CrossFit Newcastle

New Website

2010-02-22T08:21:00.000+11:00

Our new website address is;

www.crossfitnewcastle.com.au

2010-02-11T09:49:00.000+11:00

21-15-9
200m Run
Clean & Jerk @ 70kg
Double Unders

2010-02-10T07:31:00.001+11:00

10sets of 2reps
Box Squats

then

Max in 7mins;
Double unders

NSW & ACT sectional registration will close on the 14th [sunday] at 5pm.

Follow the link below to save your spot NOW if you're thinking about competing.

2010-02-09T08:24:00.000+11:00

2 rounds for time;

500m Run
20 Burpees

2010-02-08T09:07:00.000+11:00

Max in 12mins;
Push press @ 50kg, 5 reps
GHD Sit-up, 30 reps

Here's the NSW & ACT Sectional t-shirt, we have limited stock due to a surge in sign-ups, so get in early on the 20th to avoid missing out. Cost is $40 per shirt.

2010-02-06T07:59:00.001+11:00

"Cindy"
Max rounds in 20mins of;
Pull-ups, 5 reps
Push-ups, 10 reps
Squats, 15 reps

"Diane"
21-15-9
Deadlift @ 100kg
Handstand push-ups

2010-02-05T06:44:00.001+11:00

"Isabel"
For time;
Snatch @ 60kg, 30 reps

2010-02-04T06:17:00.002+11:00

6 rounds for time;
Thruster @ 40kg, 6 reps
Chin-ups, 6 reps
KBS @ 32kg, 6 reps

2010-02-03T07:10:00.001+11:00

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

2010-02-02T07:44:00.001+11:00

Max in 5mins;
Burpee Box Jumps

then;

Max in 5mins;
3 hanging leg raises
6 toes to bar

2010-02-01T06:03:00.000+11:00

30-20-10
Power Clean @ 50kg
Walking Lunges @ 10kg

2010-01-30T08:09:00.001+11:00

"Helen"
3 rounds for time of;
400m Run
21 KBS @ 24kg
12 Pull-ups

10mins rest

"Fran"
21-15-9
Thrusters @ 40kg
Pull-ups

2010-01-29T07:57:00.001+11:00

5 rounds for time of;

Thruster @ 20kg, 20 reps
SDHP @ 20kg, 20 reps

Compare your time to the 13th Jan2010

2010-01-28T08:48:00.000+11:00

For time;
10-20-30
KBS @ 24kg
Push-up
Box jump

Be prepared!

2010-01-27T09:41:00.002+11:00

max in 20mins;
200m run
Ring Dips, 10 reps
Pull-ups, 10 reps

Australia day

2010-01-26T09:51:00.000+11:00

We are closed today, Enjoy your day off!

2010-01-23T11:57:00.000+11:00

for time;
Thruster @ 50kg, 40 reps
Pull-ups, 30 reps
Row, 1km
Run, 500m

2010-01-22T06:43:00.004+11:00

3 rounds for time;
20 Push-ups
30 Box jumps
20 Pull-ups

2010-01-21T07:41:00.000+11:00

5 x 200m Sprints

rest 3>5mins between Sprints

2010-01-20T06:16:00.002+11:00

3 rounds for time;
20 Push Press @ 50kg
30 Deadlift @ 50kg
10 Push-ups

2010-01-19T10:18:00.002+11:00

21-15-9
Burpee
Ring Dip
200m Sprint

One 200m sprint between rounds.

2010-01-18T12:48:00.000+11:00

We've updated our Video Channel. Its now easier to see the videos we put together.

Its also the 1st day of CrossFit Newcastle Rugby programming, start doing the WODs and posting!

2010-01-18T09:55:00.000+11:00

6 rounds for time of;
10 Push-ups
15 Situps
20 Lunges @ 25kg DB's

2010-01-16T09:41:00.000+11:00

3 rounds for time of;
400m run
20 box jumps
15 kbs@24kg
10 pushups

2010-01-14T09:22:00.007+11:00

Recovery Session at the Gym today.

Also a 2km Run.

Metabolic Shift

When starting the Zone, or Paleo/Caveman diets, you are changing your metabolism from a "Sugar Burner" to a "Fat Burner". Its is 'draining' and tiresome for the first week [usually just 3 days] as the levels of glycogen in your liver and muscles are depleted. But its necessary for your metabolism to shift and utilise Fat [body fat and consumed fat] as The energy source [ATP].

