FRI WOD 1/6/2011

20 Min AMRAP

Run 400mtrs
7 Clean& Jerk 60kg(40kg)

THUR WOD 30/6/2011

Deadlift 5,5,5,5,5

WED WOD29/6/2011

Thruster, Max reps without lowering the barbell from the rack position (you may rest in the rack) Bar is to be cleaned from the floor 42.5kg(30kg) Score will be reps from all 5 rounds added together. Rest as needed between sets.

Click on the picture to register for the "BAYSIDE CHALLANGE".

TUES WOD 28/6/2011

5 Rnds For Time
10 Power Snatch 42.5kg(30kg)
21 Box Jumps

Platform: The Iron Plate Problem from stef bradford on Vimeo.

MON WOD 27/6/2011

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

SAT WOD 25/6/2011

T-Shirts. There is a new order for Coolum Beach gear. TShirts & Hoodies. The T,s are $25 and the Hoddies $40. There is a couple of samples at the shed for you to look at. We have ash grey and black .The fabric is different to last time. Softer and will breath better than the last ones. The final print will be a hybrid between these too. I have cleared a space on the whiteboard for orders.


Saturdays WOD
3 Rnds For Time
25Box Jumps
25 Burpees
25 Double Unders

FRI WOD 24/6/2011

This is an old photo of Ashley taken around two years ago. When she first started CrossFit. Ashley moved down to the Gold Coast after training at CFCB for around 12 months, I think. I could be wrong on those dates? Ashley has continued to train at CrossFit Gold Coast and made the top 60 this year and went on to compete in Sydney.
The Gold Coast Team made the cut and they are traveling to the States to compete. Ash is in the team WELL DONE ASH!! I can still hear your whining as I would write up the WOD .
Ash trained with me when we first opened, there were no girls who could do pullups. I truly think most of them thought it was impossible for a female to do one without a band? This would realy piss me off and it felt like none of the girls was realy "having a go". I stuck $50 to the whiteboard for the first female pullup. Ashley got it, now girls smashing out pullups is way normal at our box.
The athletes have to pay there own way to the states and all expenses. If you would like to help Ash out there are some raffle tickets for sale at the shed only $2 each. Every little bit helps.
Here's a clip of what Ash is like now (thats 50kg she's throwing around).






21,15,9 Reps For Time
Push Jerk 60kg(40kg)
Pull Up

THURS WOD 23/6/2011

Front Squat 2,2,2,2,2,2,2

Guess who this CrossFitter is hiding under the Helmet ?
If you have any photos of things you like to do with your fitness on the weekends like this young lady does, and you want them on the blog send them in and ill put them up.

Todays Finisher 10 min AMRAP

4 HSPU
8 KBS
21 Double Unders

WED WOD 22/6/2011

"Nasty Girls"
3 Rnds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60kg(40kg)

TUES WOD 21/6/2011

Snatch 5,3,2,2,2,1,1,1


Checkout this clip from CrossFit,HQ The best part starts around 1.37 into it.......... Are you living life As Rxd ?

MON WOD 20/6/2011

10,98,7....2,1 SDLHP 50kg(35kg)
1,2,3...7,8,9,10 KTE

Alternating between the Sumo,s and the Knees to elbows blaze through as fast as possible.

SUN REST 19/6/2011

SAT WOD 18/6/2011

20 Min AMRAP
Run 200Mtrs
5 Ring Pushups
10 KBS 24kg(16kg)
15 Squats

FRI WOD 17/6/2011

Due to the Public Holiday today there is an 8am session and 4.30pm session only. The box will be open at 3pm for open gym.

The WOD is


Deadlift 3,3,3,3,3,3,3

This is Shane, using what he can somewhere in Northern Germany in winter. Looks pretty cold.

THURS WOD 16/6/2011

Hey Guys, as Friday is a Public holiday Class times will alter. There will be 8am and 4.30pm The shed will be open at 3pm for open gym.

Todays WOD
5 Rnds For Time
21 Double Unders
21 Wall Ball 10kg(6kg)
21 Pullups
21 Sit Ups (Abb Matt)

WED WOD 15/6/2011

OHS 5,5,5,5,5

TUES WOD 14/6/2011

30 Muscle Ups For Time

Those of you without a Muscle Up we will be working the transition, Plus skills for Ring Dips and Pull ups


Finisher 10 Min AMRAP

5 Pullups
10 Burpees
15 Wall Ball

MON WOD 12.6/2011

5 Rnds For Time
15 Deadlifts 6okg(40kg)
15 Pushups

SUN REST 11/6/2011

All the Best to Ian McMillan and Corey Pettett of CrossFit Maroochydore, They have just recently opened a Box there, CrossFit on the Sunnshine Coast is realy taking off I think this brings the number of affiliates to seven and I hear there is one more on the way. Thats a lot considering there are ten in Brisbane. Forging Elite Fitness On the Sunshine Coast. Bring it on!

SAT WOD 11/6/2011

Thruster 2,2,2,2,2,2,2

Finisher
10,20,30 Reps For Time
Thruster 30kg(20kg)
SDLHP

FRI WOD 10/6/2011

"Fat Helen"

5 Rnds For Time
Run 400 Mtrs
21 KBS 24kg(16kg)
12 Pull ups

THURS WOD 9/6/2011

Power Clean 5,3,2,1,1,1,1,1


Finisher Take 70% of your 1 Rep max Power Clean

2 Min AMRAP Clean/ Power Clean

WED WOD 8/6/2011

3 Rnds For Time

Run 400Mtrs
10 OHS 60kg(40kg)
50 Double Unders

TUES WOD

Warm Up Drills
Run 400Mtrs
10 Pull Ups
15 Pushups
20 Groiners
Burgner Drill(PVC)


5 Rnds For Time
10 Deadlifts 100kg(80kg
10 Burpees

or, In pairs, Both working at the same time
100 Deadlifts 100kg(80kg)
100 Burpees

MON WOD 6/6/2011

Front Squat 3,3,3,3,3,3,3

Finisher 7 Min AMRAP
10 Pullups
30 Double Unders
10 KBS 24kg(16kg)

SUN REST

Eddie has had three PR,s this week. Fran 10.46rxd first time rxd, 145kg Back squat 5kg PR and this Deadlift 190kg 10kg PR. Eddie has been CrossFitting for around a year and a half and was extremely unfit and I actually wondered if he was going to die during a few workouts. His squat was a train wreck and his deadlift was around 40kg and no pull ups. I would like to give Eddie some praise because he has probably been the most consistent out of everyone, rain cold dark early mornings when know one else would show. Well done Eddie! it just shows consistency pays off.

SAT WOD 4/6/2011

For Time

25 Pullups
50 Deadlifts 60kg(40kg)
50 Pushups
50Box Jumps
50 Burpees
50KBS 24kg(16kg)
25 Pullups

FRI WOD 3/5/2011

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

Finisher "Death By 10 Meters"

THURS WOD 2/5/2011

Warm Ups Drills
Run 100 Mtrs
30 Double Unders
10 Thrusters (PVC)
5 Push ups
3 Rnds

Skills 3 Position Clean (Floor, Knee,Hip)x3



WOD "Fran"

21,15,9 Reps fro time

Thruster 42.5kg(30kg)
Pull ups


Compare to 20/1/2011