CrossFit Brisbane

CrossFit Level 1 Certification

We are proud to announce that we will be hosting another CrossFit Level 1 Certification Seminar later this year.  If you are interested get in quick as it is sure to sell out.  Click on the link below to register ...

October 17th - 18th
CrossFit Level I Certification
CrossFit Brisbane
Brisbane, Australia

WOD - Saturday, 11/7/2009

Happy Birthday Matt Swift & Ian Botham!!

Main Group WOD

"Team Rower Challenge"
Each team is allocated 1500m to row per team-member (teams may be different sizes), eg a team of 6 people will be required to row 6 x 1500m = 9000m in total.

The individual distance that each team-member rows is entirely up to the team, and it may be a different distance for different team members.  However, the minimum distance that needs to be rowed in any one turn is 250m, and the maximum distance that may be rowed in any one turn is 750m.  Team-members must take turns in a sequential order and every member must row.  After each turn on the rower, 15 burpees and a 20m farmers carry (M:20kg DBs F:15kg DBs) must be completed before that team-member is allowed back on the rower.  Only one set of dumbells per team may be used at any one time.  Burpees may be performed by multiple people at any one time.

Average calories (total calories divided by number of team-members) will be the teams score.  The highest average will be the winning team. 

Trainer WOD
To celebrate Matt & Ian's Birthday there will be a Trainer WOD at 9:30pm.  All are welcome to stay and watch.

As Many Rounds as Possible in 20 Minutes of:-

1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean 85kg

The number of rounds of Cindy stays at 1 throughout....the Reps for the Power Clean increases by one each round, eg

Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans, etc

Highest number of rounds completed wins.

Essential Reading - Minimise Spinal Movement

"...as we approach peak working loads or muscle fatigue, it is important that at the moment we reach close to no velocity or bar movement, that our spinal position remain the same. That is, as we begin to move toward what is ultimately a near isometric contraction (mid-way through a press you get stuck) there should be no deviation what-so-ever in your set up positioning. The set up and pull is the same for deadlifting a hundred pounds or two-thousand pounds. Post-maximal loads can be safely handled in an iso-metric position if there is no deviation from an ideal or best-fit set up. We get into problems when there is movement in the spine under load..."  Read more
 - Kelly Starrett

WOD - Friday, 10/7/2009

Congratulations to Liz on getting her first pullup!!!!

"Nancy"

Five rounds for time of:
400 meter run
42kg (30kg) Overhead squat, 15 reps

Post time to comments.  Compare to 6/1/2009.

(Photo: Liz, Jess & Bel, answering the question "what does Danny look like?"

WOD - Thursday, 9/7/2009

Split Jerk
1-1-1-1-1-1-1-1-1-1

CrossFit Kids!!

CrossFit Kids Program coming soon!

CFB will be kicking off a CrossFit Youth program in the next few weeks! We are starting our CrossFit Kids programing with the ‘Youth’ age group 12 – 17 year olds. Classes will run on Monday and Wednesday afternoons. Watch the website for more details!

WOD - Wednesday, 8/7/2009

Complete as many rounds as possible in 20 minutes of:-

5 Burpees
10 MB Clean 10kg (6kg)
15 Knees to Elbows

Post rounds completed to comments.

WOD - Tuesday, 7/7/2009

Deadlift 3-3-3

then ...

3 rounds for time:-

100kg Deadlift, 21 reps

Pushups, 50 reps

Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

Post time to comments

(All the best to Steve Willis, on his way to Aromas to kick ass at the CrossFit Games!)

Matt’s 40th Birthday BBQ Breakfast

When:   Saturday 11 July from 9:30am (7:30am crew to set up)

Where:  gym

What to bring: 

a)     eggs, bacon, or sausages 

b)     a piece of fruit (for a fruit salad)

c)     water or juice

Activities: Matt will be doing a special birthday workout with the ‘big boys’ - warming up from 9.30am. Anyone is invited to jump in on this if they can do the workout rxd, it will be posted Friday night.

(Clean up assistance will be greatly appreciated!)

Post Workout suggestions to comments:-)

WOD - Monday, 6/7/2009

HAPPY BIRTHDAY JESSE!!

7 rounds for time:-
10 SDHP 50kg (35kg)
10 Push Press 50kg (35kg)

Post time to comments