News Archive
News Archive - April-2012
WOD: FIGHT GONE BAD (modified)
Box Jumps (60/50)
Kettlebell Swings (24/16)
Burpees
Thrusters (40/25)
Sit Ups
With a continuously running clock, spend 1 minute at each station getting as many reps as you can. Keep a running count of reps through all five exercises.
3 rounds with a 1 min rest between rounds
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SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!
Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows
- REGIONALS FUNDRAISING
- We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation
- ASB 12-3035-0799258-50
STRENGTH: Clean Complex, 1 x EMOM for 10 minutes @ 80% 1rm
1 x Hang clean
1 x Squat clean
1 x Front Squat
1 x Jerk
WOD:
25 x D/U
20 x K/B Swing (24/16)
200m waiters Walk (24/16)
7 minutes
Loving Aleisha's progress and gains in strength and confidence. Strong 45kg Push Jerk yesterday!!!!
Strength: Romanian Dealift 5 x 5 reps
WOD:
Box Jumps (60/50)
Wall Balls (9/6)
2 reps, 4 reps, 6 reps.......etc
5 min AMRAP
2 mins REST
Sumo Deadlift High Pull (40/25)
PressUps
2 reps, 4 reps, 6 reps......etc
5 min AMRAP
SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!
Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag
COSTUME COMPULSORY - 70's TV shows
STRENGTH:
Push Jerk 4 x 2 reps
WOD:
6 x Squat Cleans (70/40)
10 x T2B
5 Rounds
Then 2 minutes of max double unders
HAPPY BIRTHDAY PAIGE !!!!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Back Squats 4 x 3 reps
WOD:
Run 400/ Run 200/ Run 400/ Run 200
10 pullups
10 kettlebell snatch (24/16) - 5 per arm
10 burpees
4 rounds for time
Massive congrats to everyone who took part in the Open this year and a big thanks to all of you who showed up to support your team every week. Our team finished in the top 30% for Australasia, Jake finished 3rd in Australasia (39th in the world for Masters Men 40-44) just missing out on making it to the Games, and many of our athletes reached PB's and efforts they never expected and should be ultra proud of.....
CONGRATS TO TRACE WHO QUALIFIED FOR THE CROSSFIT REGIONALS IN WOLLONGONG MAY 25-27!!!!! Top 45 in Australasia, so proud of you!!!
Fundraising needed, if you have any ideas let us know
Thursday 430 class starts from this week
Woohoo the Open Wod's finally finished, final results will be posted mid-day today. Awesome effort from everyone who took part, massive amounts of courage, energy and passion, and to everyone who supported and cheered us on, we couldn't have done it wihout you. We're so proud of what everyone has accomplished and....
to the most awesome super fantastic FNCF coach, Happy Birthday NESS!!!!!!!!!
Strength / Skill:
Snatch Balance 4 x 2
WOD:
Tabata
Push press (40/25)
Sit ups
K/B Swing (24/16)
Air squats
20 seconds on, 10 seconds rest.
8 Rounds
Yesterday we farewelled two athletes - Jules (left) came to us from CrossFit Alive and spent the last three months training here but now it's time to go back home, at least she roped in her nieces Talia (right) and Kristina to carry on the family CrossFit legacy and Charles heads back overseas for another work tour but will be back in May.
God Speed you two, see you both really soon.
but in the midst of the sadness....it's PARRRTTTTTTYYYY time - Liz's double under party to be correct. She got not one but 5 double unders yesterday after practicing for so long. Well done "Donald" !!!!!
8am - OPEN WOD 13.5 - Athletes only - supporters very very welcome. Last Open WOD, come cheer everyone on
9:15am - WOD
run 200m
10 push press (40/25)
10 burpees
7 min AMRAP
2 mins REST
10 Kettlebell swings (24/16)
10 ring pressups
10 air squats
7 min AMRAP
OLY CLUB IS ON - 1030am
Happy Birthday Aleisha R for tommorrow
Strength: 50 pressups and 50 knees to elbows- Partition as necessary
WOD:
20 double unders
10 Handstand Pressups
20 Sit ups
10 min AMRAP
Loving the intensity and consistency of everyones training.
Last Open wod announced today...nervous time for our Trace as she sits on the verge of Regionals.