After making this shift your body will now be fueled by "High Octane" Fat instead of "Low Octane" Glucose [derived from complex carbs and starch eg, bread,rice,pasta,potato,legumes & sugar].

My favourite CrossFit Video

2010-01-13T01:18:00.000+11:00

5 rounds for time of;

Thruster @ 20kg, 20 reps
SDHP @ 20kg, 20 reps

2010-01-12T08:54:00.000+11:00

3 rounds for time of;
50 Sit-ups
50 Jerk @ 15kg Db's

2010-01-11T07:54:00.001+11:00

For time;
1km Run
then
30-20-10
KBS @ 24kg
Push-ups

Muzz

2010-01-10T09:40:00.000+11:00

Judgment as a Virtue

Russell Berger says it’s important to assess experts with skepticism and reason. The success of CrossFit depends on it.
CrossFit is an open-source fitness program, meaning the internal workings of our program are exposed for everyone to see, experiment with and change as desired. This gives our methodology a unique advantage: when someone discovers a better method for improving fitness, we can adopt it into the CrossFit program.
Just what qualifies as a “better method,” however, is open to debate.
While many historically common fitness questions have been sufficiently answered by CrossFit—yes, below-parallel squats are safe—today’s most common questions come from within our community as experts and coaches suggest the next evolutionary steps for CrossFit.
Does CrossFit need more strength workouts and fewer long run—or vice versa? Does the Zone Diet really work better than the Paleo Diet, or is there really no need for measuring of any kind? Is a lack of affiliate regulation damaging the community, or are the efficient workings of the open market sufficient to eliminate bad apples?
These are just a few examples of simple questions that have turned into serious debates, with many folks claiming to be authorities and experts. So how does the average CrossFitter know what, and whom, to believe?

Free Download

2010-01-05T14:39:00.000+11:00

'CrossFit Total'
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

2010-01-04T09:59:00.003+11:00

"Helen"
3 rounds for time
400m Run
21 KBS @ 24kg
12 Pull-ups

All those people wishing to volunteer. You must register via the Games Page, link on the left & below ;)

2009-12-24T10:03:00.005+11:00

The NSW & ACT Sectional Registration is now open.

Click HERE to signup for Athletes, Spectators & Volunteers

Athletes, we anticipate this event to sell out fast, dont miss out!
Volunteers, this event requires a lot of support, if you are thinking of helping out sign-up!

2009-12-23T09:46:00.003+11:00

Here is a list of Travel WODs.

2009-12-22T07:54:00.003+11:00

" Helen "

3 rounds of;
400m Run
21 KBS @ 24kg
12 Pull-ups

then;

Shoulder Press
5-5-5

Doug from CrossFit Rocks is having a Games Day. Get there if you can. Doug is an excellent CrossFitter, he came 3rd this year at the regional qualifiers.

2009-12-21T07:09:00.001+11:00

CrossFit Total;

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Total best attempts of the 3 lifts to get your Total

Video of pete doing the CrossFit Football Total

Brain Training

2009-12-20T06:23:00.000+11:00

What diet do you follow?
What is the purpose of the diet?
Who invented it, a scientist/nutritionist/life coach/marketing agency?
Who funded the research?
Do you have to buy anything to do the diet [outside of regular food]?

how deep does the rabbit hole go?

2009-12-19T10:13:00.001+11:00

2009-12-18T07:32:00.000+11:00

For Time:

2 km Run
30 Pull-ups
50 Thrusters @ 20 kg

Mikko Salo, 2009 CrossFit Games Champion - video ... [wmv] [mov]

2009-12-17T06:30:00.000+11:00

50 Turkish Get-ups [lunge] @ 25kg

Max reps in 5mins;

Band sprints @ 10m

Gym Rules

2009-12-16T15:48:00.002+11:00

Below is a list of general Rules and 'fees'[f] for failure in following those rules.

Payment is required immediately after the offense, following the workout or when in Gym next for those needing to leave straight away.

There's Coaches discretion in applying the 'Fees'[f].

Cheating reps. This is a serious offense as it corrupts your data, f=50 Burpees
Don't be late, f=30 Burpees
Clean Chalk marks from floor, f=30 Burpess
Clean your DNA off any equipment, f=30 Burpees
Chalk/Dust your hands in the bucket, f=20 Burpees
Don't use excess Chalk, it doesn't make you magically stronger, f=20 Burpees
Return all gear/equipment to where it belongs, not where you found it, f=20 Burpees
Not cheering on class mate[s] to finish, f=20 Burpees
Collapsing in front of the fans, f=20 Burpees
Dropping an empty bar, f=20 Burpees

2009-12-16T06:54:00.002+11:00

3x3
Power Clean

3x3
Front Squat

30-20-10
KBS @ 24kg
Push-ups
Box jumps

Craig appears in the 2009 Filfest video. If you can tell Craig how many times he is in the Video he'll buy you a a handfull of drinks on Saturday night!

