Saturday, February 20, 2010

Monday 1st March 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.


Dash For Cash Fun Run is on Sunday the 7th of March 2010.
The distance is 4.67km. The event starts at 7am on Paxton Street near the entrance to Queens Gardens, you can enter on the day. Try to be early eg 6:30am to avoid the rush. The entry fee is $10 for adults and $5 for anyone 17 years and under.
For more info check the Townsville Road Runners link on the left.

Hosted by CrossFit Brisbane on March 6th & 7th, 2010.
The Sectional Qualifiers are the first step in the qualification process for the World CrossFit Games in Aromas to be held in July. However they are also about participation and so SCALING WILL BE ALLOWED, but you cannot qualify for regionals if you scale.

Hosted by CFX down in Sydney in conjuction with the regionals in early May. IF we are going to compete we need to form a team of 4-6 people, at least 2 males and 2 females. Please let Fiona know if you are interested.

Sunday 28th February 2010


Saturday 27th February 2010

For time:
21 Overhead squat,42.5/30kg
42 Pull-ups
15 Overhead squat,42.5/30kg
30 Pull-ups
9 Overhead squat, 42.5/30kg
18 Pull-ups

In memory of SSG Joshua Hager, United States Army,killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Friday 26th February 2010

6am session @ The Box, 5:30pm session Running intervals @ Red Track
Five rounds for reps of:
1 min Wall ball
1 min 15 foot rope climb
Run 400m

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

Thursday 25th February 2010

New Zealand/Tasmania/Victoria Sectionals
Workout 1:
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like.
The time cap for this workout is 18min.

Post time to comment

Wednesday 24th February 2010

"CrossFit Total"

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

Post total to comments.

Tuesday 22nd February 2010

Run or Row 5K

Post time to comments.

Monday 22nd February 2010

Five rounds for max reps of:
2/3 Body weight thruster

Post reps for both exercises in all rounds.

Sunday 21st February 2010

Rest Day

however 2day of CFT mini comp
WOD starts at 9am

The 54321 WOD is:

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps 24/20 inch
3 minutes of hang squat snatches for reps (35kg/20kg)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

Friday, February 12, 2010

Saturday 20th February 2010

For fun and as preparation for the upcoming Queensland sectional competition CrossFit Townsville (Fit Solutions, Kirwan) hosted a mini competition this weekend and CrossFit North Queensland where invited. So we headed over there to have a play,

WOD 1 Heats start @ 7am 15 minute cut off
"The Airforce WOD"
With a continuously running clock perform:
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
Also at the start of every minute perform 4 burpees until above work is complete.

WOD 2 Heats start @ 8:30am
As many Reps as possible in 5 mins of:
Clean and Jerk 70/47.5kg

Friday 19th February 2010

AKA Three bars of death

For time
10-9-8-7-6-5-4-3-2-1 reps :

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Post time to comments.

Thursday 18th February 2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Wednesday 17th February 2010

CrossFit Games 2009 Chipper
For time:
15 Squat clean 70kg/45kg
30 Toes to bar
30 Box jump, 24/20 inch
15/10 Muscle-ups
30 Dumbbell Push press or push jerk, 20kg/10kg
30 Double-unders
15 Thruster, 60kg/40kg
30 Pull-ups
30 Burpees
90m Walking lunge with 20kg/10kg plate held overhead

Happy Birthday Jeff!

Post time to comments.

Tuesday 16th February 2010

CrossFit Games WOD 2009

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Monday 15th February 2010

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Sunday 14th February 2010

Rest Day

Saturday, February 06, 2010

Saturday 13th February 2010

Select a distance
1km, 3km or 5km and run it for time

Friday 12th February 2010

Five rounds for time of:
Row 500 meters
12 Power clean, 60/42.5kg
15 Thruster, 42.5/30kg

Thursday 11th February 2010

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

Wednesday 10th February 2010

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Tuesday 9th February 2010

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbows
Stiff legged deadlift 42.5/30kg

Monday 8th February 2010

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

Sunday 7th February 2010

Rest Day
The Sectionals are coming! Be part of this fantastic event …

An open letter to all CrossFitters in Queensland
From Matt Swift @ CrossFit Brisbane

On March 6, CrossFit Brisbane will be hosting the first ever Queensland Sectional Qualifiers for the CrossFit Games to be held in Aromas, California in July. The Sectionals are the first step in the qualification process for the games, and no doubt this is a serious and important event for the competitive CrossFitter. But … it is also much more than that. It is also a chance for the entire Queensland community to come together and celebrate the growth of CrossFit in this part of the world. So it is important to understand that the event is open to all CrossFitters, not just those that are looking to represent in Aromas.