Strength: Deadlift 7 x 2 reps @ 90% 1RM
WOD:
run 400m
21 Thrusters (40/25)
12 Ring Dips
3 rounds for time
Strength: Squat Snatch 3 x 3 reps
WOD:
12 goblet squats (24/16)
12 burpees
12 chest to bar pullups
3 rounds for time
Last OPEN WOD this Saturday wooohooooo!!! Make sure you get down and support our athletes - 8am.
Awesome energy packed day for Saturdays 13.4. One WOD to go, what will it be?
STRENGTH:
Front Squat 7 x 2 reps at 90% of 1rep max
WOD:
Run 200m
20 x wallballs
20 x K/B Swing (24/16)
12 min AMRAP
Busy, busy.....loving your guys committment and perserverance...you rock!!!
WOD - OPEN 13.4
Clean and Jerk/Press (135lb/95lb)
Toes to Bar
3 reps....6 reps...9 reps...12 reps...15 reps....18 reps....
7 min AMRAP
HAPPY BIRTHDAY JED
and for tommorrow Aleisha and Daniel Pure
Closed Easter Monday - normal classes resume on Tuesday
Some really great squat cleans yesterday and lots of Rx's on the wod!!!!
Open WOD 12.4 comes out today. Remember Sat 8am is for Open athletes, but if you are around for Easter come on down to support and have a go at 915am.
Strength: Strict Pullups - maximum consecutive then AMRAP in 5mins
WOD:
8 Sumo Deadlift High Pull (40/25)
8 Push Press (40/25)
8 Box Jumps (60/50)
10 min AMRAP
HAPPY BIRTHDAY JANINE
Yesterday was awesome, why? because we got to squat!!!
Pete 170kg and Trace 100kg for 2 reps early in the morning. Get those hips through and drive the bar up.
STRENGTH:
Squat Clean 3 x 2
WOD:
20 x sit-ups
20 x K/B Swing (24/16)
Run 400-200-400-200
4 Rounds for time
then 2 minutes max burpees
Strength: Back Squat 3 reps, 3 reps, 2 reps, 2 reps
WOD:
8 Pullups
8 Overhead Squat
10 PressUps
25 Double Unders
6 rounds for time
Unfortunately we have had a hiccup with the tee/singlet order. We are working on it and will keep you informed on when to expect them. Thanks for your patience.
Pou put in another great performance on Open wod 13.3, like all of our athletes. Only 2 wods left. If you're around over Easter weekend get down at 8am to support our athletes.
Strength: Push Press 2 x 2 reps
WOD:
6 Power Clean (70/40)
8 Toes to Bar
10 Handstand Pressups
10 min AMRAP
I love that CrossFit brings husbands, wives and kids together to train. Here's Jenni and Scott going up the ropes yesterday, only 1 rep separated them at the end of the WOD.
WOD - CROSSFIT OPEN 13.3
150 wall balls (9kgs to 10 ft/ 6kgs to 9ft)
90 double unders
30 muscleups
12 min AMRAP
This is the 8am workout for our athletes. You can also have a crack at it at 9:15am or this modified WOD
WOD #2
15 wallballs (9/6)
10 double unders
5 ring dips
12 min AMRAP
Tees will be in on Monday, please make sure you've made payment before you collect them.
The Intro class got a taste of wall balls last night. All of our athletes are going to get a massive dose of them thanks to 13.3 Well done already to Dan, Rory and Jenni who did an awesome job of the Open WOD yesterday.
Massive luck and prayers to Craig (Duds) and Dan taking on the 60km ultra marathon at Cape Reinga on Saturday. Also to Haemish running it as part of a team. God speed boys!!!!
Strength: Jerk 5, 3, 2, 1, 1 rep
WOD:
10 Thrusters (40/25)
1 Rope climb (5 strict pullups) LONG SOCKS!!!!!!
10 Snatch (40/25)
1 Muscle Up (5 ring dips)
10 min AMRAP
- Tees/Singlets should be in today so please make sure you have made your payment into our account.
- Saturday 8am- 13.3 OPEN WOD (athletes only) Everyone welcome to support
- 915am - Normal class, all welcome
The aftermath of some HEAVY front rack lunges will be felt today I'm sure.
Skills: Muscle Ups/Progressions
WOD:
run 800m
5 Handstand PressUps (3 wall climbs)
10 Pullups
10 kettlebell snatch (24/16) 5 per arm
run 400m
10 kettlebell snatch (24/16)
10 Pullups
5 Handstand Pressups (3 wall climbs)
run 800m
for time
PAYMENT FOR TEES/SINGLETS DUE.
