:00:00 +1000

Ahh, it's good to be back isn't it!!

Week 1 is underway with all groups testing.

Locations for rest of the week as follows.

BEARS

Wednesday 11 January 5.30am @ Strand Park. Meet at the basketball court end.

Friday 13 January 5.30am @ the corner of Wills and Stanley Streets in the City.

DRAGONS

Thursday 12 January 5.30am @ the corner of Wills and Stanley Streets in the City.

Saturday 14 January 5.30am @ Strand Park. Meet at the basketball court end.

COBRAS

Thursday 12 January 5.30pm @ the corner of Wills and Stanley Streets in the City.

Good to see people have embraced the "Find your Funk". It's good food for thought to have something to keep you moving in the right direction. Keep posting people and those that have posted it's time to bring it!

Boot Camp 1.12 Start

Sun, 08 Jan 2012 00:00:00 +1000

Boot Camp season is back on! Make sure you are at your groups testing time 15 mins prior so we can get everyone measured up and enable us to get a start on the physical assessment component.

Bears are first up Monday 9th January at 5.30am

Dragons Tuesday 10th January at 5.30am.

Cobras Tuesday 10th January at 5.30pm.

This year is the Chinese year of the Dragon - a sign maybe??

The Bears are still yet to taste victory when it counts but were again consistent.

Beware the ever improving Cobras who shocked the world with their performances at the 2011 BC Games.

It will be interesting to see what changes are made in the line ups of the Boot Camp teams for 2012 as we move into the 6th year of FIT Solutions Boot Camp.

FIT SOL 2012 PROGRAM

Wed, 04 Jan 2012 00:00:00 +1000

Next week (Monday 9th January) sees the FIT Solutions program back in full swing. Boot Camp 1.12 starts with the Bears, Dragons and Cobras kicking off. Monday and Wednesday night circuit returns at its 6pm timeslot from FIT SOL HQ and Saturday morning 8am sessions will continue from the gym also. This is a session we would love to see more numbers at and a session a lot don't know we even offer.

Weights group is moving to Tuesday and Thursday mornings from 5.30am which may see some Dragons become Bears for a little while and make the sessions available to some of the Bears who have been talking themselves up in the gym for sometime now (Hardy).

The entire Boot Camp schedule for 2012 has been completed and will be to the left of the blog on the Calendar icon. There are a few things worth noting including an 8 week Tri-Boot Camp this year and a couple of 4 week blocks instead of 5 weeks. However in doing this we have managed to squeeze in more Boot Camp than we ever have before. We will be running 8 blocks of Boot Camp (6 x 5 wks + 2 x 4 wks), a Tri Boot Camp and 3 week ends of the elite FSC Camp (FIT Solutions commando). Throw in an even better Boot Camp Games III and we are set for a huge year!

If there are any questions regarding the program don't hesitate to contact me.

Find your Funk

Sun, 01 Jan 2012 00:00:00 +1000

Happy New Year!!

As we say good bye to 2011 and welcome in 2012 it is always a good time to reflect on what you achieved in the past 12 months. Did you live up to your expectations?? Did you even have a plan for what you hoped to accomplish?? Most of us have goals we set ourselves at the beginning of the year but they have a funny way of getting lost as we bury ourselves in the grind of everyday life.

Why have a goal list?? Well I call my goal list (and I make a list of 10 every year - 4 personal, 3 professional and 3 family) my refidex or road map. When I start to lose sight of where I am going I pull the list out of my undies drawer and remember what the plan is. It re-focuses me, re-energises me and sets me back on my way. After all how can you get to your destination if you don't know where you are going?

Now when I say a goal list I'm talking about going after something meaty. I don't buy "wanting to go to the gym more this year" as a legit goal. Sure if you went to the gym 3 times last week and you normally only go once then you have ticked a box but I want people to chase something more tangible. Run a half marathon, do a Triathlon, compete at the CrossFit open or be at this years Boot Camp games. Find something to inspire you. I call it finding your Funk.

Best of all, the product of these goals are things like "getting to the gym more" or dropping a few unwanted kilos. Your goal becomes the focus and there are some wonderful by-products that sneak up on you.

This year I am going to run the Townsville half marathon, do a leg in the Maggie Island swim and compete at the CrossFit Open. Now I am accountable too because I have just told everyone.

What are you going to do??

For me that means getting to the pool a whole lot more which for anyone that has seen me swim will be absolutely essential. I could of just said that "I would like to get to the pool more this year" and started off all guns blazing going 4 times in the first week then 3 then 2 then maybe a week off and before you know it is too cold to swim again but instead I have said "screw it" I am going to swim a leg as part of a relay team. The product of my goal will be getting to the pool more.

Find your Funk and chase it hard in 2012!

If anyone wants to sit down and talk more about setting some goals, all our trainers would only be too happy to help you write your map for the year.

Merry Christmas!

Sun, 25 Dec 2011 00:00:00 +1000

Merry Christmas all you wonderful FIT Solutions folk. We hope you enjoyed your day with family eating and drinking till your hearts content.

A reminder there will be no circuits at FIT Solutions until Monday 9th January when we come back on deck fully. In between now and then "The Box" will be open as normal bar the public holidays where we are only running a 9.30am class and a 5.00pm class. For the full details of the schedule click on our CrossFit link.

Enjoy the rest of your holidays and we look forward to seeing you soon!

Friday morning Xmas Bash Up!

Thu, 22 Dec 2011 00:00:00 +1000

It's on again! For the last few years now, the last Friday morning before Christmas Katie turns up the heat and puts on a bottler of a session. It is compulsory Christmas attire or you will pay the price. We always get a great turnout for this session so come down and put some credit points in the bank before you gorge yourself over the Christmas weekend.

Start time is 5.30am and dont forget your Christmas outfit!!

Lead up to Xmas

Sun, 18 Dec 2011 00:00:00 +1000

This year is all but gone with us moving into the week before Christmas. A few reminders for people about what we are doing in regards to our timetable after this week.

1. This is the final week of Monday and Wednesday 6pm circuits. We will resume again on Monday 9th January. Those people looking to continue with something should enquire about doing a CrossFit intro and then ripping into a few sessions in the interim.

2. Friday morning with Katie will have its last hitout this week. Wadeo has asked me to let everyone know that she will be running her traditional "Santa Session". Bring your A games and dress in your best Xmas attire is compulsory (penalties for those not in Xmas kit). We are going to have an extended break from this session due to numbers but will keep you posted.

3. Monday and Wednesday morning weights group is in its last week also. We are going to make a bit of a change up with this session in the New Year so stay tuned for further details.

4. We ended up not running our Commando week last week. I have been all over the shop in the last few weeks holidaying like a movie star so we never ended up getting a crew together. It seemed to be the wrong time of year for most as well so after a good chat with Rob we will run one in the first break after Boot Camp 1 for those keen on taking it up a notch.

5. Speaking of Boot Camp - dont forget we are only running 3 groups in the first block of next year. The Lions will be put on ice for a little while the other 3 groups will begin their campaigns on the week beginning January 9. Already a number of the Lions have jumped over to the Cobras for this block so make sure you flick me an email if you want to sign up (that's all groups).

6. All our CrossFit classes will run as normal except on the public holidays of Dec 26-27 where we will only be running a 9.30am and a 5pm at both the Kirwan and City venues.

If there are any other queries feel free to contact myself or Rob.

Have a great week!!

Toads the Champs for 2011.

Tue, 06 Dec 2011 00:00:00 +1000

What a day Saturday was!! We had 5 teams, over 150 people and 6 events and after some unbelievable action it was the Toads who came out as winners. Well done guys you thorougly deserved it and proved too good for the Boot Campers on the day.

Enough couldn't be said of the efforts that teams went to, to make the day something special and an event that everyone will have marked down on their calendar for 2012.

Rob and I thank all the competitors and our spectacular team of coaches who continually aim up for these things.

For the record the placings ended up:

1st Toads

2nd Bears

3rd Cobras

4th Dragons

5th Lions

Great fun and stay tuned for the video Claudia is working on with all the action of the day!

Hell Week is Back!

Tue, 06 Dec 2011 00:00:00 +1000

I put it out there a little while ago but as promised our famous Commando Week is back. For those that don't know anything about the Commando Week two years ago there we took 12 people through two tortorous sessions a day for a week. It basically amounted to two thirds of a normal 5 week Boot Camp in the space of 5 days. For those that had a crack, it was an awesome test of endurance, strength and stamina across all modalities and they could testify to just how tough it was.

This year there are are only 11 places and it will be by application only. I am looking to put together a group of not only super fit individuals but also mentally tough people. This may seem a little "elitist" and to be honest that's because it is! This won't be for everyone and it's not supposed to be. It is for those individuals that want to go another step again in their regime for an intensive week of no holds barred training. Make no mistake this is a step up from Boot camp so if you find Boot camp a stuggle then this shouldn't be on your radar.

SO WHO SHOULD APPLY??

Well there are couple of things you will need to have before you apply:

1. A competent knowledge of CrossFit movements and CrossFit style workouts - ability to clean, thruster, deadlift, press, swing, sumo, etc. This will be important as we will use this method frequently.

2. Strict Pullups - there will be no scaling of workouts with pullups with bands sorry.

3. A 9 something double block is not totally essential but will be beneficial. At the very least you should be getting around in the low 10's.

4. A bike or use of a bike - a racer will be best and that will include a helmet.

5. Goggles, fins, kick board.

WHEN IS IT??

We are going to run Commando II from Thursday 15 December through to Monday 19 December (thats right over the weekend).

Sessions will be early morning (5.00am ish) and late afternoon (5.00pm ish).

COST??

The cost will be $150.

All applications should go to Stricko at dstrickland@fitsolutions.net.au. If you apply and aren't accepted don't take it personally as I am happy to tell you why.

Now.. Any takers??

Boot Camp Games Info

Fri, 02 Dec 2011 00:00:00 +1000

All groups have been re-tested and for the first time ever we had boys from each group go under 9mins for the 2.4km which is a pretty awesome achievement. Mick, Andrew, Francis and Matty could be the ones to watch tomorrow with Matty running an 8.14 which is the third fastest ever FS double block. Even more impressive is that nearly everyone across all 4 groups broke a PR in their re-assessment so I don't think we could be any better prepared.

Now for some info on tomorrows events.

1. Gates will be open from 1.30pm. Park on Bourke St and enter the Sports Reserve through the main gate on Bourke St.

2. There will be 6 events in total with the first event set to kick off at 2.15pm. The captains -

Bears - King Komur

Dragons - Sally VJ

Cobras - Nic Q

Lions - The love shack Jas Sciacca

Toads - BC

will need to pick a registration form up from me and put the names of their team members on it then hand it back to admin by 2.00pm. Event 1 brief at 2.10pm.

3. It is going to be hot so be prepared. Make sure you have plenty of sunscreen and lots and lots of water. There is fair bit of shade so have your team set up camp somewhere near the track but also have a second spot down near field 2 where we will have a couple of events also. You will be able to use the grandstand if you wish.

4. Toilets will be open behind the grandstand and down near Field 2.

5. I expect we should be wrapped up by around 4pm. In true Boot camp style we will not be stuffing around between events so come ready to listen to instructions and then work your asses off.

This is going to be a great day with around 140 people from FS/CFTSV coming together to show off what our training is all about. I can't wait to see what happens!!

CHRISTMAS PARTY UPDATE

Fri, 02 Dec 2011 00:00:00 +1000

We are set for a big day tomorrow with the bootcamp games in the afternoon followed by the Christmas Party at Kingpin. The plan for the Christmas party is this. We have exclusive use of 6 bowling lanes (the ones closest to the gaming area) from 7pm until 9pm. At 9pm we will be moving from the area around the lanes into the function room to the right of this area. This is where we will kick on until "last sips" at 12am. Other than the bowling we will have gaming cards for everyone loaded with 30 minutes use in the arcade games. We were unable to secure large bookings for the laser skirmish, but have limited places available for a few of the sessions through the night. FS and CFTSV staff will be having a rumble at 6.45pm (so if you arrive and can't see any of us... that's because we are at war... and will show our faces around 7.15pm). If you are there early there may be 1 or 2 spots free in this timeslot (BC gets scared of the dark, so might sit laser skirmish out!). We then have 3 further timeslots for 10 people to play laser tag. These will be at 7.15pm, 7.45pm and 10.30pm. There will be a list with one of our party hosts, if you want to play, please find the list and get your name in a timeslot quickly!!! If you want to play in the 7.15pm session, the first 10 people to post to comments are in... and need to be ready to kit up by 7pm. It has been another good year for all of us at Fit Solutions and we look forward to sharing a drink with our valued clients and friends! Cheers and Merry Christmas.

Cheap Tuesday

Tue, 29 Nov 2011 00:00:00 +1000

Introducing Fit Solutions Cheap Tuesday! Daniel has been working hard training a new trainer! Elise has officially started with Fit Solutions and has an open booking sheet for clients. Elise has been with us completing her work experience hours to obtain her Certificate IV in Fitness. She now has completed this qualification and comes with enthusiasm to get people fit and healthy! As an introductory offer, we are offering 1/2 hour PT sessions with Elise on Tuesdays (between 7am and 1.30pm) for $30! Or, purchase 2 x half hour sessions for $55! These sessions are great value, and she is the master's apprentice! If you would like to take advantage of this great deal and meet Elise, give us a call on 4723 1566.

The Finale

Sat, 26 Nov 2011 00:00:00 +1000

Week 4 is done and dusted and we find ourselves moving to the end of the Boot Camp season for 2011 with the final week of Block 7 upon us. �I don't if it is just me but these things seem to be flying by and this last block more more so than ever. �But that might have something to do with our sensational little finish on Saturday - The 2nd Annual FIT Solutions Boot Camp games.

Now, over the last 4 weeks the banter has been laid on pretty thick with every team claiming they have the goods. �Well, I know what is out there and I think all 4 Boot Camp teams have their claims but I also know all their weaknesses too and each is different. �The Dragons are cocky, the Bears are sheepish, the Cobras talk too much and the Lions are few. �However, all have brought plenty of game on the paddock for the last 4 weeks and it augurs well for this Saturday. �What is even more impressive is just how passionate you guys are about the coming weekend and the organisation for banners, shirts etc. has been amazing and we are all super excited to see how it all comes up. �Check out the photo for a sneak peek of what the Dragons are packin!

We are missing one important piece to this Boot Camp games puzzle and it is our CrossFitting cousins the Toads. �They are the unknown quantity at the moment and we are not to sure how there numbers are looking but we can be sure they will pack plenty of heat (especially if you talk to BC for 5 mins). �There only chink might be the team work factor that all FS boot campers are famous for. �It will prove interesting no doubt.

So everyone knows as well the Games will kick off at 2pm�at the Sports Reserve and not 3pm as stated on an earlier post. �I will post more information later this week.

This week all groups only have the one session, then assessment and then Saturday for Games Day.

Week 5 locations:

BEARS�

Monday 28/11/11 - 5.30am @ Brothers Soccer club, Bayswater Road, Mt Louisa

Wednesday 30/11/11 - 5.30am @ FIT Sol for re-assessment.

Saturday 3/12/11 - 2.00pm @ The Sports Reserve, Bourke St, North Ward

�

DRAGONS�

Tuesday 29/11/11 - 5.30am @ Brothers Soccer club, Bayswater Road, Mt Louisa

Thursday 1/12/11 - 5.30am @ FIT Sol for re-assessment

Saturday 3/12/11 - 2.00pm @ The Sports Reserve, Bourke St, North Ward

�

LIONS

Monday 28/11/11 - 5.30pm @ Western Lions Junior League, �Fitzroy St, Heatley

Wednesday 30/11/11 - 5.30pm @ FIT Sol for re-assessment

Saturday 3/12/11 - 2.00pm @ The Sports Reserve, Bourke St, North Ward

�

COBRAS�

Tuesday 29/11/11 - 5.30pm @ Western Lions Junior League, Fitzroy St, Heatley

Thursday 1/12/11 - 5.30pm @ FIT Sol for re-assessment

Saturday 3/12/11 - 2.00pm @ The Sports Reserve, Bourke St, North Ward�

Membership

Wed, 23 Nov 2011 00:00:00 +1000

The attached file contains the information relating to CFTSV/FS membership. 2012 membership represents better value than ever, with entry to the TP Human Capital Tri Fest and the Running Festival included, as well as a custom made FS/CFTSV jersey, not to mention the discounted training. For an application form, or further information email Aimee astrickland@fitsolutions.net.au

Holiday Hours

Wed, 23 Nov 2011 00:00:00 +1000

Hi Everyone,

Please see the attached file for information relating to Fit Solutions opening hours over the holiday season!

Cheers,

Aimee

Block 7 Week 4 Locations

Sun, 20 Nov 2011 00:00:00 +1000

Great finish to Week 3 with all groups participating in the Dairy Farmers Stadium session. With all groups getting a chance to see one another it seemed everyone brought their A games. The groups are pretty evenly matched (despite what you may hear from the Bragons as they are also known) so Games day is going to be a cracker. But you folks all might be fighting it out for second with the team to beat surely the Toads who are putting together a hand picked team of absolute beasts! Time will tell.

Mt Stuart has been put hold for this block as we have commitments on Saturday so we will run as nomral for this week.

Week 4 Locations below:

BEARS

Monday 21 November 5.30am @ Western Lions Park, corner of Fulham Rd and Charles St. Park on Fitzroy St.

Wednesday 23 November 5.30am @ Cutheringa Park, corner of Crawford and Harold Streets, West End.

Friday 25 November 5.30am @ Anzac Park, The Strand.

DRAGONS

Tuesday 22 November 5.30am @ Queens Park, park on Burke St.

Thursday 24 November 5.30am @ Cutheringa Park, corner of Crawford and Harold Streets, West End.

Saturday 26 November 5.30am @ Anzac Park, The Strand.

LIONS

Monday 21 November 5.30pm @ The Rock pool, The Strand

Wednesday 23 November 5.30pm @ Cutheringa Park, corner of Crawford and Harold Streets, West End.

COBRAS

Tuesday 22 November 5.30pm @ The Rock Pool, The Strand.

Thursday 24 November 5.30pm @ Cutheringa Park, corner of Crawford and Harold Streets, West End.

FIT SOLUTIONS XMAS PARTY

Sun, 13 Nov 2011 00:00:00 +1000

We have announced that this years FIT Solutions/CrossFit Townsville Christmas party will be held on Saturday December 3 from 6.30pm at the fantastic new location - King Pin (next door to CFTSV).

All FIT Solutions members are free and for everyone else it is $35. This will include nibbles, drinks and all the bowling you can handle. This night is always a highlight on the calendar and is the perfect way to finish off the year. Letting us know you are going to be there is essential though and all correspondence should go to Aimee at astrickland@fitsolutions.net.au.

Boot Camp Block 7 Week 3 Locations

Sun, 13 Nov 2011 00:00:00 +1000

We charge on into week 3! We are going to the hallowed turf of Dairy Farmers Stadium this week so that will mean a combined hit out for the Bears and Dragons. There has been some suggestion that the Bears don't know how to get up early on a Saturday.. To the Lions and Cobras we will have an open session for you guys at 7am and the cost will be $15. Everyone is welcome for this session and it would be a good chance for the Toads to see how the Boot Campers roll. Week 3 here goes:

BEARS

Monday 14/11/11: 5.30am @ Queens Park, between Sports Reserve and touch fields.

Wednesday 16/11/11: 5.30am @ The Rock pool, The Strand.

Saturday 19/11/11: 5.30am @ Dairy Farmers Stadium.

DRAGONS

Tuesday 15/11/11: 5.30am @ Kirwan High, park in the car park on Hudson St.

Thursday 17/11/11: 5.30am @ The Rock pool, The Strand.

Saturday 19/11/11: 5.30am @ Dairy Farmers Stadium.

LIONS

Monday 14/11/11: 5.30pm @ Sherrif Park, Love Lane, Mundingburra.

Wednesday 16/11/11: 5.30pm @ Heatley High School Footy Field, Banfield Drive.

COBRAS

Tuesday 15/11/11: 5.30pm @ Centrals Footy Fields, Anne St, Aitkenvale

Thursday 17/11/11: 5.30pm @ Sherrif Park, Love Lane, Mundingburra.

Boot Camp Block 7 Week 2 locations

Sat, 05 Nov 2011 00:00:00 +1000

An awesome start to the last block of Boot Camp of the year! A couple of surprise sessions but all groups have come to work and after a week it's pretty tough to split the points at the moment. The final count is 142 people participating in this block!! Great turnout everyone.

Week 2 locations as follows:

BEARS

MONDAY 7 NOVEMBER - 5.30am @ Aitkenvale Park, Petunia St. Turn left off Ross River road and park at the library.

WEDNESDAY 9 NOVEMBER - 5.30am @ Greenwood Park, Thuringowa Drive, Kirwan

FRIDAY 11 NOVEMBER - 5.30am @ Sherrif Park, Love Lane, Mundingburra.

DRAGONS

TUESDAY 8 NOVEMBER - 5.30am @ Aitkenvale Park, Petunia St. Turn left off Ross River road and park at the library.

THURSDAY 10 NOVEMBER - 5.30am @ Greenwood Park, Thuringowa Drive, Kirwan

SATURDAY 12 NOVEMBER - 5.30am @ Sherrif Park, Love Lane, Mundingburra.

LIONS

MONDAY 7 NOVEMBER - 5.30pm @ Strand Park, meet at Basketball court end.

WEDNESDAY 9 NOVEMBER - 5.30pm @ Queens park, Burke St between the touch fields and the sports reserve.

COBRAS

TUESDAY 8 NOVEMBER - 5.30pm @ Strand Park, meet at Basketball court end.

THURSDAY 10 NOVEMBER - 5.30pm @ Queens Park, Burke St between the touch fields and the sports reserve.

Let us know how you think your team is travelling so far for the games.

27 days to go!

The Whole 30 is back - or is it?

Wed, 02 Nov 2011 00:00:00 +1000

When I saw Brett's post over on the CrossFit website, I have to admit, the thoughts that went through my head were not kind (and some cannot be repeated online!). Initially, I thought "great!, so Brett goes to the States, eats crap for 1 week, goes to another seminar, then he comes back, and we all have to pay for it with a whole 30 days in Christmas Party season"!!! When I calmed down (and got myself a magnum to calm the sugar beast), I thought about how I have been saying (almost since we finished our 30 days) that we need to get back on the whole 30 eating plan. Recently, I have been feeling run down and un-motivated. This could have something to do with a few late, late nights - seriously, I am still sleeping off the Ladies Dinner! Or, it could have something to do with the fact that our eating hasn't been as tidy as it should have been. I certainly have welcomed sugar back into my life with open arms. It is incredible how it can take hold and control you with cravings and salivating as one walks past the chocolate aisle! So, I did give real thought to diving head first into another 30 days. But, for now, we have decided to hold off. Instead, I have made a commitment to cut out sugar entirely. So no cakes, sweets or fruit for 30 days. The fruit is going to kill me. I love summer fruits, and Mangoes are just starting to come into season. But, this is a small thing I can do to start to gain control of the sugar beast again. Dan helped me out by eating the last of the ice cream cake left over from our Daughters birthday on Monday (he is the best husband ever!!). In a complete show of strength, I am going to keep the Baskin Robbins Gift voucher some girls very kindly gave me to say thanks for organising the ladies dinner in my wallet. I will decide what to do with this in 30 days (let's be honest, those who know me well, know I am going to buy a bucket and eat it in the car on the way home!!). Either that or my caring husband may offer to spend the voucher for me to save me from temptation. Having said all this, we are still big fans of the whole 30 program and are putting it out there that we are going to begin our 30 days on January 2, 2012 (not the 1st, the body needs burgers after grog!) and detox from all the Christmas over-indulgence. For those of you braver than I embarking on your 30 days now, I wish you well. If you need support, have any questions or need a recipe, feel free to drop me a line - I am more than happy to help!! P.S Thanks to those who have been too polite to mention the 30 day training challenge I set myself at the end of the last 30 days we did. Let's just say, i am glad that post is archived and that is all we need to say about that! :-).

Locations for Week 1

Wed, 02 Nov 2011 00:00:00 +1000

Locations for the rest of the weeks Boot Camp groups:

BEARS

Wednesday 2/11/11 - 5.30am @ The corner of Wills and Stanley Street. Park on Wills St.

Friday 4/11/11 - 5.30am @ Strand Park.

DRAGONS

Thursday 3/11/11 - 5.30am @ The corner of Wills and Stanley Street. Park on Wills St.

Saturday 5/11/11 - 5.30am @ Strand Park.

LIONS

Wednesday 2/11/11 - 5.30pm @ Soroptomist Park, Heatleys Parade.

COBRAS

Thursday 3/11/11 - 5.30pm @ Soroptomist Park, Heatleys Parade.

Boot Camp Block 7 Assessments

Fri, 28 Oct 2011 00:00:00 +1000

Block 7 begins this week and if I haven't gotten round to getting in touch with you don't stress we are still good to go. Assessments begin this week at FIT Sol HQ (93-95 Thuringowa Drive) with the Bears in first Monday morning at 5.30am. The Lions will follow them on Monday afternoon at 5.30pm. On Tuesday the defending Boot Camp games champs the Dragons will test at 5.30am with the Cobras in at 5.30pm. Bring water and towel to testing and try and arrive 15mins earlier than your timeslot to allow for paperwork and measurements.

The Bears and the Cobras look to have the edge with numbers and across the 4 groups we again have over 100 people participating in a FIT Solutions Boot Camp block. We will know exact numbers after everyone has tested but I think the record from last block (124) is in big trouble.

Looking forward to a great final 5 weeks of the official Boot Camp calendar but as a little teaser I will just put it out there that the week long commando boot camp we did a couple of years ago will be back in a slightly different format. More details will follow.

Regulation Golf attire??

Sun, 23 Oct 2011 00:00:00 +1000

Thanks to everyone that came for a hit on Friday for what was an awesome day out. �There was some good golf played, some not so good golf played and some down right disgraceful golf played but everyone enjoyed themselves. �Unfortunately we couldn't crown a winner because we had a three way tie so the shield will have to be fought out again next year. �As you can see Moff got a little confused with all the triathlon training he has been doing and knocked out a quick run, swim, run at the 4th hole.

No Boot camp this week but there is plenty still on with CrossFit on every day, Circuits on Monday, Wednesday, Friday evening and Saturday morning and Weights group on Monday and Wednesday morning. �Our numbers on Friday morning have been a little disappointing so we are looking for you guys to come and try what is basically an indoor Boot camp session. �Don't forget if you are keen on giving CrossFit a go you will have to do an intro first which is $50 and also entitles you to a free week's trial. This can be done at either the Cannon Park box or the City box. �Send me an email if you are interested.

Golf Day.

Thu, 20 Oct 2011 00:00:00 +1000

To all people playing Golf tomorrow a reminder that we are meeting at 12.30pm for a 1.00pm tee off. Teams have more or less been allocated and it is going to be a shot gun start. Cost is $60 or $40 if you are a FS member and includes 18 holes, cart hire and a feed after golf. There will be a drinks cart going around and Frakesy and Macca both live on the course if you want a quick re-stock. Looking forward to a great afternoon and we will see everyone there.

Ladies Dinner

Wed, 19 Oct 2011 00:00:00 +1000

Don't forget our annual Ladies Dinner is on Friday 28 October, 6.30pm at Table 51 on Palmer Street. After some negotiations with the restaurant, we have been able to increase the seating to 75 people. So if you hadn't RSVP'd it's not too late! So far we have 68 Ladies booked to come. It is a great night of meeting new people, good food and great wine!! If you would like further information, please email me astrickland@fitsolutions.net.au ASAP!

-Aimee

Last Chance for Golf

Mon, 17 Oct 2011 00:00:00 +1000

Just a reminder that this Friday is the annual FIT Solutions Golf Day. It is not too late to register a team so let me know if you are keen as we have a number of spaces free in teams and also a couple of full team spots up for grabs. It will be a great afternoon, a good chance to have a couple of quiet ones and socialise in a more relaxed environment (unless you are anywhere near me, hopefully the beer helps me play better like it normally does). Let me know if you are keen.

On a side note all classes on Friday afternoon will be postponed because of the Championship (as the Golf Day is also commonly known). That means no Friday arvo circuit, Friday arvo CrossFit at CFTSV and no Friday arvo at CFTSV City. So you may as well come play golf and walk the course if you want the exercise.

Cheers

Boot Camp Week 5 Locations

Sat, 15 Oct 2011 00:00:00 +1000

The Dragons yet again stepped up to the mark when it counted with a close fought win over the Bears and a merged Cobras/Lions outfit in todays Rogaine Bash. Special thanks goes to Linda at the Townsville Rogaine Club for setting the course up for you guys to enjoy. We have pledged our support to the club in their upcoming events and we are looking for you guys to get involved as well. Stay tuned for more details.

We are into the last week of Block 6 and remember there will only be one week lay off before we launch into Block 7. Locations for this week as follows:

BEARS

Monday 17 October 5.30am @ The Rock Pool, Strand.

Wednesday 19 October 5.30am @ Joe Kirwan Park, Charles Street, Kirwan

Friday 21 October 5.30am @ FIT Solutions

DRAGONS

Tuesday 18 October 5.30am @ The Rock Pool, Strand

Thursday 20 October 5.30am @ Joe Kirwan Park, Charles Street, Kirwan

Friday 21 October 5.30am @ FIT Solutions

LIONS

Monday 17 October 5.30pm @ Western Lions Park, Fitzroy Street, Heatley

Wednesday 19 October 5.30pm @ FIT Solutions

COBRAS

Tuesday 18 October 5.30pm @ Western Lions Park, Fitzroy Street, Heatley

Thursday 20 October 5.30pm @ FIT Solutions

Saturday Morning Circuits are Back

Fri, 14 Oct 2011 00:00:00 +1000

Just a quick reminder that Saturday Morning circuits are back as of 15th October at 8.00am

No bookings are nesscessary just turn up and be willing to train. Any questions either call Dan or myself on 0437 107 597

Have a great weekend.

2011 Fit Solutions Rogaine Title

Fri, 14 Oct 2011 00:00:00 +1000

The excitement is building in the lead up to the 2011 Boot Camp Games. Tomorrow's Rogaine Challenge is just a taste tester. There will be Bears, Lions, Dragons and Cobras in this no holds barred winner gets first bragging rights challenge.

What is Rogaining?

The sport of distance Cross-Country navigation. The aim is to visit as many checkpoionts as possible along the way. Points are awarded for each checkpoint with varying degrees of difficulty. As we do at Fit Solutions we have incorporated a fun element by having clues/riddles in order to reach checkpoints.

All teams are to meet at Strand Park on the Basketball Court at 5.15am for a 5.30am start.

Bring a waterbottle, sunscreen and your running legs.