In August last year, we hosted the “Hard’nup Challenge” which attracted 126 competitors and was a fantastic event. We saw some serious CrossFitters smash the workouts, which made for a great spectacle. However, we also had competitors at every stage of CrossFit development. We had new CrossFitters that had only been training for a couple of months jump in and give it a go. We had CrossFitters that normally trained in their garage. We had CrossFitters that are planning on competing seriously in future years compete for the experience. Regardless of how competitive the participant, the wonder of events like the Hard’nup Challenge, and the Sectionals this year, it that everybody walks away inspired to train harder, having made new friends and being a better CrossFitter for the experience. For this reason, we encourage EVERYONE to compete.

Here are some of the frequently asked questions and responses that we have been getting about the Sectionals …

“Will the workouts be too hard for me? I am not that fit”
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still have a great event and get an awesome workout. Some of the most exciting heats that I have seen have been from scaled workouts. It is all in the effort! Competition gives insight into intensity, and you will take back a new approach to your training. You will walk out a bit fitter than you walked in, and a whole lot more inspired. Competing is all part of the journey!

“What if I can’t do the exercises? I have seen videos where there are handstand pushups and muscleups. I can’t do the workouts rx’d so I can’t enter, I don’t want to be embarrassed”
No-one will be embarrassed if they can't do the exercises. If there is an exercise that you can do, a substitution will be provided that puts you out of the running but still allows a great workout. The CrossFit community respects the "have a go" mentality and everyone has been there at some stage. Anyway, you will be too busy sucking oxygen to be embarrassed.

“I am not really interested in qualifying for Aromas. Should I enter if I am not a legitimate competitor?”You don’t have to be serious about qualification to enter. Broad diversity adds to the atmosphere, and you won’t be alone, we already have entries from people that are doing it for the fun of it and that is great. All we ask is that you do your best. Use it as a gauge to see where your fitness and technique is against other similar CrossFitters

“I am only new to CrossFit, I think I should train for longer before I enter?”
Maybe if you have just walked in the door you should train for a bit longer, but if you have found your feet already, jump in and get a feel for competition and the CrossFit community. The workout will be just like training and you will kick off your CrossFit journey having met a heap of great people from around the State

“I think I should volunteer instead of competing, I really want to help out”The best way to help is support the event by competing. It is great having volunteers and we encourage help, but our first priority is getting a broad and fair representation of all the CrossFitters in QLD competing across all different skill and experience levels. This event is not only about the individual, it is also about representing your affiliate. Competing is a great way to display all the good things about your affiliate and help spread the word.

“But I am scared”We all are! That tells you that your training is working. If you are not feeling a bit anxious or nervous from time to time then you are not really living. You will be nervous. Everyone is. But you will also be on a high at the end. Jump in the deep end and go with it. You will be in good company.

“I have already registered as a Volunteer”Thankyou! But it is not to late to change your mind. If you want to give it a go, click on the registration link below and enter as a competitor. We will reconcile the list of competitors and volunteers prior to the event

I have spoken to many people who have competed in the various events over the course of the last 12 months and I am yet to find someone that hasn’t benefited from competing. The friends and memories that you gain are well worth the nerves and doubt

So, if you enter, what will you be getting yourself into?
The event will be held over two days on the 6th & 7th March. It will consist of multiple workouts spread across the two days. The workouts will be a good representation of CrossFit skills and fitness. Similar to the Hard’nup Challenge, we will be seeding people into heats that are matched for experience and ability and there will be ample rest between workouts. You can do it!

Register today and show the CrossFit world how passionate CrossFitters are in this part of the world! The CrossFit Games are taking the world by storm. By entering the Sectionals, regardless of the result, you will always be able to proudly say that you were a part of the event in the early days.

Fire up Queensland!!

For further information, and to register as a competitor, volunteer or spectator, please click on the link below.

QLD Sectional Info & Registration
For further information on the CrossFit games, visit ...

Friday, February 05, 2010

Thursday, February 04, 2010

Friday 5th February 2010

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

post total reps to comments

Running Drills at Red Track @ 5:45pm

Wednesday, February 03, 2010

Thursday 4th February 2010


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Tuesday, February 02, 2010

Wednesday 3rd February 2010


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Monday, February 01, 2010

Tuesday 2nd February 2010

Five rounds for time of:
5 Thruster, 70kg/50kg
5 Muscle-ups
Run 400m

Post time to comments.