CrossFit Brisbane

CrossFit Open 2016 - Completed!

We had 82 Athletes register for the Open this year. Congratulations to all who made it all the way through.

We have a lot of people to thank in making it such a great even this year.

 

First up, our coaching staff Kelsey and Alana, who put in over-time each Saturday to ensure that the heats ran seamlessly and the standards were upheld. Thanks also to Mayar who is responsible for many of the beautiful action photographs that you are now seeing on our website - hidden talents!

We are also incredibly proud of, and grateful to, all the CFB members who completed their judging course and helped each week. We wish there was an award for the gym with the highest number of judges as we think we would be in the running! This proclaims loudly that our community is ready and willing to step up for their team mates to share the load and make someone else's job easier. Special mention to our members who were unable to compete, but turned up to judge each week - Kate T, John H, Robyn B, Rob H, Stu D, KJ, and Rhi. Finally, to Daz, Jimmy, and Rob, who regularly judged our video submissions, your performance under pressure was outstanding

 

A huge thank-you goes to Sue Shaw for putting the catering for the barbecue together for 16.5. Sue did a wonderful job feeding us and managing the barbecue all evening.

 

Finally thanks goes to all the family and friends who came to support us, and to you, our Athletes, who did such a magnificent job each week with your effort and your sportsmanship.

We had some great results including:

Brandon - 14th Australian Men

Loz - 50th Australian Women

Leanne H - 111th World-wide 60+ Women 

Tim H - 155th World-wide 60+ Men

 

Leanne and Tim are both eligible to contest the Masters Regionals on the 23rd and 24th of April. We congratulate them and look forward to supporting them through this next event.

Thanks to all, and we look forward to the Regionals of the CrossFit Games 2016!

 

 

WOD - Friday, 1/4/2016

WOD
[A] Elizabeth
21-15-9 reps, for time of:
Clean, 62kg (42kg)
Ring Dip

[COMPETITION TRAINING]
[B] Each for time:
Row: 10 x 300m

Rest 30 secs between efforts.

Photo Credit: Mayar Ajdari

WOD - Thursday, 31/3/2016

WOD
[A]
“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.  Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers.  You can also download a spreadsheet version (thanks Brad Smith)

[COMPETITION TRAINING]

[B] For 3 cycles:
AMRAP in 3 mins of:
15 Kettlebell Snatch (Left), 24kg (16kg)
15 Kettlebell Snatch (Right), 24kg (16kg)
Handstand Walk, for max distance

Rest 1 min between each cycle.
For each cycle restart the AMRAP

Photo Credit: Mayar Ajdari

WOD - Wednesday, 30/3/2016

WOD
[A] “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400m
Max rep Pull-ups

[COMPETITION TRAINING]
[B] Every 1 min for 10 mins do:
15 Double Unders
1 Snatch

Use the heaviest weight you can for the snatch and hold across. Aim for unbroken sets of DU and fast transition to the Snatch

Photo Credit: Mayar Ajdari

Open 16.5

Well done to everybody that contested Open WOD 16.5 on Saturday. Please remember to enter your scores on the Games site http://games.crossfit.com

We have some people still to do the WOD at 7am tomorrow morning. We need 3 judges, if you can help out please contact Wendy

 

WOD - Tuesday, 29/3/2016

WOD
[A] “DT”
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

[COMPETITION TRAINING]
[B] Tabata Mashup: 16 x 20 secs / 10 secs
Bar Muscle-up
Double Under

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 16 intervals. Alternate between the two exercises. Score is total reps (record totals of each exercise as well)

 

WOD - Monday, 28/3/2016

Please note that the gym is closed today for the public holiday.

WOD
[A] For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Rest Day!! - Sunday, 27/3/2016

Happy Easter!!

WOD - Saturday, 26/3/2016

Saturday Morning - Gym Closed

Saturday Afternoon/Evening - Gym Open for workout 16.5

 

4:00pm - Briefing

4:30pm - First heat of Registered Athletes

5:00pm - Burgers, Sausages etc on sale

 

CFB members who are not registered for the CrossFit Open are welcome to contest the WOD at the completion of registered heats.

 

Spectators welcome!

WOD
[A] CROSSFIT GAMES OPEN 16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 42kg (30kg)
Burpee (Bar Facing)

 

WOD - Friday, 25/3/2016

Please note that the gym is closed today for Easter Friday. Here is a workout that you can do in the park ...

WOD
Each for time:
Handstand Walk: 5 x 25m

Rest as needed between efforts.