CrossFit Brisbane: March 2010

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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March 2010

WOD - Thursday, 1/4/2010

GYM CLOSED FOR EASTER
Please note that the gym will be closed for the Easter Weekend. The last session will be 6pm Thursday and the first session back will be 5am on Tuesday. We take this opportunity to wish the CFB community a Happy & Safe Easter!!

7 rounds for time:

5 Thruster 60kg (40kg)
200m Run

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Posted at 07:46 PM in WOD | Permalink | Comments (9) | TrackBack (0)

WOD - Wednesday, 31/3/2010

Deadlift 1-10-1-20-1-30 reps

post loads to comments

Posted at 07:40 PM in WOD | Permalink | Comments (10) | TrackBack (0)

WOD - Tuesday, 30/3/2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

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House building for time. Pete & Blythes piece of paradise in Tassie, built by hand in 40 days!

Posted at 07:45 PM in WOD | Permalink | Comments (13) | TrackBack (0)

WOD - Monday, 29/3/2010

21-18-15-12-9-6-3 reps for time:
Sumo Deadlift High Pull, 40kg (30kg)
Push Jerk, 40kg (30kg)

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Posted at 07:18 PM in WOD | Permalink | Comments (8) | TrackBack (0)

Rest Day!! - Sunday, 28/3/2010

Posted at 05:10 PM in WOD | Permalink | Comments (4) | TrackBack (0)

WOD - Saturday, 27/3/2010

For time:
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

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Posted at 07:32 PM in WOD | Permalink | Comments (7) | TrackBack (0)

WOD - Friday, 26/3/2010

Complete as many rounds as possible in 20 minutes of:
5 SDHP 50kg (35kg)
10 Pullups
200m Run

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Posted at 09:08 PM in WOD | Permalink | Comments (5) | TrackBack (0)

WOD - Thursday, 25/3/2010

Front Squat 3-3-3-3-3-3-3 reps

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Posted at 07:28 PM in WOD | Permalink | Comments (13) | TrackBack (0)

WOD - Wednesday, 24/3/2010

For time:
21 KB Swing 24kg (16kg)
42 Double Unders
18 KB Swing 24kg (16kg)
36 Double Unders
15 KB Swing 24kg (16kg)
30 Double Unders
12 KB Swing 24kg (16kg)
24 Double Unders
9    KB Swing 24kg (16kg)
18 Double Unders
6    KB Swing 24kg (16kg)
12 Double Unders
3    KB Swing 24kg (16kg)
6    Double Unders

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Posted at 07:05 PM in WOD | Permalink | Comments (10) | TrackBack (0)

WOD - Tuesday, 23/3/2010

Press 3-3-3-3-3

and then ...

Three sets of 4-minute “Cindy” sprints (5 Pull-Ups, 10 Push-Ups, 15 Squats) – Perform as many rounds as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed

Thanks to CrossFit Invictus for this WOD

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Posted at 07:13 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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