The cost to the Cobras and Lions for the additional session is $15. If anyone has any questions please please contact Rob on 0437 107 597

This will be "BIG"

Boot Camp Week 4 Locations

Sun, 09 Oct 2011 00:00:00 +1000

Congratulations to the two winners of the individual competition at our CrossFit Townsville Tropic Games. Adam Trama from CrossFit Strand and our very own Natalie Thus (a noted Cobra) won their respective competitions with 3 awesome individual displays of all round fitness. The teams event was one by Strand Fitness 1 who were too good in the end, despite great efforts from all 4 team members, for our "Here for Beer" team that included the King - Zac Komur. We had some strong representation from some of our Boot campers but hopefully next year we will see a few more of you guys get involved in what was an unreal day.

Onto business now and Week 4 of Boot Camp block 6 is upon us and we are in the home stretch. Fitness levels across all the groups are definitely on the up and up and we still have 2 more weeks to continue improving. This week we are rounding the week off with a little Boot camp games taste tester with an 'all in' group challenge at Strand Park on Saturday. For the morning groups that means the Bears will be training Saturday instead of Friday and for the afternoon groups if you want to be involved the cost is $15 as it will be an extra session on top of what you are already paying for. We are going to have an urban orienteering challenge and a strong showing from everyone would be nice to see. We have done a couple of these in the past and they have been hugely successful and heaps of fun. Another chance to stamp some authority and strike a couple of psychological blows before block 7 and the Games.

Locations for Week 4 as follows:

BEARS

Monday 10 October 5.30am @ Weir School Car park.

Wednesday 12 October 5.30am @ Greenwood Park

Saturday 15 October 5.30am @ Strand Park (exact meeting place to be determined)

DRAGONS

Tuesday 11 October 5.30am @ Weir School Car Park.

Thursday 13 October 5.30am @ Greenwood Park.

Saturday 15 October 5.30am @ Strand Park (exact meeting place to be determined)

LIONS

Monday 10 October 5.30pm @ Weir School Car park.

Wednesday 12 October 5.30pm @ The Ross River Dam

COBRAS

Tuesday 11 October 5.30pm @ Weir School Car park.

Thursday 13 October 5.30pm @ The Ross River Dam.

Book in for Boot Camp Block 7 now!

Tue, 04 Oct 2011 00:00:00 +1000

We are coming up to the end of Week 3 of the current block of Boot camp and with only a short turn around before Block 7 we are open for bookings now.

The Tuesday and Thursday night Cobras have again shown their intentions early and are currently booked out solid.

All other groups have loads of space and I want to get the line ups for the Boot Camp games block of Boot camp finalised with plenty of time in hand.

Book your place now by emailing on dstrickland@fitsolutions.net.au. I expect it to be fast and furious in the final week so if you want to be involved in what will be the best block of Boot camp for the year drop me a line.

No Circuit This Saturday!

Mon, 03 Oct 2011 00:00:00 +1000

There will be no Saturday session this week with all our troops being tied up with our Tropic Thunder Games Day II. Sorry for the inconvenience but try to come down on Saturday from 8am at the Box to catch the action. It will be an awesome day and great spectacle.

Boot Camp 6 Week 3 locations

Sun, 02 Oct 2011 00:00:00 +1000

A pretty good tough week for all groups. Very disappointing effort from the Saturday Dragons with a particularly poor turnout. It seems water was the rumour and it scared everyone off. Oh well another victory to me because that is exactly how I see it. Everytime you dog it because you think swimming is on the cards you haven't embraced the challenge of what Boot camp and training in general is all about. We put a lot of effort into the time and not to mention money it takes to organise these sessions and keep them varied for your enjoyment when people don't turn up it is a kick in the nuts. If you think these sessions will go away you are very wrong because it is a great training stimulus and there are plenty of people prepared to face whatever is thrown at them. On that note session of the week went to the Cobras for their efforts, ironically, at the pool. It was sprung on them and it would of been interesting to see how many aimed up if they had of known thats where we were headed but everyone there were outstanding. Group of the week this week went to the Bears for 3 consistently good sessions.

We kick off week 3 with a Pallarenda tyre drag challenge for each group. The task will be to drag 5 tyres all the way down the beach complete 3 small loops of the stair circuit and then drag the tyres back. The Bears will set the pace for us tomorrow. Bragging rights up for grabs. You know what's coming so lets see you come and have a crack!!

Week 3 locations all groups:

BEARS

Monday 3 October 5.30am @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and park at the turn around.

Wednesday 5 October 5.30am @ Queens Park. Park on Bourke St.

Friday 7 October 5.30am @ The Ross River Dam. Drive to the end of Riverway Drive.

DRAGONS

Tuesday 4 October 5.30am @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and park at the turn around.

Thursday 6 October 5.30am @ Queens Park. Park on Bourke St.

Saturday 8 October 5.30am @ The Ross River Dam. Drive to the end of Riverway Drive.

LIONS

Monday 3 October 5.30pm @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and park at the turn around.

Wednesday 5 October 5.30pm @ Queens Park. Park on Bourke St.

COBRAS

Tuesday 4 October 5.30pm @ Pallarenda. Drive all the way to the end of Cape Pallarenda Rd and park at the turn around.

Thursday 6 October 5.30pm @ Queens Park. Park on Bourke St.

Body Maintenance

Tue, 27 Sep 2011 00:00:00 +1000

We are getting close to the end of week 2 and it is a good time to remind you guys that one of our Dragons - Sally VJ and her team at BodyFix, are at our service to mend broken bodies. Getting a regular massage is a great way to ensure your body is ready for the next bout of punishment we dish up and in particular if you are a Boot Camp rookie you are probably suffering from "sore as f@*!" syndrome. It is a fairly common ailment that all of us go through at some time give them a call. Sal has also been good enough to offer all FIT Solutions boot campers $10 off a treatment so take advantage of it. Contact number is 4723 8088.

Friday arv extras

Tue, 27 Sep 2011 00:00:00 +1000

Any morning or afternoon Boot Campers looking for some extra work we have put on a class at FIT Sol from 5.00pm for any takers. It is similar in style to the other classes we run out of the gym and a good opportunity for arvo BC'ers to add an extra session. Cost is $10 and we wont run unless we have at least 8 people!!

Boot Camp Block 6 Week 2

Sat, 24 Sep 2011 00:00:00 +1000

Good start to block 6! It was great getting back into the swing of things and I think everyone would agree that the extra week lay off in between BC's didn't do any favours. Some good sessions with the NKOTB the Lions taking session of the week with Wednesday's effort but it was the Dragons, although small in numbers that get my group of the week this week with a couple of great sessions Thursday and Saturday.

I must say I am enjoying the banter going on at the moment especially since we are only at the beginning of the second last block. Looking forward to seeing that stay fun but still get stuck in!

Locations for Week 2 as follows:

BEARS

Monday 26 Sept 5.30am @ Queens Park. Park on Burke St between Sports Reserve and Touch fields.

Wednesday 28 Sept 5.30am @ Greenwood Park. Thuringowa Dr, Kirwan.

Friday 30 Sept 5.30am @ Heatley Park. Park on Mill Dr opposite the Church.

DRAGONS

Tuesday 27 Sept 5.30am @ Queens Park. Park on Burke St between Sports Reserve and Touch fields.

Thursday 29 Sept 5.30am @ Greenwood Park. Thuringowa Dr, Kirwan.

Saturday 1 Oct 5.30am @ Heatley Park. Park on Mill Dr opposite the Church.

LIONS

Monday 26 Sept 5.30pm @ Queens Park. Park on Burke St between Sports Reserve and Touch fields.

Wednesday 28 Sept 5.30pm @ Heatley Park. Park on Mill Dr opposite the Church.

COBRAS

Tuesday 27 Sept 5.30pm @ Queens Park. Park on Burke St between Sports Reserve and Touch fields.

Thursday 29 Sept 5.30pm @ Heatley Park. Park on Mill Dr opposite the Church.

City Workers - Lunch Time "Blast Class"

Fri, 23 Sep 2011 00:00:00 +1000

Hi Fit Solutions Family. Well firstly just a reminder that we have recently opened a premisis in the city located at 126 Hanran Street. This is available for Personal Training, Small Group Training and of course CrossFit.

If anyone wants to get together a small group of workmates for a training session please contact bpayne@fitsolutions.net.au times can be via appointment.

Remembering if you a new to CrossFit you will need to call or email rob@crossfittownsville.com.au to book an intro session.

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 Fit Solutions, CFTSV Cannon Park & 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.

Golf Day!

Fri, 23 Sep 2011 00:00:00 +1000

The Annual FIT Solutions Golf Day is back again. As a finisher to this current Boot Camp block we are going to run the day with a 1.00pm tee off on Friday 21 October. Cost is $60 or $40 for FIT Solutions members and includes 18 holes of golf, cart hire and a BBQ dinner after Golf. The format will be 4 person ambrose and we are competing for the FIT SOL Pro Am. Let me know if you are keen and I will get your name down. We have space for 15 teams only and there are 2 so far. Great day and I am very much looking forward to Happy Gilmoring the house down.

BOOT CAMP 6 WEEK 1

Tue, 20 Sep 2011 00:00:00 +1000

The 6th instalment of FIT Solutions Boot Camp 6 for 2011 is underway. There are lots of people dodging the assessment bullet which really shits me so expect things to be a little rugged in the next few sessions just so those people can catch up. Locations for the first week are as follows:

BEARS

Wednesday 21 Sept 5.30am @ Weir School Car Park.

Friday 23 Sept 5.30am @ Strand Park

LIONS

Wednesday 21 Sept 5.30pm @ Weir School Car Park.

DRAGONS

Thursday 22 Sept 5.30am @ Weir School Car Park.

Saturday 24 Sept 5.30am @ Strand Park

COBRAS

Thursday 22 Sept 5.30pm @ Weir School Car Park

Triathlon Wrap

Sun, 18 Sep 2011 00:00:00 +1000

Congrats to everyone that turned out over the weekend and flew the mighty FIT Solutions flag. I guess its easy to not notice when you are there amongst it all but plenty of people were impressed by our numbers and we thank you all for the support.

For the record we ended up with 21 teams in the Team Triathlon but that wasn't enough to win most teams because it seems that it is a competition for 'corporate' teams only. Friggin ripped!! So anyway Rob and I are going to have a meeting this week and allocate a way to put everyone on the payroll for next year and win that damn bar tab!

Special congrats to everyone that finished the individual Triathlons on Saturday. Anita picked up 3rd in the womens enticer and Frakesy 2nd and I believe Gavin 'mens health' Bradtke 3rd in the mens enticer. Kel H, Ally and Dee finished 3rd in the womens non-corporate and Anita, Chelsea and Kel C 2nd in the same category. Huge weekend Neet!!

Next year we will be even bigger and better with lots of people getting the Tri bug after the weekend. We will definitely run another Tri Boot camp next year that maybe even ties in a few other races around like Airlie, Bowen and Hamo that we can take a big crew to.

Lastly, yes I did crash my bike on the last turn with the winning post in sight in the Crit on Saturday and if anyone asks I had that bastard covered!

Corporate Tri is This Weekend

Fri, 16 Sep 2011 00:00:00 +1000

The Tri festival is upon us and tomorrow is D-day for a number of our guys and girls who have slugged it out over the last 5 weeks swimming, riding and running across town. We have 10 people doing the SportsMed sprint (750m swim, 20km, 5km run) and amongst them quite a few first timers. It is a great achievement and I am super proud that our training has contributed to them being able to give things like this a crack. We also have 4 people doing the SportsMed enticer which is a shortened version of the sprint but still a good solid hit-out. Those two events kick-off from 7am.

Following the Tri tomorrow morning we have 6 people competing in the Community Criterion cycling event. 4 of those will be backing straight up after the Tri and the other two are myself and Rob. So if you are keen for a laugh come down and watch that from around 10.30am tomorrow.

That brings us to Sunday and the big event - The TP Human Capital team Tri. This year we have been able to rally up 19 teams which is a PB for us but not enough to beat those lovely people from the ATO... Team rego is from 4pm tomorrow and if you are not sure of what is happening contact me on 0410556903. Otherwise I hope to see plenty of you out there on the weekend cheering on your fellow FIT Solutions faithfuls.

Boot Camp Update

Fri, 16 Sep 2011 00:00:00 +1000

We are in the last days before the kick off of Boot Camp block 6 - the biggest Boot Camp in FIT Solutions history. We have over 130 people registered across 4 Boot camps but there is still a couple of spaces left in the Dragons (Tuesday, Thursday, Saturday mornings) and the newly formed Lions (Monday and Wednesday arvos). There has been a lot of conjecture and controversy over the new franchise and what this will mean for the 2nd Annual Boot Camp Games (Dec 3). I am still weighing up the logistics of this and will have to consult with my fellow Games officials but it could well mean we are having a 5 team comp this year!! Would love to hear your thoughts on this, in particular the Cobras.

Assessment week is next week starting with the Bears on Monday morning at 5.30am at FIT Sol HQ. They will be followed in by the Lions at 5.30pm Monday afternoon. It will be the Dragons turn on Tuesday morning at 5.30am and then lastly (hopefully that is not a sign of things to come..) the Cobras at 5.30pm Tuesday.

Make sure you come with a towel, water bottle and money if you haven't paid yet. If you are new to our Boot Camps and saying WTF is he talking about don't hesitate to call me on 0410556903 or email at dstrickland@fitsolutions.net.au.

See you all next week.

Townsville Triathlon Festival

Wed, 07 Sep 2011 00:00:00 +1000

The Townsville Tri Fest is on next weekend and we are looking for people to line up for the teams event on the Sunday morning. The event is a 400m swim, 16km bike ride, and a 4km run. You only have to do 1 leg but there is an option to do 2 legs in a team if you want.

We are covering the cost for our people to enter this year (as long as you wear a FIT Solutions shirt) which is normally $165 per team. So if that has stopped you in the past don't let it this year. We are however, going to cap our entries to 25 teams so get in fast if you want to enter.

Contact Dan at dstrickland@fitsolutions.net.au if you are interested and don't worry if you don't have a team we will be able to allocate one to you.

Looking to hear from lots of you Bootcampers and CrossFitters to test yourself in something a little different!!

Boot Camp Update

Wed, 07 Sep 2011 00:00:00 +1000

Boot Camp block 6 is just over a week away and we are going to have some big numbers. We still have quite a few spaces left in the new Monday and Wednesday afternoon Lions and the Tuesday, Thursday, Saturday Dragons. There are a couple of spaces left in the Monday morning Bears and the previously sold out Cobras has 2 spots left also.

Current numbers for each group:

Bears - 38
Dragons - 21
Cobras - 38
Lions - 23

* Remember there is only 40 spots per group.

We are asking for everyone to confirm payment in the next week to lock their spot in. Your co-operation on this will be greatly appreciated as you can imagine we are going to have a shit fight on our hands come assessment morning/afternoon if no one has paid.

I will post again next week to let everyone know where to be and what time for assessment on their respective days.

Fathers Day Fun Run

Wed, 31 Aug 2011 00:00:00 +1000

The FIT Soles that had a crack at last Sundays fun run, great job. �Lets get a crew this weekend for The McDonalds Fathers Day Run. �It is being run from Sherriff Park on Sunday 4th September. �Long course is 6.8km and short cours just over 3km. �Rego is from 6am but be a little earlier to avoid the rush. �The race will start at 7am. �Cost is $10. �Visit the Townsville Road Runners website on more info. �Wear your FIT Solutions shirt and bring some game. �Add to comments if you are in.

�

Weights Group move

Wed, 31 Aug 2011 00:00:00 +1000

We are taking Weights Group back to its original time slot of Monday and Wednesday at 5.30am out of FIT Solutions HQ. Sorry for the shift around but we are a little light on at the moment. See Stricko if you have any problems with this. Cheers.

Boot Camp 5 Wrap Up

Fri, 26 Aug 2011 00:00:00 +1000

The results are in and there are plenty of people who should be proud of their efforts. We had some great weight losses and improvement in waistlines and asses but most importantly fitness levels sky rocketed. Run times were really impressive across both groups and the team runs improved quite a bit too with the Bears going 9.05 with both ropes for 1.5km and the Cobras 10.39 for the same. Heads up we might see that again say around Boot Camp Games time....

We have a 3 week lay off now before we go into block 6. Lots of people have booked CrossFit Intros for next week which I am really keen to see happen. These are $50 and give you a weeks worth of CrossFit as well as a 1 hour session introducing you to some of the movements and techniques that you will find in our WOD's. I really want to see more Boot Campers become CrossFitters as well because I think it give you the ultimate fitness package. Email dstrickland@fitsolutions.net.au if you want to book in.

Onto Boot Camp 6 and we have already sold out the Tuesday and Thursday afternoon Boot Camp. You can go on a waiting list for a spot or we have just opened up a slot in the afternoon on Monday and Wednesday . The last thing we want to do is turn anyone away so we are endeavouring to make sure we can cater for everyone. I am going to be contacting people in the afternoon group next week to lock their place in by paying as we have people keen to jump on.

The Dragons are back on Tuesday, Thursday and Saturday mornings as well so we are definitely going to keep giving you guys options to be able to train.

Feel free to drop me a line though if you have any dramas.

Saturday Run

Wed, 24 Aug 2011 00:00:00 +1000

The FIT Soles are thinning out a little but we still have a good little crew hitting the road each Saturday. This week the plan is to leave from The Rock Pool and have a little wander down towards Pallarenda.

Let me know if you are keen for the fun run that is supposed to be on this weekend - Run to the water. I will chase up further info for anyone that plans on taking part. Don't forget weekend after next we get to celebrate one of the truly great days of the year - Fathers Day. Come for a run from good ol' Sherrif Park and rip through a lazy 6.6km. I plan on speed walking the house down of that one in my FIT Sol kit and would love plenty to join me.

Boot Camp Week 5 Locations

Sat, 20 Aug 2011 00:00:00 +1000

The locations for the last week of Boot Camp are as follows:

MORNING

Monday 22/8/11: 5.30am @ Aitkenvale Park, Petunia St, Aitkenvale

Wednesday 24/8/11: 5.30am @ Heatley Park, Mill Drive

Friday 26/8/11: 5.30am FIT Solutions HQ for Re-assessment

AFTERNOON

Tuesday 23/8/11: 5.30pm @ Queens Park, Bourke St

Thursday 25/8/11: 5.30pm @ FIT Solutions HQ for Re-assessment

Saturday Run

Fri, 19 Aug 2011 00:00:00 +1000

I have been a slack ass in posting but we are still running tomorrow morning. Meet at Riverway at 6am.

Events coming:

Sunday 28th August "Run to the Water Fun Run" from Riverway

Sunday 4th September "Father Day Fun Run" from Sheriff Park

More details to come.

See you in the morning.

The Dragons are Back!

Thu, 18 Aug 2011 00:00:00 +1000

They might be in a slump in the NRL at the moment but the FIT Solutions Boot Camp Dragons are back for Boot Camp block 6. That means we will be back to 3 groups and Boot Camp 6 mornings a week and the Boot Camp Games (December 3) is getting closer.

Block 6 will begin on Monday 19 September which means a 3 week break instead of our normal 2 week break between the current Boot Camp and the one following.

That will be a good chance for people to take a look at some of the other services we offer. CrossFit is booming, circuit numbers are strong, we have a weights group and then you can always get a few people together for some personalised group training. Heaps of options, no excuses!

The light is going to be good and the weather will be sensational so if you are keen to jump on the next round shoot me an email at dstrickland@fitsolution.net.au to sign up.

Boot Camp Week 4 Locations

Sat, 13 Aug 2011 00:00:00 +1000

We are into the second last week of FIT Solutions Boot Camp 5 for 2011. This week sees the beginning of our first Tri-Boot Camp. These people will be training Tuesday, Thursday and Saturday mornings with the end goal completing the Sportsmed Sprint Tri (750m swim, 20km bike ride, 5km run). We are also going to start taking nominations for teams in the Corporate Tri this week. This year we are offering team spots free for members and $20 for non-members that are active clients. You must of course participate under the FIT Solutions banner though : ) Let me know if you are keen or have a team already and we will nominate you. There are only 5 weeks before the Tri Fest weekend!

Locations for Week 4 as follows:

MORNING

Monday 15/8/11: 5.30am @ Riverway. Park in front of AFL training ground.

Wednesday 17/8/11: 5.30am @ Brothers Soccer, Bayswater Road

Friday 19/8/11: 5.30am @ Cutheringa Park, Crauford St, West End.

AFTERNOON

Tuesday 16/8/11: 5.30pm @ Dan Gleeson Gardens. Park in Kirwan Health Campus.

Thursday 18/8/11: 5.30pm @ Heatley Park, Mill Drive.

FIT SOLES Saturday Run

Thu, 11 Aug 2011 00:00:00 +1000

Anyone keen for a wander this weekend the FIT Soles are running from the Rock Pool on Saturday 6am. We are going to run from the Rock Pool down to the Casino roundabout and back. Not sure exactly on this one but I think around 7km but who cares anyway just come from a Saturday jog and keep the ball rolling while you have momentum!

Post to comments if you will be there so I know whether to get out of bed or not.

After the whole 30

Thu, 11 Aug 2011 00:00:00 +1000

We are 2 days out from the whole 30. Yesterday morning I had a baskin robbins treat. I ate it too quickly and got indigestion, but it tasted good. And that is about where the happiness ended. I felt crap most of the afternoon. I also found that I had a runny nose for the afternoon, I can't decide whether this is from the dust at the gym or the dairy. As I still have it today, I am leaning towards the dairy. I think for me, I am far better off keeping on the rules of the whole 30. I am going to buy some coconut milk ice cream so that I don't go for the dairy option when faced with a desperate need for ice cream! It is amazing how quickly I could have gone back to eating rubbish, I even looked for biscuits for the kids lunch boxes. Last night, faced with getting home a 5.30, with no plan for dinner I so nearly ordered take away. I even rang Dan (who was about to start bootcamp), and decided if he answered the phone then I would tell him we were having take away (to get his approval that eating crap is okay), but if he didn't answer the phone I had to cook dinner. Thank goodness he didn't answer the phone. So we had delicious chicken pizza - with a little cheese added to mine and Daniels. I don't know if I will add the cheese again, it does make it taste much better, but don't know if that is worth the side effects. I made a paleo chocolate banana cake today. No dairy, sugar or flour. It was okay, tasted a bit of cocoa, I might reduce the cocoa next time. As for my training I missed the session yesterday (I was afraid I would vomit up my jamoca almond fudge), but did the wod this morning. I actually felt really good, the session hurt, but I found I didn't crash at the end as I would expect and I am not at all sore this afternoon - where usually the muscle soreness would have started to creep in. So, what I have learned in the last 2 days.. for me, it is all or nothing. I am a give an inch and I will take a mile kind of girl. So as best I can, I am going to be whole 30 for ever, it feels good and the bad food just isn't worth the temporary gratification. Tonight it is almond meal and coconut encrusted fish (fresh caught, filleted and delivered by the lovely Troy Standley - thanks mate!) with the recipe courtesy of Bryce.

" A Blokes View"

Wed, 10 Aug 2011 00:00:00 +1000

Well 30 Days of Awesome eating has finished, or as Aimee suggested has it...... If before the 30 days started I said to you that I could give you a wonder drug that would

a. Help you sleep better
b. Give you more energy
c. Help with recovery
d. Lose weight

You would be all ears and be asking how do I get my hands on it. That wonder drug is simply good food and learning to make good choices.

I'm not going to sugarcoat it by saying the Whole 30 is easy and every can do it because at times it is tough, bloody tough especially when you are starting work at 5.00am and somedays not getting home until 8.00pm at night, but equally tough is getting up for bootcamp an 4:30am on a cold winters morning, or doing Fran or swimming the fastest 400m you can, or running until you dry reach. Some people even have to live with Chronic pain their whole life, now that shit is hard so choosing whether to eat an apple over a cream bun is a walk in the park. So why do we tell ourselves it is hard?

When dealing with kids in training the advice given to me was always have a back pocket plan. This plan is to be used when shit just isn't going right. I used this same principle with the whole 30. You cannot predict that you will always bounce out of bed before the alarm goes off especially if you sneakily hit the snooze button 2 maybe 3 times. In this instance when you have become time poor reach for your back pocket plan (hard boiled eggs on the run, small piece of fruit, handful of nuts). Have a whole 30 meal that is quick and easy and can be eaten on the run. Preperation is always the key. Plan your move 1,2,3 meals ahead.

The first few weeks I found that our shopping bill was getting bigger and bigger, after week two I realised that my weekly expenditure on misc foods was tumbling down. No longer was I spending money on a muffin or snacks here and there, and because of healthier eating at home the kids extraciricular snacking was culled. Estimate how much a sandwich costs $7-$10 x 5 days, x 52 weeks the $ is staggering. I used to baulk at paying $13 a kg for banannas, work out the cost for a muffin per kg $20-$25. Same with Alcohol etc

On the "whole" (pardon the pun) I appreciate Brett's enthusiasm to get this project off the ground or at least plant the seed for me. I have come out the other side feeling a million bucks, shedding a few unwanted kilos in the process. For anyone wanting further info on this several of our trainers have completed the "Whole 30" (Bryce, Brett, Dan, Kate, Aimee and myself) feel free to chat to anyone of us.

It's midway through day 31 and still haven't broken. I think i'll stick to the whole 30 way of eating from now on and allow one or two cheat meals. The big thing is don't have two bad meals in sucession.

Day 30

Tue, 09 Aug 2011 00:00:00 +1000

Have you ever googled "30 Days". There are thousands of things that use the "30 days as a slogan"... 30 ways in 30 days (not what you might instantly think of... this one is ways to reduce carbon footprint ;)), 30 days to a better man (again, nothing to do with enlarging anything, but actually becoming more manly!!), Build a brand in 30 days, go kosher in 30 days, 30 days of yoga, 30 days to change your life. The list is endless. Of all the "30 days or your money back" deals out there I would wholeheartedly support the Whole 30 every time. It's not rocket science (I googled rocket science, 30 days... nothing exciting came up, apparently scientists aren't up with the power of the 30 days!), if you eat good food, you are going to feel good. I am looking forward to the easing of restrictions. The other day Leila had a spoonful of rice left in her bowl, and Daniel, by instinct, went to eat it. I shouted "stop" and he spat the rice out onto the table. Nice. I was dedicated to seeing this thing through to the letter, and no mouthful of rice was going to spoil it! I enjoy some parmesan cheese on my carrot fettucini, and the occasional bowl of organic rice porrige in the morning. So we will certainly continue along the guidelines of the whole 30, without the super strict rules. I received a lovely message from my good friend Jamoca Almond Fudge on the CrossFit Townsville webpage (confused?... think one of the 31derful flavours of Baskin Robbins mmmmm), and I may just sneak in for a scoop one day this week, Baskins at Domain are wondering why profits are down these last 30 days!! For those of you still on the 30 day journey, remember we are all here supporting you. When it seems like the days are dragging on and day 30 is years away, remember that a year is 365 days and you are only committed to 30!! 3 Cheers for everyone who is officially done tomorrow, it's been fun. I am going to continue with some random blogging over the next 30 days, as to how we have been going off the whole 30 and what we notice about relaxing the rules... and how my 30 day training challenge pans out! So don't despair, I will still happily provide 5 minutes for you to waste your bosses time by having a sneaky read, I just won't be posting every day! ~ Aimee.

Running Fest Wrap Up

Tue, 09 Aug 2011 00:00:00 +1000

What a great turnout is was on Sunday for the 2011 Townsville McDonald's Running Festival. A big congratulations to all our athletes who participated. It was a great effort by everyone. Attached is a short clip of some of our participants nearing the finish line.

DAY 29/30

Mon, 08 Aug 2011 00:00:00 +1000

Day 29. It is great to be so close to completing the 30 days without having to re-start once. But still, day 31 seems a loooong way off. I kept thinking tomorrow night was ice-cream night, but it might have to be ice-cream breakfast on Wednesday!! Some things that have surprised me about th elast 30 days have been: I really like coffee with coconut cream in it, I can cook good food without a packet or bottle of something to add, I can survive my monthly girls dinner without wine or dessert (barely, but I did survive), and most of all, that our kids are clever creatures, but they know when they are beaten. If someone had told me 2 months ago that I would do this, I would have been very reluctant. But, as we were thrown in headfirst with Brett's enthusiasm on his return from the States, I didn't have the chance to think about it, I just committed and started the next week. The kids have had their fair share of tantrums and meltdowns, but at the end of the day, they have done really well. They have tried different foods and occasionally found they actually liked it. Their lunchboxes are quite different and they are thinking more about good food choices. It excites me that we have the opportunity to make positive changes in the new generation. To see our CrossFit Kids doing great work in their classes, and thinking about good food makes me proud of what we are doing everyday at CrossFit Townsville and Fit Solutions. It is also so great to hear how friends have been losing weight whilst on the whole 30. One of our clients on day 21 had lost 12 kilos!! Another, also around day 21 has lost 7.5 kilos! Now, the rules say you shouldn't be on the scales until day 30... but (some) rules can be broken. This is such great work, and another way that we (not me, but we, the CrossFit Townsville Community) are inspiring others to make positive changes in their lives. I would like to say that I have noticed a big change in the way I train and recover, but I haven't trained regularly enough to make a comment on that. My goal for the 30 days following the whole 30 is to get to at least 3 classes a week. And now I have put that out there to the whole universe, I can't make excuses (although I do have some good ones, and I'm sure no one has used them before :)) Food today was vegies and avocado for breakfast (Daniel ate all the good stuff before I got up!), baked salmon and salad for lunch and carrot fettucini with bolognase sauce for dinner. Tomorrow is taco Tuesday, everyone's favourite day. Bring on day 30!

