CrossFit Brisbane

WOD - Saturday, 1/11/2014

Chris Twaddell Memorial Shield & Club Championships 2014

The format for the Club Championships will be as follows:

• The title will be determined by a single Hero workout that comprises 2 of the things Chris loved - running and weightlifting
• Similar to how we run the Open, the heats will be run in normal class times, commencing at 6am
• We will continually run heats and endeavour to finish by 9:30am. There will be a briefing at 6am, 7am and 8am
• You do not need to stay for the entire time. Everyone is welcome to stay for the BBQ
• Awards will be presented at the CrossFit Brisbane Christmas Party to be held in the Function Room at the Australian National Hotel, Woolloongabba, on the evening of Friday 12th December
• BBQ breakfast at the completion of the heats

The event:-

“ABBATE”

Championship Level
Run 1600m
21 Clean and Jerk 70kg (50kg)
Run 800m
21 Clean and Jerk 70kg (50kg)
Run 1600m

Intermediate Level
Run 800m
21 Clean and Jerk 50kg (30kg)
Run 800m
21 Clean and Jerk 50kg (30kg)
Run 800m

Novice Level
Run 800m
15 Clean and Jerk 35kg (20kg)
Run 400m
15 Clean and Jerk 35kg (20kg)
Run 800m

Heat 1 - arrive at 6am latest
Heat 2 - arrive at 6:50am
Heat 3 - arrive at 7:40am

Heat listings are posted below
Heats 1 and 2 are full. Please contact Wendy if you have a problem with your heat time.
Heat 3 still has places available.

You can register and pay tomorrow morning, but please drop Wendy an email if you are not already registered so that heats can be finalised.

If anyone has a large drink container, please bring it in the morning.
Anyone who is able to assist with rep counting or manning the run track, please come at 6am.

WOD - Friday, 31/10/2014

WOD
[A] With a 14 min time cap:
Row, 1000m
400m Farmers Walk (Kettlebell), 2 x 32kg (2 x 24kg)
then in the remaining time, AMRAP of:
Burpee

[COMP A]
Every minute on the minute for 6 minutes:
5 Muscle Ups

[WARMUP]
2 rounds
Couch Stretch
Fig 4 stretch against wall
Squat, 10 reps
Push up, 10 reps
Strict Pullup x 10 reps
Russian KB Swing x 10 reps
10 Hard pulls on the Rower

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Thursday, 30/10/2014

WOD
[A] Sumo Deadlift 3-3-3-3-3

[B] Complete as many reps as possible in 5 mins of:
Chest-to-bar Pull-up

[COMP A]
Power Snatch 10x2

Use the same weight for each set.
Rest 1 min between sets.

[WARMUP]
2 rounds
Samson Stretch -> cossack stretch -> pigeon stretch
Glute Bridge x 15
Pushup to Alternating Spiderman x 5 reps per side
Lunge Walk + Knee Raise x 5 reps per side
Superman hold x 20 sec
Sumo Deadlift x 10

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

Chris Twaddell Memorial Shield & Club Championships 2014

Due to the hot weather, and the number of people who can’t stay late, the time for this event has changed! We will now run from 6am until approximately 9:30am with a BBQ breakfast.

The format for the Club Championships will be as follows:

• The title will be determined by a single Hero workout that comprises 2 of the things Chris loved - running and weightlifting
• Similar to how we run the Open, the heats will be run in normal class times, commencing at 6am
• We will continually run heats and endeavour to finish by 9:30am. There will be a briefing at 6am, 7am and 8am
• You do not need to stay for the entire time. Everyone is welcome to stay for the BBQ
• If you need to be in an early heat, please contact Wendy
• Awards will be presented at the CrossFit Brisbane Christmas Party to be held in the Function Room at the Australian National Hotel, Woolloongabba, on the evening of Friday 12th December
• BBQ breakfast at the completion of the heats.

You may continue to register online, or you may register and pay on the day. If you wish to volunteer to help, please write your name on the board in the gym.

