Saturday, May 30, 2009
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.
Friday, May 29, 2009
Saturday 30th May 2009
"Little Evie"
5 rounds for time
Run 600m
15 x 32kg/24kg KB swings
15 Pullups
Monday, May 25, 2009
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 hrsthey 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
Thursday 28th May 2009
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.
Sunday, May 24, 2009
Monday 25th May 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Saturday, May 23, 2009
Sunday 24th May
Friday, May 22, 2009
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
Saturday, May 16, 2009
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
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.
Friday, May 15, 2009
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
Thursday, May 14, 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
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
Wednesday, May 13, 2009
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
Tuesday, May 12, 2009
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
Monday, May 11, 2009
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
Saturday, May 09, 2009
Sunday 10th MAy 2009
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.
Thursday, May 07, 2009
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.
Monday, May 04, 2009
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.
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
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.
Saturday, May 02, 2009
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