Day 27 & 28

Sun, 07 Aug 2011 00:00:00 +1000

This weekend was very hectic... hence the single blog for the 2 days. We are truly on the home straight now. This weekend I found the food thing a big challenge, especially with the kids. Saturday morning we stayed home until the kids were driving us crazy, then we headed in to the strand to collect the running packs for the running festival. Of course, we were there for much longer than we expected. I had some fruit and carrots in my bag, so the kids munched on these to keep them quiet. On the way home we stopped in at officeworks to pick up a few things. The sausage sizzle proved too much, so we got the kids a sausage each, I was impressed when Ella asked for hers without bread. The others followed suit, so we got out of that not so badly. When we got home I made rissoles and salad for lunch. These are one of my favourites, I never used to make rissoles, as I was scared of adding things and making a mess. But since I have been doing the whole 30 and not using packet seasonings and mixes, I have worked out how to mix some herbs and spices quite nicely. In the afternoon we headed in to Queens Park to watch to ladies 1st division touch Grand Final. Gibbsy and Anita played for the Rum Runners and gave a great fight, but unfortunately it wasn't enough and the Frogs (Shanelle's team) took the title. I had a bag of snacks with me for the kids and they ploughed through them. We managed to avoid the snack bar so that was a blessing! I put a slow cooker lemon chicken drumsticks on before we left, so dinner was ready when we got home. Today we were up early to head down to the running festival. I took the kids with me to the market on the way, we got a super car park, so that trip wasn't as stressful as I was imagining. It certainly wasn't my usual relaxing Sunday morning wander through the markets, but everyone behaved quite well. I was amazed at the traffic coming into the strand this morning, it seems to get busier and busier each year. I managed to get the best parking spot... it took some sweet talking to get through some barriers, but the lady blocking the road was very kind and let me sneak through. We made it in time to see most of the Fit Solutions/CrossFit Townsville crew come in. I have to give special mention to a few people... Basil, Kerry B, Jo Mox and Spud, for phenomenal efforts in their first 10k run! To Wadeo, for running a half marathon with very little preparation and doing it in a great time, you are an inspiration Katie. For Jay, who is back with us after a break from training earlier in the year, great effort to throw yourself in the fire so early on in your comeback. To everyone who competed, I am proud that we have such a supportive community, you push each other along and inspire us to be better people, you all did an awesome job. After everyone had come in we went over to the water park. I had told the kids it was broken and wouldn't be coming on today... but they turned the bloody thing on 5 minutes early, so I got busted. So, we dragged out the togs and towels and the kids ran themselves ragged in the water park. It was great to get the opportunity to head into the new city box to see the great work Rob and the team (special thanks to Brett, Kate and Oatsy) have done to set it all up ready for the grand opening next week. Of course, we were there longer than expected also. The kids asked for sausages for lunch, so we stopped in at the store to pick up some lunch supplies on the way home. The kids were pretty filthy when we got home and they saw I had bought sausages... they actually meant they wanted cheerios for lunch. Oops. Cheerios are on our banned list now, really, goodness knows what they put in those things. After the inital meltdowns, they all enjoyed sausages and salad for lunch. Dinner tonight was roast lamb and vegies. Leila tells me "this is the yummier chicken ever". Well, at least she was happy! My lunch supplies for Max are in the fridge and I have baked nutty cookies tonight. So the week should begin smoothly! Bring on day 29!!!!!! p.s the image today is the result of leaving my camera with Kate to get her to take photos of our crew coming in. She thought she was being funny... joke's on you kitty!!

Bootcamp Week 3 locations

Sun, 07 Aug 2011 00:00:00 +1000

Awesome turnout to a great event! Well done to everybody that got through their WOD whether it was a half marathon or 5km. Thanks to everyone for rolling up and showing your support. These days are great for us as trainers because we get to see you guys achieve and it makes us realize how lucky we are to work with such great people.

For anyone keen to keep the ball rolling in particular the FIT Soles, the next event we are going to set for is The Run To The Water Fun Run at Riverway on Sunday August 28. It is a 6km event supporting SANTE (Supporting All Nations Towards Equality) with the distance representing the average distance that women and children from Africa and Asia have to travel for drinking water.

We will get back to our weekly 6 am Saturday morning run this week. I will post details later in the week.

To week 3 of Bootcamp and numbers are great. My theory is if we haven't gottten rid of you after 2 weeks then we are stuck with you : ) Impressive efforts in both groups.

Locations for Week 3 as follows:

MORNING

Monday 8 August: 5.30am at Anderson Park. Cnr of Gulliver St and Fulham Road.

Wednesday 10 August: 5.30am at Kirwan High School. Park at Hudson St car park.

Friday 12 August: 5.30am at Bayswater Rd in front of Calvary Christain College.

AFTERNOON

Tuesday 9 August: 5.30pm at Queens Park. Park on Burke St between Sports Reserve and Queens Park (we will try again)

Thursday 11 August: 5.30pm at Anzac Park. Park on the Strand top end after the Tobruk Pool.

Day 26/30

Fri, 05 Aug 2011 00:00:00 +1000

Today was an awesome day. After some timetable juggling, I ended up coaching the CrossFit Kids and Teens this afternoon with Bryce. What a great bunch of kids. Our Friday Kids class is new to our timetable, and today the kids that came were doing a makeup class from Monday when we had to cancel due to dust in the gym from the renos. So it was 2 kids and me. The WOD was a tough one for the kids... 300 m run, 6 rounds of tabata squats, 300 m run. But those kids ran, and backed up their squats with round after round. We had a fun finish to the session with some skipping and a game of crossfit paper scissors rock. Then the teens class... also a small one today. Their skill was push press. There were 3 kids in the class... and they were pressing around 35kg. Impressive. They also had a hard workout, 15 minute AMRAP of 15 push press, 15 box jumps, 15 air squats. Again, these kids dug in and did an awesome job on a workout that would smoke the best of us. I cannot wait to see what they are doing in 12 months, 2 years, 5 years time. Being a "day off" today, I was home at lunchtime so cooked baked some chicken breast fillets and had these with salad for lunch. Dinner was at hogs breath, steak with avocado and vegies. The kids had nuggets with curly fries and a bowl of vegies. They even ate the vegies! We also allowed them a scoop of ice-cream for dessert. Leila again telling me "you're my best friend mum" - mind you, I got the "you're not my best friend a-ny-more" when it was time to go to bed. This weekend will be a very busy one, we plan to head out to Queens Park to watch the Touch Grand Finals tomorrow. Then Sunday is the running festival. Somewhere in there I am going to find time to finish Uni! I'm keeping it short tonight... I need to get some Uni done tonight or I will never get it finished. Bring on day 27!

Running Fest this Sunday

Fri, 05 Aug 2011 00:00:00 +1000

We are on this Sunday folks!! The lead up runs have been great from the FIT Soles, Bootcampers have been back on deck for the last two weeks and CrossFitters have been smacking it hard as always. We are all ready to give the 10k a big shake.

It's your chance for some benchmarking to see how you have improved from last year or you have gone from battling through a 2.4km to smoking your first ever 10k. Treat it like your own personal Grand Final. Your opportunity to show your family and friends the fruits of your hard work you put in when you come to FIT Solutions/CrossFit Townsville for training.

We have had a few people in the last few days hit us up about nutrition before and after exercise. (I can feel a nutrition seminar coming on Ffordey.) As a lot of you know we are 26 days into the Whole 30 and if you talk to most involved they will tell you it has been a fantastic journey. So when confronted with these questions about what to eat before and after and when etc. I am inevitably led back to the Whole 30 guide so my advice is a little biased at the moment. What I will say though, is that your preparation for an event like the 10k doesn't begin with what you eat the morning of or the night before. You need to be thinking about the fuel you are putting into your body all the time especially since we are seeing a lot of you guys train at high intensities regularly through the week. Hydration is another key and it won't hurt to start being on top of that from now. I think we will definitely look at an info evening on some of these pre-post workout nutrition issues in the near future.

Back to the run and hopefully you have received an email from Aimee that says you need to pick up your show bag from Tobruk pool between 11-4pm on Saturday. You need to make sure you do this as it contains your running chip, rego number and other stuff. If you absolutely can't make it down there let me know and I will be able to organise your bag and give it to you Sunday.

As for Sunday we are going to meet behind Tobruk pool on the grassed area between the Pool and Water Park at 7.15am. Don't forget your shirts!! See you then!

Day 25 of 30

Thu, 04 Aug 2011 00:00:00 +1000

Today was a strange day. I ate well at breakfast... steak, eggs, avo and tomato. I ate a good lunch... home roast chicken with salad, but I felt hungry all day. I even ducked down to woolies for a bbq roast free range chicken on my way to pick Ella up from school. I must have been skimping on the fats today, it was very strange. I am also feeling very flat. I had a coffee this morning to boost me up. It really does baffle me why coffee is allowed during the whole 30... surely they would ban caffeine. But, they didn't, so I enjoyed a lovely brew with coconut cream to mellow it. I really like the coconut cream in my coffee so have no issue with that. My fatigue may have something to do with the fact that Brett rang Dan's phone at 5am thinking he would be at bootcamp - for future reference 4D, there is no bootcamp on Thursday morning... just sleep! Then about 10 minutes after that wake up call, my car alarm started going off, so Dan and I leapt out of bed expecting to find some punk had smashed a window or something. The back door to my car was slightly ajar (probably because Max didn't close it properly), but there were no footprints in the dew and the street was empty. But with all that adrenaline, sleep was impossible. Then my lovely day of doing uni undisturbed was disturbed when Dan went off to some meetings and to finish some paperwork. Uni will have to wait until tomorrow! Dinner tonight was spagetti bolognase. Usually when I cook this the kids will have GF pasta and Dan and I vegie fettucini. Tonight, however, I didn't have any pasta, so I just cooked up a massive bowl of carrot fettucini. Max was horrified when I served his dinner, Leila announced "actually, this dinner is ridiculous" ("actually" is her new word, and ridiculous is the new insult... "boring" is so last week). She then proceeded to tell me I was no longer her best friend... another of her favourite insults. Ella stepped up and ate 2 bowls of dinner... this is quite remarkable. Ella has the appetite of a sparrow. For her to eat 2 bowls of any dinner is incredible, and she isn't a great fan of pasta, so I was super happy with this result. Leila came around and ate hers too (we are best friends again :) ). Max said he was too full to eat another bite (after 3 bites). I am a mean mother, so I then made paleo muffins and told him that he was too full to have any, that he would have to wait for the morning. I am thinking that the carrot pasta will remain on the menu and we will throw in some gf pasta now and again as a treat. Thinking ahead to day 31 and beyond, I don't know that we will change too much. Time will tell. I will certainly be having some of the coconut ice cream from sprout! Bring on day 26!

Day 24/30

Wed, 03 Aug 2011 00:00:00 +1000

This last couple of weeks I have been speaking with people who didn't start the whole 30 with the group from the gym, but are considering it. For me, it is one of those things that doesn't require consideration. Choose to give it a go. Arm yourself with the information you need to be successful over the 30 (short) days and do it. The first days/weeks are hard as your body adjusts and you get into a routine and get to know what you are and are not allowed to eat. After that it is all yeee-haaa, lets enjoy the ride and feel good doing it. What is the worst that could happen?... what do you have to lose?... It's only 30 days! If you are thinking, I can't do it... I need (insert your food of choice here) cheesecake to survive the world, you are kidding yourself. If I can go 24 days (and counting) without cheesecake, sticky date pudding, chocolate brownies, carrot cake, vanilla cake, cupcakes (the list goes on, but you get the picture), then you can do it too!! Today marks the end of my "working" week. I had a super day yesterday, I felt really good. I was shattered by bedtime and slept well - except for a few little interruptions from little people through the night. Still feeling good today, but am feeling the week catch up with me. I am looking forward to my nanna nap tomorrow. Food today was scrambled eggs and vegies for breakfast, salad and a tassie salmon fillet for lunch and red chicken curry on greens for dinner. Snacks were a pear, mac nuts and a banana. I enjoyed a cup of rooibos tea to revive me in the afternoon. I have started doing some more coaching of CrossFit Kids this week and I am really enjoying getting into that side of our business. It is so great to be working with young people, creating a love of fitness that will remain with them a lifetime. We are really on the downward slope now! Bring on day 25!

Day 23/30 Taco Tuesday

Tue, 02 Aug 2011 00:00:00 +1000

Taco Tuesday started badly for us. When I went to the fridge, there were only 6 eggs. So, Ella had smoothie and a paleo muffin. Max settled in for his gf organic cornflakes, except he finished them yesterday. Leila was also looking for cornflakes, she found some sultana bran at the back of the pantry (goodness only knows how long it had been there!). Max ended up having a paleo muffin and some baked beans. Dan and I had the eggs with vegies. Lunches weren't so much of a disaster. Dan had a "lunch meeting" so I didn't need to worry about him. I popped into Woolworths to buy one of their bbq free range chickens, but they didn't have any. I asked one of the deli workers what the go was with them. She said they just randomly make them as not many people purchase them. So it really is luck of the draw if you get one when you pop in. You can order ahead and if they have some in the fridge they will bbq one for you. In the end I had a tin of tuna and some salad. I popped into Bluwater Organics to refresh some supples. They were out of alot of the things I wanted, so I may need to make the effort to get to Sprout tomorrow. I did the WOD with the class at 0930 today. It was heavy tough on the legs. I was seriously wondering how I would get the clutch to the floor to change gears on the way home. I spent some time doing some office work at the box before I drove over to Fit Solutions, and my legs felt pretty good by then. Mind you, that was after Kate had to help me get my shoes on, because the effort was too much (thanks Wadeo). I teach a CrossFit Kids class to Ella's class on a Tuesday afternoon, and I even felt pretty good during this class. Time will tell how I feel in the morning! Dinner was, of course, Tacos. Same as usual and still good... although I will throw some sour cream on in 2 Tuesday's time! When I am trying to get the kids to try something new I often try the old... this is beef, do you know who loves beef? The answer to this question is Commando Steve (or Tomato Steve to Leila). When it comes to avocado, the answer is Jada (Rob's little girl - who eats them with a spoon!). So tonight I was sorting out my taco and Leila says "what's that... that abocado? And I said "yep, Avocado" and Leila says "Jada loves abocado!". At least I know she listens to something I say (she still didn't try the abocado!!). I got another email from my uni stalker. I am seriously going to have to take advantage of Dan being at home and have him entertain the kids so I can enter some of my assessments and get this ridiculous course finished!! I have a fridge full of eggs and vegies, ready for breakfast tomorrow - I even remembered more cornflakes! Hooray! Bring on day 24!

Tri-Bootcamp Update

Mon, 01 Aug 2011 00:00:00 +1000

We have a few numbers already for our first Tri-Bootcamp to begin August 16 and interest in general has been good. I am able to confirm a few more details too now so hopefully we see a few more people jump on board.

The program will begin on Tuesday 16 August at 5.15am at Queens Park. We won't be doing any kind of assessment other than a rego i will email out to you to fill me in on your training history. It will ask for things like whether you have done a triathlon, what event you would like to enter at the festival, best 5km run time (approx) etc. Don't worry if you can't answer all the questions on the rego it is just to give me a an idea of what each person has or hasn't done and what goals they may have.

Training days will be Tuesday, Thursday and Saturday with a 5.30am start for Tuesday and Thursday and 5.15am for Saturdays. The program will run for 5 weeks with the culmination of training being the festival weekend.

Cost is $250 or $200 if you are a FIT Solutions member and it includes registration for the Enticer Tri (400m swim, 12km ride, 4km run) or the Team Tri. Let me know if you are interested or confirm you want in by emailing dstrickland@fitsolutions.net.au.

Day 22/30

Mon, 01 Aug 2011 00:00:00 +1000

Welcome to day 22, the second last Monday of the 30 days. As normal I used my Sunday to ensure I was prepared for the week ahead with lunches etc. Max enjoys the savoury "taco" mince I make, so he is still taking that to kindy. I made a big batch of nutty cookies and some paleo muffins. It seems I need to get better at hiding the baked goods... I'm sure there were more in the container when I left them alone with Daniel today! We had the chicken pizza for dinner again tonight. I think that is one thing we will never change. They are so good. Maybe after day 30 we will add some cheese or salami rather than the vegies and ham, or... maybe not! I am beginning to feel a bit complacent with the strict whole 30 rules. I made the girls smoothie as usual this morning on soy milk with a splash of coconut. Ella usually has 2 glasses, but today only had one. Rather than waste it, I went to drink it. I hesitated, then thought, oh well, it's only a bit of soy milk. But I have come so far, I wasn't going to spoil it for some soy milk smoothie. I think that is going to be my challenge this last week, because it is so close to the end. I need to stay 100% committed or the last 22 days have been for nothing. And I need to get better at taking my lunch to work, because I have really slacked off on that too. I only took a tin of salmon today and it tasted yuk. I didn't get the chance to come home to cook, and because I knew Dan had plenty of food in the fridge at home, I didn't worry about myself. I will do better with that tomorrow. Just a short one today! Bring on day 23 - everyones favourite Taco Tuesday!

Day 20 and 21

Sun, 31 Jul 2011 00:00:00 +1000

So I didn't make it to the computer yesterday. It was pretty crazy around here. Last night was the reunion game for the Cowboys Old Boys. Dan and I went to the footy and were home late, and I forgot all about doing my post. Yesterday we had scrambled eggs and vegies for breakfast. I made Dan a garlic prawn salad for lunch, and I had leftovers (I am allergic to shellfish). It was one of those afternoons where time just ran away from me. Our babysitter arrived and I was still cooking dinner, Daniel was in bed, and no one had had a bath. It was one of those nights where I easily could have called in a pizza or ordered takeaway. Instead, I cooked some savoury chicken mince with lots of vegies. It was quite nice and the kids ate enough to keep them happy. The old boys were in the players lounge enjoying dinner together. Not much whole 30 friendly, but we had eaten at home (and were late anyway!). We enjoyed a great night catching up with old friends and having a laugh about how lives have changed. Dessert was cheese platters, fruit and nuts. I went to get a handful of nuts for Dan and they were mostly peanuts! So i stood there with a spoon and fished out the almonds, brasil and cashew nuts for a snack. I had to laugh when Rachel M came in to say hi. She was the guest in a corporate box and was coming to tell me that she had been eating grapes all night, as that was all that was available to her! These kind of nights can really suck when you are doing whole 30. I was proud of Rachel, she is young and carefree, and still stuck to her whole 30, despite the temptations around her. This morning I spend some time doing some baking so I am prepared for the week. The kids lunches are under control with nutty cookies and paleo muffins ready to go. I need to get moving and make some lunches up for Max to take to kindy. i am feeling quite weary today, but that is due to broken sleeps and too busy for my own good. I think I might drug the boss and sneak a day off work this week! Ella had a birthday party today, her friend's mum picked her up and took her for me. She thoroughly enjoyed the food (at the time), but is feeling very sorry for herself now. Whilst I feel bad for her because I know how yuk she will be feeling, it is important for her to learn these lessons. Eventually, she will come to the point where she makes better food choices at parties and not just eat a plate full of lollies. Already, she is feeling the consequences of bad choices... but, she's a kid, and what kid doesn't overdo it on lollies at a birthday. The kids can be a contentious subject when it comes to their diet. I have found some people to be quite outspoken about the food choices we have made with our kids lately. When it comes to children, people are more than happy to give you their opinion about what you should be doing with yours. It starts with breastfeeding v bottle, then cloth nappies v disposable, working and putting kids in daycare v full time mum (still work) and keeping kids at home. I find it interesting that people are so compelled to tell you what to do with your kids. And what I can't understand is that I feel so good eating this way, and I want my kids to feel the same, and what is wrong with that? How could I choose not to eat grains because I feel sluggish, bloated and unhappy, yet give them to my kids and expect them to feel full of energy, happy and ready to face the world? I totally understand that we need to be flexible in the kids diets and that sometimes, there are going to be days where they eat food that I wouldn't choose for them. I think back to something that Todd Widman (CrossFit Kids trainer from USA) says and it goes something like... we know that cigarettes are bad for our health and cause cancer (among other things) so we don't give them to our kids. We also know that certain foods are bad for our health (and can cause type 2 diabetes, among other things) ... yet we give them to our kids on a daily basis. Food for thought. Any hoo, that is my rant for the day! Dan continues to recover well and may make some cameo appearances around the gym this week. Bring on day 22!

Bootcamp Week 2 Locations

Fri, 29 Jul 2011 00:00:00 +1000

Great start to Bootcamp 5!

I want to make a point though, of making sure that every task you are asked to carry out is performed at your absolute best effort. We have 2 big groups at the moment and while we are the very best at making sure everyone is working it can be easy to take a soft option and hide if that is the way you want to roll.

I would like to think we have bred a culture that sees you push yourself beyond limits you ever thought possible and at the same time ensure we are looking after the new guys and girls who have it all come as a bit of a shock initially. Remember where you came from and how hard you have had to work to get there and don't forget that as you are putting in your best effort to get up the hill and then turn around to help someone else. I was super proud and actually inspired by the afternoon group yesterday who, without the help of me and Bryce showed what FIT Solutions Bootcamp is all about!! It keeps us excited about the service we have and easy to turn up everyday. Cheers.

MORNING

Monday 1 August: 5.30am at Western Lions Park (aka itchy grass park) Park on Fitzroy St off Charles St.

Wednesday 3 August: 5.30am at Strand Park.

Friday 5 August: 5.30am Centrals Junior League ground, Anne St, Aitkenvale

AFTERNOON

Tuesday 2 August: 5.30pm at Queens Park. Park on Bourke St.

Thursday 4 August: 5.30pm at The Rock Pool.

Day 19/30

Fri, 29 Jul 2011 00:00:00 +1000

DISCLAIMER: Today's photo is NOT WHOLE 30 APPROVED! But damn I wish it was. Dinner at Jam corner was great. I ordered the grass fed beef and told the waiter I couldn't eat dairy, gluten, soy, or sugar. Straight away she said, "no problem, we'll take off the canneloni side and creamy mash, and serve it on a bed of greens with olive oil" GREAT. It was delicious and totally whole 30 happy! Then it was time for dessert. The kind waiter bought over the menu and patiently explained the gluten/soy/dairy free options. She must have missed the sugar bit. There were many options that fitted in the gluten/soy/dairy free requirements, but unfortunately none that fitted the sugar free/alcohol free. My lovely friend Cath ordered the pictured dessert... vanilla bean icecream with a shot of espresso and a shot of baileys on the side. Oh, yum. Jam Corner is totally on my day 31 list!! Breakfast this morning was the same as yesterday, and I enjoyed it as much. A friend took Ella to school and the little ones and I set off with Dan for the hospital. He had his lunchbox of apples and chicken pieces in his day bag with a little treat of a date/macadamia nut/cocoa and almond bar. When we got to the hospital, Leila asked if the Dr would be getting his sharp knife ready!? I have truly scarred her with that story. The kids and I left Dan in the waiting area... with 3 elderly ladies waiting for their surgeries also! We came home and got some much needed housework done. We had leftover "pasta" from last night for lunch. Fit Solutions had a staff meeting today, just before I was leaving, I realised I had not given dinner a single thought. Crap. So I looked in the freezer, took out 2 packs of stir fry organic beef, and threw together some vegies in the slow cooker. And off we went to the meeting. We took a lunchbox of fresh pineapple with us and the kids polished it off while we had our staff meeting. I dropped Lei and Max off at a friends house to go and get Ella and then Daniel. They discharged Dan and we were off home. I always get a good laugh when Dan is coming out of an anaesethetic, he was high as a kite, and I was a bit freaked out that they had discharged him. Anyway, he is home, resting up, with some good pain killers to keep him singing the next couple of days. The surgery was successful and the long road to recovery begins. Dinner was quite tasty, and I threw in some sausages for the kids, which they enjoyed. Everyone crashed out early tonight, it has been a long week. We are interested to see how Daniel's rehabilitation goes. He is fitter and stronger than he has ever been. And given that his diet is very clean and he hasn't been eating inflammatory foods, one would imagine that he will recover well and be back at training in no time. He has made up for the day of fasting before surgery this evening. He ate a big bowl of the beef stew dinner, then a big bowl of chicken and avocado. Then I made a treat of dates, macadamia nuts, coconut, dried apricots and cocoa all thrown in the food processor and then squished into a pan and refrigerated. We added some coconut cream and had a tasty sweet treat. Just the thing for sore shoulders! (A magnum would have hit the spot too... maybe next week :) ). Thanks to everyone today for your messages of support and good wishes. And a very big thankyou to Jen and Megan for helping me out with the kids today, and Zac for being our on call surgeon. We are so very lucky to have such a wonderful group of friends that are our fit solutions family, we love you all! Bring on day 20!

Day 18/30

Thu, 28 Jul 2011 00:00:00 +1000

I made a yummy breakfast today. I scrambled 3 eggs and then cooked some mushrooms, bacon and bok choy on the side. It was so good. I love eggs, but prefer when the whites are mixed up with the yolks, otherwise, you run out of yolk and all that's left is boring old white. Being that today was my "day off' I decided to cook something yum for lunch. So I made a batch of rissoles/hamburger patties and made hambugers (see picture attached). I made the "buns" with portobello mushrooms, and added tomato, lettuce and avocado. The kids aren't fond of mushrooms... Leila will eat small ones raw, but I didn't give them the hamburgers. They just had the patties on a plate with salad. Max had walked past while I was making the patties and collapsed on the floor when I told him it was his lunch. "Oh, that is disgusting, they look disgusting, lunch is boring". So I told him he was welcome to have nothing for lunch. Anyway, plates on the table and Max comes running in "those wissoles are delicious, can I please have some more". Hooray! As I was making lunch, I was thinking about tomorrow and everything I will need to do. Then I was thinking that Dan won't be able to have breakfast before his surgery (that will be the worst part of his day!). And then I thought, oh, bother, when he wakes up, they will feed him sandwiches. And I'll be damned if I am going to let that happen and ruin my hard work for the whole 30. So I marinated some chicken fillets in lemon juice, olive oil and garlic. I am going to pack him a lunchbox and inform the nurses he is to eat this food for his recovery meal. A couple of years ago, Max had an endoscopy to determine whether he had coeliac disease (an intolerance to gluten). I was blown away that when he recovered from the anaesthetic and was sitting up, they gave him a plate of sandwiches... full of gluten! Surely they could have found something gluten free!!?? Hopefully I get a lovely florence nightingale on the ward tomorrow, preferably one who crossfits and understands paleo etc (asking too much?). Anyway, dinner tonight was carrot fettucini again with a bolognase sauce. Max ate 3 bowls. I love that. The girls managed a bowl each, so dinner was quite a happy time at Stricko HQ tonight. I (mostly) stuck to my no snacking rule. I did have 3 macadamia nuts with Leila while Max had his swimming lesson. A couple of times, I did go looking, but reminded myself of the rule, and went without. I even found time today to squeeze in the workout. I had to do it at home, but still got it done. I have a pretty handy garage gym here so am able to do majority of the workouts at home if I have the kids and can't make it to the box. I read an athlete profile online, I couldn't tell you who it was or where they train (US somewhere), but this woman had returned to training after having her kids and one of the things she said which stuck with me was that she trains every day without fail (except for scheduled rest days). She went on to say that some days, that means heading to her garage gym at 10pm to do the WOD. I remember thinking... how the hell does she have the energy to do that. I am usually spent by 8.30. But, I really am finding I have more energy and am able to stay up later without any side effects throughout the day. Thursday I usually have a nanna nap while Leila sleeps, but today, I did the WOD - and feel awesome for having done so. No uni done today, but honestly, when am I going to find the time? Hopefully it is a fairly quiet weekend, so I can add to my hours. I did log in this morning, but never got back to the computer. Ah, well, lucky I have an awesome boss who doesn't care if I have teacher registration or not!! Dinner tonight at Jam Corner, Happy Birthday Samantha! xx Bring on Day 19!!

FIT Soles last Saturday before the Running Fest

Wed, 27 Jul 2011 00:00:00 +1000

This weekend will be our last little hit out before the 10k at the Running Festival on August 8. We are going to meet at Sheriff Park and venture on down towards the Nathan St bridge and then back around the other side of the river, over the weir and back to Sheriff Park. Simple, right.. Just in case I will post the details of the run on map my run (it's just like face book only better. so far I have 18 friends and counting lol) Please.... anyway here is the link www.mapmyrun/routes/view/43343050. See you 6 am Saturday.

Day 17/30

Wed, 27 Jul 2011 00:00:00 +1000

The end of another crazy today. Today's adventures included Dan and I having lunch out for the first time since we started the whole 30. I had planned to meet a friend who has been following our experiences and wanted to talk about how it might suit her family at 11.15 at Willows. So we decided we would try and find somewhere there for lunch. We ended up at the cafe next to Coles. Maxi ordered beans on toast :(, unfortunately, there were just no other options he would have been likely to eat. Dan had a steak, salad and frittata. The first hiccup was the frittata had potato in it (well, of course it had potato, it's a frittata - but when I ordered it I was going through ingredients in my head.. eggs, vegies... all good). I ordered the grilled chicken and cashew salad. The second hiccup was that the cashews in my salad were honey coated. And I had to pick them out... one by one... with little tears of sadness for these sweet little cashews that would never be eaten. So, at the end of the day, it was not a successful outing. Unfortunately, a quick lunch isn't always going to work somewhere like a shopping centre. Tomorrow night I am off to Jam Corner for a birthday dinner. The first thing that will happen is all my friends will think I am pregnant when I order perrier and not wine! I have downloaded the menu and they have a grass fed beef and lots of vegie options, so I should be right there. I may have to leave before dessert though. No wine and no dessert is just mean. Dinner tonight was the chicken pizza's. These are so good. Better than regular pizza. The best part is that you have to smash the chicken with a meat mallet, man did I smash that chicken. Best stress release ever! Ella ate heaps of dinner, the little ones initially just ate their toppings, but eventually ate their "base" as well. We have been so proud of how they have handled all the changes we have imposed on them. Tonight they each had a scoop of ice-cream after dinner. This was a point of great excitement! I popped down to the box tonight after dinner to take some photographs of the classes in action. Then I stayed on to help in the Fundamentals Class. It is a nice change to get out of the office and into some training groups. And I was again surprised that my energy levels were so good. Tomorrow is the beginning of my "days off", already I am dreading the list of things I have to do. Uni is still at the top of that list. I have made a decision that I am not going to snack tomorrow. I am going to eat a good breakfast, then if I feel hungry again, I will eat lunch, and not again until dinner. Hopefully this will help when I feel like eating rubbish whilst looking for excuses not to do my work. Wish me luck. Bring on day 18!

Bootcamp 5 underway

Tue, 26 Jul 2011 00:00:00 +1000

Assessment for the morning group is done and we have the Cobras coming in this afternoon. Lots of new faces were there for their first taste of action yesterday and tonight we are expecting a big crew.

Locations for week 1 as follows:

MORNING

Wednesday 27/7/11 - 5.30am @ Queens Park. Park on Bourke Street

Friday 29/7/11 - 5.30am @ The corner of Wills and Stanley St

AFTERNOON

Thursday 28/7/11 - 5.30pm @ The corner of Wills and Stanley St

Running Festival Regos

Tue, 26 Jul 2011 00:00:00 +1000

We are fast approaching the Running Festival and I need to get everyone registered by Monday at the latest. If you have indicated to me that you are going to run the 10k then we have the regos at FIT Solutions so drop in and fill it out. We have to have them lodged no later than next Monday so the sooner the better.

Homework this week, try and hit two lots of around 20 mins continuous running. I.e. go out solid for 20 mins then pull up and walk on another 5 mins then turn around and try and get back to where you started from.

I will have the run for this weekend up tomorrow. Meeting place will be Sherrif Park.