“ABBATE”

Championship Level
Run 1600m
21 Clean and Jerk 70kg (50kg)
Run 800m
21 Clean and Jerk 70kg (50kg)
Run 1600m

Intermediate Level
Run 800m
21 Clean and Jerk 50kg (30kg)
Run 800m
21 Clean and Jerk 50kg (30kg)
Run 800m

Novice Level
Run 800m
15 Clean and Jerk 35kg (20kg)
Run 400m
15 Clean and Jerk 35kg (20kg)
Run 800m

This is an important CFB event, please support it if you can via participation.

Register here or on the day

If you are doing extra training or comp training ...

Please show respect for the gym and clean up your mess.  Any equipment that you get out needs to be put away where it goes when you are finished.  It is not ok to walk out and leave gear in the strong room or the comp room. If you take something into those rooms to train do not leave it in there, put it back at the end of your session.

We do our best to enable people to train around the classes that are in progress but please do not take it for granted or abuse the privilege. Extra training should not interrupt or encroach on the class that is in progress.  Be quiet during the brief and take into account that the group gets priority over space and equipment.

The trainers will happily assist with any extra training during the Open Gym times but during the classes their priority is the class that is in progress, so please do not distract them from coaching the group. 

Most importantly, sharing is caring.  There are now lots of people doing extra training.  It is bad form to "own" a space and prevent others from using the equipment/space that you are using.  Before you start, find out who else is in and find a way to get it done together, sharing space and equipment.

WOD - Wednesday, 29/10/2014

WOD
[A] With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75lb.
From 5:00-10:00 use 95lb.
From 10:00-15:00 use 115lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

Loads in KG (mens/womens) every 5 min increment are:-
35kg / 25kg
42kg / 30kg
52kg / 35kg
62kg / 42kg
70kg / 48kg

[COMP A]
For time:
15 Rope Climbs

[COMP B]
Tabata Airdyne (Calories)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

[WARMUP]
Bergeron Hip Opening Drill x 3 per side
Stretch Calves
3 mins easy skip

then, working in pairs
Junkyard Dog 10 reps of each

then,
3 rounds
3 Front Squat
2 Push Press
1 Thruster
Pigeon Stretch
(increment weight each round)

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Tuesday, 28/10/2014

WOD
[A] “Nate”
Complete as many rounds as possible in 20 mins of:-
2 Muscle ups
4 HSPU
8 KB Swing, 32kg (24kg)

[COMP A]
Hang Clean
1-1-1-1-1

[WARMUP]
3 rounds, 6-10 reps
Samson Stretch
KB Goblet Squat
One Arm KB Push Press
Russian KB Swing
Yoga Pushup (Pushup + Downward Dog)
Hollow Rock to Superman
Kipping swing x 2 + Pause

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

WOD - Monday, 27/10/2014

WOD
[A] For time:
Run, 400 m
15 Snatches, 62kg (42kg)
Run, 400 m
12 Snatches, 62kg (42kg)
Run, 400 m
9 Snatches, 62kg (42kg)
Run, 400 m
6 Snatches, 62kg (42kg)

[COMP A]
Push Jerk 
5-5-5

[COMP B]
For time:
60 Pistols (Alternating Legs)

[WARMUP]
Burgener Warm Up

Then...

Hollow Rocks x 20

Kipping x 20

Push up Plus T-Rotation x 10 per side

Then ...
Stretch Calves
Run 400m

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/

Rest Day!! - Sunday, 26/10/2014

WOD - Saturday, 25/10/2014

WOD
[A] For time:
50 Wall Balls, 20lbs (14lbs)
30 Cleans, 70kg (47kg)
15 Muscle-ups

[COMP A]
No extra training, rest & recover

[WARMUP]
2 rounds of:-
Deadlift x 3
Deadlift Shrug x 3
High Elbows Receive x 3
Hang Shrug x 3
Hang Power Clean x 3
then, 3 rounds of:-
Squat & Reach x 3
Pushup x 6
Kipping Swing x 6
Glute Bridge x 10

Log results online (Beyond the Whiteboard)

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/