Please note that due to the forecast of more storms, we will not be running a separate Weightlifting class at 6pm. The WOD is lifting based and we will combine the Weightlifting and 6pm class together in the single session. This is for today only, weather permitting, Weightlifting will be on again on Friday in the 6pm.
Power Clean 3-3-3
then …
4 rounds for max reps
Front Squat
Strict pullups
Rest as required between rounds. No rest between exercises.
Pick your own weight for the Front Squat, but the bar must be taken from the ground (ie no racks)
Post load and reps to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
If anyone doesn't have access to facebook and would like to RSVP for the after party, shoot me an email at tifflbyers@gmail.com
As our numbers have grown, we are going to move into The Plantation Room upstairs from the Park Bar. This allows us our own room with bar and toilets as well as the full use of the balconies. Meals will still be able to be purchased from The Park Bar and the chef has been warned to cater for steak eaters and gluten free diets.
Looking forward to seeing everyone there!
Posted by: Tiff | January 30, 2012 at 11:16 AM
One year ago, my husband Darren suggested I flag my membership at Goodlife Gym and give CrossFit Brisbane a go. Now, having dabbled in CrossFit previously my reply was “Hell no, it hurts too much” At his insistence that I will love it, its community vibe and all round good time I signed up for an intro. Already feeling intimated, in I strolled for my first intro session…and met this leggy, Avatar-like gorgeous, blonde thing. Hello Lily….
So, one year on…I most certainly was not prepared for the transformation that CrossFit gave me both physically and mentally. I’m not really sure where it came from but this overweight, saggy, unfit, mother of two found an endurance and a drive to be better, to work harder, to obtain personal goals then make more and make them harder. I have never been fitter, stronger or healthier. And then the strangest thing happened. 10 months into it, I was named as a member of the Comp Squad. Who’d have thought? If you let it and put in the work, the system works.
Here’s what I’ve learnt so far: 1) the body is capable of so much more than the mind. 2) ripped hands are a rite of passage, but only once because any more than that and you’re doing it wrong and I am still learning that lesson 3) best not to have a brain fart and fall down from the top of a 15ft rope and hold on, it hurts…a lot 4) colour co-ordination for your gym outfit IS important 5) most of all it’s fun.
And when it hurts, I can’t catch my breath, when I don’t think I could possibly do another round, when I am cursing the mean bastards making up these WODs, even when there is the potential to wet my pants every time I pick up a rope or jump on a box, I find myself saying “suck it up, its nearly over, go again” or my favourite motivator “if you stop, you have to do 50 x wall ball!” (For those who don’t know me, wall ball is a fate worse than death).
I need to thank Matt and Wendy and your amazing team, especially Lily, Kate, Jimmy – you have inspired, pushed, laughed at and laughed with me over the past year. To the awesome friends I have made - thanks for keeping me entertained and motivated – I promise to do the same for you ;-)
Posted by: Mel Webb | January 30, 2012 at 11:23 AM
Mel, you are awesome and that is a great post!!
"leggy, Avatar-like gorgeous, blonde thing" ... hahahahaha .... so funny and so true!
Keep pushing, you are a rockstar!
Posted by: Matt | January 30, 2012 at 11:53 AM
Wow Mel - you are inspiring! I'm getting up right now and going to go lift something heavy.
Posted by: Wendy S | January 30, 2012 at 11:59 AM
Congrats Mel! and yes you are amazing
Posted by: Kate A | January 30, 2012 at 12:18 PM
Mel, having you in the gym each day makes me so happy!! Thank you for your efforts every day, for putting your faith in the coaches and for testing your boundaries. You inspire so many women around you, myself included. You are also such a hot chick, just remember for Lord Webb's sake, who loved ya when you were "overweight, saggy and unfit" ; ) xox
Posted by: Lily C | January 30, 2012 at 05:03 PM
awesome stuff Mel you are a chanpion and you deserve all you have your determination and hard works has paid off and to you are a top shelve person so congrates on the year and heres to many more like Matt said you are a rock star so keep on rockin
Posted by: Shane-o Da Pirate | January 31, 2012 at 07:11 AM