Day 16/30 Another Taco Tuesday

Tue, 26 Jul 2011 00:00:00 +1000

Daniel had a later than usual start today so was home to cook breakfast. We had steak, eggs and avocado. The girls always have a breakfast smoothie made on soy milk I am sneaking more and more coconut milk into it, but neither of them are particularly keen on it, so don't know whether I will win them over completely. I cooked up a batch of savoury mince for Max's lunches for a few days, so he was super happy with that. Dan and I had leftover soup. Leila gets meals provided at daycare. Today was chicken macaroni. It is for this reason that I am fairly strict with what they have at home, because I can't control what they eat while they are not here (and I am not going to impose the whole 30 on our fantastic day care cook). Dinner was, of course, Taco Tuesday. Leila has been singing the Taco Tuesday song ("taco, taco Tues-day, taco, taco Tues-day etc") all day, so there was great jubilation when dinner was served. The kids still had their crunchy shells and Dan and I had crunchy lettuce shells, yum. Everyone ate heaps and went to bed with big fat bellies! Bootcamp is back on this week which means longer hours for everyone. This is life, I just need to make sure I am well prepared for the week, so I am not caught out with nothing for dinner/lunch/breakfast! There were no major nightmares from the kids after last nights dinner table conversation about horror surgeons. Max was a little traumatised, and did sleep in our bed from around 10pm, hopefully he is so full he sleeps through tonight! Dinner tomorrow is going to be chicken pizza's, recipe courtesy of Sue McLeod. I can't wait, we used to have pizza once a week. It is such a fun meal to make together with the kids. And this time, I won't have to worry about them eating too much base! Bring on day 17!!

Day 15/30

Mon, 25 Jul 2011 00:00:00 +1000

Here we are at halfway. Breakfast was groundhog day... eggs and vegies. I managed to sneak some probiotics into Max's cereal without him knowing, this is awesome... I just need to work out how to get the prebiotics into him now. Lunch boxes came home empty today, always brings a smile to my face. Dinner was interesting tonight. Some of you will know that Daniel has this year been re-living his footy glory days. In the second game he played earlier this year, he broke his thumb, right at the very tip, a most unusual break and it would appear rather unlucky. He took a big break, to make sure it was really right, and also because things got super busy for us and I got cranky with him playing footy and he just never went back. Until... the coach (who is a good friend) rang during the week begging Dan to play. He had six players out with injury and was having younger players back up from their games to play first grade. So being the good bloke he is Dan said he would play. We didn't go because it was too close to pot luck and I had to cook dinner. Anyway, to cut the story short, 3 minutes into the game Daniel was trying to push a player off him during a tackle and in doing so tore his pectoral muscle from the bone. Nice. After a visit to the surgeon today, he is booked in for surgery to repair it this Friday. And then he is in a sling with the shoulder immobile for SIX WEEKS. Awesome! So last night, Dan had a fairly restless sleep, trying to get into a comfortable position. He was really surprised to find this afternoon, despite the crap sleep, he was feeling good with fairly high energy levels. I have been surprised too that my energy seems to be constant throughout the day, I don't have as many highs and lows. Dinner tonight was steak with avocado and salad. The kids had sausages with salad. It was really good. Sometimes the most basic meal can be the tastiest. After dinner I thought we should explain to the kids that Daddy has a sore shoulder so they are aware they can't jump all over him. So I was telling them him did something (colossally) stupid and hurt his shoulder, but he is visiting the hospital on Friday and the Dr is fixing him. They were quite interested in this so I went on.. "The Dr will get a very sharp knife and cut Daddy's arm from here to here (honestly wtf was I thinking!!) and then he will sew his sore shoulder back together". The kids were dead silent. Then Max just started pissing himself laughing, almost hysterically. Then he said "oh Mummy, you're a tricker, that's not what happens". Realising I had probably just given them faaarrr too much information, I laughed too "gotcha!!". Then Leila who was laughing also said "you were tricking Mum, the Dr will cut Daddy's arm off!". Oh my goodness. It will be interesting to see who ends up in my bed after having a nightmare about what the Dr is going to do to Daddy's shoulder. Anyway, back to the food. Tomorrow is Taco Tuesday, so I don't anticipate any tantrums at dinner time. Halfway feels good! Bring on day 16.

Day 14/30 Potluck

Sun, 24 Jul 2011 00:00:00 +1000

Today we celebrated the (almost) halfway mark with a potluck dinner at the box. This is a great way to have dinner. Everyone bought something to share... we had pizza (with chicken as the base... yum), thai fish cakes with a dipping sauce (yum), coconut crusted fish (yum), warm chicken salad (yummo), beetroot chicken rissole things (oops, can't remember exactly what these were called, but they were super yum!) curry chicken soup (yum) and the list goes on!! It was nice to sit around and have a casual dinner knowing that everything was gluten free and good for you. We all left with a lovely collection of recipes too! So now, I will recap our day. Sunday is my market day, I got up extra early today to get to the markets before the good banana lady sold out. I made it in time, so got my bananas for the week. I visited the lovely organic butchers and got a few things from there also. I will need to remember next week to order exactly what I want from them as they didn't have a couple of things I needed today. Then I zoomed home and Dan had cooked a delicious scrambled eggs with chicken and vegies. Then it was off to a friends to do some uni work. When I arrived, one of the girls pulled out her bag of snakes (mmmmm snakes). So I pulled out my bag of coconut flavoured wood shavings... mmmm wood shavings. I had a laugh when she said "why are you eating those, they are full of fat?" As opposed to the full of sugar (but 99% fat free) snakes!! Anyway, with a couple of cups of rooibos tea, I survived the study... with not a single snake! And this is saying ALOT for me. When I was in the Police Academy we would have study days leading up to big exams. I would stock up and make little "study packs" for each group... take away containers full of lollies, an essential item for study. So for me to have no sugar while I suffer through study is a massive achievement! I arrived home after lunch time, Dan had eaten the leftover dinner and the kids had a snack plate of meat and salads. I had a couple of fried eggs with a cooked giant mushroom with tomato, avo and onion. I cooked another batch of curry chicken soup to stock the fridge with "emergency" lunches and also made meatloaf for out potluck dinner. The meatloaf was a bit dry, so I might add some coconut oil or something next time - a bit of tomato sauce would have been quite nice also. With the craziness of today I forgot to cook up a batch of mince for Max's lunches. I have some gf organic sausages in the fridge, so will fry them up in the morning and send them with some vegies tomorrow. I will try to get the mince made tomorrow! Halfway is a good feeling. On day 3 I was really struggling, wondering how on earth anyone could do 30 days of this. Now, I am beginning to wonder how on earth people don't do more of this! Bring on day 15!

Coming Soon Tri-Bootcamp

Mon, 25 Jul 2011 00:00:00 +1000

This year we are again Gold sponsors of the Townsville Triathlon Festival (September 17-18) and while we were happy with what we got out of last year we want to ramp things up a few notches this year.

The last few years the Festival has been a two day event with the Sportsmed Tri and Top Brand Cycling Criterium being held on the Saturday and the hugely popular TP Human Capital Team Tri on the Sunday. This year they are also adding a Junior Triathlon to the mix on the Friday afternoon as well so the event as a whole is massive.

We are again looking for people to line up in the Team Tri but this year we are also looking for you guys to step up and take on the Sports Med sprint or the Cycling Criterium and as part of this drive to the event we are going to run our first ever Tri-Bootcamp.

So you might be thinking what the hell is a Tri-Bootcamp.. Well, we are going to put together components of our very successful and well renowned FIT Solutions Bootcamp and add to it the three disciplines of Triathlon - running, swimming and cycling. I guess you could call it Triathlon training with a twist.

The program will run for the 5 weeks leading up to the Festival and will consist of three sessions per week. Each session will focus on a specific discipline and each week we will build on what we did in the week prior. A week will look like this - Tuesday run focus, Thursday swim focus and Saturday cycle focus.

Make no mistake this is not an all out Triathlon program. If you want that go and see the awesome crew at the Townsville Tri Club and they will help you with that. It is more a GPP (general physical preparedness) program with enough guts to it to get you to cover the specified distances of the sprint tri or the team tri. What it will develop though is plenty of the other general physical skills like strength, power, agility, speed and balance that help make you a more efficient machine in carrying out your everyday life tasks.

Cost for the FIT Solutions Tri-Bootcamp will be $250 or $200 for our members and will include 14 sessions of training, a singlet and your registration to the TP Human Capital Tri or the Sports Med enticer Tri.

We are going to keep numbers to a maximum of 25 on this one so if you are interested in more details or you are keen to sign up call FIT Solutions on 4723 1566, send an email to dstrickland@fitsolutions.net.au or add to comments.

Day 13/30

Sat, 23 Jul 2011 00:00:00 +1000

Lucky Day 13! This morning started with a sleep-in (of sorts, 7am is a sleep in for me). Then it was a bed full of hungry kids that got me moving. I had promised Ella to make some paleo pancakes for breakfast. I went looking for my ipad for to have a look at my everyday paleo cookbook. Alas, it was nowhere to be found. I was sure I had left it on the kitchen table last night, but Daniel's was there and mine was not, so I thought he had accidentally taken mine to work. So I went online to see what I could find. I came up with one recipe using almond meal, eggs, apples and coconut milk. I thought it looked okay so gave it a go. Ella was not impressed. Even with jam on top she said they were disgusting! On a side note, my ipad was in the cave cubby I built with the kids last night in the lounge room. Max, whom I didn't even realise was out of bed, was tucked up in the cave playing games on it!! Goodness knows how long he had been there! So, I will try the recipe in the everyday paleo book next weekend. I cooked up the pork I had to buy from sprout to get my bacon last week and had pork, eggs and avocado for breakfast. It was yum. Max has finally caved to the gf cornflakes and had a big bowl of these without any complaints. It is so interesting how he will come around to eating "good" foods when there is no other option. Daniel took the kids to lollipops for a play while I did some uni work. He went armed with a lunchbox of cut fruit. I'm sure they would have asked for cheerios while they were there, that is even after the Condon girls told them cheerios were made from pigs bums! Apparently they don't think pigs bums are that bad! The kids were not happy at missing out on a lollipop as they left, but were recovered by the time they got home. For lunch I got a free-range BBQ chicken from woolworths. These are gluten free, have no stuffing or seasoning sprinkled on them and are cooked on the top shelf of the oven so they do not get contaminated by the other chooks. They are quite small for the $11, but quite good value in comparison to say the $40kg bacon!! So Dan and I had chicken and salad with avocado and the kids had gf tortillas with leftover mince inside. I was organised today, so put on a slow cooked beef stew for dinner with cauliflower rice again. In hindsight, I probably should have left it a couple of nights before I tried the cauliflower rice again as there were quite a few objections when the dinner plates were handed out! Max's ultimate insult is that something is "boring". And he certainly thought tonights offering was the "most boring dinner ever, why do we have to have this boring dinner again, we had this boring dinner the other tomorrow night (translate, last night)". Note to self... cauliflower rice is boring and should not be served two nights running unless one is ready for all out revolt at the dinner table. I still haven't decided what on earth to cook for the halfway pot luck tomorrow. I was thinking a chicken curry soup, but the kids would think that was super boring, so it might be meatloaf!! Thanks to everyone for your comments, online and in person, I am pleased people are getting a laugh out of a day in life of us! Bring on day 14!

FIT Soles

Fri, 22 Jul 2011 00:00:00 +1000

The registrations are in so drop into FIT Solutions and fill it out and fix payment up there as well. We have plenty of spaces still so come out of the woodwork and let me know you are keen to tackle the 10k. Remember cost is $15 for FS members and $20 if you are not yet a member.

Hopefully a few people have had a sneak peek at tomorrow mornings run. Nugget and Cam had a go Wednesday morning and loved the little hills. Should be a great challenge and doing the Festival 10k will be a piece of piss after this. Meet at the Rock Pool at 6 am. Looking for another strong turnout. See you all then.

Day 12/30

Fri, 22 Jul 2011 00:00:00 +1000

So here we are at day 12. Things are going pretty well for us. The kids have stopped asking for bread (although I still get the "can we get a brumby's" when we are at the shops). Max is starting to ask what food is healthy. I am treading carefully with these questions. The last thing I want is my kids telling some other kid at school their lunch isn't healthy! Ella must be discussing our new lifestyle with her friends. When I was with her class on Tuesday one of the girls came over and said "Ella ate a chocolate today!", Ella smiled a guilty smile waiting for my reaction. I just said "wow, aren't you lucky Ella", and left it at that. But this illustrates the effect what we do and say has on the kids, and I am conscious that they will repeat what we tell them. So telling them a ham and salad sandwich isn't healthy could be problematic. We are tiptoeing around labelling food unhealthy, rather talking about making good food choices and what foods we think are bad for our bellies! I was chatting with Dr Ray Mullen from Nautilus Health in North Ward this week. I was telling him about the whole 30 and the reasoning behind it. He specialises in holistic health and is very knowledgable about digestive issues, coeliac disease and intolerances. He suggests that when you have a food intolerance, your body is able to tolerate small amounts of this food once or twice a week. This was comforting to know, for those times when they are out and about and someone else buys them a cheddarmite scroll!! So food for us today... I had scrambled eggs with nitrate free bacon and vegies, snacks were macadamia nuts (tonnes of.. read on) and carrot sticks. I have been very stressed this week. I have this ridiculous uni subject I need to complete to retain my teacher registration. It is online and I am really struggling to sit down and get it done. It doesn't help that the lecturer keeps emailing me telling me how irregularly I have been logging in (stalker). Because I don't want to do it, I look for reasons not to, and today I noticed every time I sat at the computer I thought, I'll just get a quick snack. So I snacked faaarr too much today. I also drank quite a few cups of tea, I have discovered I quite like rooibus tea. Very similar to regular black tea without the bitterness and caffeine. And... I didn't really get any uni done :( (but was logged in for hours, so that should keep the stalker happy). For lunch I cooked a salmon "sandwich". I took 2 large portabello mushrooms, took out the stem and gills then cooked them in some coconut oil. Then I added some lettuce, tomato, onion, avo and tinned salmon slices and used the mushrooms as the "bread". It was pretty nice. The mushrooms added a lovely flavour. Dinner was a chicken curry on cauliflower rice. I had noticed a few others on the CFTSV page blogging they ate cauliflower rice, so I googled it and found a lovely recipe. The kids weren't really impressed, but I didn't have the dining room light on and they thought they were digging into real rice! The look on Leila's face was priceless when she discovered it wasn't rice! Unfortunately she didn't eat any more :( (serves me right for laughing). I really felt like a "treat" after dinner so baked some apples with blueberries and almond meal on top for some crunch. It was lovely, and as I haven't been eating any sugar and very little fruit, a well deserved treat. I have some pork steaks that I will probably cook up for breakfast, and am planning on some paleo pancakes for the kids. Bring on day 13!

Day 11/30

Thu, 21 Jul 2011 00:00:00 +1000

Today was a down day. Probably because I was at home all day, and numerous times went looking for ANYTHING that tasted like chocolate but was allowed in my 30 day plan (FYI, there is no such thing!). I had my eggs and vegies for breakfast. Tomorrow I think I will scramble my eggs for something different. For lunch Max and Leila had leftover taco fillings in a gluten free wrap which I folded up like a parcel and toasted in the sandwich press. They really enjoyed these, and I think Max would eat them cold, so maybe something else to add to the school lunches list. I had leftover shepherds pie for lunch. We stopped in at Bluewater Organics this morning for some tomato paste and pasta sauce. I bought some organic dried fruit as well. The kids love apricots, but I don't like the sulfur they use to preserve the colour. The organic ones are very dark... almost black, but taste good. Leila happily ate one and exclaimed "these are very tasty". I used my new spiral grater to spiralise some carrot and zucchini fettucini tonight (see picture). We had a delicious dinner of vegie fettucini with organic bolognase sauce. The kids had some gf pasta with theirs as well. I don't imagine this way of eating would be sustainable past 30 days. It isn't really fun. And it isn't the point of the whole 30 to make it the whole 365. I just need to keep reminding myself of this fact. This excercise is to change the relationships we have with food and learn how "bad" foods affect our bodies. I find it interesting when I talk to people about what we are doing, there is either one of three reactions. Some people say... I don't need to do something like that, I eat pretty well already (sure you do!), I could never do something like that, it's too hard (no it's not, fighting cancer is hard), or why are you doing that, you don't need to lose weight (that isn't the point of the exercise, and the way I'm going, won't even be a side effect for me!) . After a couple of very late nights while Dan was away, I am looking forward to an early night tonight. I bought some more bacon today and will enjoy that special treat tomorrow. I also need to start thinking about what I am going to cook for the whole 30 halfway pot luck this Sunday. Bring on day 12!

Day 10/30

Wed, 20 Jul 2011 00:00:00 +1000

Breakfast this morning was leftover taco mince with eggs, cooked in my lovely new pan. The best bit about the meal was that my eggs weren't stuck to the bottom of the pan when I went to scoop them out. The kids had their groundhog day breakfast (Max still won't eat the cereal because it is gluten free). Things have been more hectic than usual with Daniel away. So I was ultra prepared for the morning, this made for a good start to the day. I had the leftover taco mince for lunch (seriously over it by lunchtime, but it was easy). Ella has been asking for cold cups at school when I pick her up, so today I took a cup of frozen blue berries when I went to pick her up. She was super excited and never mentioned the cold cups! I made a shepherds pie with chicken mince and sweet potato mash for dinner. The kids ate the mince, and Max and Ella tried the sweet potato. Leila ate very little, but she ate a fair bit of afternoon tea, so was probably happy enough not to eat her dinner. I need to be more aware of that with Leila particularly. She is the hardest to please at the moment, so I need to make sure her dinner is ready early enough so that when she gets really hungry I can put that in front of her and that will (surely) increase the odds of her eating it! I made another batch of paleo muffins this afternoon, Ella and Max both really liked this batch, so that's their snacks for a couple of days. My "working" week is finished today, and I am looking forward to hanging out with Max and Leila tomorrow and Friday. We can plan some yummy meals together. Bring on day 11!!

FIT Soles

Tue, 19 Jul 2011 00:00:00 +1000

This Saturday we are going to give 10k (or just short - 9.49km) a hit. Meet at the Rockpool at 6am and we will leave from there. In an attempt to avoid last weekend's shambles I have added a link so everyone can view the run first if they feel they need to - Wendy.. The link is www.mapmyrun.com/routes/view/42042180. You will have to register with map my run and then add me to view the run otherwise just turn up Saturday and be surprised. After the run we will do breakie somewhere if people are keen. Suggestions to comments.

Homework - 3 x 800m on 5 mins aiming for around 5-10 sec quicker than race pace.

Dont forget we are taking names for regos. Let me know if we havent already added you. Cost is $15 for members and $20 if you are not a member. Normal rego is $35.

Day 9/30

Tue, 19 Jul 2011 00:00:00 +1000

Another crazy day in the life! This morning I was up early. I always find if I am organised in the early morning then I eat far better during the day. I cooked a minced chicken and vegie dish to have with my eggs for breakfast. Very tasty. Max woke up to discover I had replaced the empty cornflakes box with gluten free cornflakes... and he could tell by looking at them. Thinking he had it over me he went for the rice bubbles... oops, gluten free as well! He then had a minor tantrum on the floor before having baked beans and fruit for breakfast. He has prescribed a prebiotic and probiotic to have twice a day to deal with a digestive condition he has. I am struggling to get those down (read we are on day 2 and he has swallowed half a teaspoon of one of them and had refused any more since!) AAAHHH. Anyway, I will keep fighting and try to find ways to sneak them into him. After a couple of hours work, I was home again to have lunch and take Dan to the airport. Dan ate the leftovers of the chicken mince. He got quite upset when I went to share. So I had a minor tantrum on the floor before I cooked some BLAT for myself. Yummo. I took a lettuce leaf, sliced some avo, added tomato and bacon and wrapped it all up. It was delicious. Being so kind as I am, I made one for Daniel as well. Dan was concerned how he would go on the plane and while he was away in general. His mum is Italian and makes delicious pastas and such, and it is hard to stay strong when your cranky wife isn't there to threaten you with bodily harm if you cheat (I am working bloody hard to keep us on track, so expect no cheating in return). So, I packed some "no-excuses" snacks into his backpack to make sure he would at least be ok until he got to Sydney. Of course his plane was delayed for 3 hours in Brisbane. Goodness knows that would have been hard, but I am sure he would have enjoyed the lovely tinned salmon I sent rather than go for a wrap or something!! I also spent quite some time on the phone to my mother in law trying to explain the whole thing to her... hopefully she got it and things go smoothly. Dinner for us tonight was Taco Tuesday. This week, I wrapped my mince in a lettuce leaf. It was quite a nice alternative to the taco shells. Still crunchy, kind of like having san choy bow (I more than likely have spelt that incorrectly but you get the idea). The kids ate stacks and everyone was happy. In the middle of dinner Leila (2) even announced "I'm so happy and I love my daddy"! I have no idea what we are going to eat tomorrow, I am going to have a long think about it now... you'll have to wait and see. I had another dream about bacon last night... random! Bring on double figures... Day 10!!

Day 8/30

Mon, 18 Jul 2011 00:00:00 +1000

I had a crap night sleep last night. I stayed up to watch Downton Abbey and when I went to bed could hear Leila was having a restless sleep. Sure enough, at 11pm she wandered in after having a bad dream. She then proceeded to wriggle and kick all night long. So when my alarm went off at 6am I felt like I had only just gone to sleep. After snoozing for too long I was then on the back foot getting ready for school. As a result I was looking for a simple breakfast. In the end I was going to go without, but then Daniel came home looking for food! It worked out well, he took the little ones so that gave me more time to get Ella to school. So we enjoyed eggs, avo, tomato and spinach for breakfast, and everyone went off happily (Leila loves it when Daddy drops her off in the morning). I took a big bag of snack type supplies to work with me and had planned to come home for lunch. That didn't end up happening, so I had a tin of salmon in olive oil, and a tub of coconut cream with berries and banana for lunch. I also pinched some of Dan's left over lemon chicken that he had for lunch. Dinner was sausages (gf organic) and vegies for the kids, and steak and salad for us. I had to pop into the grocery store tonight to get a couple of fresh supplies for tomorrow. I often do this after the kids are in bed and usually come home with magnums or something equally ice-creamy and delicious. Tonight, I didn't even feel like it. I am feeling so good. I have always said that food and I just don't agree. I rarely feel good after a meal (gluten-free or otherwise). It occurred to me today that I actually feel nothing after a meal. And I suppose that is what it is like not to feel bad. A happy day for me. Even though I had a crap sleep and a big day, I still have energy and feel remarkably spritely. Daniel is in Sydney from tomorrow until Thursday. Usually when Dan goes away, I cook the kids something they love (but we don't) and have a sandwich or tin of soup or something myself. I will need to work hard to make the effort to cook good food while he is away. Thankfully we have a friend staying with us until Friday, so he will enjoy Taco Tuesday with the kids tomorrow, and give me the motivation to cook decent food. Bring on day 9!

Day 7/30

Sun, 17 Jul 2011 00:00:00 +1000

Ahhh, Sunday. I love Sundays. After a late night at the footy, everyone had a sleep in. The first little feet pattered in at 7.50am. This is a record, and I was thrilled to have had such a treat. The footy wasn't as hard as I had expected. The catering in the corporate box was chicken wings, sausage rolls and pies. I had taken some home made popcorn for the kids, which they had finished by 5.45pm. They then ate the fruit and I bought and were asking for more (this is after they had all had a big dinner of Bolognase before we left home!!). We let the kids have the box food and Max and Leila also had some hot chips - we don't take them to the footy that often, so a treat we were happy to let them have. Dan struggled a bit with the food. He also had eaten a good dinner of vegetable spaghetti. Still, there were pies and chicken wings, right next to him. He ended up going to the red rooster outlet and getting a quarter chicken. He peeled the skin off and threw out the stuffing and just ate the meat. There was only one guest in the box drinking, and he was happy to have all the beer to himself (hope you had a great night red bear)! Today I woke up dreaming of bacon. Damn it, why didn't I buy 2 packets!!?? Sigh. Luckily we had some left over mince from dinner so we had that with eggs, tomato and avocado. Lunch was also leftovers from during the week. Sunday is traditionally my preparing for the week day. Leila and I head down to the markets to get our cheap bananas, pineapple and melon. We also visit the lovely Jervoise Organic Butcher and pick up our beef for the week. After the markets we came home and I did some baking. I made another batch of nutty cookies ready for school this week. I also cooked up a batch of savoury mince for Max's lunch. Another experiment, so we will wait and see how that goes. I made a lovely snack from coconut cream, frozen berries and banana. I put little tubs in the freezer and we ate it as "ice-cream". Yummo. Dan and I were like vultures waiting to see if the kids didn't want theirs. I am happy to say Max didn't like it, so we shared his! Dinner was an old favourite, Lemon Chicken. But this time, I had to make it without stock, soy sauce, sugar or sherry (all those bad ssss). I added some parsley and extra garlic, ginger, salt and spices and prayed the kids would eat it. They were a bit suspicious as the chicken is usually quite dark from the soy sauce, but tonight it was very pale. After we coaxed them to try some, they all gobbled it down! Hooray!! I am starting to hit a rhythm with this whole 30 thing, my body feels good, no belly problems and no headaches. Bring on day 8! p.s I found this egg photo while looking for something else online... I liked it so thought I would share!

Halfway Whole 30

Sun, 17 Jul 2011 00:00:00 +1000

We are halfway to halfway! Hooray!! Next Sunday July 24, at the box, at 5pm, we are having a Whole 30 halfway Pot Luck celebration. We encourage you to come along and to bring your family (even if they are not participating in the whole 30). The rules are simple... you need to bring a pot, bowl or dish of food to share. Your dish must feed at least the number of people you brought. So, Brett and Reek will need to bring a dish that would feed at least 2. Dan and Aimee and the kids will need to bring a dish that would feed at least 5 (maybe even 6 or 7, Dan counts for at least 2, maybe 3!). You need to write the name of your dish and the ingredients/recipe on some paper to put with the dish. your dish must be able to be eaten from a bowl with a spoon, fork or fingers (no cutting required please). And, it goes without saying, that it must be Whole 30 approved. The idea is that we share a meal together, exchange ideas about how to keep things interesting during the last 15 days, and encourage each other along this journey. The pressure is on, Rob has been putting it out there that he is the Masterchef... Do we have a challenger?! Please post to comments if you are coming.

Day 6/30

Sat, 16 Jul 2011 00:00:00 +1000

Looking back, yesterday was probably my hardest day so far. I was stressed during the day (think piles of washing so high I lost Leila in one, CrossFit Kids starting back next week, a ridiculous uni subject the college of teachers has forced me to do, first week back at school, cooking good food for everyone, all while entertaining a 2 and 4 year old), and found myself looking for food. I didn't even realise I was doing it, but hunting for anything that remotely resembled chocolate. I gave consideration to a teaspoon of cocoa, but luckily something rational left in my brain talked me out of that!! Today I started the day with some delicious bacon and eggs, tomato and avocado. It was the first time I have had to "save up" to buy bacon, but it was worth it. The rashers were cut quite thickly, so one was plenty. I ate my breakfast whilst the delicious smell of paleo muffins baking in the oven wafted around me. Again, by ingredient these are whole 9 safe, but not in the spirit of the whole 30. None the less, I ate one and it was bloody tasty. The kids ate one, but were not as impressed as they were with the nutty cookies. I will freeze some and keep them as lunchbox supplies for the kids. Lunch today will be a tuna salad with olive oil and avocado. Tonight the family is off to the footy in a corporate box. So I plan to make a variation of porcupine meatballs for the kids to munch on. I will need to make sure Dan is well fed too, or he is likely to fall off the wagon. The key to success in this next 24 days has got to be preparedness. I am lucky in that I have a super great boss who lets me show up when I am ready and then sends me home to cook lunch. This means every day I can come home and prepare a good meal for us. But I still need to be prepared. I plan ahead (at least one day) what everyone will eat for every meal, so that I know the ingredients are there and the meat is defrosted. Talking to Kate the other day, she said she had made a smoothie type thing with coconut milk, berries and bananas. Then put it into tubs in the fridge to use for snacks. You could even freeze a batch of this, then have it on hand at work for a quick hit of satiating fat when you feel hungry and need something quickly. For Daniel, it is hard, because he is getting up at 4am, and the last thing he feels like doing is preparing food for the day, and like Rob said, you can't just duck out and get something quickly when you have 30minutes spare. The only solution to this is to think ahead - or ring your lovely wife and ask her to whip up something delicious and drop it off. Hang in there everyone! Bring on day 7!

The FIT Soles Saturday run

Fri, 15 Jul 2011 00:00:00 +1000

We will meet tomorrow morning at the bottom of Palleranda. 6 am start time and I am anticipating around 40-45 mins worth of running so lets be on time.

Also, I am purchasing a heap of registrations and I will be offering them to all our members at $15 and to anyone else that trains with us but is not a member for $20. This is a pretty good deal considering Early bird price is $25 and after this weekend that will go to $35. If you want in on this post to comments.

See you in the morning.

Day 5/30

Fri, 15 Jul 2011 00:00:00 +1000

It is beginning to feel a bit like groundhog day, so I have made a commitment today to seriously get some new ideas, or we aren't going to see thing thing through. I want bacon! I love bacon, and have been missing it in my eggs. Vegies and eggs are yum, but not every day. I need some meat with my breakfast. So off to Sprout I go and bought my bacon (with a pack of pork steaks, because you cannot buy the bacon unless you buy some pork as well!) It is happily defrosting ready for a Saturday feast tomorrow. Lunchboxes were more of the same today. The kids are happy with groundhog day, so this is good. I told Max and Leila they could choose their morning tea from Sprout (thinking, surely they can't go too far wrong... big mistake, they found gourmet ice-cream, dairy, sugar full ice-cream), it is unlikely I will be silly enough to offer this inducement to behave again! I had some of my leftover chicken soup for lunch, still very nice, but a bit over eating it. I was "delighted" to hear from Ella that because she was so good today she got 2 sherbert bombs, 3 chocolate Easter eggs but declined the McDonalds Cookies because she knows they aren't good food!!! Never mind the fact, she actually doesn't like the cookies anyway!!! Oh my, what can you do with that? I don't want to be the crazy mother up at the school complaining that my kids are being given lollies. So Ella and I have come up with a compromise. She often gets lollies from school, so I am going to buy a "swap box" and fill it with little toys and trinkets and everytime she gets a lolly she is going to bring it home and we will talk about it, then she can choose to swap it for something from the "swap box" or occasionally enjoy the sweet. The problem with Ella is that she is really good, and this equals tonnes of sugar! Kelly Condon and her girls very kindly made some rice paper rolls for the kids to try. Full of organic chicken and vegies, they looked yum. The kids weren't super excited about them, but I think if we try again and let them make their own it might be more successful. Thanks so much for that Kelly and Trinity! Dinner tonight was the slow cooked beef and sweet potato stew from the recipes in the back of the success guide. It was very tasty, but I forgot to put it on, so had to cook it on high, as a result I don't think the meat was a tender as it should have been. The kids weren't that thrilled, but ate some! Tomorrow I am going to bake the paleo apple muffins from Everyday Paleo for the kids and I am having bacon! If you have any ideas that have been successful with your kids, please share, I need all the help I can get! Bring on day 6.

