CrossFit Newcastle

2009-11-05T19:20:00.004+11:00

Important information about the Games on Saturday;

Everyone driving must park on Christo Road. Anyone parking anywhere else will be asked to move.
The gym is a dangerous place, Children must be in the immediate company of an adult, if not, they and those responsible for them will be asked to leave, no exceptions.
Authorised people only are permitted in the competition area. Anyone breaking this rule will be asked to leave immediately.
Please respect our facility and neighbours and keep all areas clean.

All athletes must register between 07:30 to 08:15.
We will not be stopping for lunch, you have time to eat before your heats, so plan ahead and organise your own food.
The first Heat will start at 08:30 Sharp!
Once an athlete is in the 'warm-up' area they can only be coached by their allocated judge, coaches can coach their own athletes before they are required to be in the warm-up area.
We will be calling on 'counters' to help keep score for all athletes throughout the day from the Crowd or non-competitive athletes. You can not count for someone from your 'home' gym.
Feel free to bring a fold-out chair.

Anyone that has been to the Games Days at CrossFit Brisbane and CrossFit Effects will tell you.....This is a long day, be prepared!

- It will not finish before 5pm -

More details and information will be available on the day.
All those CrossFit trainers wishing to help on the day please contact us ASAP, email darren@crossfitnewcastle.com.au

2009-11-05T10:46:00.002+11:00

-- CrossFit Newcastle Game Day info will be posted later today --

5 X 5
Clean

Constant load for all reps and sets.

2009-11-04T09:13:00.004+11:00

5 rounds;

20, Thrusters @ 15kg Db's
1min, Row

rest 3mins between rounds

record distance only

2009-11-03T00:23:00.000+11:00

Five rounds for time of:

40kg Snatch, 3 reps
40kgOverhead squat, 15 reps
Run 400 metres

2009-11-01T21:55:00.009+11:00

The Following People now have till Tuesday [3rd nov] at 5pm to validate their entry into the Newcastle Games.

They need to email us at info@crossfitnewcastle.com.au with details of when they paid and who paid for them if not themselves.

If you know anyone on the list please contact them ASAP.

Kathryn Jones
Todd Denning
Lisa Brown

2009-10-31T20:29:00.002+11:00

The CrossFit Newcastle Games is sold out.

The Paypal button will stay for those paying late to validate their place.

Come and watch the action on Sat, see you all there!

Games 7th November

2009-10-30T09:16:00.003+11:00

Gday All,

Guys there is only 3 spots left for the Games.

Sign-up and pay ASAP, if you sign up too late you'll receive a refund.

2009-10-30T05:46:00.000+11:00

1km Row, 3 reps

Rest min of 5mins between Rows

2009-10-29T08:46:00.001+11:00

3-3-3-3-3 reps
Deadlift

then;

"Annie"
50-40-30-20-10
Double unders
Sit-ups

video flashback

Games 7th November

2009-10-28T09:48:00.003+11:00

There are only 10 athlete spots left. We will cap it at 100 [yes we have 90 signed up]

Sign-up fast if you want to join in on the fun.

We'll post names of people with outstanding payment this afternoon, they'll then need to pay to validate spot or forfeit their spot in the competition.

2009-10-28T09:25:00.002+11:00

"Michael"

Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups

Games 7th November

2009-10-27T14:54:00.002+11:00

Guys,
Make sure you sign up on the "registration" form and pay via the Paypal button.

Both are required to validate your entry.

We are getting very close to the cut-off so make sure you sign-up ASAP.

2009-10-27T08:14:00.005+11:00

"Tillman"

7 Deadlifts @ 140kg
1 Full Gasser [200m]
15 Pullups

45 second rest between rounds.

Sevan and Carey filmed Ricky trying out a CrossFit Football WOD known as "Tillman".

Ricky weighs 150lbs, but is able to push through all seven brutal rounds. At the end of the workout, he talks about his mindset and how tough the WOD really was.

Ricky Frausto - workout ... [wmv] [mov]

"...Hi Darren,

How's life? Just writing to express my thanks for the help with crossfit coaching/training.
Also for the help from your coaches Pete, Muzz and Mob. All nice, humble guys who were
my inspiration at training.

