Sunday, December 31, 2006

2006, The Year That Was!

CrossFit North Queensland's World Tour 2006
Good Times, Good Training, Good Friends

Sunday, December 24, 2006


Wishing all the Clients and Friends of CrossFit North Queensland/ Finomenal Fitness a Happy and Safe Christmas and all the best for the New Year.

2006 has been a great year for Finomenal Fitness in Febuary Head Trainer Fiona made the Trip to the USA and became the first Australian to complete the CrossFit Trainers Certification, in Santa Cruz, as wel as travelling up and down the CA coast visiting various crossfit "gyms". Gaining skills , ideas and most importantly friends.

In May Finomenal Fitness became Australia first offical CrossFit Affiliate Crossfit North Queensland. Since then Fiona has travelled to meet the CrossFit Guys from both Sydney and Brisbane, ( several times) both now offical as well and while timing didn't allow her to meet up with the guys from Newcastle and Melbourne, im sure it wil be possible in 2007.

Group workouts have now stoped for the year, but don't let that keep you from doing the WOD from the main page. Personal Training sessions will offically start back on the 3rd January with the first Group CrossFit workout Saturday 6th January 7am at Sherriff Park.

BUT!!!In keeping in with tradition a NEW YEARS DAY WORKOUT will be held at Kickstart Fitness @ 11am.
Drop Fiona an email if you plan to come and BYOB = Bring Your Own Bucket :)
Once again Merry Christmas to all and thankyou for your support and friendship over the past year.
Fiona, Finomenal Fitness

Wednesday, December 20, 2006

2007 CrossFit Bootcamps

The first CrossFit Bootcamp for 2007 Starts January 9th.
Learn the basics of the Crossfit method or refine your skills while you improve your overall fitness, three mornings a week, for 6 weeks.

The boot camp costs $150 for 6 weeks and this includes your initial personal fitness assesment, training sessions included in program and meal plans. Numbers are limited, so its almost like a group PT sessions, register and pay for your place by 7th January and receive a free CrossFit NQ t-shirt or tank top.

Workouts kickoff at 6am Tuesday and Thursday at Pioneer Park Riverway, and Saturday at 7am at Sherriff Park , Mundingburra.

Call Fiona 0423 110175,or email to ensure your place an book your intial fitness assesment.

Friday, December 08, 2006

Philippine Open BJJ Sat 2nd Dec & No Gi Grappling Challenge 3rd December

Saturday 2nd
Phillippine Brazlian Jiu Jitsu Open
GOLD in womens blue/purple over 58kg
GOLD in womena Absolute

Sunday 3rd December
Philippine No Gi Grappling Challenge
GOLD Womens over 55kg
GOLD Womens Absolute

Saturday, November 25, 2006

And on that farm he had ...a tyre, hammer, boxes.. 25th Nov

Roll the tyres 400m to the park
150 skips/50 double unders
5x20 tyre hits/tyre jumps

Working in pairs
All distances covered are 100m
For time
Tyre Flip
Box carry
Farmers carry/Shoulder carry
Medicine Ball Throws
Tyre flip
Box carry
Shoulder carry/Farmers carry
Medicine Ball Throws

Finish with Tabata Squats

Gotta love those workout faces.

Oh!... Dont forget to take the tyre back to the gym.

Friday, November 24, 2006

Lite weight Murph, November 23rd

For time
1 mile (1.6km) run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups and squats as needed.
If you have a 20lb weight vest where it. Ours are 10lbs

Saturday, November 18, 2006

Pull,Push,Lift..Repeat 18th November

Warmup with a run around the park followed by refinment/introduction squat and thruster and Sumo Dead Lift High Pull technique

Three rounds for time
20 Pull ups
20 Pushups
20 Squats
20 Thrusters
20 Situps

Friday, November 17, 2006

Tuesday, November 14, 2006

Dumbbells and Balls 14th November

Warm up Shuttle runs using the netball court 1/3rds.
10 rounds for time
5 Squats
5 Dumbbell squats
5 Shoulder Press
5 Push Press
5 Thrusters
rest 1 min between rounds

Use a depth checker eg dynamax ball, if your butt doesn't touch the ball on each squat and thruster rep it dosen't count.

When the going gets tuff...... Janelle just keeps going!

BJJ Pan Pacs 11th November

While everyone else took a trip up Castle Hill

Fiona was in melbourne winning a silver medal in the womens Open Purple Belt Division at the Pan Pacific Jiu Jitsu Championships

Sunday, November 05, 2006

"YBF" 4th november

Warm up
Medicine ball clean/squat technique

J gets it, hims' mum still needs work!

Double unders
Ring Dips
Squat clean

Saturday, November 04, 2006

Helen 2nd November

Three round for time
400m run
Kettlebells swings x21
Pullups 12 reps

Saturday, October 28, 2006

"Team work and Tyres" 29th October

Warm Up
Run/jog around park then

In teams of three
Tyre drag,
KB Farmers carry
Dynamax Waiters carry
One team member carries an each activity for set distance.
When all team return to the start rotate activies till all have been completed by each team member.

To finish off each person does a tyre drag while all other team members squat

3 Rounds for time
20 wall ball shots/20 ab mat situps

Finish off with a game of Hoover Ball

Tuesday, October 24, 2006

"Its an arms Days, right?" 24th October

Warm up
Run 300m
3 x15
Single arm body rows,

21 Over Head Lunges (each leg)
Run 300m
21 Dumbbell Swings
15 OHL (each leg)
Run 300m
15 Dumbbell Swings
9 OHL ( each leg)
Run 300m
9 Dumbbell Swings

Row,Row, Row your..... C2 21st October

Brisbane Indoor Rowing Championship Row 500m Max Effort

Handstands with the Guys from CrossFit Swift.Fit (Brisbane)

Then row 2000m for time

Friday, October 20, 2006

"No walls" workout 19th October

Wall ball without a wall and rope climbs with your feet still on the ground,
CrossFit knows no boundries and can be scaled meet the needs of anyone

Warm up
Lap of park followed by
3x15 Step ups, Dips, Lunges

Three rounds for time
20 Tree ball shots
tyre drag
2 rope climbs
tyre drag

Saturday, October 14, 2006

Play in the park 14th October

Warm up
2 x 100m medicine ball throw "first to goal"
100 tyre hits with slegde- hammer
1x100m medicince ball throw "least to goal"
Sprint 100m with med ball

10min agility ladder drills

Shoulder Press
Push Press
Tyre Jumps

100 Medicine Ball Mule Kicks

Thursday, October 12, 2006

Fun 50's 12th October

Warm up
1 lap of the park followed by 3 x 15
Lunges, Pushups, Situps,Dips, Sampson Stretch


Wednesday, October 11, 2006

Her name is "Pam" 10th October

Warm up
400m jog followed by
3 x15
Pushups, Situps Squats, Lunges, Back extensions

18 KB Squats
18 KB Swing
18 Pushups
Run 400m
15 KS Squat
15 KB Swing
15 Pushups
Run 400m
12 KB Squats
12 KS Swing
12 Pushups
Run 400m

Finished of with some yoga and flexibilty work

Saturday, October 07, 2006

Annie get yah.... Kettlebells! 7th October

Warm up with few laps around the park.
Kettlebelltechnique and practice

Swings, turkish get-ups, presses and windmills to name just a few


Double Unders ( or tuck jumps)