Day 4/30

Thu, 14 Jul 2011 00:00:00 +1000

Today is just plain old day 4. No catchy names based around the food we eat on a Thursday. The morning went well. The kids had their usual breakfast. Dan and I had eggs and vegies with some grilled chicken chopped through it (see photo). I put a nutty cookie into Ella's lunchbox with her olives and boiled eggs and hoped the box would come home empty! I had a lovely black coffee with the delightful Kate this morning, and was quite impressed when she declined a nutty cookie! I have never had a black coffee, mine is usually a vanilla latte, so loaded up with sugar it is impossible to taste the actual coffee. I was getting some tea bags when Kate spotted some coffee bags I had left over from trivia night. She wanted one of these, so I joined her and I was quite surprised at how much I enjoyed it. Caffeine, however isn't always my friend, so I won't be having this regularly. Lunch was chicken soup... just as good as it was yesterday. I shared this with another good friend Jenny. She isn't part of the Whole 30, but seemed to enjoy the soup and was interested in what we were doing. I had swimming with the kids in the morning. Our post swimming snack is usually biscuits, Max was happy with his nutty cookie, but Leila felt very ripped off without her "little teddy bears". She did eventually eat some macadamia nuts, but not happily. This afternoon Leila and Max and I were in the waiting room while Ella had her dance class. There was another little girl about Leila's age enjoying her afternoon snack of le-snack, chips and fanta. Leila hovered around this poor child while she ate and got quite cross at me when I called her away. I was a bit embarrassed at her fixation on this food. Luckily I had a mandarin, so this kept her from crash-tackling this other child for her food. I had a crazy afternoon with work today, today was our first run on a new payroll system designed to make my life much easier and paying wages much faster. Today was a disaster. Not epic, but a disaster all the same. By the time I had grown a few more grey hairs and fixed (I hope) the bugs in the system, it was quite late. So dinner was a rush job of grilled rump with a stir fry of vegies with avocado on the steak. The kids had the rump with steamed vegies and a handful of gluten-free pasta. My tummy is heaps happier today, and I would say I am even out of the woods with that. I do feel like I am coming down with a cold though, so it will be chicken soup all day tomorrow! I think I thought of chocolate 50% less than yesterday, and I don't think I actually craved any. This is a little scary to me!! Bring on day 5!

Day 3/30 Tuckshop Wednesday

Wed, 13 Jul 2011 00:00:00 +1000

Oh Crap! How could I forget it was tuckshop Wednesday. Traditionally, on a Wednesday Ella has tuckshop. The same every week... ham and cheese toastie and a strawberry milk. So after yesterdays lunchbox drama, Ella woke up super excited that it was tuckshop day. We had quite a tantrum when I explained, until she can eat all her good lunchbox food every day for a week, we won't be having tuckshop again. She even tried the old "but you love tuckshop Wednesday, you don't even have to make my lunch" (and I do love it so much. Making school lunches is a chore I loathe). So we compromised, she had olives, 2 boiled eggs and dried apricots for morning tea and a ham sandwich (on GF bread) with an apple for lunch. Maxi came to work with me with the leftovers from taco tuesday in his lunchbox. He polished this off by 10.30am and we had to come home for more food!!! I am going to experiment with sending leftovers with the kids to school. Both are lucky to have access to fridges for their lunches, so that isn't an issue. As a "treat" I made some paleo cookies this afternoon. By ingredient they fit the rules of the whole 30, but I think this fits into their definition of "paleo-fying" less than healthy recipes, these kinds of foods miss the point of the program entirely". I get that for me... I have a problem with tasty snacks like cookies and cakes. But for the kids, they are awesome. I got the recipe from Everyday Paleo by Sarah Fragoso, the ingredients are bananas, coconut flour, almond butter, raw walnuts, coconut milk, apple, baking soda and cinnamon. AND THE KIDS LOVED THEM. These will go a long way to solving my fat intake problem with the kids. One of these is plenty of the good stuff. There is also a recipe for apple muffins with similar ingredients I will try another day. Dinner for the kids tonight was organic sneaky sausages. So named because the butcher was sneaky and added lots of vegies. Not sneaky enough. Ella announced these sausages didn't taste like real sausages because there were so many vegetables in them, and Leila just spat them out! BC is coming over for dinner and we are having baked Tasmanian salmon with salad and mashed sweet potato. I also have a big pot of creamy chicken soup on the stove. I have never made chicken soup in my life, but Tracey from sportsmed reception was telling me about a recipe of her mums she uses so I thought I would give it a go. I added some coconut cream to make the soup creamy, so we will see how it goes. My belly has settled down quite a bit. My energy levels aren't great, but I expect over the next couple of days this will improve. Bring on Day 4!!

Day 2/30 Taco Tuesday

Tue, 12 Jul 2011 00:00:00 +1000

Day 2 started well for us. Dan and I had eggs with chicken and vegies for breakfast. I made the kids a smoothie with frozen blueberries, bananas, LSA Mix, coconut milk, and a probiotic powder. The girls love these breakfast smoothies, and I love that they are drinking things they would never eat (or drink if they knew I snuck it in!!). The kids lunchboxes were a challenge again today. Max took some diced chicken, fruit, ham and carrot sticks. He ate the ham and fruit!!! Ella took olives, boiled eggs, apple, ham and coconut. She ate the boiled eggs!!! There was major tantrums when I told them they had to eat whatever was left in their lunchbox before I gave them afternoon tea. As it worked out, Max ate Ella's leftovers. Ella didn't eat anything. So we had another chat about what foods she will eat at school, and we will see if tomorrow is any more successful. Max was delighted to tell me that today at Kindy they ate the ice-cream they made yesterday and it was someones birthday and the "cake" was jelly cups with chocolate frogs. Oh dear. The worst part about this is that Ella was filthy she missed out. I know that I can't control what the kids eat when they are not with me, which is why I am more determined that they should eat good foods while they are with me. We have promised a "treat" on Sunday afternoon, this will likely be some sorbet for Max and a scoop of ice-cream for the girls. Taco Tuesday wasn't as bad as I had anticipated. We let the kids have their taco shells and gluten free wraps. We usually have a mince bowl and a bean bowl when we have Taco Tuesday, and the kids still had their beans as well. As I couldn't use the taco seasoning, I made up my own. I just took all the ingredients we are allowed off the back of the packet and mixed these spices together. It did taste a little like curried mince, but was still very nice. Then we added a stack of vegies to the mince (carrot, zucchini, eggplant zucchini, onion, capsicum and mushrooms), put some lettuce and tomato on the side and finished it with some mashed avocado (see attached photo for end result). I didn't even miss the sour cream. Something else I took out of the success guide today is that this 30 days isn't just about surviving the next 30 days of good eating. It is about looking at our eating habits and why we eat particular foods in an effort to break bad relationships we have with eating. I understand that we are all on this journey, not because Brett told us to, but because we all recognise that we can create a new relationship with food and eating, with respect to both your body and your mind. In quoting the success guide... "if you're giving up foods you enjoy for a full 30 days, shouldn't it count?!" So I am working hard on making it count and breaking the bad relationships I have with food. (And I have decided not to email the whole 30 folks to ask if chewing chocolate then spitting it out before you swallow any counts as breaking the rules!!!) Bring on day 3!

The "FIT SOLES"

Tue, 12 Jul 2011 00:00:00 +1000

So I have given our little running group a name and from now on we will be forever known as The FIT Soles - get it like soles on your feet and you run with your feet and we are a running group... anyway this weeks homework is to complete 4 x 400m quality runs with 2 mins rest. If you are wondering what I mean by quality I mean quicker than race pace by around 15-20 sec per kilometre. That means if you normally run at 4 min/km in a race I want you to be hitting around 1.10-1.20 for each 400m. Give it a crack and see how you go.

This Saturday we are doing our run from Pallarenda at 6am. It will be around the 8km mark and I will blog later in the week the exact meeting point.

Go The FIT SOLES!!

Day 1/30

Mon, 11 Jul 2011 00:00:00 +1000

So here we are, at the successful completion of day one. Breakfast for Dan was some grilled chicken, eggs and avocado (I think - I am still fast asleep when he has breakfast!). I had a 3 egg omelet with mushrooms, capsicum, onion and tomato with some avocado. The first challenge of the day was packing lunch for our son to take to his first day back at Kindergarten. I explained (again) that there was no bread and then spread out the food he could choose from. He isn't big on nuts (he says they taste like wood), avocado (he says it looks disgusting) or coconut, so for his lunch there wasn't much fat going on. I only have fresh coconut flesh at the moment, so will get some flakes and see if he likes these. Lunch for Dan, Ella and I was grilled chicken, salad of baby spinach, capsicum, cucumber, tomato, carrot and avocado with an olive oil and vinegar dressing. Ella had olives, but I picked up a brand we haven't had before and it had added sugar, so Dan and I left the olives. Now, I am not a cook. I love packets and bottles. This adding spices and herbs is a totally new concept for me. That said, I made a chicken coconut curry tonight. I used a curry seasoning I bought a sprout, added onion, coconut milk and the chicken. We had this on some green vegies (silverbeet, bok choy, zucchini, broccoli). The kids had rice with theirs as well. As this is a new style of dinner for the kids, I was pleasantly surprised when there was not wailing when I put their bowls on the table!! I am a sweet-tooth, and "Slaying the dragon" is going to be my biggest struggle. Unfortunately, Ella and I are reading "Charlie and the Chocolate Factory"... not a great choice. Tonight's chapter was the part with the river of chocolate and the candied flowers and little oompa loompas. That is going to be a whole different test of my resolve (and poor little Ella's!). We had a great time discussing what chocolates we were going to have on Day 31! That said, I wanted to share another point from the success guide. We actually started the program a few days ago now, warming up before we officially started. For the last couple of days, my tummy has been seriously unhappy. I was baffled at this... as I am only eating "good foods". So, I turned to the guide and found this in the FAQ: "My Digestive system is seriously unhappy. I thought this program was supposed to improve my digestion"..... The inflammatory foods you've been eating have been irritating your gut, but you have stopped noticing because those feelings have become "the norm". Remove those foods, however, and your digestive tract starts to heal. And that healing process can be unpleasant. Things may move too quickly, or too slowly, and cramps, bloating, gas and general discomfort are common. Ride it out, because it gets better quickly, and your digestive tract will be happier-and healthier- than it's been in years. Another reason for my discomfort could be the "cold turkey" on the sugars, and the sudden increase in fats. Even though they are "good fats", my diet traditionally is super low in any fats (except for cake fat and chocolate fat). So introduction of fats in general will cause some discomfort while the body adjusts. Tomorrow brings a new challenge. Tomorrow is "Taco Tuesday" at the Strickland's, the highlight of the week for the kids. I hope the whole 30 Taco Tuesday doesn't disappoint!

The Whole 30 begins

Sun, 10 Jul 2011 00:00:00 +1000

For those of you who read our blog regularly, you may have seen the post by Brett (on the CFTSV blog) and Daniel here on The Whole 30. So... here we are the night before day 1. Over the last few days we have been practising sticking with the rules, getting ready for kick off. Firstly, I wouldn't recommend doing it before reading the success guide, and having it on hand throughout the 30 days. I have referred to the guide numerous times the last few days to answer the various questions we have had pop up. Daniel is concerned that he is going to lose weight rapidly (what a problem to have!?!!) so he will be eating several meals a day making sure he has plenty of good fat in his diet. The success guide recommends he drink 1/4 - 1/2 can of coconut milk to add to his fat intake. I only had coconut cream today so I put the can in the fridge to see if he would drink that cold. When I opened the can, the cream had solidified... and tasted delicious!!! So our first happy discovery is that coconut cream on strawberries is a great way to ensure Daniel gets his calories up. I bet I am the first person in the history of the whole 30 who gains weight!!! I also made another happy discovery... there is a butcher who goes to the willows markets on a Sunday morning with his freezer full of organic beef products. His products are all grass fed (so they are high in the omega-3 oils, not the nasty omega-6 oils you find in grain fed beef). I bought a few different things to try. We had the steak for lunch and it was delicious. The butchery is called Jervoise Organic meats, and he is at the Willows markets every Sunday. As for the kids, we are modifying their diets to a kids version of the Whole 30. We are making some exceptions for them. We are allowing them gluten free cereal for breakfast (our son has an egg allergy, making breakfast interesting with this program), and cow's milk on the cereal. Their lunch and dinner will be what we have also, so it will be interesting to how the next 30 days affects them in terms of behaviour and energy levels. Our son misses the bread very much, he asks for bread at every meal. Our youngest daughter (3yrs) asked for honey toast for breakfast this morning, when I told her we had no bread, she said, "okay then, just honey on my spoon". Needless to say, she had a boiled egg and some bacon!! I will aim to post daily during the whole 30 and share our experiences as a family. Daniel and I have weighed in and are ready to go. Bring on day 1!!!

4km Riverway run (approx)

Sat, 09 Jul 2011 00:00:00 +1000

Great turnout this morning! Good to see we have people keen to hit the pavement and set their sights on the 10k or maybe even beyond.. Todays distance was 3.85km for those who care. Looking forward to seeing this gang and hopefully a couple more tackle the 8k cross country I have planned for next weekend. Times posted to comments.

CrossFit Fundamentals

Sat, 09 Jul 2011 00:00:00 +1000

In the next two weeks while we are off Bootcamp we are introducing a CrossFit Fundamentals class to replace the circuits we run of a Tuesday and Thursday night at 5.30pm.

This class will be run out of The Box at High Range Road from 7pm. The class will be an introduction to the movements and techniques commonly used in CrossFit and will include 1. a Skill piece, 2. a Strength piece and 3. a Conditioning piece.

The objective of this class is to provide people with a foundational base of strength and fitness and the necessary skills that they can then take with them into CrossFit main classes. It will be a great way to build confidence in the movements whether you are a first timer or someone needing a refresh.

Cost will be $10 or $8 for members. Add to comments if you are interested or email dstrickland@fitsolutions.net.au or rinnes@fitsolutions.net.au. Hope to see lots of Bootcampers there adding another string to their bow.

WHAT: CrossFit Fundamentals

WHERE: Lot 3 High Range Road or at The Box for people already familiar with our CrossFit facility.

WHEN: 7.00pm Tuesday and Thursday

"Saturday Morning Circuits are back"

Fri, 08 Jul 2011 00:00:00 +1000

What a better way to start the weekend with a little sleep in, followed by a No-Nonsense high intensive cardio/resistance circuit. Every Saturday morning at 8.00am at Fitsolutions is a high energy, functional workout best designed for toning, fat loss and improving fitness.

All fitness levels are welcome, with all capabilities catered for.

Why wait. Start tomorrow.

If anyone has any questions please call 4723 1566 or email Rob on rinnes@fitsolutions.net.au

No Circuit session tonight

Mon, 04 Jul 2011 00:00:00 +1000

We won't be running our 6.00pm circuit class tonight due today being a public holiday.

Townsville Running Festival

Mon, 04 Jul 2011 00:00:00 +1000

The Townsville Running Festival for 2011 is looming and we are keen to yet again make our mark on the event. In previous years we have had our people participate from the 5k walk/run to the Half and Full marathon. This year I am putting it out there to the FIT Solutions/CrossFit Townsville faithful and I want 50 entrants in the Sportsmed 10k event. It doesn't matter if you have never run that far before because over the next 4 weeks we are going to build up enough that even if you have to walk some of the way you will get through it.

So I am issuing the challenge to all of you and I will be the first to put my hand up to have a crack (Cobras I think we can have a real strong showing from you in particular). If you want in as well add to comments. Our first run will be this Saturday from Riverway. It will be a 4km river loop to be done at your own pace. Your first piece of homework is to run/jog/walk for 30 mins sometime before this Saturday.

Bootcamp Week 5

Sun, 03 Jul 2011 00:00:00 +1000

This week is the final week of this round of Bootcamp. That means re-assessment at the end of the week. Looking forward to seeing some solid results all round. The next block of Bootcamp is due to begin on Monday 25 July so that will give us a 2 week break in between. There will be plenty of things happening between both our gyms to keep you on the right track before Bootcamp goes again. Anyone interested in giving CrossFit a go, we are running a special where for $50 you get an introduction session and a trial week on top. Intro sessions are compulsory before going into the main class as it gives you a good heads up on some of the techniques and movements you will encounter in a CrossFit session. If you are keen let us know by either adding to comments or emailing me at dstrickland@fitsolutions.net.au.

This is how our final week of Bootcamp looks:

MORNING

Monday 4 July: 5:30am for Bootcamp at The Box. Lot 3 High Range Rd, across the road from Irish Finnegans.

Wednesday 6 July: 5:30am @ Riverway for Groundhog Day. We are going to give the famous Origin workout another crack and we want everyone to get into the spirit of things by dressing up in their Origin colours. Go Queensland!!

Friday 8 July: 5.30am @ FIT Solutions HQ, 93-95 Thuringowa Drive. Re-assessment time.

AFTERNOON

Tuesday 5 July: 5.30pm @ Joe Kirwan Park, corner of Charles St and Bamford Lane.

Thursday 7 July: 5.30pm @ FIT Solutions HQ, 93-95 Thuringowa Drive for Re-assessment.

Drinks at The Box

Sun, 03 Jul 2011 00:00:00 +1000

This Friday night we are going to have a few drinks at our CrossFit Townsville gym on High Range Rd. We will call it a Bootcamp breakup/CrossFit get together/any excuse for a beer and a chat type of occasion. We have a class on at 5.30pm so we are asking people to roll up anytime after 6.30pm. There are heaps of places across the road at Cannon Park to grab a feed so feel free to bring your dinner over with you and then hang out for a couple of hours talking shit.

We are really keen to encourage more interaction between our people that do CrossFit with us and our people that train with us at FIT Sol, as pretty soon with the extension we are getting at CFTSV and our Ex Phys staff being run off their feet at Thuringowa Drive a lot of our work will be under the same roof at the High Range Rd facility. So come one, come all!!

If you are going to be there please post to comments so we have a rough idea on numbers.

While Errica and Brett were away in the USA they attended a nutrition seminar by Melissa and Dallas Hartwig of the Whole 9 It was a great seminar on healthy eating for life and they want to propose a challenge:)

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.

Brett is going to do the Whole 30 challenge from Monday 11 July 11 till Tuesday the 9 Aug 11 and will post blogs of his adherence and encourage those that chose to join in to post also.

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.

Bootcamp Week 4

Sat, 25 Jun 2011 00:00:00 +1000

Great effort this week from everyone. The mornings are dark and chilly but you guys keep fronting up without a second thought. Typically people drop off at this time of year but I would say it is the best consistency we have had for a while. In the afternoon we are fast running out of light but numbers are great. We were a few down at the Dam on Thursday but those that turned up gave it a good nudge. We only have two weeks in this block left so if you are serious about getting something out of this 5 weeks it's not too late to knuckle down, get to every session and do something about your nutrition. If you are seeking any advice on any of these things let us know and we will be happy to sit down with you and have a chat.

Week 4 locations as follows:

MORNING

Monday 27 June - 5.30am @ Sheriff Park, Love Lane, Mundingburra

Wednesday 29 June - 5.30am @ Pallarenda. Drive right to the end of Cape Pallarenda Rd. Park at the turnaround.

Friday 1 July - 5.30am @ The Dam

Morning crew note that we are not doing a Saturday long session as previously discussed. You will have to wait until the next bootcamp...

AFTERNOON

Tuesday 28 June - 5.30pm @ Cutheringa Park.

Thursday 30 June - 5.30pm @ Sheriff Park, Love Lane, Mundingburra.

Bootcamp week 3

Sun, 19 Jun 2011 00:00:00 +1000

Week 3 of Bootcamp for both groups as follows:

Morning

Monday 20/6/11: 5.30am @ Greenwood Park. Corner ofThuringowa Drive and Greenwood Drive.

Wednesday 22/6/11: 5.30am @ Queens Park. Park on Kennedy street off Warburton Street.

Friday 24/6/11: 5.30am @ Anzac Park, The Strand.

Afternoon

Tuesday 21/6/11: 5.30pm @ Strand Park.

Thursday 23/6/11: 5.30pm @ The Dam, Riverway Drive, Kelso.

Bootcamp Week 2

Sun, 12 Jun 2011 00:00:00 +1000

One week down. Week 2 locations as follows:

Morning

Monday 13/6/11: 5.30am @ Aitkenvale Park, Petunia St.

Wednesday 15/6/11: 5.30am @ Riverway. Park out front of the AFL training ground.

Friday 17/6/11: 5.30am @ The Rock Pool.

Afternoon

Tuesday 14/6/11: 5.30pm @ Queens Park. Park on Bourke St.

Thursday 26/6/11: 5.30pm @ Heatley Park, Fulham Road.

Bootcamp Week 1

Tue, 07 Jun 2011 00:00:00 +1000

Welcome aboard the FIT Solutions bootcamp train. Expect the ride to be a little bumpy, cold and fingers crossed even a little wet. This is the block of bootcamp that tests a true bootcampers resolve. Be that person that DOESN'T MISS A SESSION, IS THERE EARLY STRETCHING AND GETTING TO KNOW OTHERS, GIVES EVERY TASK THEIR ALL, AND IS SUPER SUPPORTIVE OF THEIR FELLOW BOOTCAMPERS.

The merger went off without a glitch yesterday morning with old school testing the order of the day. 2.4km run followed by pushups, a shuttle run, and situps that's what you Cobras can expect this arvo and I am looking forward to seeing you in droves ready to take it head on!! Smaller than expected morning group but good to see some familiar faces back in the FIT Solutions fold.

The rest of the week looks like this for the morning crew:

Wednesday 8/6/11: 5.30am Strand Park.

Friday 10/6/11: 5.30am Queens Park. Park on Bourke St.

and like this for the Cobras:

Thursday 9/6/11: 5.30pm out the front of the Calvary Christian College on Bayswater Rd (an old favourite).

Bootcamp 4 starts Monday

Sat, 04 Jun 2011 00:00:00 +1000

This Monday 6 June sees us begin block 4 of FIT Solutions Bootcamp. By now everyone is well aware we are only running the one morning group - Monday, Wednesday, Friday and we will continue with our afternoon group of a Tuesday and Thursday.

Assessment for the morning crew is Monday at FIT Solutions HQ (93-95 Thuringowa Drive). We have quite a large group so we are asking people to begin turning up at 5.15am so we can start the assessment process. The same will apply for the arvo crew so we will see guys at 5.15pm on Tuesday.

The next couple of blocks are tough with it being a little cooler than normal and a whole lot darker but I say bring it and look forward to everyone doing the same.

If you have any queries in the next couple of days email dstrickland@fitsolutions.net.au or add to comments.

Weights Group 31-05-11

Tue, 31 May 2011 00:00:00 +1000

Warm Up
Walk Lunge 8m and back whilst partner performs strick T-Plank Pushups
Repeat 2 more times

A1. D/bell Bench Press 12-10-8
A2. Swiss Bal Tuck 10-10-10

B1. Bar Bell Lunge 12-10-8
B2. Swissball Ham Curl 10-10-10

C1. Push Press (fast and Unbroken) 12-10-8
C2. Swissball Rollout 10-10-10

Finisher
3 Rounds (not for time)
20 reps 10kg Plate Tap Ground to overhead extension.
10 Dumbell Snatch (Light and fast)

Find a Heavy 1RM

Mon, 23 May 2011 00:00:00 +1000

W/Up - 2 Wide, 2 Narrow, 2 Normal Push ups x 3
4 Prisoner, 4 Front, 4 Back Squats x 3
6 Wide, 6 Narrow Body Rows x 3

Find a 1RM

Bench Press 6-4-2-1-1
Air Squat 20-20-20

Smith Back Squat 6-4-2-1-1
Situps 20-20-20

Shoulder to Overhead 6-4-2-1-1
KB Swing 20-20-20

Note shoulder to overhead is full lock out and can be either a Strict, Push Press or Jerk

From the Weekend

Mon, 23 May 2011 00:00:00 +1000

It was a massive weekend for the FIT Solutions/CrossFit Townsville family with both the annual Trivia night and Live2Play Expo. To everyone that attended the Trivia night we thank you and hope you enjoyed yourselves. Yet again it proved what a wonderful community we have and just how lucky we are to have so many people willing to come and support us. Congratulations to Joanne Lancini who won the train the trainer auction and 12 months training at FIT Solutions or CrossFit Townsville. Joanne bid $3000 to win the right to flog the crap out of Brady and myself and all those funds will be going to the Sam Faust trust. I am sure everyone is looking forward to the train the trainer event so stay tuned for more details.

Another big thank you goes to everyone that dropped in on the Live2Play Expo over the weekend. As an event I think they were a little short of what they were expecting with people that came through but we were very happy with how things went for us. Everyone threw themselves into the whole weekend and expect to see numbers soar over the next few weeks in our CrossFit main classes, our CrossFit Kids program and Bootcamps. Jo Mox, Sean P, Paul T and Mel thanks heaps for volunteering your time to participate in the demo WOD's. Jo Mox thank you for all your time over the weekend you were absolutely outstanding as were Nickers and Kylie who spent all day Sunday with us as well.

All in all it was a great weekend that is going to set us up for some exciting times ahead!

Weight Group 18-05-11

Tue, 17 May 2011 00:00:00 +1000

W/Up 3 Set of 5
KB Deads, KB High Pull, KB swing ,KB Press

A. Bent Over Flys 8-6-4-4
A2. Back Squat 4-4-4-20
400m Run

B. BB Bench 8-6-4-4
B2 SDLHP 4-4-4-20
200m Run

C. Push Press 8-6-4-4
C2. Renegade Row 4-4-4-20
400m Run

Finisher??????

Weights Group 16-05-11

Mon, 16 May 2011 00:00:00 +1000

W/Up

200m Run
5 Burpees
7 Haulers (4second Count)

Smith Lunge 8-6-4-4
Weighted Plate Chop 4-4-4-4

Incl DB Press 8-6-4-4
Romanian Deadlift 4-4-4-4

KB Front Squat 8-6-4-4
Push (Slow and Controlled)

Abs
50 Slides
40 L over R
40 R over L
30 Ass Ups
20 Toe Touches
50 Bicycles

Bootcamp 3 - Week 5 locations

Sun, 15 May 2011 00:00:00 +1000

Here we are again in the fifth and final week of another bootcamp. Good job both morning bootcamps for their Castle Hill efforts. So everyone knows we haven't found our stretchers so looks like it's 1-0 to them..for now!

Remember we have both morning groups combining for re-assessment on Friday this week.

Locations for this week as follows:

BEARS

Monday 16/5/11: 5.30am @ Greenwood Park, corner of Greenwood Drive and Thuringowa Drive.

Wednesday 18/5/11: 5.30am @ Strand Park.

Friday 20/5/11: 5.30am @ FIT Solutions for Re-assessment

DRAGONS

Tuesday 17/5/11: 5.30am @ Greenwood Park, corner of Greenwood Drive and Thuringowa Drive

Thursday 19/5/11: 5.30am @ Strand Park.

Friday 20/5/11: 5.30am @ FIT Solutions for Re-assessment.

COBRAS

Tuesday 17/5/11: 5.30pm @ Queens Park, Bourke Street.

Thursday 19/5/11: 5.30pm @ FIT Solutions for Re-assessment.

Weights Group 9-5-2011

Mon, 09 May 2011 00:00:00 +1000

A1. 5 Dive Bomber Pushups & 5 Air Squats
A2. 5 Corkscrew Pushups & 5 Back Squats
A3. 5 T-Plank - 5 Front Squats

B. Skill - MB Cleans

C1. Clap Pushups 3-3-3-3
C2. Two Point Row 10-10-10

D1. Weighted Jump Squat 3-3-3-3
D2. Lateral Flys 10-10-10

E1. MB Toss 3-3-3-3
E2. Front Squat 10-10-10

Bootcamp 3 - Week 4 locations

Sat, 07 May 2011 00:00:00 +1000

Good session at DFS this morning. Turnout was sensational and it whets the appetite for Bootcamp Games II in December. This week we are going to finish with another combined session on Saturday with a repeat of the Castle Hill challenge. It will be really interesting to see how much better we can go on this with the majority knowing exactly what to expect. It took the entire group 1 hr 50 mins to finish the challenge but I think we can put a severe dent into that time, in fact we will give it a 75 min cut off before penalties start kicking in. So that means finding 35 mins somewhere. Should be a beauty. If for any reason you can't do a Saturday you can always bomb in on a Friday morning at FIT SOL for a make up session.

Locations for all groups as follows:

BEARS

Monday 9/5/11: 5.30am at Aitkenvale Park, Petunia St, Aitkenvale.

Wednesday 11/5/11: 5.30am at Queens Park, Bourke St, North Ward.

Saturday 14/5/11: 5.30am at The Rock Pool, The Strand.

DRAGONS

Tuesday 10/5/11: 5.30am at Aitkenvale Park, Petunia St, Aitkenvale.

Thursday 12/5//11: 5.30am at Queens Park, Bourke St, North Ward.

Saturday 14/5/11: 5.30am at The Rock Pool, The Strand.

COBRAS

Tuesday 10/5/11: 5.30pm at Strand Park, The Strand.

Thursday 12/5/11: 5.30pm at The Ross Dam, end of Riverway Drive, Kelso.

Weights Group 04/05/11

Wed, 04 May 2011 00:00:00 +1000

W/up

6 Rounds of Tabata Mashup
Shuttles & Pushups

SB Core
Toe Taps
Tucks & Bridges

A1. 8 Min Thruster Ladder
1-2-3-4 etc etc

B1. Smith Upright Row 15-12-10-8

C1. Cable Pull 15-12-10-8

Finisher

Relay with MB and KB's
Superset with Ab's whilst not working

Dairy Farmers Stadium Slog

Wed, 04 May 2011 00:00:00 +1000

We are pleased to advised that on Saturday 7th May we will be running an extra session from Dairy Farmers Stadium. It is the first one we have done at this venue for some time so don't miss out. Details are as follows. All fitness levels and abilities are welcome.

Venue: Dairy Farmers Stadium
Time: 6.30am-7.30am (approx)
Cost $15.00 or $12 for members

Get in Quick. Don't miss out.

If you are wanting to attend please just reply into comments or send me an email rinnes@fitsolutions.net.au - see you there.

Bootcamp 3 - Week 3 Locations

Sun, 01 May 2011 00:00:00 +1000

Week 2 culminated in a nice solid hitout for the morning groups at the Dam and the Cobras took on the might of the sand bag at Sheriff Park (your turn will come too). This week we will be rounding out the week at Dairy Farmers Stadium. The Bears and the Dragons will go head to head in this one at 5.30am on Saturday (no Saturday hibernation Bears). There will be a second session open to the Cobras at 6.45am at the cost of $15 or $12 for members. This is one not to be missed with the challenge of conquering every stair in the house.

