MON WOD 1/8/2011

Clean & Jerk 5,5,3,3,1,1,1

SUN REST DAY 31/7/2011

Well done to Dave, Aaron, Trev, Tara and Sean who all competed in the BAYSIDE CHALLENGE yesterday. It was a great Day and CrossFit Northside put on a great event. Congratulations to Tara who made it into the final placing 5th overall.

SAT WOD 30/7/2011

150 push ups for time, when you break a set run 200 mtrs.
Post time and number of sets used

Thanks To CFX fror the WOD

FRI WOD 29/7/2011

Di-Fran

21,15,9
Deadlift 100kg(80kg)
Pullup

Finisher Run 1600mtrs

THURS WOD 29/7/2011

Press 5,5,3,3,1,1,1

WED WOD 27/7/2011

3 Rounds of 1 Min for Max Reps of each

SDLHP 40kg(30kg)
Box Jumps 24Inch Inch(18 Inch)
Chest to Bar Pullups
Double Unders
Burpees
Rest

TUES WOD 26/7/2011

"Helen"
3 Rnds For Time
Run 400mtrs
21 KBS 24kg(16kg)
12 Pullups


Compare your last time 8/3/2011


This Saturday the box will be closed due to the BAYSIDE CHALLANGE . There will be A WOD you can do from home if you wish, or come down and support your Athletes from Coolum.

MON WOD 25/7/2011

Back Squat 5,5,3,3,1,1,1

SUN REST DAY 24/7/2011

SAT WOD 23/7/2011

20 Min AMRAP
Run 200Mtrs
30 Double Unders
7 Deadlifts 40kg(30kg)
7 Hang Cleans
7 Front Squats
7 Push Jerks

FRI WOD 22/7/2011

Deadlift 1,1,1,1,1,1,1


Run 800 mtrs

THURS WOD 21/7/2011

For Time
50 Squats
2 Muscle Ups
40 Squats
4 Muscle Ups
30 Squats
6 Muscle Ups
20 Squats
8 Muscle Ups
10 Squats
10 Muscle Ups

WED WOD 20/7/2011

For Time
50,40,30,20,10
KBS 24kg(16kg)
Double Unders

Supplementary
30 HSPU
30 Hollow Rocks

TUES WOD 19/7/2011

Clean& Jerk Tec 3,3,3

Rest Then;
Run 800mtrs
20 Clean & Jerk 60kg(40kg)
30 Sit Ups
40 Burpees

MON WOD 18/7/2011

Thruster 5,3,3,3,2,1,1,1,1

Then
50 Toes To Bar, Every time you drop from the bar do 10 Burpees

SUN REST DAY 17/7/2011

SAT WOD 16/7/2011

Back Squat 2,2,2,2,2,2,2

Finisher:
10 Min AMRAP
10 Pistols
10 Pullups
10 Ring Dips

FRI WOD 15/7/2011

For Time
Double Unders 15
10 Thrusters 42.5kg(30kg)
Double Unders 15
9 Thruster 42.5kg(30kg)
Double Unders 15
8 Thruster 42.5kg(30kg)
Double Unders 15
7 Thruster 42.5kg(30kg)
Double Unders 15
6 Thruster 42.5kg(30kg)
Double Unders 15
5 Thruster 42.5kg(30kg)
Double Unders 15
4 Thruster 42.5kg(30kg)
Double Unders 15
3 Thruster 42.5kg(30kg)
Double Unders 15
2 Thruster 42.5kg(30kg)
Double Unders 15
1 Thruster 42.5kg(30kg)

THURS WOD 14/7/2011

"Isabel"
For Time
30 Power Snatches 60kg(40kg)

WED WOD 13/7/2011

Five rounds for time of:
Run 400 meters
66kg(45kg) Deadlift, 20 reps
20 Push-ups
66kg(45kg) Deadlift, 10 reps
10 Push-ups

TUES WOD 12/7/2011

"Nate"
20 Min AMRAP
2 Muscle Ups
4 Handstand Pushups
8 KBS 32kg(24kg)




Mobility? In the hour that we have to train during the sessions there is, a warm up a skill a WOD and then stretching. We usually spend 10-15 minutes at the end of a session stretching. I seriously doubt this is enough. All of you should be doing extra mobility work. I often post youtube clips from Kelly Starretts MOBILITY BLOG. There is a goldmine of information on this site regarding mobility work. MOST OF THE MALES AT THIS AFFILIATE HAVE TIGHT HAMSTINGS. You need to aggressively stretch them if your hips don't have propper range of motion chances are that your lower back will suffer. If you would like to take better care of yourself start at the BEGINNING of the MOBILITY BLOG and educate yourself, if you cannot figure it out ask me before or after class.
Someone came to me the other day and said they had tried to buy a band from a local retailer $75 for 1 Green Band. This is a rip off don't buy them. Check out these ones here at Gym and Fitness they are a good price. They also have foam rollers at a reasonable price. A hockey ball is
also very cheep at any sports store. Or you could just come in a bit early or stay after and use ours its up to you. Become a supple Leopard.

MON WOD 11/7/2011

5 Rounds Of

5 DeadLifts
5 Hang Cleans
5 Push Press/Jerk
5 Front Squats

Rest as needed between rounds, try to increase the weight for each round, score heaviest round. The weight cannot be rested on the ground once the set has started. Rest as long as you want in the hang or rack position.

SUN REST DAY

SAT WOD 19/7/2011

21,15,9
SDLHP 42.5KG(30kg)
OHS

FRI WOD 8/7/2011

For Time
Run 800Mtrs
40Pullups
10 Situps
30 Pullups
20 Situps
20 Pullups
30 Situps
10 Pullups
40Situps
Run 800Mtrs

THURS WOD 7/7/2011

3 Rnds For Time
50 Double Unders
10 Deadlifts 125kg(80kg)






Here is a link to the site that sells the inov-8 f-lite230 Shoes for you guys.

WED WOD 6/7/2011

For time:
The Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg(12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg(15kg)
50 Back extensions
50 Wall ball shots, 10kg(6kg)
50 Burpees
50 Double unders

TUES WOD 5/7/2011

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

compare to 29/3/2011


Finisher 5 Min AMRAP
7 Push Press 40kg(30kg)
7 KBS 24kg(16kg)

MON WOD 3/7/2011

3 Rnds For Time
12 Front Squat 60kg(40kg)
Burpee Pullups

SUN REST 3/7/2011

Remember the money for the T shirts& Hoodies needs to be in by Monday arvo at the latest, otherwise your order will not be processed.
Don't fret if you miss out as I will be ordering extra stock. But I may not always have what you want.
I can now process one off orders if I don't have your size in stock, but you will have to wait if that is the case.

SAT WOD 2/7/2011

15 Min AMRAP
15 KTE
10 Ring Dips
20 Thrusters 40kg(30kg)