THURS WOD

Seven rounds for time of ;
Front squat, 3 reps 80kg 60kg
7 L-pull-ups

WOD WED

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

TUES WOD

Thrutser 3,3,3,3,3,3,3

MON WOD

30 Muscle Ups For Time

If you can not do the muscle-ups, perform 120 pull-ups and 120 dips.

SUN

REST

SAT WOD

Snatch 1-1-1-1-1-1-1 reps

FRI WOD

"Myocardial infarction"

For Time;

Chest to bar Pullups
Burpee's
Wall Ball 10kg(6kg)

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

THURS WOD

Three rounds for time of:
Deadlift, 10 reps 125kg(80kg) or 75%of 1RM
50 Double-unders

Cut off 15mins





*************************************************************************************
I Know this clip is old but I think it bares repeating .

WED WOD

For Time
Run 400mtrs
15 Power Snatch 50kg(35kg)
Run 400mtrs
12 Power Snatch 50kg(35kg)
Run 400mtrs
9 Power Snatch 50kg(35kg)
Run 400mtrs

TUES WOD

Perform an inverted ladder of:

Handstand Push-ups

Pull-ups

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Start with 10 Handstand Push-ups and 1 Pull-up and move through the ladder until you are at 1 Handstand Push-up and 10 Pull-ups.

"Workout Stolen from Coastal CrossFit"

MON WOD

CROSSFIT TOTAL
The CrossFit Total is the sum of the best
of three attempts at the squat, the press, and the deadlift, the
three most effective lifts in existence for developing and testing
functional strength.

SUN REST

SAT WOD

50 Burpee
45Wall Ball
40Pullup
35Kbs 24kg(16kg)
30Burpee
25Wall Ball
20Pullups
15KBs 24kg(16kg)
10Burpees

QLD Sectionals Highlights CD1 Preview

This is a link to some of the photos from the QLD sectionals on Brad Frazer's Web Site.The good the bad and the Ugly of CrossFit. The Photo's are available for purchase at around $20.00 on a disk he has captured everyone who entered and I am sure the are will worth the $20.00.
Brad spent two days racing around CrossFit Brisbane during the sectionals to get some great snaps of all the competitors . It looked like he was working just as hard as some of the competitors holding the camera up all day, I think he took around 10,000 photo's over the two days. Personally I would rather do "Fran"!!....Well done mate.... But next time your in it Dude otherwise your name will be Mr Excuses LOL

FRI WOD

Clean 1,1,1,1,1,1,1

THURS WOD

Ten rounds for time of:
60kg(40kg) Deadlift, 15 reps
15 push-ups


Joe with a nice rack .

WED WOD

'The Corpse"
5 Rounds for time of;
Run 400mtrs
21 Pullups

GOALS



Weather its to compete in a CrossFit event, Smash a pb, Go zone for a whole month or look better in the nude we all should have one . The goal is a reason to strive to do better in your workouts. Just going to the gym and going through the motions can be counter productive and boring.
I myself have a couple of them, the top CrossFit athletes have 2.5 or 3 Times body weight Dead Lift and a Sub 3 minute Fran. My Goal for this year is a 2.5 x body weight Dead lift and was a sub 4 minute Fran. I have I have take my fran time down to 3.38 but the D/L still is below what I wan,t . I have also picked another CrossFit Athlete that I want to beat. Not because I don,t like the guy it just motivates me to try harder and watch what I eat.
Most of the time I train alone so this really helps. Anyway what I am trying to say is if you don't have one think of one, and how am I going to get there.What are my weakness how can I fix them. make a plan write it down. But if you lose the paper you wrote it on you should know what its anyway.Keep it in your mind when you train and see what happens to you level of effort..

TUES WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

3 Rounds For Time Of

30 Double Unders
21 Squat Cleans 50kg (35kg)
30 Pullups

SUN REST

SAT WOD

5 Rounds for time of

KBSx21 24kg(15kg)
RUN DRIVEWAY
BURPEEx15
DEADLIFT x9 80kg(60kg)

FRI WOD

Snatch 3x3

Then 21,15,9 reps for time of

Snatch 40kg (30kg)

SDLHP 40kg(30kg)

THURS WOD

"ANGIE'

For Time

100pullups

100pushups

100situps

100Squats

WED WOD

"GRACE"

For time

30 Clean and Jerk 60kg 40kg

TUES WOD

Deadlift 3,3,3

3 Rounds of Reps of 1minute of each

Thruster 42.5kg(30kg)
Box Jumps 24inch box
Burpee"s
KBS 24kg 16kg
Ring Dips
Rest

Congratulations Drummond and Allison Williamson, The Birth of there Daughter Ruby Grace at 1:07 pm Sunday.
Drummond placed the KB's down on the rubber mat after his last event, he then regained his composure place a helmet on his head and jumped on a moped and rode straight to the hospital to be there for Ruby's birth. Drummond placed 7th overall. Welldone Mate!

MON WOD

Front Squat 5,5,5,5,5,5,5

Work up to a heavy 5 reps and try to hold across all 7 sets.

Finisher Tabata Pullups, if you cannot do a pullup you will be using a band (Tabata is 20seconds work time 10 seconds of rest 8 intervals)

SUN REST DAY

Or if your at the sectionals

Row 750mtrs

100mtr Farmers Carry 48kg 16kg

50kg(35kg)Snatch 15 Reps

100mtr Farmers Carry 48kg 16kg

50kg(35kg)Snatch 12 Reps

100mtr Farmers Carry 48kg 16kg

50kg(35kg)Snatch 9Reps

100mtrs Farmers Carry 48kg 16kg

20Min Cut off

Enjoy your Rest Day Peoples

SAT WOD

CLOSED DUE TO SECTIONALS. sorry for any inconvenience the shed will be open as per usual on Monday.Have a great weekend. Good luck to everyone who is participating in the sectionals.Click on the link to check out the schedule and the WODS for the event. http://games2010.crossfit.com/qualifiers/australia-qld-wods.html#comments

FRI WOD

AMRAP

Run 200 mtrs
21 Double Unders
15 Burpees
9 PullUps

THURS WOD

Push Jerk 3,3,3,3,3,3,3

Finisher 3 rounds Max Pullups

WED WOD

3 Rounds of reps for time of 21,15,9

DeadLift 80kg 60kg

KBS 24kg 16kg

Box Jump 24inch

If you check out this photo it looks like there is a fold or crack in it. Look close, its the rain poring off the door . Brad is sitting in the rain after completing "MURPH "on Monday in the rain. Well done to everyone who had a go "great efforts".

TUES WOD

BACK SQUAT 1x20

Then AMRAP 20mins

15 x Press/Push Press/Push Jerk 42.5 kg 30kg

21x Box Jump 24inch

40x Double Unders

Run 400mtrs