CrossFit Brisbane: July 2009

CrossFit Brisbane

Getting Started

Starting is really easy ... you do not need to be fit or know anything about CrossFit.
Step 1 is to click on "Want to Start", or give us a call or drop us an email to let us know that you are interested,
Step 2 is once you have registered we will call you and discuss a time to book you in for your first Intro session.
Step 3 is to complete your intro sessions and then join the group sessions when you are ready.
If you are new to CrossFit, we will take it easy at the beginning and hold back the intensity until you get used to the training. Our experienced coaches will adapt the program to your individual circumstance, taking into account any injuries and your current level of conditioning.

All you need is a positive attitude. There are no excuses, get started today!

Fitness in 100 words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman

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July 2009

WOD - Saturday, 1/8/2009

5 rounds for time:-
21 KB Swings, 24kg (16kg)
12 Knees to Elbows
400M RUN

Post time to comments

(Photo: Rob, no doubt about ROM)

Posted at 08:28 PM in WOD | Permalink | Comments (12) | TrackBack (0)

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Once you can no longer complete all reps within the minute, rest for 1 minute, then start again ...

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Record number of minutes completed for both pullups and burpees.

CrossFit instructional and demo videos on pullups:
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Jumping Pullups...[wmv]

(Photo: post best caption to comments)

Posted at 09:19 PM in WOD | Permalink | Comments (23) | TrackBack (0)

WOD - Thursday, 30/7/2009

3 rounds for time:
400m run
21 Squat Clean 60kg (40kg)
12 Push Jerk 60kg (40kg)

Post time to comments

Posted at 11:01 PM in WOD | Permalink | Comments (18) | TrackBack (0)

WOD - Wednesday, 29/7/2009

50-40-30-20-10 reps for time
Double Unders
V-Ups

Post time to comments

(Photo: Post WOD Stretch down)

Posted at 10:13 PM in WOD | Permalink | Comments (25) | TrackBack (0)

"Speak to other people knowing that they want to be the best they can be"

- Ben Zander

Posted at 01:18 PM in WOD | Permalink | Comments (0) | TrackBack (0)

WOD - Tuesday, 28/7/2009

Deadlift
5-3-3-2-2-2-1-1-1-1-1

Post loads to comments

(Photo: Courtesy Nick McAlinden)

Posted at 12:06 AM in WOD | Permalink | Comments (13) | TrackBack (0)

WOD - Monday, 27/7/2009

5 rounds for time:-
30 Double Unders
20 MB Clean 9kg (6kg)
10 Pullups

Post time to comments

(Photo: Post WOD support, photo courtesy Nick McAlinden)

Posted at 10:32 PM in WOD | Permalink | Comments (17) | TrackBack (0)

Rest Day!! - Sunday, 26/7/2009

(Photo: CrossFit Games 2009, courtesy of CrossFit by Overload)

Posted at 12:17 PM in WOD | Permalink | Comments (4) | TrackBack (0)

WOD - Saturday, 25/7/2009

"Killer"
7 Rounds
15 x Weighted Lunges (Each Leg) 20kg (15kg)
15 x Kettle Bell Swings 24kg (16kg)
15 x Push Ups

Post Time to Comments. Compare to Thursday 14/5/2009

Thanks to CrossFit Coronado for the WOD

(Photo: JBone, photo courtesy CFX)

Posted at 10:04 PM in WOD | Permalink | Comments (8) | TrackBack (0)

WOD - Friday, 24/7/2009

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads to comments. Compare to Friday, 26/6/2009.

(Photo: Courtesy Nick McAlinden)

Posted at 09:59 PM in WOD | Permalink | Comments (10) | TrackBack (0)

Training Times

*Group Sessions*
Mon, Tue, Wed, Thur, Fri -
5am, 6am, 9:15am,12pm, 5pm, 6pm
Sat - 6am, 7am, 8am

*Weightlifting (O-Lift)*
Mon, Fri - 6pm

*Open Gym*
Mon, Tues, Wed, Thur, Fri 7am, 4pm

*Masters WOD*
Fri 4pm

*Intro Sessions*
by appointment
Tue, Wed, Thur -
7am

*Private Sessions*
by appointment

CrossFit Brisbane

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