Sunday 31st May 2009

REST DAY

Don't forget to come down and support our relay for life team, from 3pm saturday till 9am Sunday morning at Townsville sports reserve, we will have KB, a pullups bar and a 400m track so if you didn't get a chance to do "Little Evie" early on Saturday morning now is your chance.

Saturday 30th May 2009

"Little Evie"
5 rounds for time
Run 600m
15 x 32kg/24kg KB swings
15 Pullups

RELAY FOR LIFE

Well Its Here, Thankyou to everyone who made donations, also thankyou to the business that donated products to help us through the 18 hrs
they include
Struddy's Sports Townsville
North QLD Ice
Garbutt Self Serve Store
Subway, Nathan St & Domain

Also a BIG Thankyou to Belinda for drumbing up most of this support for us.

Our team is made up of
Paul, Jake and Kasey Bailey ,Tammy Hawkins-Bailey,Peta Borg,Scott Brooks, Chris Eales, Jennifer Gorton, Fiona Muxlow, Adam & Robin Robertson, Melanie Thompson,
You can still donate to the team as a whole to the team members listed
Our teams name is, CrossFit North Queensland

The Event's theme is The Seventies so we are going for the 70'd fitness look,high waisted short shorts,long socks and sweat bands will be the order of the weekend,Team members will be issued with their Relay shirts on the Day.

Even if you cann't do the whole relay, drop by do a lap or few with the team . There will also be random CrossFit WODs thoughout the weekend inculding the famous 400m walking lunge WOD, and enjoy and fun way to raise some money for the cancer council.

We are meeting at The Box at 12:30 and will be at the Sports reserve by 1pm to setup. If you are joining us there we are on in Site H11 down on the road side. The opening ceremony starts 2:45pm.

Any questions SMS fiona or check details on the web site

Just cut an paste the below
https://secure.cancercouncilfundraising.org.au/registrant/LocationHome.aspx?EventID=9986&LangPref=en-CA&locationID=10020
and click on the Donate to team button

Friday 29th May 2009

AMRAP in 10 minutes
21 KB Swing 24/16kg
Run 75m

Thursday 28th May 2009

For time:
“Fran”
21-15-9
Thursters 42/30kg
Pullups

Wednesday 27th May 2009

REST DAY @CFNQ

AMRAP in 15 minutes
5 Pushups
10 Jumping Pullups
15 Situp
20 Lunges (10 each leg)

Tuesday 26th May 2009

"Twins"
Two rounds, of each couplet, for time of:

750 meter Row
20 Handstand Push-ups

52.5kg Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

Monday 25th May 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday 24th May

REST DAY

No session at The box today

Saturday 23rd May 2009

"Killer"
7 Rounds
15 x Weighted Lunges (Each Leg) 20kg/15kg
15 x Kettlebell Swings 24kg/16kg
15 x Push Ups
Post Time to Comments

Thanks to CrossFit Coronado for the WOD

Friday 22nd May 2009

Todays session 6am @ the Beach Volley Ball nets on The Strand,

5 rounds for time:
Run 400m
21 KB swings
12 Pushups

Thursay 21st May 2009

For Time:
10 Pull ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups

Wednesday 20th May 2009

For time:
10/9/8/7/6/5/4/3/2/1
Deadlift 1 x BW
Clean 2/3 x BW
Press 1/3 x BW

HAPPY 18th BIRTHDAY TIM G. and CONGRATULATIONS ON PASSING YOUR PFA,
we knew you could do it

Tuesday 19th May 2009

REST DAY
@CFNQ
For time
15-12-9 Reps
Thrusters 60/40kg,
KB Swing 24/16kg,
Pull Ups
Run 400m

Thanks to CFX for this workout

Monday 18th 2009

"Nate"
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Compare to Thursday 26th March 2009

Congrats Cate and Paul,
baby Brad born today 8 pound 2 ounce

Sunday 17th May 2009

For time:
60kg Thruster, 10 reps
50 Double-unders
60kg Thruster, 8 reps
40 Double-unders
60kg Thruster, 6 reps
30 Double-unders
60kg Thruster, 4 reps
20 Double-unders
60kg Thruster, 2 reps
10 Double-unders

Post time to comments.

Saturday 16th May 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 23rd March 2009

Friday 15th May 2009

REST DAY
NO 6am Strand session this morning, enjoy your rest day


Question: What do you get when you mix Townsvilles most famous piece of Graffiti and CrossFit North Queensland?



Our New OnLine Design its on T-shirts, water bottles and Hoodies,
check them out at http://www.cafepress.com/crossfitnq

Thurday 14th May 2009

"Carla"
5 rounds for time
Run 400m
30 deadlifts 50kg/35kg
30 Situps.

Post time to comments, Compare to April 24th

Wednesday 13th May

SoCal Regional Qualifiers. WOD #1

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead 70/50kg

Tuesday 12th May 2009

Four rounds, each for time of:
500m row

Rest as needed between efforts.

Post times for each round to comments.

Monday 11th May 2009

REST DAY
@ CFNQ this workout Thanks to CrossFit Brisbane

Complete in as few sets as possible:
42kg/30kg Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks tie. There is no time component for this workout

Sunday 10th MAy 2009

Run 5km
for time:

Saturday 9th May 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Friday 8th May 2009

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

REMEMBER WHEN? Its Offical!

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

That was 3 years ago, boy how time flies.
To Celebrate CrossFit North Queensland's third birthday we will be having a BBQ get together Friday arvo starting at 6pm.
Food will be provided, Zone friendly and Gluten Free(mostly)
Don't worry about bringing presents just $5 to go to the kitty. BYO drinks, Friends and family are welcome.
There will be no offical workout as such but feel free to "play"
RSVP to the blog or Fiona so we have enough food.

Hope to see you all there

Thursday 7th May 2009

REST DAY

@ CFNQ
Five Rounds for time:
7 Deadlifts (125kg/85kg)
30 Air Squats
7 Handstand Pushups

If you cannot do the rx'd weight use your 5RM weight

Wednesday 6th May 2009

From the SoCal Regional Qualifiers
For Time:
2k Row
Followed by six rounds of:
20 Box Jumps
10 Wall Balls

Tuesday 5th May 2009

"Broomstick Mile"
All work,except runs,done with a PVC or Dowel
25 Backsquats
25 Front Squats
25 Over Head squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m

Monday 4th May 2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Sunday 3rd May 2009

REST DAY

Don't forget Firts Aid/CPR Course at The Box Today
Starts 8:30am

$95 update
$120 full course