« WOD - Wednesday, 31/8/2011 | Main | WOD - Friday, 2/9/2011 »

Comments

Timmy L

awesome vid

Matt Swift

Big Thanks to Dave Edwards for sending me the link to this vid!

Clayton R

Thanks Matt! I definitely needed that.

Jonnie L

Great clip. Awesome.

Donna

Scaling Options
Option #1
60 Pushups
20 Wall ball shots, 10kg(6kg)
30 Toes-to-bar
40 Push Press, 15kg DB (10kg DB)
50 Burpees
60 Sumo deadlift high-pull, 24kg KB (16kg KB)

Option #2
40 Pushups
20 Wall ball shots, 6kg(4kg)
30 Hanging Knee Raise
40 Push Press, 10kg DB (8kg DB)
50 Burpees
40 Sumo deadlift high-pull, 24kg KB (16kg KB)

Option #3
20 Pushups (knees)
20 Dumbell Thruster
30 Abmat Situps
30 Push Press, 8kg DB (5kg DB)
40 Burpees (kick back)
40 Sumo deadlift high-pull, 16kg (12kg)

5am
Chris B 17.53 Rxd
Bill s 23.05 Rxd
Rob Cam 24.35 Rxd
Rich G 19.06 Mod
glen e 28.01 Rxd
Tim H 22.32 Rxd
Montana C 28.06 Rxd
Katrina C 20.31 (1) Mod
Mel B 20.38 (1)
Miguel J 20.56 Rxd
John J 21.04 (2)
Dean S 16.30 Rxd
Andy W 22.20 (1)
Lachlan B 24.51 (2)
Rebecca S 23.52 Rxd
April B 15.33 (3)
Jonnie L 12.59 Rxd
Darren W 15.00 Rxd
Jim D 20.05 (2)
Miles W 25.33 (1)
Lauren D 18.29 (2)
James S 16.00 (2)
Brad Mc 14.43 Rxd
DEoc P 20.55 (3)
Mel Wea 19.18 (2)
Gary B 23.50 Rxd
Kate T 19.17 (1)
Michelle C 20.09 (2)
Mel P 20.20 (2)
Jim H 18.50 (2)
Jo L 18.54 (2)
Ash S 19.18 (2)
Justin Mc 14.50 Mod
Nina S 17.40 (2)

6am
Roger S 22.52 Rxd
Alana B 23.24 Rxd
Joe R 25.37 Rxd
Bel G 17.20 (2)
Alan H 21.14 (1)
Bill C 18.50 Rxd
Amy C 13.00 (3)
Donna M 16.14 (2)
Corey W 14.34 Rxd
Stuart D 21.24 (2)
Tim L 19.18 Rxd
Josh G 19.50 (2)
Jonathan S 23.34 (2)
Kate A 19.59 (1)
Natasha N 20.13 (2) Mod
Michael C 14.28 Mod
Steve Mus 21.52 Rxd
Victoria O 15.77 (3)
Steve W 20.23 (1)
Anna R 25.08 Rxd
Sumi N 18.47 (2)
Glen W Rehab
Helen M 18.31 (3)
Michelle M 16.26 (3)
Angela H 18.44 (2)

Corey W

Great Vid!

Mary Witham

Great clip Matt. Has fired me up. Just what I needed.
Thanks heaps!!

Whitey

Hi Matt, with regards to the supplements on sale at the box, both recovery & muscle seem to have benefits. My question is; wiil taking both immediately after training still maintain intended benefits or cancel some out? Cheers

Krista M

Thanks Jacqui, Tiff, Fi and everyone else for the encouragement tonight! Hopefully tomorrows WOD won't require the use of my arms.

Jacqui Keyes

You're welcome Krista, you rocked that wod tonight!! Well done!!

Donna

7am Intro
Kaylee W 140 (DB/KB)
Nick H 128 (25kg)
Hary W 134 Rxd
Tom M 134 Rxd
Jon C 186 Rxd
Simon M 182 Rxd
Troy F 108 (25kg)
Kiera B 261 Rxd
Jim B 143 Rxd
Trent T 137 Rxd

9.15am
Clarke M 21.57 (1)
Natan G 11.51 Rxd
Donna J 18.35 (2)
Kate S 15.35
Chris Mc 17.19 Rxd
Gareth W 28.13 (1)
Will S 23.46 Rxd
Chris W 17.56 (1)
Michael Lo 17.32 (1)
Maggie M 24.01 Mod
Marissa O 11.23 (3)
Roger G 17.17 (2) Mod
Michael Le 19.35 Rxd
Chrissy F 18.31 (2)
Zac G 18.38 Rxd
Viggi H 19.51 Rxd
Louise B 24.50 (1)
Sarah S 24.24 (2) 15kg DB/24kg KB
Mel Web 21.32 (10kg DB)
Michael D 22.30 (1)
Sharon S 20.35 (2) Mod
Dennis B 18.09 Mod
Rob C 21.56 Rxd

12pm
Kelly J 17.59 (2) Mod
Brian J 17.12 Rxd
James W 26.00 (1)
Kate M 28.25 Rxd+ (Ring PU)
Sharif D 21.26 (2) 10kg MB
Janelle K 18.50 (2)
Ingrid O 21.20 (2)
Mason L 20.31 Rxd
Kieran P 17.13 (2)
James HR 27.04 (1)
Joel B 17.10 Rxd
Jodie H 19.45 (2) Mod
Greg A 12.32 (2)
Brenda P 17.07 (3)
Nathan F 24.32 (1) Kick Back Burpee
Matt H 22.16 (1)
Andy J 23.33 Rxd
Thea J 23.41 (2) Mod
Tony H 16.30 Rxd
Paul G 24.34 Rxd