OPEN WOD 13.3 announced @ 1pm today. Get along 8am Saturday to support our athletes.
Intro class doing TABATA, awesome work and form.
STRENGTH:
Front Squat 3 x 3
WOD:
5 x Power clean (60/40)
10 x Racked lunge (5 per leg)
10 x over-bar burpee
10 minute AMRAP
Tough workout to start the week. Awesome form on the toes to bars ladies!!
Strength: Maximum Horizontal Jump 3 attempts
WOD:
20 double unders (60 singles)
10 wall balls (9/6)
20 double unders (60 singles)
10 kettlebell swimgs (24/16)
12 min AMRAP
Tees and Singlets will be ready early this week so if you want to make payment into our account, use your name and tee as reference. Cost is $30 (tees and singlets) and for those who provided their own singlets, cost is $20. Cheers
If you haven't made it down on a Saturday yet to support our fantastic athletes, make sure you do. The atmoshere is INCREDIBLE just like them!!! So proud of all you guys ...yet again!!!!
Also extra proud of everyone who took part in the 6 week Clean Eating Challenge which ended on Saturday. We saw some great results and are extra happy to announce our winners:
1st - Pete Gray -($110) Pete lost 7.9 kgs (6.735% of his bodyweight) and a total of 24cms.
2nd - Aleisha Pure ($66) Aleisha lost 6.2kgs (6.730% of her bodyweight) and a total of 20cms.
3rd - Tracey Stewart ($44) Trace lost 3.6 kgs (5.2% of her bodyweight) and a total of 13.5 cms.
The best thing I heard is that most of you intend to keep eating this way, which is the aim of the challenge. Go to the 80:20 and still enjoy a treat meal every now and again. Awesome effort everyone.
Strength: Deadlift 3 x 5 reps
WOD:
Run 400m
20 Hand release pressups
10 Toes to Bar
5 rounds for time
Tees and Singlets will be ready early this week so if you want to make payment into our account, use your name and tee as reference. Cost is $30 (tees and singlets) and for those who provided their own singlets, cost is $20. Cheers
HAPPY BIRTHDAY STU
Love how many people choose CrossFit @ 430pm on a Friday afternoon!!
WOD: CROSSFIT OPEN 13.2
5 Shoulder to Overhead (52.5/35)
10 Deadlifts (52.5/35)
15 Box Jumps
10 min AMRAP
Our 8am will be our athletes class time, these are the heats but ALL athletes should be there by 8am for briefing and to judge others. Everyone else is welcome to cheer and shout and then take on the WOD @ 9:15am.
DON'T FORGET TO JOIN US FOR A SHARED LUNCH @ 1230. We are celebrating the end of our nutrition challenge and all of your general awesomeness. EVERYONE WELCOME!!!!!!
Everybody is getting the hang of cleans,
Strength:
Row 500m
WOD:
30 Double Unders
30 Goblet Squats (24/16)
20 Kettlebell Swings (24/16)
10 Push Press (40/25)
3 Rounds
For Time
8am CLASS SATURDAY - Will be for our athletes to take on OPEN WOD 13.2. Feel free to come cheer them on and then see how you go with the same wod @ 915am.
NUTRITION CHALLENGEES - Make sure you get in to be re-weighed, measured and have your photos done PREFERABLY TODAY!!!!!
TOMMORROW SAT 16th - 12:30pm- Shared Lunch to celebrate the end of the nutrition challenge. Everyone (members, families etc) all welcome. Bring a plate to share and some drinks
Liz and Fletch digging deep in last nights class, they have come so far in strength and form, both just 5 kgs off the Rx weight for the wod!!!!!
Strength: Weighted Press Ups 3 x 5 reps
WOD:
6 Hang Cleans (60/35)
6 Pistol Squats (3 per leg)
12 Sit ups
12 min AMRAP
STAYED TUNED - 1PM TODAY FOR THE RELEASE OF OPEN WOD 13.2
NUTRITION CHALLENGEES - Make sure you get in to be re-weighed, measured and have your photos done before Saturday.
THIS SAT 16th - 12:30pm- Shared Lunch to celebrate the end of the nutrition challenge. Everyone (members, families etc) all welcome. Bring a plate to share and some drinks.