Visibility is shit house and it is starting to get just a little cooler, but that hasn't seemed to deter anyone from sticking to the plan and turning out in good numbers. Good to see. Locations for Week 3 as follows:

BEARS

Monday 2.5.11: 5.30am @ The Strand. Meet out the front of cold rock (I'm sure you all know where that is!).

Wednesday 4.5.11: 5.30am @ Kirwan High School. Meet in the Hudson Street Car Park.

Saturday 7.5.11: 5.30am @ Dairy Farmers Stadium.

DRAGONS

Tuesday 3.5.11: 5.30am @ The Strand. Meet out the front of cold rock.

Thursday 5.5.11: 5.30am @ Kirwan High School, Hudson Street Car Park.

Saturday 7.5.11: 5.30am @ Dairy Farmers Stadium.

COBRAS

Tuesday 3.5.11: 5.30pm @ Gill Park. Meet on Palmerston Street.

Thursday 5.5.11: 5.30pm @ Cutheringa Park. Crauford Street West End.

HOUSEKEEPING

Sun, 01 May 2011 00:00:00 +1000

We are one third of the way through 2011 already!!! That's 33.3%! Scary stuff. But what it does mean is that there is still 66.6% of the year left and plenty of time for people to step their training up, achieve goals and continue to make themselves better than yesterday. So my advice to everyone before we head into the next third of the year is to do some HOUSEKEEPING!! That means reassess things as a whole and for us at FIT Solutions that means your training, diet, sleep, grog consumption etc. Take a step back and have a look at things and if you decide things aren't working like you had hoped, then tinker with it a little. WE are always happy to sit down and have a chat with you and give you another perspective, so don't hesitate to contact any of us.

Speaking of housekeeping:

1. Congrats to Linda Lynch for her dual silver medals at the Australian Masters. Linda went down to Brisbane over Easter and flew the FIT Solutions banner with pride with her performances in the 55-60yrs 60m and 100m. Even more impressive was that the 100m was only her second ever gun start against other people (the first being the 60m, 3 hours earlier!!).

2. Our annual Trivia Night is fast approaching and we want YOU! Anyone interested in getting a table should contact Aimee at astrickland@fitsolutions.net.au. Cost is $30 per person and includes nibbles, a drink on arrival and a fun filled evening of mental gymnastics on the 21st of May 2011.

3. We have announced our team that will go to Sydney in late May to compete at the Australasian CrossFit Games. Our team consists of 3 girls - Alahna Gibbs, Melissa Hill and Kate Wade. And 3 boys - Brady Payne, Bryce Knight and Daniel Strickland. Our standby athletes are Mia Woolley and Ryan Mahoney. These were are best performing athletes during the sectionals and they will compete for a place in the World Games in the US in July. We also have Stafford O'Leary competing in the individual event, with Staff currently placed in the top 20 of the country. Well done to all participants during the 6 weeks of sectionals. There were plenty of amazing performances from everyone and we hope it has inspired others to give it a go next year.

4. There will be no Monday morning 5.30am weights group or Monday evening 6pm circuit this coming Monday 2nd May due to the Labour Day public holiday.

Bootcamp 3 - Week 3 locations

Sat, 30 Apr 2011 00:00:00 +1000

Visibility is shit house and it is starting to get just a little cooler but that hasn't seemed to deter everyone from sticking to the plan and turning out in good numbers. Good to see. Locations for week 3 as follows:

BEARS

Monday 2/5/11: 5.30am @ The Strand. Meet out the front of cold rock (Im sure you all know where that is)

Wednesday 4/5/11: 5.30am @ Kirwan High School. Meet in the Hudson St car park.

Saturday 7/5/11: 5.30am @ Dairy Farmers Stadium.

DRAGONS

Tuesday 3/5/11: 5.30am @ The Strand. Meet out the front of cold rock.

Thursday 5/5/11: 5.30am @ Kirwan High School, Hudson St car park.

Saturday 7/5/11: 5.30am @ Dairy Farmers Stadium

COBRAS

Tuesday 3/5/11: 5.30am @ Gill Park. Meet on Palmerston Street.

Thursday 5/5/11: 5.30am @ Cutheringa Park. Crauford St, West End.

HOUSEKEEPING.

Sun, 01 May 2011 00:00:00 +1000

We are one third through 2011 already!! That's 33.3%, scary stuff. �But what it does mean is that there is still 66.6% of the year left and plenty of time for people to step their training up, achieve goals and continue to make themselves better than yesterday. So my advice to everyone before we head into the next third of the year is to do some HOUSKEEPING!! �That means re-assess things as a whole and for us at FIT Solutions that means your training, your diet, sleep, grog consumption etc. Take a step back and have a look at things and if you decide things aren't working like you had hoped than tinker with it a little. We are always happy to sit down and have a chat with you and give you another perspective so don't hesitate to contact any of us.

Speaking of housekeeping:

1. Congrats to Linda Lynch for her dual silver medals at the Australian Masters. �Linda went down to Brisbane over Easter and flew the FIT Solutions banner with pride with her perfromances in the 55-60yrs 60m and 100m. �Even more impressive was that the 100m was only her second every gun start against other people (the first being the 60m 3 hours earlier!!).

2. Our annual Trivia Night is fast approaching and we want YOU! �Anyone interested in getting a table should contact Aimee at astrickland@fitsolutions.net.au. �Cost is $30 per person and includes nibbles, a drink or two on arrival and a fun filled evening of mental gymnastics.�

3. We have announced our team that will go to Sydney in late May to compete at the Australasian CrossFit Games. �The team is made of 3 girls (Alahna Gibbs, Melissa Hill and Kate Wade) and 3 boys (Brady Payne, Bryce Knight and Daniel Strickland). �These were our best performed athletes during the sectionals and they will compete for a place in the world games in the US in July. �We also have Stafford O'Leary competing in the individual event with his current placing in the top 20 of the country. Well done to all participants during the 6 weeks of sectionals. �There were plenty of amazing perfomances from everyone and we hope it has inspired others to give it a go next year.

4. There will be no Monday morning 5.30am weights group Monday evening 6pm circuit this coming Monday 2 May for Labour day.

�

Weights Group 27/04/11

Wed, 27 Apr 2011 00:00:00 +1000

W/Up MB Press, Front Squat, Rotations and Pushups with 200m Run
x 2

A1. BB Bench 15-12-10-8

B1. 12 Minute Pullup Ladder

C1. Push Press 15-12-10
C2. MB S2S 3 x 20

Finisher
3 Rounds
200m Run
15 Burpess

Bootcamp 3 - Week 2 locations

Sun, 24 Apr 2011 00:00:00 +1000

We hope everyone has a great Easter! Locations for Week 2 of Bootcamp are as follows:

BEARS

Monday 25 April (Lest we forget) 5.30am @ Sheriff Park, Love Lane, Mundingburra.

Wednesday 27 April: 5.30am @ Corcoran Park, Queens Road, Hermit Park.

Friday 29 April: 5.30am @ The Ross Dam.

DRAGONS

Tuesday 26 April: 5.30am @ Sheriff Park, Love Lane, Mundingburra.

Thursday 28 April: 5.30am @ Corcoran Park, Queens Road, Hermit Park.

Saturday 30 April: 5.30am @ The Ross Dam.

COBRAS

Tuesday 26 April: 5.30pm @ Riverway in the car park in front of the units.

Thursday 28 April: 5.30pm @ Sheriff Park, Love Lane, Mundingburra.

Apologies - No Saturday Circuit

Sat, 23 Apr 2011 00:00:00 +1000

Due to Gym renovations there will be no 8.00am Saturday Gym Circuit this week

Class will resume as per normal next week.

No Good Friday circuit

Wed, 20 Apr 2011 00:00:00 +1000

Letting everyone know that there will be no Friday morning circuit this week. The afternoon of Anzac day April 25th will also be no go. Check calendar for more details or contact the gym.

Weights Group 20/04/11

Tue, 19 Apr 2011 00:00:00 +1000

W/Up
Starters, Burpees, Lunges with Core floor Complex

Skill - Front Squat

A1.) Wide Grip behind neck press 7-7-7
A2.) Burps (Not Burpees) 10-10-10

B1.) D/Bell Thrusters 7-7-7
B2.) Box Dips 10-10-10

C1.) Dbell Flys 7-7-7
C2.) Lying Back Ext 10-10-10

Finisher
3 x 400Run on the 3.30

Weights Group Mon 17/04/11

Tue, 19 Apr 2011 00:00:00 +1000

W/Up Skip and Run x 3

A1.) Incl Smith Bench 7-7-7
A2.) Jump Squat 10-10-10

B1.) Weighted Step Ups 7-7-7
B2.) Strict Ring Row 10-10-10

C1.) Seated Cable Row 7-7-7
C2.) Push Up 10-10-10

Finisher
2 x 30 Sec of:

Squat/Situp/Burpee on continuously running clock

Bootcamp 3 - Week 1 locations

Tue, 19 Apr 2011 00:00:00 +1000

We have a host of new comers in this block and the usual suspects coming back for more but whatever it may be welcome to FS BC Number 3 for 2011. This bootcamp has seen a few Bears turn into a either a Cobra or Dragon. Is there some friction in the Bears camp?? Hopefully the King has a handle on his troops... We have just over 70 people across the three groups joining us this time in and everyone will get a crack at the same sessions this week.

There will be training Good Friday, Good Saturday and Good Monday so I expect we will see everyone there!

Locations for the rest of the week are as follows:

BEARS

Wendesday 20/4/11: 5.30am @ Soroptomist Park, Heatleys Parade, Belgian Gardens

Friday 22/4/11: 5.30am @ Riverway Car Park in front of the Units on the river.

DRAGONS

Thursday 21/4/11: 5.30am @ Soroptomist Park, Heatleys Parade, Belgian Gardens.

Saturday 23/4/11: 5.30am @ Riverway Car Park in front of the Units on the river.

COBRAS

Thursday 21/4/11: 5.30pm @ Soroptomist Park, Heatleys Parade, Belgian Gardens.

Bootcamp 3 start

Sat, 16 Apr 2011 00:00:00 +1000

This week sees the beginning of FIT Solutions Bootcamp Block 3 for 2011. Numbers are again sensational with all three groups, Bears, Dragons, and Cobras. It seems the weight of numbers are definitely with the Cobras on this round but the Bears are not too far behind. The Dragons are still a little light on but they will argue what they loose in numbers to the other groups they make up in intensity. We have roughly 90 people going through this block of 5 weeks and again the challenge is out for people to still be there at the end. We run a tight ship and completing the whole 5 weeks has its benefits physically but even more so mentally. We hope everyone is looking forward to the challenges ahead! See you this week.

Weights Group Wed 13/04/11

Tue, 12 Apr 2011 00:00:00 +1000

A1. Ladder Work w/Hip Mobility
A1. Core Floor

B1. SDLHP 5-5-5
B2. Single Leg Press 8-8-8

C1. Strict Press 5-5-5
C2. 3 x 8 sec Body Row Hold

D1. Weighted Back Ext 5-5-5
D2. D/Bell Pullover 8-8-8

Run Finisher
Partner 1:1

100-200-400 & 10-20-30

Weights Group

Mon, 11 Apr 2011 00:00:00 +1000

1.) Stick Complex

2.) Smith Bench 5-5-5
b.) Pullup 8-8-8

3.) Back Squat 5-5-5
b.) D/Bell Push Press 8-8-8

4.) Reverse Flys 5-5-5
b.) Weighted Static Lunge 8-8-8

5.) SB Cruch 3x 20
b.) SB Cruch Arms Long 3x20

Finisher
3 x 20 Max Efforts on Rower

Weights Group

Wed, 06 Apr 2011 00:00:00 +1000

1. Inch Worm, Lunge Progressions, Speed Drills & Takeoffs

2. Skill - Deadlift

3.a) D/Bell Bench Press 3-3-3-3
b.) MB Standing Push 10-10-10

4.a) Smith Bent Over row 3-3-3-3
b.) Lat Pull Down 10-10-10

5.a) BB Back Squat 3-3-3-3
b.) SB Tuck 10-10-10

Finisher
3 rounds
20 KB swings then on the minute complete 200m Run commence next round on the 3 minutes.

Volleyball

Wed, 06 Apr 2011 00:00:00 +1000

Saturday 9th April from 3.30pm we are meeting at Citi Beach Volleyball on Woolcock Street for an afternoon of volleyball, swimming and building sandcastles! We will be firing up the BBQ from 5pm. Cost is $10 per adult, $5 per child 5+ or $25 for a family. Come down for a relaxing afternoon and get to know the Fit Solutions Family better. Please RSVP to Aimee... astrickland@fitsolution.net.au

Trivia Night

Tue, 12 Apr 2011 00:00:00 +1000

SAVE THE DATE.�

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... so mark the date in your calendar, organise your baby sitter and start reading your trivial pursuit cards!!!

Bootcamp Results

Mon, 04 Apr 2011 00:00:00 +1000

For everyone who has just completed Bootcamp and attended both assessment sessions, your results are attached in the above table. Measurements and weight has been removed, if you are after this information please email me directly on astrickland@fitsolutions.net.au. Enjoy your 2 weeks break!!

Tues and Thurs night circuit classes

Sun, 03 Apr 2011 00:00:00 +1000

Back on this week are our Tuesday and Thursday night circuit classes in place of Bootcamp for the 2 week break. Start time is 5.30pm and cost is $10 or $8 for members. They are not the only classes we are offering and below is a list of what is on next week:

Monday 5.30am - Resistance Training with Rob

6.00pm - Indoor/Outdoor Circuit Training with Rob

Tuesday 5.30pm - Indoor/Outdoor Circuit Training with Brady

Wednesday 5.30am - Resistance Training with Rob

6.00pm - Indoor/Outdoor Circuit Training with Rob

Thursday 5.30pm - Indoor/Outdoor Circuit Training with Bryce

Friday 5.30am - Old School Circuit with Rob

Saturday 8.00am - Indoor/Outdoor Circuit with Rebecca

Check out the calendar for further details on what we have on.

Bootcamp 2.11 Wrap up

Sun, 03 Apr 2011 00:00:00 +1000

Bootcamp 2 is done and dusted and we had some pretty awesome results. In what has been a very wet and muddy 5 weeks for everyone it was still good to see people fronting up right to the end. We had lots of cm's and a few kilos lost and the overall fitness level of all three groups has stepped up a notch again.

We had the long standing male and female double block records both go on Friday morning. The males record of 8.13 held by Waydeo 'Bruiser' Chiesa was taken by new Dragon recruit Benny Douglas who ran an 8.06. The girls record of 9.09 held by Sarah Vitality fell to superwoman and Bear Caz Read with a sub 9 min 2.4km of 8.54.

While the records are great to see broken what is even more impressive is the personal improvements of some of our new bootcampers. Too many to name but those people know who they are, well done on taking, in some instances over 2 minutes off their original time. For us as trainers it is even more satisfying seeing these improvements in people then the records being broken.

Thanks to everyone for a great 5 weeks and we will see you again on 18-19th April when Bootcamp block 3 gets under way. If you haven't booked in yet make sure you contact the gym on 4723 1566 or email me on dstrickland@fitsolutions.net.au to lock your place in.

Bootcamp shirts!

Sun, 03 Apr 2011 00:00:00 +1000

Don't forget if you haven't already picked yourself up a bootcamp team shirt they are available at FIT Solutions. Cost is $30 or $25 for members with only limited sizes available at this stage but we are doing another round of orders to go out this week so let us know if you want a particular size we don't currently have in stock.

Bootcamp Survey

Wed, 30 Mar 2011 00:00:00 +1000

For all of you currently completing a Fit Solutions Bootcamp.

Please click on the link below to access a survey about the bootcamp finishing up this Friday. All responses are confidential. We would really like as many of you as possible to respond, it all goes towards making our bootcamps better!

-Aimee

Shirts are in!

Wed, 30 Mar 2011 00:00:00 +1000

We have received our delivery of Bears, Cobras and Dragons shirts today and they are ready for purchase. Cost will be $30 or $25 for members. We are not promising sizes for everyone and it will be a case of first in, first served but we will definitely take orders and look to do another run in the next week or so. If you have any problems with this come and see me.

Week 5 all groups

Sun, 27 Mar 2011 00:00:00 +1000

I hope everyone enjoyed Saturday's session (I know I did) and got something different out of it than the norm. As I said then, we will repeat that session again and see how much better we can do than the 1hr 50min it took us to complete the whole task. Total distance was a little tricky to work out because of the detours taken but most people would of covered between 12-15km. Great work!

This week is the last week of our second block of bootcamp. Numbers started strongly in particular with the Bears but the natural attrition rate of bootcamp claimed a few. Congrats if you are getting through your first, hopefully it has been an eye opener. Just wondering though as we get closer to winter whether more Bears will slip into hibernation..

Locations for this week are as follows:

BEARS

Monday 28/3/11: 5.30am @ Queens Park. Park in the Queens park car park.

Wednesday 30/3/11: 5.30am @ Aitkenvale Park, Petunia St. Park in the library car park.

Friday 1/4/11: 5.15am @ FIT Solutions for Re-assessment.

DRAGONS

Tuesday 29/3/11: 5.30am @ Queens Park. Park in the Queens park car park.

Thursday 31/3/11: 5.30am @ Aitkenvale Park, Petunia St. Park in the library car park.

Friday 1/4/11: 5.30am @ FIT Solutions for Re-assessment.

COBRAS

Tuesday 29/3/11: 5.30pm @ Palmetum Gardens, University Rd-Nathan St.

Thursday 31/3/11: 5.30pm @ FIT Solutions for Re-assessment.

Volleyball

Fri, 25 Mar 2011 00:00:00 +1000

Fit Solutions and CrossFit Townsville Family Fun Day.

The year is in full swing... we are almost through our 2nd bootcamp... CrossFit Sectionals have kicked off... Our Exercise Physiologists have been hard at work, and our PT clients have been flogged repeatedly!!!

IT'S TIME FOR SOME FUN!

Join us at Citi Beach Volleyball, Woolcock Street on 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 astrickland@fitsolutions.net.au or at Fit Solutions 4723 1566.

We'd love to see you there!

Bootcamp shirts!

Sun, 20 Mar 2011 00:00:00 +1000

We have a fresh batch of shirts coming in the next few weeks and we thought we would give you a sneak peek. Each group will have their own shirt with their group logo on the front and a FIT Solutions logo and bootcamp print on the back (see photo attached). Only a limited number are being printed on the first run so it will be first in best dressed initially and then we will take orders after that. We will let you know when they come in and advise of cost then as well.

Week 4 all groups

Thu, 17 Mar 2011 00:00:00 +1000

Locations for all groups for week 4 of Bootcamp are as follows:

BEARS

Monday 21/3/11 - 5.30am @ Gill Park, corner of Hugh St and Palmerston St.

Wednesday 23/3/11 - 5.30am @ Joe Kirwan Park, Charles St, K-Town

Saturday 26/3/11 - 5.30am @ Rock Pool

* Please note that you guys have a Saturday session. It will be a combined session with the Dragons for a Bootcamp big finish. It will be a long session.

DRAGONS

Tuesday 22/3/11 - 5.30am @ Gill Park, corner of Hugh St and Palmerston St.

Thursday 24/3/11 - 5.30am @ Joe Kirwan Park, Charles St, Kirwan

Saturday 26/3/11 - 5.30am @ Rock Pool

COBRAS

Tuesday 22/3/11 - 5.30am @ Rock Pool

Thursday 24/3/11 - 5.30am @ Pallarenda, go right to the end of Cape Pallarenda Rd and park at the turn off.

P.S does anybody have Jody's keys??

Weights Group is Back

Tue, 15 Mar 2011 00:00:00 +1000

Well it's taken time but we are pleased to announce that our old school weights sessions are back to include Wednesday mornings. It does include some Huff and Puff.

It is run on Monday and Wednesday's at 5.30am at the gym in replace of FIT Speed which was at the strand.

For those that are unfamiliar with these type of sessions, they are periodised for added strength and toning and are a great addition to any training that you might currently be doing with us. For best results we recommend these combined with our Friday morning circuit also at 5.30am

The cost is $10.00 for non-members and $8.00 members. Bring a Towel, and waterbottle.

If you are wanting to give this a try drop me a line on rinnes@fitsolutions.net.au

Cheers

Weights Group 16-3-11

Tue, 15 Mar 2011 00:00:00 +1000

1a. Dumbell Bench 8-8-6-4
b. Lat Pull Downs 2 x 8 - 2 x 6

2a. Smith Squat 8-8-6-4
b. D/Bell seated shoulder press 2 x 8 - 2 x 6

3a. Back Ext with Rotation 3 x 8
b. Jumping Pullups

Finsher ????? Wait and See

Week 3 all groups

Sat, 12 Mar 2011 00:00:00 +1000

We seem to be flying through another bootcamp with Week 3 upon us already. Blink and we will be done so keep your heads down and continue working for that goal that you set yourself at the beginning (you set a goal didn't you??). If you haven't given a goal a second thought then it's not too late but whatever you decide whether it be an improved 2.4km run time or a few lost kilos do everything in your power to make it happen in this next 3 weeks.

Locations for all groups as follows:

BEARS

Monday 14/3/11 - 5.30am @ Strand Park. Meet on the basketball court.

Wednesday 16/3/11 - 5.30am @ Western Lions Junior League ground, corner of Fulham and Charles, park on Fitzroy St.

Friday 18/3/11 - 5.30am @ Greenwood Park, corner of Thuringowa Drive and Greenwood Drive.

DRAGONS

Tuesday 15/3/11 - 5.30am @ Strand Park. Meet on the basketball court.

Thursday 17/3/11 - 5.30am @ Western Lions Junior League ground, corner of Fulham and Charles, park on Fitzroy St.

Saturday 19/3/11 - 5.30am @ Greenwood Park, corner of Thuringowa Drive and Greenwood Drive.

COBRAS

Tuesday 15/3/11 - 5.30pm @ Strand Park. Meet at the basketball court.

Thursday 17/3/11 - 5.30pm @ Calvary Christian College, Bayswater Rd.

No Go at Dairy Farmers

Wed, 09 Mar 2011 00:00:00 +1000

Unfortunately our plan to use the stadium this weekend has been put on hold. Instead we will be running the Bears and Dragons groups out of the Dam on their respective days. Apologies for any inconvenience and we will see you then.

Week 2 all groups

Sun, 06 Mar 2011 00:00:00 +1000

Good first week. Numbers were strong all week and we will see if that can continue into week 2. We are hoping to use Dairy Farmers stadium this week as our third location for the morning groups. In the event of that happening we will run that on a Saturday and run staggered starts for both groups. Yes that means that you soft Bears will have to get up on a Saturday instead of a Friday. We will also be offering a time slot after the two morning groups for the Cobras and anyone else keen to have a go too. Cost for those guys will be $15 or $12 if you are a member. More to come on this during the week though.

Locations for week 2 are as follows.

BEARS

Monday 7/3/11 5.30am @ Heatley Park corner of Mill Drive and Fulham road next to Long Tan pool.

Wednesday 9/3/11 5.30am @ AFL training ground at Riverway

Friday/Saturday 11/3/11 5.30am To be advised

DRAGONS

Tuesday 8/3/11 5.30am @ Heatley Park corner of Mill Drive and Fulham road next to Long Tan pool.

Thursday 10/3/11 5.30am @ AFL training ground at Riverway

Saturday 12/3/11 5.30am To be advised

COBRAS

Tuesday 8/3/11 5.30pm @ Heatley Park corner of Mill Drive and Fulham road next to Long Tan pool.

Thursday 10/3/11 5.30pm @ Queens Park, park on Bourke St, between the sports reserve and the touch fields.

Change of Venue DRAGONS

Wed, 02 Mar 2011 00:00:00 +1000

All Bootcamp Dragons please note that Thursday mornings session is moving from Cranbrook Park to Greenwood Park at the top of Thuringowa Drive. Thanks.

Cobras for Thursday arv

Tue, 01 Mar 2011 00:00:00 +1000

Assessments are complete and now we can officially be on our way. 44 willing Cobras took on the prospect of the double block and everyone came through relatively unscathed. Well done to all three groups but we will get a bit more serious from here on in!

Thanks to everyone (in particular the Cobras) for their patience in getting through testing. For the record we have put 108 people through their paces in the last two days which is pretty good going considering we had 111 people in the last block of bootcamp last year which is our biggest number to date. As posted in an earlier blog don't be concerned by the big numbers we will have everyones ass covered don't worry about that. 3 trainers will be at most sessions, all we ask is that you turn up to every session ready to give it everything you have. I challenge each and every one of you to be there not only in the first week but I want to see who is still standing in the last week because we will be bringing it!! Game on!

COBRAS

Thursday 3/3/11 - 5.30pm @ Cranbrook Park, Bergin road. Turn down Hatchett street and follow it through to Bergin Rd.

Bears and Dragons locations for rest of this week.

Tue, 01 Mar 2011 00:00:00 +1000

Assessments have been run for the two morning groups and we have exceeded our own expectations with numbers. �With a few unscheduled but very welcome last minuters the Bears tested with 44 people. The Dragons did their assessment and had a lot less crazy 20 so there is space in that group if anyone wanted to change groups. �Not that we will have any problems handling the Bears as we have scheduled 3 trainers to be at most sessions so don't be thinking you will be able to hide because you can't! �Locations for both groups are as follows:

BEARS

Wednesday 2/3/11 @ Cranbrook Park. �Park on Bergin Rd.

Friday 4/3/11 @ corner of Stanley and Wills St next to the Robert Towns Hotel.

�

DRAGONS

Thursday 3/3/11 @ Cranbrook Park. �Bergin Rd.

Saturday 5/3/11 @ corner of Stanley and Wills next to the Robert Towns Hotel.

Bootcamp Block 2 Info

Tue, 22 Feb 2011 00:00:00 +1000

A quick update for Bears, Dragons and Cobras that Block 2 of Bootcamp 2011 begins next week. There are still quite a few spots left in the Dragons but both the Bears and Cobras are close to full.

We begin next week with assessment for all three groups from our base at FIT Solutions 93-95 Thuringowa Drive. The Bears are in Monday at 5.30am, the Dragons 5.30am Tuesday and the Cobras 5.30pm Tuesday. Initial testing does take us a little time to get through so try to arrive 15 mins or so early if possible. The remainder of the weeks sessions will be posted next week. If anyone has any queries regarding anything Bootcamp contact the gym on 4723 1566 or shoot me an email on dstrickland@fitsolutions.net.au.

Bootcamp Results Tables

Tue, 15 Feb 2011 00:00:00 +1000

For all our Bootcampers, I have attached an excel file of the start and end testing results for the 1st Bootcamp of the year. This is so you can track your progress yourself. If you have any questions about the testing please send me an email on dstrickland@fitsolutions.net.au.

Plenty happening

Fri, 11 Feb 2011 00:00:00 +1000

The first block of bootcamp concluded today after re-assessments with all three groups over the last couple of days. Results were great considering we had a little hiccup along the way in Yasi. Food for thought though - Do you think you did everything you could to get the best out of your 5 weeks?? Eating, drinking, sleeping etc. They are all things that let us down at times and need careful attention. Just because you go from doing no exercise to some doesn't give you the automatic right to lose weight or get fitter. There are still a bucket load of other considerations that need to be made or changed and a shit load of hard work to do as well.

Just because bootcamp is on break now for 2 weeks doesn't mean there will be nothing for you guys to do. We have an amped up timetable over the next fortnight that should enable you to keep some momentum going with your training.

We have our Monday circuit at FIT Solutions from 6pm as normal but we are also introducing another session to go with this on a Wednesday night from 6pm as well. This class will be a permanent fixture on our timetable. Tuesday and Thursday night will see us bring back circuits for the two weeks that bootcamp is off. Class times for these nights are 5.30pm to stay in line with our bootcamp timetable. We also have our Bootcamp Skills/CrossFit technique block starting this Tuesday at 6.30pm from our CrossFit Townsville facility on High Range road. So no excuses and we will see everyone next week.

See below or the calendar module to the left for the full list of what is on in the next couple of weeks.

MONDAY 5.30am @ FIT Solutions for Strength Training
6.00pm @ FIT Solutions for Circuit Training

TUESDAY 5.30pm @ FIT Solutions for Indoor Circuit Training
6.30pm @ CrossFit TSV for Intro to CrossFit

WEDNESDAY 5.30am @ The Strand for FIT Speed
6.00pm @ FIT Solutions for Circuit Training

THURSDAY 5.30pm @ FIT Solutions for Indoor Circuit Training
6.30pm @ CrossFit TSV for Intro to CrossFit

FRIDAY 5.30am @ FIT Solutions for Old School Training

Ahh the memories!

Wed, 09 Feb 2011 00:00:00 +1000

Bootcamp Skills/CrossFit technique

Tue, 08 Feb 2011 00:00:00 +1000

Further to our post on the CrossFit Intro program from the other day we have been able to nut out some more details. �We have decided to run with a 2 week program that will begin Tuesday 15 February at 6.30pm. �The program will be two sessions a week for a total of 4 sessions and each session will run for an hour. �We will aim to cover some of the fundamental movements of CrossFit that will see you tidy up on your squat, deadlift, and press to name a few. �

Cost will be $60 or $50 for FIT Solutions Members. �The program is running in the two weeks that Bootcamp is in break so take the opportunity to do something different and learn some new skills before either heading back to Bootcamp or doing some CrossFit. �We are hoping for at least 10 people for the sessions to go ahead so add to comments if you are keen and we will be in touch from there. �If you have any other questions regarding the program contact Brett at brett@crossfittownsville.com.au he will be able to tell you more about it. �

Bootcamp Final Week

Sun, 06 Feb 2011 00:00:00 +1000

We have had a stop-start last couple of days but through it all we still only missed the sessions on Thursday. Those guys are welcome to make up that session through this week. This weeks locations are as follows:

BEARS:

Monday 7/2/11 - 5.30am @ Queens Park car park, off Paxton St.

Wednesday 9/2/11 - 5.30am @ Kirwan Pool (fingers crossed on this one), Hudson St, Kirwan.

Friday 11/2/11 - 5.30am @ FIT Solutions for Re-assessment

DRAGONS:

Tuesday 8/2/11 - 5.30am @ Kirwan Pool (same as above, hopeful we can have access)

Thursday 10/2/11 - 5.30am @ Greenwood Park, corner of Thuringowa Dr and Greenwood Dr.

Friday 11/2/11 - 5.30am @ FIT Solutions for Re-assessment

COBRAS:

Tuesday 8/2/11 - 5.30pm @ Kirwan Pool

Thursday 10/2/11 - 5.30pm @ FIT Solutions for Re-assessment

* Tuesday crew make sure you note that you will be re-assessing on Friday

Update for rest of the weeks sessions

Mon, 28 Feb 2011 00:00:00 +1000

Hopefully everyone saw off Yasi without any big dramas. Conditions are on the improve and sessions will go ahead as normal from tomorrow morning. Tomorrows session is at Greenwood Park instead of the Dam which was posted originally. Saturday mornings session will be as planned at the Dam from 5.30am. People that have missed sessions over the last few days can make up in one of the other sessions run either this week or next. Keep in mind though, we are in our last week next week with both morning groups due to finish on Friday and the afternoon group to finish on Thursday. Any questions contact Dan on 0410556903 or post to comments.