Check out what FilFest 2009 looked like: [wmv] [mov]

2009-12-15T07:10:00.002+11:00

3 x 3
Push press

3 X 3
Deadlift

For time;

20-15-10
Wallball @ 10kg
Ring Dips

Mikko Champion Montage video ... [wmv] [mov]

Intro and Event 1: 7K Run - Men’s 09 Games

Here it is! The first installment of the Complete 2009 CrossFit Games Video. This first part is available to everyone; the remaining seven episodes of the men’s competition will be for subscribers only. They will be released over the next week (one a day), then the three Affiliate Cup events (one a day, and Part 2 will be free), and then the eight women’s events (one a day, and Part 5 will be free).

This video has a brief introduction to the competition, and then it's on. Coach Glassman’s intro to the Games, explaining why they are the proving ground for elite fitness, followed by the national anthem, and then 3-2-1-Go! The competitors were off on a brutal 7km varied terrain run. The stakes were high. The last athletes to finish the run had to go first on the max deadlift event, and the ten athletes at the bottom after two events were eliminated from the competition.

In this video, there is thorough coverage of the first event. There are also interviews with Rob Orlando, Zach Forrest, Jeremy Thiel, Charlie Dunifer, Mike Giardina, Patrick Barber, Pat Sherwood, Josh Everett, "Commando" Steve Willis, Jason Neago, Brandon Massie, Steve Smith, Chris Spealler, and Matt Chan.

49min 5sec
HD file size: 1.8 GB
SD wmv file size: 587 MB
SD mov file size: 516 MB

Please note: These files are very large. They are long and even the SD versions are higher quality than the normal Journal videos. They are not meant to be watched streamed. Please download… Continue Reading

Free Download

2009-12-14T08:42:00.000+11:00

4 rounds for time;

10 Thrusters @ 40kg
10 Pull-ups

Brain Training

2009-12-13T02:45:00.000+11:00

Last week, Kam [CFX athlete] asked what makes a CrossFitter 'ELITE', in terms of Quantitative/Qualitative attributes.

Please leave thoughts in 'comments'. There is NO wrong answer/opinion!

2009-12-12T08:28:00.000+11:00

"Nicole"

Max in 20mins;
400m Run
Max effort pull-ups

To all the athletes out there that try to get fit by eating a High Carb [actually people you're eating starch] and do Long Slow Distance efforts.....Wake Up!

2009-12-11T01:43:00.002+11:00

2010 CrossFit Games

http://games2010.crossfit.com

For time;

Row 2km
Row 1km
Row 500m

50 box jumps before each row*

* do not include box jumps in row time. Only record individual Row times, not the total of the three.

Congratulations to Bec on making it to the Quarter Finals at the Billabong Pro in Maui

2009-12-10T03:17:00.001+11:00

5 sets of 12 reps;

Ring Dips

5 rounds;

10 Split Jerks @ 25kg Db's
20 Box jumps

"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video ... [wmv] [mov]

Side note;

The french didn't invent Parkour and its offspring FreeRunning. Martial artists/soldiers have been practicing Shoten no jutsu since mankind existed.

listen at 34th sec ;)

2009-12-09T06:43:00.000+11:00

5 sets of 12 reps;

Pull-ups

5 rounds for time of;

30 GHD sit-ups
30 Double Unders

2009-12-08T06:56:00.001+11:00

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

2009-12-07T09:40:00.002+11:00

5 rounds for time;

10 Wallball @ 10kg
10 KBS @ 32kg

Understanding the Real Battle

Free Download

2009-12-05T10:29:00.001+11:00

Helen

3 rounds for time;

400m Run
21 KBS @ 24kg
12 pull-ups

2009-12-04T03:33:00.001+11:00

For time;

60 Clean & Jerks @ 15kg Db's

Thanks to SoCalSC for the link

...Olympic athletes may benefit from today's sports drinks and high-tech training, but their gymnastics or wrestling performance probably pales in comparison to what early human ancestors could have pulled off.

