Rest Day
Whats the WOD?
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Hey Challenge Champions Todays Work out will be at the Box – 8/51 Johnston St, Southport. 6.30am until 8am. Due to the weather what I had planned can’t be run!
Today the WOD will be an Obstacle Course plus Moving Large Loads Long Distances Quickly. It will take some effort bring your A Game CFBB.
The Box will be open from 6.30am until 8am - No Park session Today.
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If the weather is good the Park session will be on.
If the Rain is Back we are in the Box
If you are unsure Text Park or Box before the session starts.
1)
4 rounds for time
250m Row
10 Wall Ball
2)
Max – Chest to bar pull ups
3)
Max – Double unders
CFBB Australia Day Crew
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1 WOD today 6am at the Box 8/51 Johnston St Southport. Be Brave CFBB!
Following the WOD we are having a BBQ BREAKFAST Food supplied by The Loan Market (Damian Halton). Thanks Damo!
“Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
42kg Sumo-deadlift high-pull, 10 reps
42kg Thruster, 10 reps
Rest 1 minute
Post total time to comments.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
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Hey CFBB Thursday is Australia Day! The Gym will be open at 6am for a WOD followed by a BBQ. (Bacon and Eggs) Feel Free to bring some fruit to share with the other CFBB Crew. There will be no other classes on Australia Day.
Our Southport Push Ups for Charity event is gaining momentum its great to see quite a few participants but more importantly we need sponsors if you can spare your small change you will change a life. We hope you can get behind this Great Cause!
Team Mongrels have raised over $600 Awesome stuff! Our CFBB total is up to $1480 we would like to reach $20,000 on the 18th Feb Please help us reach this achievable amount. If you have any corporate business contacts we welcome large donations or get them along to our Southport Push Ups For Charity Day – 18th February.
Due to the weather there will be No Park session on tomorrow. Please head to the Box for the 5.30am session.
21-15-9
Full Squat Cleans 60kg/40kg
Ring Dips
Finish with 800m run for time.
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CFBB Teams – Selection of our No.1 CFBB team will be based your fitness and attendance over the last few months. If you are carrying an injury you need to get a clearance and speak with Drew before entering.
We encourage any CFBB member to participate in CrossFit Challenges. This will be the biggest to date so get along participate or just come and Watch the awesome action and Elite Athletes do their thing. I will guarantee you will be amazed at the athletes (“Comando” Steve Willis will be in action).
11th Feb Individual Competition
12th Feb Teams and Individual Elite Competition.
Please read the brief for team entry
Team Registration for the 2012 ‘Again Faster’ Hard’nup Challenge will open at 12pm on Tuesday, 24/1/2012.
Spots are limited to 48 teams of 6 competitors (3 male & 3 female) and are available on a “first in first served” basis.
A single person from the team (Team Captain) will be required to register and pay for all 6 team members at the time of registration. A partial team cannot be registered, ie the registration system requires all 6 team members details to be entered in order for the registration to be completed.
The minimum age for a team member is 16 years.
The workouts will be designed to cater for teams of mixed skill and experience, however as a minimum, all team members should be able to do basic CrossFit movements, ie someone that has not done CrossFit before will most likely struggle.
It is a requirement that you are healthy in order to compete. If you are injured, it does not make sense to enter a competition, so please do not ask us to accommodate your injury through exercise substitution. That is unfair on the other teams and will not be allowed. By registering you are telling us that you are fit to compete.
Team captains will need to check-in at the venue between 3pm and 5pm on Saturday afternoon to confirm team members, collect team competitor bracelets for their team and be briefed on rules/logistics. All team members will be required to be onsite at 7am on Sunday morning for numbering and briefing. The event will commence at 8am and conclude at 5pm.
Participating in the Team Competition will not prevent watching the Elite Invitational. The day will be programmed to ensure that everyone gets to see the elite competitors in action.
Team members may be substituted by the Team Captain up until the close of check-in on Saturday afternoon.
Team Captains will require the following information from their team members in order to complete the registration:-
- name
- address
- date of birth
- emergency contact name and number
- t-shirt size
- email discount code (if they have already entered another comp)
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Hey Challenge Champions we will have the best weight loss champion for this week posted shortly but I need everyone to weigh in.
Today is the last day for joining our challenge if you haven’t filled in the form for your singlet size you will miss out. We are doing 1 order only, there will be no spare singlets available.
Todays Park Session
20m shuttle runs (Beep Test)
Tabata this – Squats, Sit Ups and Push Ups.
The Box -
Front Squats
5-5-3-3-2-1
Competition team -
Hang Cleans
5-5-5
Split Jerk
3-3-3
Dead Lifts
8-8-8
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12 Week Challenge Champions –
Weigh in Today!
Do Your Penalty Burpees Today!
If you missed a session last week it is 25 burpees for each session missed.
If you didn’t get your 5k run or row completed, it is 10k this week. No excuses! can’t run? Row. Cant row? Walk! get it done People!
This Weeks Challenge is 250 sit ups, 500 Double Unders, 250 Squats. You can do them for time or you can break them up into 100 per day. do them any where But get them done.
CrossFit Brisbane HardnUP Info Below.
