Friday 1st April 2011

For time:
10 Cleans, 200m run
9 Cleans, 200m run
8 Cleans , 200m run
7 Cleans, etc all the way to
1 Clean, 200m run

Cleans may be power or squat ,but must start from
the ground each time. Rxd loads 42.5/30kg.

Thursday 31st March 2011

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70kg/45kg
12 Push-ups
15 Box jumps 24"/20"

Wednesday 30th March 2011

Thruster 3-3-3-3-3-3-3

Tuesday 29th March 2011

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Monday 28th March 2011

"Abbate"

Run 1.6km
21 Clean and jerk, 70/50kg
Run 800 meters
21 Clean and jerk, 70/50kg
Run 1.6km

Sunday 27th March 2011

And now for a REST DAY history lesson.

Five years ago ,almost to the day Finomenal Fitness started running group classes ( check back to the start of the blog) based on The CrossFit Method, after trainer Fiona Muxlow went to Santa Cruz C.A. to do a course.
Why because someone handed her a A$ print out of crossfit.com and said, "here you like weird stuff, take a look at this" from that day once she actaully worked out how to do the exercises she was hooked.
As it turned out, the course Fiona was booked on was being run on CrossFits 5th Birthday and the head presenter was Greg Glassman.

By May 2006 Finomenal Fitness had been accepted as the First CrossFit in Australia, CrossFit North Queensland.

NOW it is 2011 and its CrossFit North Queensland's 5th birthday and in true CrossFit fashion, here is the t-shirt.

Place your order today

Saturday 26th March 2011

21-15-9 reps of:
Deadlift 100kg/70kg
Overhead squat 60/42.5kg

Post time to comments.

Welcome back to the Box 6 week old Max and mum Michelle.

Friday 25th March 2011

Five rounds for time of:
15 Medicine ball cleans, 20/14lb ball
15 Wall ball shots, 20/14lb ball

Thursday 24th March

Today will be your last Day to get your CrossFit Open WOW #1
done, and validated in a Group Setting.

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

For those not doing the WOW, Thursdays WOD will be

Deadlift 1-1-1

Wednesday 23rd March 2011

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Tuesday 22nd March 2011

Run or Row 10K

Post time to comments.

Monday 21st March 2011

For time:
10 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
9 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
8 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
7 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
6 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
5 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
4 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
3 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
2 reps Front Squats 60/42.5kg
15 ft Rope Climb, 1 ascent
1 rep Front Squat 60/42.5kg
15 ft Rope Climb, 1 ascent

Sunday 20th March 2011

REST DAY

Saturday 19th 2011

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Post time to comments.

Friday 18th March 2011

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.

Thursday 17th MArch 2011

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

CrossFit North Queensland WILL be opting in on this WOD ( as soon as the computer/web site allows us to)

Wednesday 16th March 2011

Behind the neck Jerk 1-1-1-1-1-1-1

Tuesday 15th March 2011

Seven rounds for time of:
10 Wallball shots, 20/14 pound ball
10 Pull-ups

Monday 14th March 2011

For time:
Run 1600m
100 Sit-ups
100 Back extensions
Run 1600m

Sunday 13th March 2011

REST DAY

Saturday 12th March 2011

Hard'nup Challenge 2010
"WOD C"
AMRAP in 12 min
30 Kettlebell swings 24/16kg
60 Double unders

post rounds and part rounds to comments

Friday 11th March 2011

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Thursday 10th March 2011

Complete as many rounds as possible in 12 minutes of:
Bench press, 3 reps 85/60kg
Back squat, 5 reps 100/70kg

Wednesday 9th March 2011

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Tuesday 8th March 2011

Four rounds for time of:
7 Muscle-ups
15 Deadlift, 100kg/70kg
Walking Lunge, 30 steps

Monday 7th march 2011

Shoulder Press 3-3-3-3-3-3-3

Sunday 6th March 2011

REST DAY

Saturday March 5th 2011

Five rounds for time of:
20 Back squat, 60/42.5kg
Handstand walk 20m

Friday March 4th 2011

2009 Australian Regionals WOD#1

3 Rounds for time:
10 Clean & Jerk 60/40kg
15 Ring Dips
20 Kettlebell Swings 24/16kg

Thursday 3rd March 2011

Three rounds for time of:
Run 400 meters
15 Squat snatch, 35/25kg
9 Handstand push-ups

Wednesday 2nd March 2011

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Post time to comments.