That's because we Homo sapiens have followed an evolutionary track away from sheer body strength and toward the lean, mean endurance qualities of a long-distance runner.

"The chimp-like ancestor was like a power athlete," said Dan Lieberman, a biological anthropologist at Harvard University. "Much stronger and faster than humans, but they had no endurance."

Caveman vs. Modern Human: Who would win Olympic Gold?

2009-12-03T07:36:00.000+11:00

3-3-3-3-3

Front Squat

Blast from the past [video]. We've been doing swim WODs for over 2 years at CrossFit Newcastle, maybe they will build a pool at the Games next year?!?!?

2009-12-02T07:08:00.000+11:00

for time;

21-15-9

Thrusters @ 60kg
Muscle-ups
400m Run

Thanks to Bas for the WOD

2009-12-01T13:16:00.003+11:00

For time;

2km Row
30 Thrusters @ 50kg
1km Run

2009-11-30T09:59:00.003+11:00

3-3-3-3-3

Deadlift

2009-11-28T09:59:00.002+11:00

Three rounds of:

Wall-ball, 10kg (Reps),
Sumo deadlift high-pull 35kg (Reps),
Box Jump (Reps),
Push-press 35kg (Reps),
Row (Calories).

1 minute rest in between rounds.

2009-11-27T09:54:00.000+11:00

Max in 20 min:

40kg Clean and Jerk, 15 reps
Run 400 metres.

2009-11-26T14:11:00.000+11:00

There is NO class today @ 12pm [26th]

2009-11-26T09:20:00.004+11:00

Max in 20 minutes of:

9 Push-ups
9 Sit-ups
18 Box Jump

Paul has been training Hard and eating well;
5oz Blue Eye Cod
250g Sweet Potato
Olive oil and chives

2009-11-25T07:56:00.001+11:00

5 x 3 reps
Shoulder Press

10-20-30
Push-ups
Squats
Box Jumps

2009-11-24T08:51:00.000+11:00

5 x 3 sets
Thruster

30-20-10
KBS @ 32kg
Box jumps

2009-11-23T10:01:00.003+11:00

Pose Method: Hill Running, CrossFit Journal - video [wmv] [mov]

for time;

30 Push Press @ 15kg Db's
2km Run
20 pp
1km Run
10 pp
500m Run

Cyndi Frieling Deadlift Video ... [wmv] [mov]

2009-11-22T05:01:00.002+11:00

Addicted to Money

a must watch 3 part series

2009-11-21T04:52:00.000+11:00

5km Run

2009-11-20T10:38:00.001+11:00

max rounds in 20mins;

100m sprint
5 thrusters
5 push press
5 front squat
5 power clean

* all done with 20kg dumbbells

2009-11-19T09:42:00.001+11:00

max in 12mins;

3 muscle-ups
6 ring dips

2009-11-18T06:25:00.000+11:00

5-5-5-5-5

Overhead Squat

2009-11-17T08:49:00.002+11:00

1km Run
then;
21-18-15
Deadlift @ 100kg
100m sprint

One sprint after each round. 1km run included in overall time.

Muzz 1 year ago

2009-11-16T07:15:00.000+11:00

21-18-15
Burpees
Situps
Clean & Jerk @ 50kg

2009-11-14T07:17:00.003+11:00

5 rounds of;

5 Thrusters @ 50kg
8 Pull-ups
10 Sit-ups
200m Sprint

rest min of 2mins between rounds

2009-11-13T11:39:00.002+11:00

- Saturday 8am session is at the Gym -

5X5
Front Squat

Rob Orlando, One Armed Fran - video [wmv] [mov]

2009-11-12T07:05:00.002+11:00

5 rounds for time;

100 single skips
25 KBS @ 24kg
10 Push-ups

2009-11-11T09:12:00.008+11:00

Games Day Wrap up;

Thanks to all the athletes and supporters for coming last saturday, its was a huge event and from all reports everyone enjoyed themselves. I just want to give a little feedback about how and why we went about things the way we did.

The Workouts;

1. For time;

50 Squats
500m Run
wall climb, 2.4m
500m Run

2. Tabata,[8 sets each] total reps;

Deadlifts @ 80/50kg
Pushups

3. For time;

15-12-9
Pull-ups, Chest to bar
Toes to bar

4. Max reps in 4mins;

Thrusters @ 50/30kg

I really wanted people to experience 4 WODs in a single day. 2 reasons, its never been done in an affiliate 'meet'. Second, its gives people a closer experience and more respect to the effort the athletes put-in at the CrossFit Games in Aromas.