5pm
Ben H 22.57 Rxd
Lachlan S 18.26 Rxd
Libby a 24.11 (2)
Katrina W 21.58 (2)
Stu S 17.53 (3) 15kg Press
Fi Mc 21.28 (10kg PP)
Matt Hor 12.45 Rxd
Lauren P 25.09 (2)
Simon P 14.17 (2)
Tiff B 13.41
Daru A 25.06
Cam LJ 14.18 Rxd
Frederik S 21.30 (1)
Gene S 18.06 Mod
Joey D 29.35 Rxd
Aaron P 17.56 Rxd
Jacqui K 19.45 (2) Mod
Costa L 20.39 (2) 10kg
Izzy M 18.24 (2)
Emma W 17.15 (2)
Dane D 21.12
Dristen C 18.45 (2)
Gabby R 24.09 (2)
Ed C 21.30 Mod
Lauren T 13.46 (3)
Myles C 21.34 Rxd
Peter M 25.20 (1)
Elizabeth W 13.50 (3)
Darren W Comp
Brad Mc Comp
Jacob F 14.37
Alison J 25.07
Tuan T 13.15 (2)
Matt J 24.55 Rxd
Daniel C DNF
Matt Ha 19.26 Rxd
Steve Mc 18.34 Rxd
Damien A 18.49 (1)
Sarah G 20.56 (2) Mod
Sean G 13.42 Rxd
Bridge O 15.52
Krista M 23.51

6pm
Tony L 20.56 (2)
Mary W 20.15 Rxd
Steph X 12.10 (2)
Amy H 27.12 Rxd
Emma H 27.36 Rxd
Adam B 23.10 (24kg)
Kris A 25.14
James L 17.16 Rxd
Rob H 25.09 (2) Mod
Robyn B 14.45 (2) Mod
Nada M 17.38 (2)
Damian L 22.52 (1)
Karel W 22.57 (1)
Sarah B 19.11 (2)
Megan P 24.34 (2)
Emma K 18.49 Rxd
Garry O 17.40 Rxd
Ash D 24.18 (1)
Marc B 18.28 (2)
Alexei A 22.50
Jesse S 19.02 Rxd
Nick R 16.09 (2) Mod
Kyle A 15.52 (2)
James M 16.26 (2)
Kelly HS 19.51 (3)
Jenni R 19.20 (2) Mod
Joseph B 12.42 (3)

Matt Swift

Hey Whitey,
The two ascend products are just variations of the same thing, in reality, you could probably pick either and you would get a good result. The Muscle product is aimed at adding muscle whereas the Recovery product is aimed at restoring muscle to aid recovery. There is no benefit in taking both, because you will exceed the amount of protein that you can absorb and simply be making expensive urine. I think recovery is key in what we do, so i think for the majority of CrossFitters, the Recovery formula is likely to be the best choice unless you are specifically trying to gain muscle/strength. Short answer, one or the other, but not both at the same time.
Cheers,
Matt

Donna

Trainer WOD
8rnds for Max Reps
20sec Push Press 35kg/25kg
10sec Rest
20sec Jumping Split Lunge
10sec Rest

Lily 102/121=223
Kate 83/138=221
Clay 70/80=150
Wendy Mod BE10kg/JL 92/115=207

CFB WOD
Matt 13.11 Rxd
Ian 17.35 Mod

Whitey

Thanks Matt, you confirmed my original assumptions :) but it's always good to get an experts opinion!! A few others were interested in hearing your answer so hopefully they'll tune in!
Have a great weekend & thanks again for our help
Whity

Kieran P

Hey Matt!

Are you selling tubs of the ascend protein powder or just individual drinks in the coffee shop?

Cheers

Matt Swift

Hey Kieran,
They are selling tubs mate,
Cheers,
Matt

Ryan

Iam 16 years old and been doing CrossFit Since janurary this year, and i did a modified version of:
For time of:
60 push ups
20 thrusters at 20 kg
30 toes to bar
40 push press at 40kg
50 burpees
60 sumo dead lift high pull at 20 kg

I did this in 21:02

Matt Swift

Well done Ryan! Welcome to the site mate, thanks for posting!

The comments to this entry are closed.

Button_workout-of-the-day
CFB-logo-v2.2
"Awesome facility and staff. Great people to be around"  - Peter W

CROSSFIT BRISBANE

Training Times

  • View Calendar

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

    *Open Gym*
    Mon, Tues, Wed, Thur, Fri: 7am-9am, 10:15am-11:15am, 4pm-5pm
    Sat: 8am-9am

    *Intro Sessions*
    by appointment

    *Private Sessions*
    by appointment

Events at CFB


  • CrossFit Level 2 Certificate Course at CrossFit Brisbane on January 04 - 05, 2020

  • CrossFit Level 1 Certificate Course at CrossFit Brisbane, Australia December 07 - 08, 2019

Planet Cycles


  • Recommended by Crossfit Brisbane for great products and service

Social Media


CrossFit HQ