Tuesday, April 28, 2009
Saturday 2nd May
Friday May 1st
Todays workout will be on The Strand at 6am.
Meeting at the Beach Volley Ball courts, Rock Pool end stinger net.
BYO Kettlebells if you have them
It's Kimmy's birthday today and this workout is her Present to Us
Five Rounds for time:
5 Single arm swings right
5 Single arm swings Left
5 KB Snatch right
5 KB Snatch Left
10 Burpees
Meeting at the Beach Volley Ball courts, Rock Pool end stinger net.
BYO Kettlebells if you have them
It's Kimmy's birthday today and this workout is her Present to Us
Five Rounds for time:
5 Single arm swings right
5 Single arm swings Left
5 KB Snatch right
5 KB Snatch Left
10 Burpees
Thursday 30th April 2009
Friday, April 24, 2009
Wednesday 29th April 2009
Remember there are road works out the front of the box, watch your step, they are/have taken away our driveway REST DAY @ CFNQ
"DT"
Five rounds for time:
12 Deadlift 70kg/50kg
9 Hang Power cleans 70kg/50kg
6 Push Jerk 70kg/50kg
Tuesday 28th April 2009
"Eight Ball" from CFX
8 rounds
2 MU
10 Pushups
15 Squat
200m run
You have 4 minutes to complete each round.
If you fall behind , keep working, but you will be "behind the 8 ball"
Monday 27th April 2009
Monday, April 20, 2009
Sunday 26th April 2009
Workout thanks to CFB
Front Squat 5-5-5-5-5
Max pull up between sets
record loads and total pullups to comments
Front Squat 5-5-5-5-5
Max pull up between sets
record loads and total pullups to comments
ANZAC DAY Saturday 25th April
Lest We Forget
REST DAY & ANZAC DAY
There will be no Class at The Box today
However there will be a Class Sunday 26th at 8am
Friday 24th April 2009
“ CARLA”
5 rounds for time:
Run 400m
30 deadlifts (pair of 24kg/16kg KB)
30 Situps.
Thursday 23rd April 2009
Great Basin (USA) Regional Qualifiers WOD #1
For time:
5 Snatch
100 m Sandbag carry
4 Snatch
100 m Sandbag carry
3 Snatch
100 m Sandbag carry
2 Snatch
100 m Sandbag carry
1 Snatch
Rx'd weights Snatch 61kg/ 43kg,Sand Bag Carry 40kg/30kg
But of course scale as required
For time:
5 Snatch
100 m Sandbag carry
4 Snatch
100 m Sandbag carry
3 Snatch
100 m Sandbag carry
2 Snatch
100 m Sandbag carry
1 Snatch
Rx'd weights Snatch 61kg/ 43kg,Sand Bag Carry 40kg/30kg
But of course scale as required
Wednesday 22nd April 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 28th December 2008
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 28th December 2008
Tuesday 21st April 2009
REST DAY
@ CFNQ Cindy with power cleans for those that missed it sunday
@ CFNQ Cindy with power cleans for those that missed it sunday
Saturday, April 18, 2009
Monday 20th April 2009
Sunday 19th April 2009
AMRAP in 20 Minutes of:
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 70kg, Women 42kg
The number of rounds of Cindy stays at 1 throughout....
The Reps for the Power Clean increases by one each round:
Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans
Post number of rounds completed to comments: compare to 10th Feb 2009
The Box will be open today 8:45am - 10am if people want to come in and do the WOD or catch up an a missed workout
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 70kg, Women 42kg
The number of rounds of Cindy stays at 1 throughout....
The Reps for the Power Clean increases by one each round:
Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans
Post number of rounds completed to comments: compare to 10th Feb 2009
The Box will be open today 8:45am - 10am if people want to come in and do the WOD or catch up an a missed workout
Friday, April 10, 2009
Saturday 18th April 2009
AMRAP in 20 minutes
5 Pullups
10 Med Ball Cleans
15 Box Jumps
20 Push Press
Compare to 15.11.08
UPCOMING EVENTS
The McDonalds Mothers Day Classic is on again on Sunday the 10th of May 2009. 5.5km Fun Run around the Ross River. Feel free to bring the kids along
CrossFit North Queensland/FinomenalFitness will be entering a team in this years relay for life we need a minimum of 10 max 15 to make a team.
30th /31st May
Please post your name in comments if you want to be part of the team or let Fiona know
For those who are after more of a challenge The Sportsco King and Queen of the Castle is on again the same weekend as Relay for Life on Sunday the 31st of May 2009. 10km from Tobruk Pool to the top of Castle Hill and back down again.
Or in CrossFit terms 10km for time with a bloody big hill in the middle
CrossFit North Queensland/FinomenalFitness will be entering a team in this years relay for life we need a minimum of 10 max 15 to make a team.
30th /31st May
Please post your name in comments if you want to be part of the team or let Fiona know
For those who are after more of a challenge The Sportsco King and Queen of the Castle is on again the same weekend as Relay for Life on Sunday the 31st of May 2009. 10km from Tobruk Pool to the top of Castle Hill and back down again.