WOD modalities;

Why so short/long/intense etc, ? Rhabdo is real! I had to be smart about programming in order to get the most out of people without risking serious injury, I think we did that. The results speak for themselves, the athlete[s] with a more rounded fitness won, regardless of first impressions of the 'events' and whether it favoured a particular athlete 'type' to another. No athlete type/body composition or preferred modality was rewarded at the expense of another.

Heat times, or Lack of;

I wanted a test of 'ready state' aswell as physical capabilities. Unknown & Unknowable. There was ample time for athletes to prepare for events and follow recovery protocols after. I'm pleased to say that few athletes requested more information that what we offered. If you were one of those athletes, in my opinion, you were asking for something to put you into a 'comfort zone'. Everybody has them, they're also called weaknesses eg, I need to train in the morning, I need to know to get my head right, I need 1 hour to recover. Another one is a running Leaderboard. Why should a current placing effect you effort on a given task? Those are just some examples. Does that reflect an athlete that is training for the Unknown & Unknowable?

The experience;

As it was just a 'meet' with no implications on result, I wanted to maintain a somewhat relaxed atmosphere so those athletes that are serious, using our Games as a build up to Sectionals and Regional Qualifiers could take something out of it. At the same time as the athletes that wanted to participate at their level of ability also got something out of it. I think we achieved that on both counts.

Thanks;

Special thanks goes to our support staff and judges on the day;
Andrew, Renee, Ro, Kylie, Dave, Craig, Andrew Mc [video], Paul, Mark, Steve, Macca [stills], Jess and Kate.

Please feel free to leave any feedback, good or bad, in the comments section.

2009-11-10T14:51:00.003+11:00

Guys ive just received the final placings from Craig, here we go.

Female Results

1 Atonietta Scola
2 Megan Smith
3 Cloe von Hollander
4 Veronia Mifsud
5 Fiona Muxlow
6 Kathryn Jones
7 Renee hoffman
8 Amelia Dekantios
9 Latitia Randall
10 Elizabeth Boyd
11 Liz Noad
12 Michaela Smith
13 Simone Wilson
14 Tuppance Pryke
15 Mandy Kinzett
16 Peta McMillan
17 Christina Aldis
18 Jenny Stagg
19 Simone Davidson
20 Amanda Currell
21 Justine Beath
22 Min Petkovic
23 Joelle Collard
24 lela Kaunitz
25 Belinda Fabian
26 Megan McPherson
27 Joanna Taylor
28 Julie Hamiton
29 Lisa Stokes
30 Nicole Yates
31 Sarah Robin

Male results

1
Mick Shaw
2
Ben Perrin
3
Dan Rigney
4
Chad Mackay
5
Sean Jobson
6
Jamie Jones
7
Kameron Ahmad
8
Sven Meyer
9
Luke Starr
10
Pete Maxwell
11
James Marshall
12
Clayton Schultz
13
Andy Edwards
14
David Bohm
15
Christian d'Astoli
16
David Buckley
17
Andrew Petterson
18
Daniel Mason
19
Shane Richards
20
Ross Blake
21
Cameron Paulinich
22
Jeremy Austin
23
Jan Zabawski
24
Paul Walton
25
Mitchell Evans
26
Cato Rutherford
27
Mark O'Brien
28
Russell Keech
29
Shannon Mahoney
30
Mick Teede
31
Ian MacDonald
32
Lewis Sullivan
33
Dan Muir
34
Bass Halabi
35
Kiel Sinclair
36
Jody Gall
37
Corey Pitsillidi
38
Greame Beath
39
Steve Maxwell
40
Ian Terley
41
Ben Tily
42
Lance Song
43
Varun Reddy
44
Shan Govin
45
Daniel Condon
46
Shaun O'Connor
47
Darren Groves
48
Anthony Laskovski
49
Brendon Walsh
50
Dan Wallace
51
Lewis O'Brien
52
Shaun Pryke
53
Chad Eather
54
Rich Morgan
55
Jake Lowry
56
Greg Evans
57
Mikelis Jaunalksnis
58
Roger Smethurst
59
Virgil
60
Mark Wood
61
Jye Smith
62
Amosa Ale
63
Dominic McKenna
64
David Millard

2009-11-09T11:57:00.003+11:00

Flat-out cleaning the gym, will post more details tomoz.

Congrats to Mick & Antionetta from CFX.

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