I still remember my first session when I was last to finish (behind 3 girls half my weight) and was
humbled and hooked in the same instant. It quickly showed me the difference between what I thought fitness
was- and what functional fitness really is...

The offshore diving job is going well, the water is warm and the weather is hot.

Still doing crossfit (on the helideck of the ship) although the rolling of the
sea makes things interesting at times!

Although you don't need to be superman, the work we do can sometimes be physically demanding.

Without a doubt the crossfit has made a significant difference in how I go about a workday.

Many of the techniques I learned & got flogged in at your box have proven to be worth the pain after all!
Only doing crossfit have I been left totally confused about counting up to 21,15 & 9- then had to add extra to be sure!

The lifting & squatting techniques have made life much easier and still learning so much too...

The big one though, is how crossfit trains you mentally to challenge yourself to keep going!

I wish I could make it to the games, good luck i'm sure it will be a success.

Good luck to everyone, especially those from CF Newy i'm sure
the event will be a great day...

Thanks again mate!
Leon..."

2009-10-24T09:18:00.000+11:00

for time;

5km Run

2009-10-23T09:14:00.001+11:00

"Tyler"

Five rounds for time of:

7 Muscle-ups

40kg Sumo-deadlift high-pull, 21 reps

2009-10-22T10:59:00.003+11:00

5 rounds;

200m Sprint
10 Push-ups
10 Push Press @ 15kg Db's
Rest 2 minutes between rounds. Too light?! try it, you should get within 3sec for every round.

Here's a pick of our CrossFit brother Leon in his new job, stay safe mate!

2009-10-21T09:12:00.001+11:00

"Heavy Jackie"

1km Row
50 Thrusters @ 40kg
30 pull-ups

2009-10-20T08:39:00.003+11:00

Tabata;

Squat
Push Jerk @ 50kg

Spots are filling fast for our Games Day on the 7th, we will probably have to close entries earlier than the 2nd.
Make sure you pay via the Paypal button on the left ASAP to validate your entry.
We will release exercise standard videos the week before the event, however we will not reveal the WODs themselves until the morning of.

2009-10-19T01:01:00.001+11:00

Tabata;

Deadlifts @ 60kg
Pull-ups

With the success of our athletes we get alot of questions about our programming.

A typical session contains more than just the WOD we post here. We eat Zone, Paleo when we can, and take no supplements apart from caffeine.

The results of our athletes directly relate to their adherence to our programme.

We attack our weaknesses with technique and intensity. And will gladly tell our competitors where we fall short, so by the time we compete, it will be our strength.

Below is a video showing Petes' weakness at the moment.....1 week and that will change!

2009-10-16T09:50:00.000+11:00

"Fran"
21-15-9 reps;

Thruster @ 40kg
Pull-ups

2009-10-15T09:55:00.003+11:00

"CrossFit Total"

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

Congrats to one of our Coaches, Muzz. He came 2nd overall in the Decathlon at the Uni Games 2 weeks ago. Great result in his first competition.

I wonder why Dave switched from rugby to athletics...

2009-10-12T12:09:00.009+11:00

G'day All,

We have had an awesome response for our Game Day on the 7th November.
There has been a few emails bout registration, so to clear things up;

Your registration is only valid once we receive payment via paypal [link on left].

We will not be accepting payment on the day, it'll be too busy.

As the event gets closer we'll post exercise standards on the website, we will NOT post the events until the 8th Nov. Which means Athletes will find out what the workouts are on the day and details for everyone else [those that aren't coming] posted on Sunday.

2009-10-09T03:21:00.004+11:00

40 Ring dips

then

3 rounds of;
200m Run
12 Pull-ups
12 Sit-ups

WOD time includes Ring Dips

The Crucible by Marty Cej and John Buffone - video [wmv] [mov]

2009-10-08T02:30:00.002+11:00

5-5-5-5-5
Deadlift

2009-10-07T13:33:00.002+11:00

40 Wallballs, 3m [CFNewcastle standard] @ 10kg

then

3 rounds of;

600m run
18 KBS @ 24kg
18 Push-ups

wallballs are included in WOD time.