*** Please note, due to scheduling constraints you will not be able to enter both the Weightlifting Competition and the Wildcard Qualifier Competition, ie you need to pick one or the other. This has changed since the information pack was released. Unfortunately we have no other option without compromising the quality of either competition. If you are planning on entering (or have entered) the Weightlifting Competition do not enter the Wildcard Qualifier Competition ***
The Wildcard Qualifier is an individual competition aimed at the experienced Crossfitter. As a selection trial to determine 6 wildcard entry spots (3 male and 3 female) into the Elite Invitational, it will be a challenging competition consisting of multiple workouts designed to test both depth and breadth of fitness. Programming for this competition will be similar to the Regionals and other major competitions (eg the Schwartz Challenge). This is not a competition for novices. Being able to perform most mainsite (www.crossfit.com) workouts without scaling is a good guide for whether you have adequate skill and conditioning to participate in this competition. Scaling will not be allowed. Athletes that cannot perform a movement as prescribed will be disadvantaged rather than eliminated (eg score zero for that component, but can continue with other parts of the competition). Other than the fitness requirements, anyone can enter this event. There will be a total of 120 spots available for registration. Cost of registration is $50
The competition will be held on Saturday 11/2/2012. You will be required to check-in at 7:00am. Competition will start at 8:00am.
“Jack”
20 min AMRAP
10 Push Press 50kg / 30kg
10 Kettle Bell Swings 24kg / 16kg
10 Box Jumps 24 inch / 20 inch
Competition Team -
Weighted Pull ups 10kg – 3 rounds AMRAP
50 x GHD Sit ups
Back Squats 1-1-1-1-1
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Rest Day Today
12 Week Challenge Champions its your last day to get your 5k run or row done! Post your times to comments.
Weigh ins tomorrow No exceptions.
Monday is Burpee Pay up Day - All Burpees must be completed today – Be Brave and get them done!
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The gym will be open at 6.30am the Team WOD will be at 7.00am Finish at 8am and then we are off to the Pool for a 1k swim.
http://youtu.be/V6xLYt265ZM
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Hey 12 Week Champions head into the Gym today and get your 5K Row or Run done!
Don’t forget Saturdays Session will be at the Box starting at 6.30am until 8am followed by a 1k swim at the Southport Pool.
Todays WOD -
“Grace”
30 x Clean n Jerk 60kg /42kg
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Hey 12 Week Challenge Champions get your Ergo and Run times posted on comments below. We have some great times posted so don’t miss out on the work as there could be lots of Burpees come Monday. Just Saying!!!
Park -
5 rounds for time
100m Sand Bag Carry 20kg
20 Push ups
Finish with 4 Body weight Sled Pulls – 50m
Box -
3 rounds for time
3 Rope Climb Assents
6 Hand Stand Push ups
9 Muscle Ups
Finisher – Run 1600m for time. Wear a 10kg weight vest if you have one.
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12 Week Challenge Champions We are having a session at the gym on Saturday Morning from 6.30am until 8am. Followed by a Swim at the Southport Pool (1k is the challenge, any Stroke anyway any how). Bring your goggles!
Wow great session yesterday CFBB lots of Fun. Awesome work from Janice rowing her 5K ergo.
Again if the Park is Wet and the weather is hitting the coast we will be at the Box. If you are unsure please text me Park or Box and I will get back to you before the Class.
3 round for time
12 Wall Ball
12 Toes to Bar
Back Squats
3-3-3
Press
5-5-5
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Awesome WOD yesterday CFBB you all put in a great effort!
For the 12 Challenge Champions post your 5k run or row times up in the comments section of this Blog on the day you do it for all to see.
Some of you have had some burpees to do after Saturdays big day out at the races and at Neil’s house warming keep off the sugar Peeps!
Today’s park session may be moved to the Box because of the Rain if you are in sure text me Park or Box before the session. Cheers Drew.
WOD 1.
On the min every min for 20 mins
1x 20m Sand hill sprints
15 Ball slams 10kg/6kg
WOD 2.
Hang Cleans
3-3-3-3-3
Push jerk
5-5-5
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Hey CFBB Journals are ready for purchase online head to http://traininglog5.com/?p=1228 to check out the pricing. We have a copy at the Box for you to look at Cheers Drew. Food Journals available also!
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CrossFit Broadbeach Challenge People you will need to complete a 5k Run or 5k Row on the ergo this week. This will be on top of your 4 sessions.
1) 3 rounds for time
15 Box Jumps 24in/20in
10 Pull Ups
5 Burpees
2) 15 min AMRAP
30 Goblet Squats 24kg/16kg
15 Kettle Bell Swings 24kg/16kg
3) Over head Squat
3-3-3-3-3
http://youtu.be/SjRK7t4SrzE
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Hey CFBB I will be at the Box from 6-8am Today feel free to join me if you want to get some extra work done.
Rest Day Today!
There will be a few disruptions at the Box this week as we are getting new showers put in. Thanks to Robin our Awesome landlord.
Please lend a hand to keep the Box clean. Any help will be appreciated.
Great Walk Up Mount Warning Yesterday CFBB
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Are You up for the Challenge?
There will be No Classes on today the 12 week challenge kicks off with our walk up Mount Warning.
Its not to late to sign up. Join us for our walk up the Big Hill at 5.30am Queensland Time. WE LEAVE RIGHT ON TIME.
Bring plenty of food and water and a back pack to store your food and water in.
For those that are not joining us here is a WOD for you
Run 2k – stop every 100m and perform 10 Squats and 10 Situps.
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Park
5 rounds for time
50m Broad Jump
50m Walking Lunge
50 Double Unders.
Box
“Fight Gone Bad”
3 x 5 min rounds for reps, 1 min rest between each round 1 min on each exercise.
Row – for calories
Push Press – 30kg/20kg
Box Jumps – 20inch
Sump Dead Lift High Pull – 30kg/20kg
Wall Ball – 10kg/6kg
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Hi everyone! I just want to say a big thank you to all who attended our 12 week challenge info night. If we didn’t get your details please contact me to be added to the list Thanks Cheers Drew. I Love CFBB and all who train with us I am Blessed to have such good people. Also a big thank you to Mel, Simone, Jason for their food and to Sally and Amy for their help in getting the night off the ground.
321 Go! Cheers Drew
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