Stick with Isabel 30th May

Today get to the top of Castlehill as quick as you can, don't forget the 10lb weight vest and broomstick.
Once at the top go back and join those a little slower than you.
When everyone is at the top 50 skips, 2 rounds Burgener Warm Up as a progression then another 50 skips.
Modified Isabel
30 snatches for time, with broomstick. Plus 50 more skips.
Followed by three sprints up the lookout stairs, dont forget the weight vests.

The back down the hill

Next Tuesdays we move back down to sea level, meeting at the pull up bars on the Strand at 6am

Mixing it up and Monkeying around 27th May

Warm up
Run/ skip combo around the park followed by 50 box Jumps/step ups and some single leg squat technique and practice.

Then it was time to lift,carry, drag and throw - Kettlebell farmer carry, Tyre drags & throws and over shoulder "yoga mat"carry .


Everyone soon discovered the "yoga mats" where not as innocent as they looked, roles of rubber weighting some where between 6 and 10 kgs each take a bit of effort.

Then 3 Rounds for time
400m run
50 squats

After a bit of pull up pracitice it was time to head over to the monkey bars for some fun.

Special mention goes to little "R", honoray crossfitter for the day,who came to the park to help her dad walk the dogs but decided it was more fun to try what we where doing. So she not only attemped the run squat combo but put us all to shame with her three bar at a time traverse, oh to be a kid again...

Squat to the top 23.5.06

Castle hill
Walk/run 2min ,10 sqauts
Repeat till you get to the top
At top 50 lunges then

3 rounds
Sprint lookout stairs

Fight Gone Bad 20th May

Bacause of the MMA seminar this afternoon and the fact the rower was at the gym it was decided to tackle "Fight Gone Bad" as our first workout as an official Crossfit affiliate

Warm up = 800m urban loop run, followed by flipping the tyres (solo flips) round to front of the gym.
Followed by 2 x 30 second rounds each for reps of Sledge hammer, box jumps and Ab mat situps







"Fight Gone Bad"
3 rounds of 1 min each on a running clock
Wall Ball (reps)
SDHP with kettlebell (reps)
Box Jumps (reps)
Push Press (reps)
Row (calories)
1 min Rest

It's Official

Today Finomenal Fitness was accepted as

Australia's First CrossFit Affiliate

CrossFit North Queensland
Thankyou to Coach, Lauren,Tony and the rest of the CrossFit Family for their support.

As well as all the clients of Finomenal Fitness

Climb the Castle 16th May

Early morning trip
to the top of Castle Hill.
Walk/ Run with 10lb weight vest "optional",.....you got the option of wearing if for the first half or second half of the climb.











Top Deck workout
Mini "Angie"
25 pull ups
25pushups
25 situps
25 squats

Followed by some handstand practice,

then back down.

Guys and girls dont forget the "King/Queen of the Castle" road race is Sunday the 4th or June.

"Mothers Day Classic" Sunday 14th May

Run a 5.2km loop around the river

Well Done everyone

BALL + WALL + ROPE = "Fun" 9th May

First 6am group workout.
It was still dark at 6am with winter getting closer so we did a little raid on the machanics down the Road.

AKA collected the tractor tyre he left out the front for us, and then flipped the 150 or so meters to the gym. Good start to warm up. Then the group collected our broomsticks, medicine balls and skipping ropes and headed off to the car park of a building for lease near the gym, as the gym car park was full of CARS!

4 rounds Burgener Warm up + 10 squats

Followed by

How many rounds can you do in 20min of !
20 Wall Ball Shots
20 Skips
20 Walking lunges /each leg

Run back to wall and reapet

Flipping Out 6th May 2006

Even the rain couldn't stop us playing with our new "toy"

Warmup including some running and skipping then flipping the tyre from round the back to the car park plus a step ups /sqaut comb on said "new toy"

Todays workout was a double header
Mini chipper 1 min each for reps
Sledge-hammer

KB swing
KB SDHP
OHSquats

Ball Cleans
Burpees

Followed by 3 rounds (increasing weight on each round)
5x DB Deadlift
5x DB Hang Clean
5x DB Pushpress
5x DB Squats

Then when everyone though it was over, they had to flip the tyre back around the gym.