Bootcamp/CrossFit skills program

Wed, 02 Feb 2011 00:00:00 +1000

We are pleased to announce that later this month we will be running an 'Intro to CrossFit' program. The idea behind this is to expose as many people as possible to the wonderful world of CrossFit and correct technique in a variety of movements you may or may not of seen before. We are double naming it a CrossFit intro/Bootcamp technique program as we see the benefits to our bootcampers as massive also.

The sessions will be run Tuesday and Thursday from 6.30pm and the block will run for 4 weeks. We have one of the best CrossFit coaches in the country in Brett running the program so consider it a 4 week journey into better movement. We encourage you to add this to your repertoire as not only will it improve technique in thiings we use everyday like squats, presses, tyre flips and KB movements, it will also introduce you to another avenue of training at FIT Solutions you may not have been aware of. We have a couple of current bootcampers who double up as avid CrossFitters and they can vouch for the effectiveness of combining both programs.

If you are interested in signing up for the first block of Intro classes email Brett at brett@crossfittownsville.com.au or call FIT Solutions on 4723 1566.

CrossFit Kids Program

Wed, 02 Feb 2011 00:00:00 +1000

Next Monday sees the return of our very successful CrossFit Kids program. The program puts kids into three age brackets - 4-6 years, 7-12 years and 13-17 years. Each program is tailored to the ability and skill level of the age bracket with all 3 programs having a strong emphasis on correct movement and technique. We will teach your kids to squat, pick stuff up and do burpees and guess what we guarantee they will love every single minute of it.

We are running 4 eight week blocks during the year with a break of a couple of weeks in between. The first block begins on Monday 7 February and runs until Friday 1 April. All classes are run out of our CrossFit Townsville facility. FIT Solutions mums and dads get your kids on board! All enquiries and bookings should go to Aimee at astrickland@fitsolutions.net.au or call the gym on 4723 1566.

Cyclone Yasi

Tue, 01 Feb 2011 00:00:00 +1000

Bootcamp will run as normal on Wednesday morning but our session at Kirwan Pool has been cancelled as they will be shutting down from Tuesday afternoon. We will still meet at the pool car park and most likely use the school oval. We encourage the Thursday morning crew to come tomorrow if they can as their session will be in massive doubt (as much as it pains me to say it). We will see how things pan out over the next 24 hours but regardless of that we hope everyone stay safe. If you have any doubts or questions don't hesitate to add to comments.

Week 4 Venues All groups

Sun, 30 Jan 2011 00:00:00 +1000

We are up to the penultimate week of Bootcamp block 1 already. We are looking at possibly merging the Bears and Dragons and running one morning group only on block 2 which is due to start 28 Feb/1 March. If we do go that way we will run Tues, Thurs, Sat as our days but happy to get feedback or suggestions from people. Cobras will stay as normal. Locations all groups:

BEARS: Monday 31 Jan 5.30am @ Cutheringa Park, West End. Park on Crauford St.

Wednesday 2 Jan 5.30am @ Kirwan Pool, Hudson St (TBC)

Friday 4 Jan 5.30am @ The Ross River Dam, the end of Riverway Dr.

DRAGONS: Same locations as Bears on their days Tuesday, Thursday, Saturday

COBRAS: Tuesday 1 Jan 5.30pm @ Cutheringa Park, West End. Park on Crauford St.

Thursday 3 Jan 5.30pm @ Kirwan Pool, Hudson St (TBC)

Will be able to confirm the Kirwan Pool for all 3 groups by Monday hopefully.

Bootcamp - Nutrition talk

Sat, 22 Jan 2011 00:00:00 +1000

We are nearly halfway in our first block for the year and everyone seems to be stepping up to the mark on the park but what are people doing off it. Make sure you are doing the little things right like staying well hydrated (a good gauge is if you haven't pissed for a few hours after BC then you are still dehydrated). Keep up your stretching before and after sessions and throughout the day. I would like to see less of people standing around talking shit before a session and more stretching and looking after your bodies a bit more (bring a foam roller if you like King). Nutrition wise don't use bootcamp as an excuse to dramatically up your calorie intake. This week I want people to follow Brett's (our CrossFit head coach) advice and aim to change one thing in your diet this week. Cut sugar is a great start if you are thinking what the hell can I do. Brett ran an awesome nutrition seminar for our CrossFitters last week and if we have enough interest we are keen to run similar for our Bootcampers. We are thinking this Wednesday at 6.30pm with all 3 groups welcome. Let us know by adding to comments.

There is still bucket loads more work to do though so let' stay on track. Sessions for all groups as follows:

Monday Bears: 24/1 - 5.30am @ Pallarenda. Meet right down the end of Cape Pallarenda Rd at the park.

26/1 - 5.30am @ Anderson Park, Corner of Gulliver St and Fulham Rd. Drive into the park.

28/1 - 5.30am @ Centrals Juniors, Anne St, Aitkenvale

Tuesday Dragons: You guys are exactly as above except of course your days which will be Tuesday, Thursday and Saturday.

Tuesday Cobras: 25/1 - 5.30pm @ Sherrif Park, Love Lane, Mundingburra.

27/1 - 5.30pm @ The Rock Pool, The Strand.

2010 Bootcamp Games Video

Sun, 16 Jan 2011 00:00:00 +1000

Finally we have been able to put together a couple minutes of video from the epic Fit Solutions Cup back in late November last year. Those of you not familiar with what went down we had the three bootcamp groups, The Bears, The Dragons and The Cobras and also invited our cousins the CrossFit Toads to compete in a morning full of action. We had 5 team based challenges for the teams to complete and it was close throughout each challenge but it was the The Dragons who took the day and became the first Bootcamp Cup champs. Post your thoughts on the vid and the day to comments. Enjoy!

Tuesday Arv Cobras Week 2

Sat, 15 Jan 2011 00:00:00 +1000

We had a lovely afternoon up in the hills of North Ward Thursday afternoon, a fiery initiation for some but everyone stood up to the challenge. A little different this week but still the same amount of fun! Locations are:

Tuesday 18/1/11: 5.30pm @ Riverway. Park out the front of the AFL grounds.

Thursday 20/1/11: 5.30pm @ Western Lions Park, corner of Charles St and Fitzroy St.

Tuesday Dragons Week 2

Sat, 15 Jan 2011 00:00:00 +1000

Numbers are smaller but there is still a bit of fire in the old Dragons (no offence Patty). You guys are piggy backing off the Bears so your program is the same and reads as follows:

Tuesday 18/1/11: 5.30am @ Riverway. Park at the car park out in front of the units.

Thursday 20/1/11: 5.30am @ Aitkenvale Park, Petunia St, Aitkenvale.

Saturday 22/1/11: 5.30am @ The Rock Pool, The Strand (Lets see if Dragons can swim)

Monday Bears Week 2

Sat, 15 Jan 2011 00:00:00 +1000

We are away and the Bears are very healthy. Numbers on Week 1 were good and the sessions gave a little taste of what is to come on this the first Bootcamp of the season. Locations this week are:

Monday 17/1/11: 5.30am @ Riverway. Park at the top car park where the units and boat ramp are.

Wednesday 19/1/11: 5.30am @ Aitkenvale Park on Petunia St, Aitkenvale. Turn onto Petunia from Ross River road.

Friday 21/1/11: 5.30am @ The Rock Pool, The Strand. Park in the main car park and bring swimming apparel.

Bootcamp Dragons (Tuesday,Thursday,Saturday)

Tue, 11 Jan 2011 00:00:00 +1000

The Dragons were a little skinny this morning but had a celebrity join their ranks for testing. �Your program will piggy back the Bears this week and reads as follows:

Thursday 13/1/11: �5.30am @ Queens Park. �Park on Burke street between touch fields and sports reserve.

Saturday 15/1/11: �5.30am @ Heatley Park, corner of Mill drive and Fulham road next to Long Tan pool.

�

Bootcamp Cobras (Tuesday,Thursday)

Tue, 11 Jan 2011 00:00:00 +1000

Good turn out Cobras! �We will see you Thursday.

Thursday 13/1/11: �5.30pm @ Queens Park. �Park on Burke street between Sports reserve and touch fields.�

Bootcamp Bears (Monday,Wednesday,Friday)

Tue, 11 Jan 2011 00:00:00 +1000

Bears sessions this week as follows:

Wednesday 12/1/11: 5.30am @ Queens Park. Park on Burke St between touch fields and sports reserve.

Friday 14/1/11: 5.30am @ Heatley Park, corner of Mill drive and Fulham road.

Bootcamp block 1 to start

Sun, 09 Jan 2011 00:00:00 +1000

We are back in action again this week with all three Bootcamps kicking off on Monday and Tuesday. Numbers are great again even with short notice which is awesome to see that people are ready to rip in again. �The Bears have recruited well during the off-season picking up a few more numbers than we saw at the back end of last year, the Dragons appear still to be in a slumber (or still celebrating last years Bootcamp cup victory) while the ever consistent Cobras have the usual suspects appearing again.

�

All bootcampers come in to your respective assessments 15 mins early to make sure any paperwork that needs to be filled in is done and we can start the measuring and weigh ins. �We want to get stuck into the main part of the fitness testing as quickly as possible and this will aide us in doing so. �In regards to the weather that is something you will have to quickly get used to if you are a new bootcamper because the show will go on no matter what the conditions and tomorrow will not be any different!!

�

See you at the gym!�

CrossFit Kids Holiday Program

Sun, 09 Jan 2011 00:00:00 +1000

On Tuesday 11 Jan we begin our CrossFit Kids holiday program. For those of you who haven't heard of the program it "puts constantly varied, functional movements and game and activity together in a fun and engaging way, to encourage and create a lifelong love of fitness and optimal health". In a nutshell though we teach your kids correct technique with bodyweight movements like squats, pushups and planks and add in games to test and incorporate those skills. Kids love to exercise and they move better than us but mostly that's because we have lost our ability to move our bodies the way they were meant to. CrossFit kids is the perfect way to ensure that kids continue to learn and be challenged and maintain their ability to move well.

The classes are split into CrossFit Pre-School (4-6yrs), Kids (7-12yrs) and Teens (13-17yrs) and run for 25mins, 30mins and 40mins respectively. The holiday program is being run in all three age groups with the times and cost as follows:

Tuesday 11 Jan - CrossFit Pre-School 11am $6

- CrossFit Kids 11.30am $8

- CrossFit Teens 12pm $10

Thursday 13 Jan - CrossFit Pre-School 11am

- Cross Fit Kids 11.30am

- CrossFit Teens 12pm

The classes are run by Rob who is a fully certified CrossFit Kids trainer. Should you wish to enrol your child in one of these classes contact Aimee at astrickland@fitsolutions.net.au.

Bring on 2011

Sat, 01 Jan 2011 00:00:00 +1000

Happy New Year to everybody! �I hope everyone has enjoyed themselves over the Christmas and New Years break but it is back to work again on Monday. �All classes will return to normal as of Monday 3rd January which includes the Monday, Wednesday, Friday 5.30am sessions and the Monday night 6pm class. �Also, as we are still in break from Bootcamp the Tuesday and Thursday night classes will run from 5.30pm. �Check the calendar for all session times.

Speaking of Bootcamp, we return on Monday the 10th for the Bears, Tuesday the 11th for the defending champs the Dragons and Tuesday arv for the Cobras. �All info is available at the top of the website but if you have any queries for bookings email rinnes@fitsolutions.net.au or dstrickland@fitsolutions.net.au.

2010 was another fantastic year for FIT Solutions/CrossFit Townsville and it was all due to the continued support we receive from everyone that trains with us. �We will continue to hold up our end of the bargain in delivering the best quality training service available in the North if you guys hold up yours and continue to turn up with great attitudes and ready to put in.

Christmas Party this Saturday night!

Wed, 15 Dec 2010 00:00:00 +1000

Remember folks the famous FIT Solutions Xmas party is this Saturday night. We are holding it at the Riverview Tavern, as tradition would have it and proceedings kick off around 6pm. We are supplying some nibblies and a few drinks. The turn out for this night the last few years has been nothing short of sensational so come one and come all and help us celebrate a great year. Hope to see you there!

Tuesday and Thursday night circuits

Thu, 09 Dec 2010 00:00:00 +1000

This is a reminder for everyone that Tuesday and Thursday night circuits will be starting at 5.30pm. Next week will be the last week for 2010 and we will kick off again week beginning January 3 with a Tuesday and Thursday 5.30pm class that week, before getting back into Boot camp the following week. Any questions call FIT Solutions HQ 4723 1566. Thanks

Tuesday-Thursday hitout

Mon, 06 Dec 2010 00:00:00 +1000

For anyone interested there is a group of people meeting at Queens Park car park for a castle hill run tomorrow at 5.30am. The Dragons are calling it pre-season training but everyone is welcome to come and have a crack. There is no charge and there will not be any trainers present but Morning Glory will be there and I think he fancies himself as a trainer!

Circuits this week.

Sun, 05 Dec 2010 00:00:00 +1000

With Afternoon Boot camp done and dusted we go back to our Tuesday and Thursday night indoor circuit timetable. Start time will be 5.30pm to stay in line with our boot camp time and cost is $10.

Morning classes will continue as usual with a 5.30am start Monday, Wednesday and Friday from the gym. Each class has something a little different so if you haven't been to one of these sessions before give it a go. Cost is $10.

So there are no excuses for anyone to not train this week with boot camp finished. The classes are there and it is a great opportunity to keep things going into Xmas.

Thanks to everyone who turned up for dinner at Cactus Jacks on Friday night. We had a great crew and things kicked on hard at The Bank afterwards. Cheers to Ando for organising entry and a bar tab for us, it was well appreciated!!

Re-assessment for Bears and Dragons

Wed, 01 Dec 2010 00:00:00 +1000

Don't forget both groups will be doing their assessment this Friday. We have the Bears coming in from around 5.15am and then the Dragons to follow from around 5.45am. There will be some over lapping but we will do our best to keep it moving smoothly and should have everyone done by 6.30am. If anyone has any dramas with these times let me know.

2011 Boot camp dates

Wed, 01 Dec 2010 00:00:00 +1000

Boot camp will be back in action on January 10-11 2011. We will be running 3 boot camps again - Bears group, Dragons group and Cobras group with their respective days and times being 5.30am Monday, Wednesday, Friday, 5.30am Tuesday, Thursday, Saturday and 5.30pm Tuesday and Thursday. Normal price for the morning Boot camps is $225. If you are a member it will be $180 (ask us about membership details) or if you sign up to direct debit you pay $30 a week and get circuit included as well. For the afternoon group the price is normally $150, $120 if you are a member or $25 on direct debit including circuits.

If you have any questions or would like further information on anything above contact Rob or Stricko.

Break up Reminder

Wed, 01 Dec 2010 00:00:00 +1000

Reminder everyone that Boot camp break up is this Friday night. We have got a good response to dinner with around 50 people coming so should be good fun. Come in at 5.30pm for drinks before and then everyone must be seated by 6.30pm. We will stay on for a little while there and then a cyclone is going to rip through the Bank night club from around 10pm (originally we had organised for 8pm but that is just asking for trouble). Make sure you get yourself somewhere for a drink with everyone and enjoy what has been a great year!

Boot camp Week 5 All Groups

Sun, 28 Nov 2010 00:00:00 +1000

We still have one more week left in this the last Boot camp of the year. Great effort from everybody Saturday but doesn't mean we won't be taking this last week like the last week of school. Expect plenty..

BEARS: Monday 5.30am @ the basketball half court on the Strand, Strand Park.

Wednesday 5.30am @ Riverway. Meet out front of the AFL training grounds.

Friday 5.15am @ FIT Solutions for re-assessment.

DRAGONS: Tuesday 5.30am @ Aitkenvale Park, Petunia St (behind the library).

Thursday 5.30am @ Rock Pool, Strand.

Friday 5.45am @ FIT Solutions for re-assessment.

COBRAS: Tuesday 5.30pm @ Soroptomist Park.

Thursday 5.30pm @ FIT Solutions for re-assessment.

BOOT CAMP GAMES WRAP UP

Sat, 27 Nov 2010 00:00:00 +1000

Wow what a morning!! In the end we had 111 people compete in 5 events that eventually saw the Dragons become the first ever FIT Solutions Boot Camp Champs. The tone was set right from the beginning of the morning though with all teams dressed to represent and ready to rip and tear. If it was an 'athletics carnival' type atmosphere we were looking for then that is exactly what we got and more. Thank you to all the competitors, you guys made the day exceed any expectations we had! Great job judges/coaches and thanks again to Sal and Basil. Below is a full run down of the events. Feel free to let us know what you thought of the morning good or bad by adding to comments.

Cobras - 22pts (4th)

The Cobras did their coach proud and despite lacking the muscle of some of the other teams they showed they could mix it up with the more fancied teams. Certainly the most prepared of anyone with powerade and fruit and looked fantastic in their home made uniforms.

Toads - 34pts (3rd)

Slow out of the blocks but hit their straps when the tyres and sand bags came out and totally dominated both events. Only team to get both girls and boys in relay final and mens team showed a pretty good Bears team a clean pair of heels.

Bears - 37pts (2nd)

Got off to a flyer in the run event and despite having the smallest number of team members refused to go away at any point. Highlight had to be their skipper stripping down to his budgies and showing that he is indeed part Bear!

Dragons - 47pts (1st)

Cheeky, Cocky and at the end of the day too good. Super consistency across every event got them home in the end. Make no mistakes though everyone will be coming for them next year and they are the Manly Sea Eagles of next years comp.

Event 1 Team run. Boys: 1st Bears 3.47, 2nd Dragons 3.49, 3rd Toads 3.52, 4th Cobras 4.40 Girls: 1st Cobras 4.20, 2nd Dragons 4.26, 3rd Toads 4.29, 4th Bears 4.37 Teams: 1st Bears 5.38, 2nd Dragons 6.09, 3rd Cobras 7.06, 4th Toads 7.37

Event 2 Tyre Time Trial. 1st Toads (5.42), 2nd Dragons (5.48), 3rd Bears (6.22), 4th Cobras (6.50)

Event 3 Sandbag Relay. 1st Toads (boys), 2nd Bears (boys), 3rd Dragons (girls), 4th Toads (girls)

Event 4 Log Pass. 1st Dragons (6.09), 2nd Cobras (7.01), 3rd Toads (7.02), 4th Bears (7.08)

Event 5 Equipment Move. 1st Dragons, 2nd Bears, 3rd Toads, 4th Cobras

The Boot camp Games

Thu, 25 Nov 2010 00:00:00 +1000

We are set! It's just the Cobras who have their session up at the Dam tonight with the Dragons and Bears already completing their last minute preparations. Not sure what the Toads have been up to but I do know they have a 'rest day' today..

We want all teams down at Strand Park by 5.45am on Saturday. Each team has a captain and they are:

Bears - Wayde 'Grizzly' Chiesa

Dragons - Pat 'George Clooney' Brady

Cobras - Nicole 'Nickers' Quartero

Toads - Rebecca 'Princess' Donegan

You will need to report to your team captain to register by that 5.45am time slot. We are hoping to get the first event underway around 6 am. Meeting place will be the BBQ area at the opposite end to the Basketball court. Captains need to come and find their coach/judge to get their teams registration form. Bears coach is Brady, Toads have BC, the Dragons will have Rob and the Cobras will have me. We are going to run 5 events and with all things going well should be done by 8am. The events are team based with a small individual component but ultimately it will come down to which team is able to find the most efficient way to get each task completed.

The bookies had the Dragons at $2 favourites but after this morning's dreadful display have drifted to $3.50 with the Toads taking outright favouritism at $2.50 (just ask them who they think will win). The Bears have been ravaged by injury, illness and no ticker and are at $5.00 with the dark horses of the Games being the Cobras at $6.00 who have come in from $25 after the announcement of a Boot camp break up. The FIT Solutions Cup really is anybody's and it will come down to who is willing to go that bit extra when it gets a little tough.

It's going to be an awesome morning so bring your game faces and get ready to rumble! See everyone there on Saturday.

SHIRTS

Thu, 25 Nov 2010 00:00:00 +1000

Hi Everyone,

For those of you who ordered Fit Solutions Shirts a few weeks ago, the order has arrived! �The shirts are available for collection from the gym. �They are $25 each. �If you are a bootcamper who has ordered one, and would like Dan to bring yours down on Saturday morning, please either make payment by direct deposit (make sure you reference with your name and "shirt"), or bring cash on Saturday, then add comment so we know to bring yours. If you can't remember if you ordered one, email Aimee astrickland@fitsolutions.net.au! �For those of you who didn't order, we have a few spare shirts with CrossFit Townsville logos available from the box. �Otherwise, we will look at ordering another lot of shirts in a different design when the demand is there.

�Cheers,

Aimee�

Boot camp Break Up!!

Tue, 23 Nov 2010 00:00:00 +1000

We still have a little under two weeks left in our last boot camp of the year and this weekend will see us begin a tradition that will become Boot camp folklore. But after all the hard work is done we have another very important tradition to continue and I am sure most would even argue that it is 'the' most important and best part of boot camp and that is the break up.

So on Friday 3rd December we are going to finish Boot camp with a bang. We have booked Cactus Jacks, Flinders Street from 5.30pm for dinner to start us off. We understand if people can't get away that early but feel free to come and join us whenever you can. Please RSVP by this Friday via the blog by adding to comments. Our booking will be based on how many people add so if you are keen for some dinner before we kick on put your name down and tell us you're in! Following dinner we will head down to the Bank Night Club from around 8pm where we will have the run of the place for a couple of hours and Ando has been good enough to put on some drinks for us as well. It should be a cracker night and a great way to celebrate an awesome year with an awesome bunch of people. Remember RSVP via comments and the more the merrier coz tis' the season..

Boot camp Week 4 - Mon, Wed, Fri

Fri, 19 Nov 2010 00:00:00 +1000

Week 4 Boot camp for the Monday group is as follows. Don't forget this weekend is our first Boot camp games and we will be doing a Saturday instead of a Friday. Post in comments if you are a definite starter for the Mighty Bears. You will have a few jumping ship so get your numbers together!

Monday 22/11/10: 5.30am @ Tafe grounds, Pimlico. Park on Hugh street across the road from Pimlico High.

Wednesday 24/11/10: 5.30am @ Sherrif Park, Love Lane, Mundingburra.

Saturday 27/11/10: 5.45am @ Strand Park for Boot Games 1.

Boot camp Week 4 - Tues, Thurs, Sat

Fri, 19 Nov 2010 00:00:00 +1000

The Dragons look good going into Games week. Post to comments and make a statement that you will be there Saturday ready to rip! Your week as follows.

Tuesday 23/11/10: 5.30am @ Brothers soccer club, Bayswater road.

Thursday 25/11/10: 5.30am @ Sherrif Park, Love Lane, Mundingburra.

Saturday 27/11/10: 5.45am @ Strand Park for Boot camp Games 1.

Boot camp PM Week 4 - Tues, Thurs

Fri, 19 Nov 2010 00:00:00 +1000

The Cobras are certainly the most organised of any of the teams but who is putting their hand up for Saturday?? Post to comments if you decide you aren't going to stay in bed like you normally do early on a Saturday morning. Your sessions are as follows:

Tuesday 23/11/10: 5.30 pm @ Sherrif Park, Love Lane, Mundingburra.

Thursday 25/11/10: 5.30 pm @ The Ross River Dam.

Saturday 27/11/10: 5.45 am @ Strand Park for Boot camp Games 1.

Boot camp PM Week 3 - Tues, Thurs

Sun, 14 Nov 2010 00:00:00 +1000

Week 3 locations for the Afternoon Cobras are as follows:

Tuesday 16/11/10: 5.30pm @ Anderson Park. Drive into the park off Gulliver St.

Thursday 18/11/10: 5.30pm @ Long Tan Pool, Linderman Rd, Heatley.

Boot camp Games update

Sun, 14 Nov 2010 00:00:00 +1000

We are two weeks down already in this block of Boot camp and attendances continue to be great, although the Long Tan sessions for the morning groups set the cat amongst the pigeons with quite a few missing (duly noted don't worry about that!). It's the Arvo Cobras turn at the pool this week and I would be thinking there aren't nearly as many pikers in this group!

Now for the Games..

The date is set down for Saturday 27 November and will kick off at 6am.

The venue will be Strand Park.

There will be 5 team challenges run in a couple of different formats - time trial and all in.

At this stage Boot camp will field 3 teams - The Monday Bears, The Tuesday Dragons and the Arvo Cobras. We are also hoping the CrossFit Townsville Toads will throw their hat in the ring too, so we are looking at having over 100 people having a crack. It won't be the toughest session you do in Boot camp with the main aim team work and having a bit of fun but numbers will be crucial to your team otherwise it will turn into a very, very tough morning. We are looking for an Athletics carnival atmosphere on the day so paint yourselves up in your team colours and get set to compete for the ultimate glory in Australian Boot camp - The FIT Solutions Cup.

There will be more info to follow on where exactly to meet and what to expect, bring etc.

Boot camp Week 3 - Mon, Wed,Frid, Fri.

Sun, 14 Nov 2010 00:00:00 +1000

Week 3 for the Bears crew begins with an old favourite. Program as follows:

Monday 15/11/10: 5.30am @ The Ross Dam, right at the end of Riverway drive.

Wednesday 17/11/10: 5.30am @ Queens Park. Park on Burke St.

Friday 19/11/10: 5.30am @ Western Lions Park, corner of Charles St and Fulham Rd. Park on Fitroy St.

Boot camp Week 3 - Tues, Thurs, Sat

Sun, 14 Nov 2010 00:00:00 +1000

You guys get to finish with an old favourite. Week 3 of Boot camp for the Dragons group is as follows:

Tuesday 16/11/10: 5.30am @ Queens Park. Park in the Touch car park off Paxton St.

Thursday 18/11/10: 5.30am @ Dan Gleeson Gardens. Park on Thuringowa Drive out the front of the park.

Saturday 20/11/10: 5.30am @ The Ross Dam. Drive right to the end of Riverway Dr.

Boot camp PM Week 2 - Tues, Thurs

Sun, 07 Nov 2010 00:00:00 +1000

Great session in town last Thursday for the PM crew or 'Cobras" as you have become known. �This weeks times and locations as follows:

Tuesday 9/11: �5.30pm @ the Rock pool, The Strand.

Thursday 11/11: 5.30pm @ Anzac park, The Strand. �Meet opposite Melton Terrace

Boot camp Week 2 - Tues, Thurs, Sat

Sun, 07 Nov 2010 00:00:00 +1000

Locations for Tuesday, Thursday, Sat morning group for Week 2 as follows:

Tuesday 9/11: 5.30am @ Western Lions Juniors, corner of Fulham Rd and Charles St. Park on Fitzroy St.

Thursday 11/11: 5.30am @ Riverway. Park in front of AFL ground.

Saturday 13/11: 5.30am @ Long Tan Pool, Linderman Avenue, H town

Boot camp Week 2 - Mon, Wed, Fri.

Sun, 07 Nov 2010 00:00:00 +1000

The early favourites to take out the Boot camp games are the Bears. Your locations for Week 2 as follows:

Monday 8/11: 5.30 am @ Corcoran Park, Queens Rd.

Wednesday 10/11: 5.30am @ Little Greenwood Park, Greenwood Drive. The park is opposite Squires Cresent.

Friday 12/11: 5.30am @ Long Tan pool, Linderman Avenue, H town.

Let it begin!!

Wed, 03 Nov 2010 00:00:00 +1000

So we are officially underway in the last boot camp of the year and while we had a few no-shows for different reasons we still got 100 people assessed in the last two days. People might be wondering about the the whole team name thing well the plan is for the last Saturday (our traditional slog session) to be our first Boot camp games day. We flirted with the idea last boot camp but decided, after popular demand that we should definitely include it in this one and end with a bang. Now this doesn't mean you should start panicking because while the idea is to provide a little bit of friendly competition between the groups it will be designed for a bit of fun.... Each group has been assigned a team mascot - Monday AM group are the Bears, Tuesday AM the Dragons and Tuesday PM the Cobras. More details to come! Have FUN this week.

Boot camp PM - Tues, Thurs

Wed, 03 Nov 2010 00:00:00 +1000

The Cobras second session location as follows:

Thursday 4/11/10: 5.30pm @ The corner of Wills and Stanley street. Park on Wills.

Boot camp - Tues, Thurs, Sat

Tue, 02 Nov 2010 00:00:00 +1000

You guys will be known as the 'DRAGONS' and it all starts for you on Tuesday. Program as follows:

Tuesday 2/11/10: 5.30am @ FIT Solutions for Initial Assessment.

Thursday 4/11/10: 5.30am @ Calvary Christian College, Bayswater Rd for 'Donuts on a string'

Saturday 6/11/10: 5.30am @ The Strand for a 'Picnic'. Meet at the basketball half court outside the Picnic Bay surf club.

Boot camp - Mon, Wed, Fri.

Mon, 01 Nov 2010 00:00:00 +1000

Week 1 of Boot camp for the Monday crew or the 'BEARS' as you shall be known for the next 5 weeks is as follows:

Monday 1/11/10: 5.30am @ FIT Solutions for Initial Assessment.

Wednesday 3/11/10: 5.30am @ Soroptomist Park for "The Ladder".

Friday 5/11/10: 5.30am @ Dan Gleeson Gardens. Park in the council car park off Hinchinbrook Dr.

Afternoon Boot Camp run times

Thu, 14 Oct 2010 00:00:00 +1000

Boot camp Week 5

Sat, 09 Oct 2010 00:00:00 +1000

We are moving into week 5 of both boot camps this week. Don't forget we are having our mandatory 2 week lay off before we move into the last boot camp of the year where we are looking at running two morning groups and possibly two afternoon groups as well. Start date will be 1 and 2 November respectively. Drop us a line if you have any queries on days, times etc.

Venues for Morning group as follows:

Tuesday 12/10/10: 5.30am on the grassy area out the front of Tobruk pool.

Thursday 14/10/10: 5.30am @ Queens Park. Park in the touch car park

Friday 15/10/10: 5.30am @ FIT Solutions for Re-assessment.

Venues for Afternoon group as follows:

Tuesday 12/10/10: 5.30pm @ Queens Park. Park in the touch car park.

Thursday 14/10/10: 5.30pm @ FIT Solutions for Re-assessment.

Week 4 Venues

Fri, 01 Oct 2010 00:00:00 +1000

There has been great chit chat between the groups this week and it has got me thinking what we can do with it. So I propose a challenge to match everything that has gone before it. Tyres, logs, stretchers, sand bags, utes, camels, donkey you name it and we will throw it in there, and all for the prestige of holding up the great "FIT Solutions Cup". Takers ???