Or in CrossFit terms 10km for time with a bloody big hill in the middle
Friday 17th April 2009
REST DAY
Post a caption to comments
6am Castle Hill walk with weight vest,BYO Vest if you have one.
Meeting crn Kennady and Alexandra st at 5:55am
Thursday 16th April 2009
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell swings 24/16kg
12 Pull-ups
Post time to comments.
Wednesday 15th April 2009
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Tuesday 14th April 2009
"CrossFit Total"Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday 13th April 2009
REST DAY
Work on skills or catch up on a missed workout if you rested yesterday
All classes as normal today
Sunday 12th April 2009
"Nancy"
5 Rounds for time:
400 meter run
15 Overhead squat 42.5kg/30kg
Wishing everyone a Happy and Safe Easter, as my gift to you The Box will be open today from 8:30am-10am you can come in and do the WOD, practice your skills or catch up on a missed workout.
Saturday 11th April
Thursday, April 09, 2009
Friday 10th April
GOOD FRIDAY
NO GROUP SESSION @ THE HILL TODAY
The box will be Open Easter Saturday and Monday with the normal Timetable
Run 5km for time
Wednesday, April 08, 2009
Thursday 9th April 2009
REST DAY
@ CFNQ "Mary"
AMRAP in 20 min
5 HSPU
10 Single leg squats(alternating legs)
15 Pullups
Post results to comments
Tuesday, April 07, 2009
Wednesday 8th April
For time:
21-15-9
Body weight Deadlifts
Pullups
400m Row
Thankyou Al from CFX for this workout
Tuesday 7th April 2009
WOD 1 Australasian Games TrialsThree rounds:
10 Clean & Jerk 60kg/40kg
15 Ring Dips
20 KB swings 24kg/16kg
Monday, April 06, 2009
Monday 6th April 2009
For time:
21-15-9
Box Jumps
Run 600m
The Crossfit Games Qualifiers were held over the weekend at CFX and showed some amazing athletes, amazing results and amazing community.
Mick and his team of volunteers did an awesome job.
I would like to send a big thanks Tom my counter, judge, coach and shadow for the workouts. And to Nat for letting me sleep on her floor on Saturday night so i could get to the Sand Dunes on time.
Big Kudos to the four competitors who will head over to the USA in July for the Crossfit Games.
The Top 2 male and female placings were:-
1. Steve Willis CrossFit Effects (CFX)Sydney
2. Chris Hogan: CrossFit Melbourne
1. Tamaryn Venter (CrossFit New Zealand)
2. Nadine Burns: Ignite Fitness (Sydney)
21-15-9
Box Jumps
Run 600m
The Crossfit Games Qualifiers were held over the weekend at CFX and showed some amazing athletes, amazing results and amazing community.
Mick and his team of volunteers did an awesome job.
I would like to send a big thanks Tom my counter, judge, coach and shadow for the workouts. And to Nat for letting me sleep on her floor on Saturday night so i could get to the Sand Dunes on time.
Big Kudos to the four competitors who will head over to the USA in July for the Crossfit Games.
The Top 2 male and female placings were:-
1. Steve Willis CrossFit Effects (CFX)Sydney
2. Chris Hogan: CrossFit Melbourne
1. Tamaryn Venter (CrossFit New Zealand)
2. Nadine Burns: Ignite Fitness (Sydney)
Sunday 5th April
REST DAY
Second day of the Australasian CrossFit Games Regional Trials
Cronulla Sand Dune Run
3 and a bit laps of the dune up across down and back up
PS This pick only shows the top half of the dune,and those little things that look like ants.....they are people.
Friday, April 03, 2009
Saturday 4th April
Remember NO Group Session at The Box today as Fiona and Brett will be down at the Australasian CrossFit Games Regional Qualifiers, Fi will be Competing and Brett will be Judging
IT'S A BOY
Congratulation to Jacinata and her husband Scott.
Here is bit of the sms I received this morning
" we are now proud parents of baby Jet Olds! Born 2/4/09 at 6:08pm - weighs 3.1kg and 50.5cm and of course he is totally gorgeous!
From all at CrossfIt North Queensland we wish the new family the best and look forard to having Jacinata and possibly Jet back at training
Here is bit of the sms I received this morning
" we are now proud parents of baby Jet Olds! Born 2/4/09 at 6:08pm - weighs 3.1kg and 50.5cm and of course he is totally gorgeous!
From all at CrossfIt North Queensland we wish the new family the best and look forard to having Jacinata and possibly Jet back at training
Thursday, April 02, 2009
Friday 3rd April 2009
Group Session 6am
Castle Hill for time:
If you have access to a 10kg weight vest wear it.
PS HAPPY 30th JABA
Wednesday, April 01, 2009
Thursday 2nd April
"Karen"
For time:
Wall-ball 150 shots (20lbs/14lbs)
HAPPY BIRTHDAY TAMIKA, 18 Today and still turned up to training :)