Venues for the Morning Madness Crew

Tuesday 5/10/10: 5.30am at Anderson Park, cnr of Gulliver St and Fulham Rd

Thursday 7/10/10: 5.30am at Joe Kirwan Park, Charles St.

Saturday 9/10/10: 5.30am TBA

Venues for the Afternoon Delights

Tuesday 5/10/10: 5.30pm at Pallarenda. Drive all the way to the end and park at the turnaround.

Thursday 7/10/10: 5.30pm at Gill Park. Park on Palmerston St.

Boot camp Throw down anyone??

Sat, 25 Sep 2010 00:00:00 +1000

Rumours have been circulating in the last couple of days of a Boot camp AM v Boot camp PM challenge. Nothing can be substantiated at this stage but it is out there now!!

VENUES FOR MORNING CREW

Tuesday 28/9/10: 5.30 am @ The Dam. Follow riverway drive to the end and prepare for battle!

Thursday 30/9/10: 5.30 am @ Riverway. Park out the front of AFL training ground.

Saturday 2/9/10: 5.30 am @ Heatley Park. Corner of Mill drive and Fulham road.

VENUES FOR AFTERNOON CREW

Tuesday 28/9/10: 5.30 pm @ The Dam. Follow riverway drive right to the end.

Thursday 30/9/10: 5.30 pm @ Dan Gleeson Park. Park in the council car park.

Morning Boot Camp Week 2

Sat, 18 Sep 2010 00:00:00 +1000

Locations for the morning boot camp crew, week 2 are as follows:

Tuesday 21/9/2010: 5.30 am @ Western Lions Park, corner of charles and fulham. Park on Fitzroy street.

Thursday 23/9/2010: 5.30 am @ Sherrif Park, Love Lane, Mundingburra.

Saturday 25/9/2010: 5.30 am @ Strand Park. (May change but will let everyone know)

Afternoon Boot Camp Week 2

Sat, 18 Sep 2010 00:00:00 +1000

Locations for the afternoon boot camp week 2 are as follows:

Tuesday 21/9/2010: 5.30 pm @ Western Lions Park, corner of fulham road and charles street. Park on Fitzroy street.

Thursday 23/9/2010: 5.30 pm @ Queens Park. Park on Burke Street.

Afternoon Boot Camp

Tue, 14 Sep 2010 00:00:00 +1000

Don't forget the Corporate Tri this weekend! Even if you are not entered FIT Solutions has a stack of teams involved so if you have nothing on come and support your mates and have a look at Rob and Brady tear up the bike course in their cycling kit! Venue for Thursday:

Thursday 16th September: 5.30pm meet outside the Calvary Christain College, Bayswater Road.

Morning Boot Camp

Tue, 14 Sep 2010 00:00:00 +1000

Remember we are doing a Friday session instead of a Saturday due to the Triathlon Festival being on this weekend. We have a number of people involved including yours truly, and if anyone else wants in let us know because we will find you a team. Venues for the week as follows:

Thursday 16th September: 5.30am meet at corner of Wills and Stanley Street

Friday 17th September: 5.30am meet at the Rock Pool.

Boot Camp

Tue, 14 Sep 2010 00:00:00 +1000

The latest installment of Boot Camp kicked off for the morning and afternoon groups today with great numbers in both groups. We were very close to running two afternoon boot camps separately but have decided to run with just the one but have 3 trainers at all sessions. Bear with us on this guys as we know it is a little different to normal but we promise we wont compromise the quality of what we deliver. We take a lot of pride in our Boot Camp and the fact we have so many people continue to back them up. At the same time it is our pleasure to welcome many new faces to start their boot camp journey and we won't disappoint! We are looking forward to the next 5 weeks with everyone!!

If there are any queries on anything boot camp please don't hesitate to contact Rob or myself.

News

Thu, 02 Sep 2010 00:00:00 +1000

Just a reminder of a few things that are happening in the next couple of weeks:

The Townsville Triathlon Festival is being run 18th-19th September. Anyone looking for a team contact either Rob rinnes@fitsolutions.net.au or me dstrickland@fitsolutions.net.au and we will be able to help you out. Have a crack people!!

The next two Boot camps (morning and afternoon) are due to start back on the 14th September. Both lists are approaching capacity so if you want in let us know now especially with the afternoon group as we will be closing listings on Friday 10th September.

We have decided to stop running our Tuesday and Thursday night circuits out of the FIT Solutions base while Boot camp is running. We apologise to the people this affects but with our Afternoon boot camp numbers growing all the time we need the man power on the ground. On the off weeks from Boot camp we will run the sessions as per normal. Check the calendar for times.

During breaks from Boot camp we are going to continue with our running group that we started leading into the running festival. Locations will be posted on the web site. This week for anyone keen we will be meeting at the Rock pool.

If there are any queries regarding any of these issues please don't hesitate to contact Rob or myself.

Boot Camp PM 2.4km Results

Thu, 26 Aug 2010 00:00:00 +1000

Week 5 Boot Camp

Sat, 21 Aug 2010 00:00:00 +1000

Thanks again to Jordan for organising this mornings Rogaine session. I think everybody enjoyed themselves and if you didnt get a workout then you didnt go hard enough. Eventual winners were Pat Brady's team so congratulations to you guys. A couple of teams had some trouble reading maps but we wont mention any names, K2! Thanks to everybody for the turn out!

Test week this week.

MORNING BOOT CAMP

Tuesday 24/8/10: 5.30 am at Western Lions Juniors. Corner of Fulham and Charles.

Thursday 26/8/10: 5.30 am. Castle Hill dash. Meet in the the touch fields car park.

Friday 27/8/10: 5.30 am at FIT Solutions for Re-assessment.

AFTERNOON BOOT CAMP

Tuesday 24/8/10: 5.30pm. Castle Hill dash. Meet in the touch fields car park.

Thursday 26/8/10: 5.30pm at FIT Solutions for Re-assessment.

Rogaine 2

Wed, 18 Aug 2010 00:00:00 +1000

This Saturday we are running a Rogaine session again to decide the FIT Solutions cup. For those that don't know Rogaine is urban orienteering and it is great fun. Jordan has set up an awesome course for us that covers a little more ground than last time but the surrounds are still similar. We are opening this session up to include not only the morning boot campers but anyone interested in a couple of hours of running, navigation, problem solving and some sledging. Cost is $15 if you are not a member of the morning boot camp. Anyone keen let me know on the comments so I can work out teams. Oh yeah and did I mention my team are the current cup holders - no biggie!

Week 4 Morning Boot Camp

Sun, 15 Aug 2010 00:00:00 +1000

Tuesday 17/8/2010: 5.30 am at Gill Park, Gulliver. Park on Palmerston street off Hugh Street.

Thursday 19/8/2010: 5.30 am at Anderson Park. Corner of Gulliver Street and Fulham Road.

Saturday 21/8/2010: 5.15 am at Strand Park. Meet on the side where the police beat is.

Week 4 Afternoon Boot Camp

Sun, 15 Aug 2010 00:00:00 +1000

Tuesday 17/8/2010: 5.30pm at Sherrif Park, Love Lane, Mundingburra.

Thursday 19/8/2010: 5.30pm at The Rock Pool.

Running Festival

Sun, 08 Aug 2010 00:00:00 +1000

Well done to everyone who participated in the Running Festival. Lots of people flew the FIT Solutions flag and we are very proud of you all on your efforts. Congrats to Sal Heslop on a massive PB and going under 2 hours for the half for the very first time, Ian Bow wow Bowry on a scorching 1 hr 29 ish run and Tahnie for her very first half marathon. A special mention to Ian Heslop who smashed his way through a full marathon - amazing effort. Not to forget everyone else that participated who in their own right achieved something to be proud of whether it was completing a full marathon or getting through 5k without stopping to walk for the first time ever. Great stuff.

Thanks to everyone that stopped by for some brekkie after the run too. It was great to get together, have something to eat and talk ourselves up!! Brady and BC you boys were trojans on the barbies, so a big thanks to you guys. Also thanks to Troy, Kat and Mel who were down their early to lend a hand as well and then of course the amazing Aimee for her incredible organisational skills and over catering!

I hope people were inspired by today becuase it's time to turn our attention to the TP Human Capital Team Triathlon which is now only 5 weeks away. Anyone looking for a team let us know because we have at our disposal some lethal swimmers which is usually the hardest thing to find. We want our presence felt on this weekend so let's get involved!

Morning Boot Camp

Sun, 08 Aug 2010 00:00:00 +1000

Locations for Morning Boot camp Week 3 are as follows:

Tuesday 10/8/2010 - 5.30am at Palmetum Gardens. Turn left just after the Nathan street bridge.

Thursday 12/8/2010 - 5.30am at Greenwood Park.

Saturday 14/8/2010 - 5.30am at Strand Park

Afternoon Boot Camp

Sun, 08 Aug 2010 00:00:00 +1000

Locations for Afternoon Boot camp Week 3 are as follows:

Tuesday 10/8/2010 - 5.30pm at the park right down the end of Cape Pallarenda road where the national park is.

Thursday 12/8/2010 - 5.30pm at Cutheringa Park on Crauford Street, West End.

Last Chance for Running Festival BBQ...

Thu, 05 Aug 2010 00:00:00 +1000

Hi Everyone. Thanks for those people who have already RSVP'd to say you will stop in for some breakfast following the running festival on Sunday morning. If you haven't RSVP'd and would still like to come, you need to let me know BY FRIDAY so i can finalise catering. We are meeting at the BBQ's near the waterpark from around 8am... don't forget to wear your Fit Solutions colours to support our runners. Thanks... Aimee.

Week 2 Boot Camp venues

Sun, 01 Aug 2010 00:00:00 +1000

MORNING GROUP

Tuesday 3/8/2010 - 5.30am at Aitkenvale Park. Turn off Ross River road onto Petunia Street.

Thursday 5/8/2010 - 5.30am at Riverway.

Saturday 7/8/2010 - 5.30am at the Rock Pool.

AFTERNOON GROUP

Tuesday 3/8/2010 - 5.30pm at Mt View Park, Kirwan. Located on the corner of Mill drive and Bamford Lane

Thursday 5/8/2010 - 5.30pm at Queens Park. Park at the bottom of the touch fields.

Program Update

Wed, 28 Jul 2010 00:00:00 +1000

Just a couple of changes to the timetable for August that will become effective as of Monday. Firstly, apologies to FIT Speed crew who rocked up at Riverway as stated on the calendar. Clearly I still need to learn how to read that thing but from now on FIT Speed will be out of FIT Solutions where we will do speed and agility in the park and come back for a mini circuit in the back half of the session. We are streamlining our sessions on the Wednesday so instead of running a circuit and a FIT Speed session separately we are going to run both in a combined session. We have been doing this for the last few weeks while we have had our crew overseas and I think it has been really successful with numbers great.

The morning program is looking healthy with the Monday 5.30am timeslot seeing the return of a weights group style of session. This is a resistance training session with a strength bias and a finisher. Wednesday as stated will be a combo of FIT Speed and an indoor circuit and Friday is as always the old school circuit run by the incredible Kate Wade. I think we have come up with a pretty awesome formula that covers all the bases. Let us know what you think, all feedback will be taken on board because at the end of the day we want to give you the best possible program.

Boot Camp's Back

Tue, 27 Jul 2010 00:00:00 +1000

Welcome back morning and afternoon boot campers. Hope you all are as glad to be back as I am to have you all back. It's great to have lots of new faces on this block and I hope you guys enjoy the challenges ahead. No surprises in testing today just the same old but great to see run times haven't slipped to much. This Boot camp set yourself a goal and go after it - hard!

Venues for Morning Boot camp as follows:

Thursday 29/7/10: 5.30am at Western Lions Juniors - corner of Fulham road and Charles street.

Saturday 31/7/10: 5.30am at Weir School - Ross River road

Venue for Arvo Boot camp:

Thursday 29/7/10: 5.30am at Reana Park - On Greenwood drive opposite Miller circuit.

See you then!

Row, Row, Row

Mon, 26 Jul 2010 00:00:00 +1000

Big congratulations to the rowing crew of Dave Magoo, Tony Wade and Mark and Sue Franzmann who all completed their half marathon on the rowers on Saturday. Yeah that's right a half marathon, 21 kilometres on the rower, an awesome achievement. I set this challenge back in March and these guys have been training every Wednesday night and Saturday morning since to build up to the distance. Details of each persons row are as follows:

Mark - Time - 1:28.19.3
Av/500 - 2:05.5
Stroke rate - 26

Tones - Time - 1:32.46.9
Av/500 - 2:11.9
Stroke rate - 26

Magoo - Time - 1:34.10.4
Av/500 - 2:13.9
Stroke rate - 27

Sue - Time - 1:48.39.1
Av/500 - 2:34.5
Stroke rate - 27

Times for everyone were absolutely outstanding. If you want to know just how tough it would of been try sitting on Mark's pace of 2min05sec per 500m for 10 mins let alone an hour and a half. Special thanks to Bel, Kat, Nic and Kylie who stuck around at FIT Solutions and cheered everyone on. Well done again crew!!

Running Festival BBQ

Sun, 25 Jul 2010 00:00:00 +1000

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.

Saturday Morning Run

Thu, 22 Jul 2010 00:00:00 +1000

This week we are going to have some fun with a time trial. For people doing the half marathon there is a 9.5km course that should be run at a strong pace. With two weeks to go this should be the last hard hitout with only some speed work and tapering to follow. Follow the link below for the course:

www.mapmyrun.com/route/au/kirwan/263127979864182964

There is also a 5.5 km course (I promise) for people of thinking of doing the 10k or 5k. Same thing goes guys go hard and try and hang on. Go to the link below to have a look at the course.

www.mapmyrun.com/route/au/cranbrook/692127979746429690

Who's in ??

Commando Steve Group Photo

Sat, 17 Jul 2010 00:00:00 +1000

Saturday Morning Run

Fri, 16 Jul 2010 00:00:00 +1000

3 weeks left before the Running Festival so lets keep pumping the k's into the legs. We will be leaving from the rock pool at 6 am with two options for people. The first is a 13k run that goes through South Townsville and the other is a shorter run of 6k through the City. If you want to have a look at the run go to this link: www.mapmyrun.com/route/au//252127924825749136. The 6k run starts the same but instead of heading towards South Townsville we go through town. Looking for a good showing after a great roll up last week. See you there!!

Townsville Running Festival

Fri, 09 Jul 2010 00:00:00 +1000

The Townsville Running Festival is 4 weeks away and we are pretty keen to keep with our tradition of waving the FIT Solutions flag in droves. Three years ago we had 11 of our people complete the half marathon with most of those guys backing up in every half since and last year we had around 40 or so people compete in some sort of event which was awesome. Events this year again include the 5km run/walk, 10.5km, half marathon and full marathon and we are looking for as many people as possible, across all the events, to participate and wear the FIT Solutions colours with pride while doing so! So to go with this we are doing a weekly run to get people in the groove and ready to go. These sessions are free we are just looking for people to turn up and have a social run together, by yourself or whatever pleases. Tomorrow will be our first run and we are going to leave from the Weir School at 6 am for an 8km loop. It would be great to see as many there as possible.

What's Coming Up..

Tue, 06 Jul 2010 00:00:00 +1000

We have a few things coming up in the next few weeks including a large chunk of our staff heading to the US to do us proud in the CrossFit World Games. Being down in staff is going to cause us to do a little bit of shuffling around but we will do our absolute best for it not to impact on people too much.

Wednesday 7 July: Origin 3 session. 5.30pm at Dan Gleeson Gardens

Thursday 8 July: Afternoon Boot Camp re-assessment. 5.30pm at FIT Solutions gym.

Friday 9 July: Morning Boot Camp re-assessment. 5.30am at FIT Solutions gym.

Saturday 10 July: River loop run. Meet at Weir school for 6.00am start.

Saturday 10 July: The return of Saturday morning circuits. 8.00am at FIT Solutions gym.

Sunday 11 July: Sunday morning ride. 6.00am leave from FIT Solutions gym.

Wednesday 14 July: Combined FIT Speed and Indoor Circuit session. Meet at FIT Solutions gym.

Saturday 17July: Strand/Castle Hill run. Meet at 6.00am at Rock Pool.

Wednesday 21 July: Combined FIT Speed and Indoor Circuit session. Meet at FIT Solutions gym.

Tuesday 27 July: Next Morning Boot Camp begins. 5.30am at FIT Solutions gym.

Tuesday 27 July: Next Afternoon Boot Camp begins 5.30pm at FIT Solutions gym.

Sunday 8 August: Townsville Running Festival. 5k, 10k, Half and Full marathon.

We now have our Calendar back in operation so if you want further details of all classes go to the Calendar icon next to the blog.

Week 5 Boot Camp

Sun, 04 Jul 2010 00:00:00 +1000

Both boot camps enter their final week's this week before a short break. Locations for morning boot camp are as follows:

Monday 5/7/10 - 5.30 am @ the grass area in front of Tobruk pool near the beach.

Wednesday 7/7/10 - 5.30 am @ the top part of Queens park where the running track is.

Friday 9/7/10 - 5.30 am @ FIT Solutions gym for re-assessment.

Afternoon boot camp locations:

Tuesday 6/7/10 - 5.30 pm @ Queens Park

Thursday 8/7/10 - 5.30 pm @ FIT Solutions gym for re-assessment.

Mt Stuart Excursion

Fri, 02 Jul 2010 00:00:00 +1000

Tomorrow morning we are going to tackle Mt Stuart so please come prepared with water because it is going to be a long, hard slog. Any afternoon boot campers interested coming for the trip please do because we are going to need all the help we can get. It is always a challenging session but certainly very satisfying once you get to the top. 5.15 am for a 5.30 am start. See you all there!

Commando Steve Wrap

Sun, 27 Jun 2010 00:00:00 +1000

Thank you to all that attended the FIT Solutions Commando Steve Boot Camp morning. I think everyone would agreee it was a nice tough morning and certainly worth it (even the 73 burpees group 2 did). Both groups went about their work fantasticly and I know Steve was suitably impressed. To Steve we say thank you for the experience and opportunity. You are an ultimate professional and I have no doubt people will take something away with them from the experience. Big thanks to Brett for helping with the gear and organising Steve coming up, Reek for holding the fort and getting everyone signed in and big BC for being the everywhere man and a dead set champion! We are very keen to hear your feedback about the morning (be sensible Troy) so please add your comments. In the next few days we will be posting photos for all to view. Anyone interested in our services please contact us either via the website or direct at FIT Solutions on 4723 1566. Back to the slog for the morning and afternoon groups this week with Week 4!!

Afternoon Boot Camp

Sun, 27 Jun 2010 00:00:00 +1000

Afternoon Boot Camp venues for Week 4 are:

Tuesday 29/6/2010 - 5.30 pm at The Dam.

Thursday 1/7/2010 - 5.30 pm at Corcoran Park, Queens Road, Hermit Park.

We have been a lot more consistent in this Boot Camp with sessions which is great to see but Week 4 is a "hard" week so I challenge all of you to be there at the Dam ready to fire.

Morning Boot Camp

Sun, 27 Jun 2010 00:00:00 +1000

Good to see quite a few Morning and Arvo Boot Campers give the Commando Steve session a crack. I was particularly impressed by you guys in that session so that tells me that we are starting to get close to where I want you to be. Week 4 this week will culminate with our bi-annual "journey " up to the summit of Mt Stuart. With the weather being the way it is we will start at 5.30 am and dont make any plans because it will be a long one as usual. Program this week is as follows:

Monday 28/6/2010 - 5.30 am at Mountview Park, corner of Mill Drive and Bamford Lane.

Wednesday 30/6/2010 - 5.30 am at The Rock Pool.

Saturday 3/7/2010 - 5.30 am at Mt Stuart car park.

Commando Steve Boot Camp

Thu, 24 Jun 2010 00:00:00 +1000

We can finally reveal that the venue for this weekend's Commando Steve Boot Camp will be at Strand Park. This is going to be a massive occasion and with numbers the way they are for both groups and light being an issue Strand Park is the logical choice. The first group kicks off at 5.30am and we want people to be there by 5.15am for roll call. Meet at the basketball court near Picnic Bay Surf Club. Dont be late people because we are running on a tight time line and we will be starting at 5.30am with or without you. Second group arrive at 6.30am for a 6.45am kick off and meet at the same spot. If you have any worries about this weekend (besides being flogged to death) drop Rob an email at rinnes@fitsolutions.net.au or call Dan on 0410 556 903. We hope everyone is looking forward to the day as much as we are. It is a once off opportunity for you to experience a session by Australia's biggest celebrity trainer. See you then!

No FIT Speed Tonight

Wed, 23 Jun 2010 00:00:00 +1000

There will be no FIT Speed session tonight. We will resume as per normal next Wednesday from Dan Gleeson Gardens at 5.30pm. Apologies to all. See you next week.

Tabata UDP

Wed, 23 Jun 2010 00:00:00 +1000

Complete 8 rounds of 20 seconds on 10 seconds off of the following

Wallball
Butterfly Situps
Pushups
Sumo Deadlift High Pull
Shuttle Run "Hit The Ground"

Finisher
Medball Relay

Morning Boot Camp

Sat, 19 Jun 2010 00:00:00 +1000

A reminder that this week there will be a Friday session instead of a Saturday session as we have Commando Steve here on the Saturday running a Boot Camp session. There are still a couple of places left if you are keen to take part. Program for this week is as follows:

Monday 21/6: 5.30am @ Queens Park - meet down at the bottom touch fields on Burke Street.

Wednesday 23/6: 5.30am @ Aitkenvale Park - meet at Petunia street, Aitkenvale (off Ross River Road)

Friday 25/6: 5.30am @ Riverway - meet at car park in front of AFL training ground.

Afternoon Boot Camp

Sat, 19 Jun 2010 00:00:00 +1000

Arvo Boot Campers great session at Queens Park on Thursday night. Numbers were great and effort was awesome. Week 3 as follows:

Tuesday 22/6: 5.30 pm @ Heatley Park - Fulham Road.

Thursday 24/6: 5.30 pm @ The Rock Pool, Strand

See you there!

Origin 2 session

Mon, 14 Jun 2010 00:00:00 +1000

Origin 2 is this Wednesday night folks so batten down the hatches for another crack at the origin session. This time we will be training at 5.30 pm instead of 5.15 am and we are going to turn back the clock to the good ol' days and run the session out of Dan Gleeson Gardens. Come one come all and see how you aim up!

Morning Boot Camp

Fri, 11 Jun 2010 00:00:00 +1000

The Week 2 program for monring Boot Camp is as follows:

Monday 14/6 - 5.30 am at Heatley Park, Fulham Road.

Wednesday 16/6 - 5.30 am at Greenwood Park, Thuringowa Drive.

Saturday 19/6 - 5.30 am at The DAM.

Monday is a public holiday but we will still be training so maybe go easy if you decide on a Sunday sesh!

Afternoon Boot Camp

Thu, 10 Jun 2010 00:00:00 +1000

Tonight may have come as a little shock for some but hang in because it will get easier, I promise. For everyone else expect it to get a lot harder than that! Nice job everyone though. Sessions for next week as follows:

Tuesday 15/6 - Riverway. Meet at the car park out in front of the AFL training field.

Thursday 17/6 - Queens park. Meet on Burke Street between sports reserve and touch fields.

Keep the comments coming we love banter!!

Have a good weekend!

2.4km run and Double Shuttle times

Wed, 09 Jun 2010 00:00:00 +1000

Times for the Afternoon Boot Camp group for the 2.4km/Double shuttle as follows:

Amanda 13.47/57.54
Amy 12.41/49.33 (girls record)
Ashlee 17.06/54.85
Brooke 15.44/55.15
Bernadette 13.21/1.00.69
Cindee 13.05/57.28
Jodi C 18.03/1.01.15
Jodi F 19.55/1.10.69
Kylie M 12.35/54.63
Kelly-anne 13.41/57.31
Kimberly 13.27/59.54
Kristy 12.21/53.49
Kylie 12.48/51.75
Mal 11.05/47.28
Natalie 11.10/49.38
Nicole M 12.46/55.85
Nicole Q 14.56/56.11
Bec D 12.01/50.68
Bec K 12.44/58.91
Seth 13.16/51.73
Shane 12.22/51.36
Theresa 18.35/1.04.26

UDP Team Training

Wed, 09 Jun 2010 00:00:00 +1000

5 Stations of

Push Press @ 15kg
Row For Calories
Butterfly Situps
Clap Pushups
Box Jumps.

In teams of 3 complete as many reps as possible in the time it takes one of the other teams to reach 120 Calories.

Afternoon Boot Camp

Tue, 08 Jun 2010 00:00:00 +1000

Awesome start to Afternoon Bootcamp. Lots of new faces so welcome to you guys and it is also great to have all the usual suspects back too. We will meet at 5.30pm on the corner of Wills and Sturt street for Thursdays session. Times for the 2.4km run and the double shuttle will be posted for both groups tomorrow. Some good times in both and plenty of room for improvement too. The next 5 weeks will be challenging but certainly well worth all the pain at the end of it! See you Thursday.

Morning Boot camp

Tue, 08 Jun 2010 00:00:00 +1000

Good to have everyone back on deck and a warm welcome to our new rookies Jo, Jen and Amy.� A couple of curve balls in testing this morning but everyone aimed up well.� Nat you were a notable absentee.� Venues for rest of the week as follows:

�Wednesday 5.30am - Meet on Burke Street between Queens Park Touch Fields and Sports Reserve.

Saturday 5.30am - Meet at Brothers Soccer Club, Bayswater Road, Mt Louisa

Whats Happening

Sun, 06 Jun 2010 00:00:00 +1000

With Morning and Afternoon Boot Camp's due to start next Monday and Tuesday respectively, we have made a slight change to the morning circuit program. FIT Speed which is normally a 5.15 am start on Wednesdays will move to 5.30pm Wednesday. This is due to morning Boot Camp, as mentioned previously, is moving to Wednesdays for this 5 week block. All other classes remain the same and are on as follows:

Monday, Wednesday and Friday morning 5.30 am in the gym for indoor circuit training.

Monday 6.00 pm indoor/outdoor circuit training

Tuesday and Thursday 6.00 pm in the gym for indoor circuit training.

Also, we have had a small group of rowers doing their own sessions of a Wednesday evening in preparation for a half marathon attempt. We have set the date for that and it will be Saturday 24 July at 8.00 am at CrossFit Townsville. We have 10 places as we have 10 rowers so if you want in let us know.

The CrossFit Townsville games day is looming and we are still looking for competitors, judges, and spectators. The games day will be a series of 3 workouts where competitors will go head to head for best times/most rounds. These days are awesome fun so if you are keen drop Brett or Rob an email at either brett@crossfittownsville.com.au or rinnes@fitsolutions.net.au . We are hoping our Boot Campers will get behind the event and participate as judges or just come for a sticky beak. Judging is relatively straightforward and another great way to be involved in the day if competing is not for you.

If there are any questions post to comments.

Next Boot Camps

Sat, 29 May 2010 00:00:00 +1000

A reminder that the starting dates for the next Boot Camps are as follows:

Morning Boot Camp start date Monday 7 June at 5.15 am

Afternoon Boot Camp start date Tuesday 8 June at 5.30 pm

Due to comittments with a corporate Boot Camp on a Tuesday and Thursday morning the morning crew will be switching to a Monday and Wednesday but keeping the Saturday as per normal. We apologise for any inconvenience this may cause but expect that the next morning block will see us move back to our normal slot.

If you haven't booked in do so now by contacting the gym on 4723 1566 or send Rob an email at rinnes@fitsolutions.net.au. There are still a few places in the morning group but the afternoon group is nearly full.

Looking forward to seeing everyone in a week!

FIT Speed Origin Workout

Tue, 25 May 2010 00:00:00 +1000

It is that time of year already folks. The time of year to pull out the maroon or sky blue colours and show your loyalty one way or the other. Game 1 is tomorrow night but our famous Orgin Workout, now in its 5th year, will have its first installment for 2010. These Billy Johnstone inspired sessions are short but highly intense and a good test of where you are at in your fitness quest. We are looking for as many people as possible to take the challenge and see if they can survive game 1. We are meeting at Riverway at 5.15 am in the car park outside the AFL training field. See you there!!

Morning Boot Camp

Thu, 20 May 2010 00:00:00 +1000

This mornings penultimate session for the morning Boot Campers is the Castle Hill dash. Queens park car park to the top of the hill as fast as possible. Looking for everyone in the whole group to be up somewhere between 25 and 30 mins.

Boot Camp Drinks/Pauly's Going Away

Wed, 19 May 2010 00:00:00 +1000

It's not quite mid year but close enough for an excuse to get together and have a few brewskis! So, this Friday night we are going to have a little shin dig at Jamaica Joes. Meet from 7.30 pm. The night is going to double as a going away for our pal Paul "The Rookie" Turner as he is on his way to the Royal Military College in Duntroon. Should be a great night so it would be awesome to see as many there as possible. Add to comments if you are coming. WARNING: These nights have been known to get out of hand!

Morning Bootcamp

Mon, 17 May 2010 00:00:00 +1000

Venues for Boot Camp Week 5 are as follows:

Tuesday 18/5/2010 - Corcoran Park, Queens Road (Netball Courts)

Thursday 20/5/2010 - Meet in the Queens Park Touch Fields Car Park

Friday 21/5/2010 - Re-assessment at FIT Solutions Gym.

Afternoon Bootcamp

Mon, 17 May 2010 00:00:00 +1000

We are on the last week of Afternoon Boot Camp as well. Sessions will be as follows:

Tuesday 18/5/2010 - Meet at the bottom of Queens Park Touch Fields

Thursday 20/5/2010 - Re-assessment at FIT Solutions Gym.

If there are any questions about venues or anything else regarding Boot Camp be sure to use the blog.

Rogaine Wrap Up

Sat, 15 May 2010 00:00:00 +1000

This mornings Boot Camp Rogaine challenge was a great success with all teams clocking up plenty of k's. The course was a cracker and proved to be as much about strategy as it was about the actual running and searching of the controls. I think most people would be surprised to know they would of covered around 12-15kms so great effort. It was a fun, challenging morning and well worth getting up on a Saturday morning for so well done everyone that turned up. A special thanks again to Jordan for doing the hard yards with the organising of the morning it was greatly appreciated mate. Official results are as follows:

Robbie D's Team - 1 hr 57 and 640 points
Hogies Team - A scorching 1 hr 51 and 870 points
Kelly C's Team - collected all 37 controls but came in 2 mins late to score 930 points

And the winners - Team Webb - a close shave of 1 hr 59 and all but one control for 940 points.

Let us know what you thought of todays session and any other session we do on the new blog.

Thanks everyone for continuing to support what we do!

Blog Open For Business

Fri, 14 May 2010 00:00:00 +1000

Questions, Problems Injuries guys & girls please feel free to voice your concerns.