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 No one F@#Ks me like Fran Shirt - $35 No one F@#Ks me like Fran Hoodie - $65
CF Games & Open Days 2010
CrossFit Brisbane Hard 'n' up challenge 15 August 2010
Come and celebrate CrossFit Never Quits 1st birthday over at Prestons. The day will be run in ability categories and will be team events. Please click on lik to register your team.
CrossFit Attitude open day 14 Novemeber 2010
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Todays session will be run in the following fashion. 15min warm up or longer if you wish. If you wish to warm up longer, get to the gym earlier. 15min after the start of the session, the first exercise will start. You will have exactly 15min to reach a 1rm squat. After 15min you will then have exactly 15min to find 1rm press and so on for deadlift.
Total session time will be 1 hour. Timings will be monitored to allow equal rest periods and max lift attempts by each athlete.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 21 APRIL 2010
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Post total to forum.
 
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"Jerry"
For time:
Run 1.6km run
Row 2K
Run 1.6km run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
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Most common question you get asked when you walk in to globo gym......... What do you think it is? Something like "Whats your bench bro?" Although having a stab at the globo gym gym junkies, something similar can be said for CrossFit. Trying to size someone up, see what they can do, see if they will be competition for you. Chances are the question you are asking or at least thinking isn't whats your best "Kelly" time. It'll be "Fran" 99% of the time.
Why is such importance placed on Fran by other CrossFitters? Because it is a hard, short intense workout. No matter your fitness level, ability level or experience. It is going to be somewhere between 2min and 12min of pain. Heart thumping, lung burning, pain. It is a test to see who can put up with the lactic acid build up the most. Exceeding your anaerobic threshold if possible.
All this emphasis should not be placed on Fran as you can see from the variation across all CrossFit boxes in Australia, Fran is not programmed all that often. It is true that the words spewed out by many a CrossFitter of functional movements performed at high intensity measured across broad time and MODAL domains are correct. There are many more workouts to CrossFit than FRAN. Have a go today and if you do suck at FRAN, who cares you'll probably kick arse at something else!!!!!
WOD
FRAN
21,15, 9
42.5 kg thrusters
pull ups
compare to 27 APRIL 2010 |
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Yesterday the WOD that was programmed was a large "Chipper" type workout which is a workout that has moderate length, varying difficulty, freedom of exercise selection and normally runs in an ascending/descending ladder. Today's workout is very different. Today we see a light fast AMRAP (as many rounds as possible). The idea of this session is to complete as much work as possible in that 7min. The weight is light and the exercise selection is basic which means each athlete should be able to work at an intensity near 100% for the full duration. Remember 100% intensity is only your intensity. Do not worry about anyone else but yourself. Work as hard as you can.
This is the first time we have had feet anchored sit ups in a long while. Also the first time we will be using our hands above our head in an unscaled fashion. The reason we have programmed this today is to ensure minimal rest periods due to slight momentum that will be gathered with the hands but also to make each sit up measurable. This means your hands hit a mark at the top and bottom of each rep so there is no ambiguity with each rep. Should make it easier to replicate when we come across this in future.
WOD
Complete as many rounds in seven minutes as you can of:
40kgSquat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
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10 clean and jerk 70/45
20 burpees
30 kettlebell swings 32/24
1.6km run
30 kettlebell swings 32/24
20 burpees
10 clean and jerk 70/45
Post time to forum
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REST
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"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to forum
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CrossFit Norwest workout of the day is Front Squats. The front squat is a movement that requires flexibilty, strength and alot of core muscle control. To perform the Front Squat correctly you hold the bar in the rack position with hands comfortably outside shoulder width. It is essential to maintain high elbows through out the movement and ensure they do not come into any contact with the knee. The lumbar spine must maintain its lordosis and feet remain flat on the ground. A full range squat will start in an erect position and be completed in the same position after the hip bone (ASIS- Anterior Superior Iliac Spine) passes below the level of the patella.
Front squat 3-3-3-3-3 reps
REST
150 squats for time
Post loads to comments.
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Class Schedule
Every weekday 6am, 5 and 630pm
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Tues & Thurs 930am
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Mon & Fri (NEW CLASS) 930am *by appointment only (permanent start of June 10)
SAT 8am
*CrossFit 4 KIDS Tuesday, Thursday 4pm!!! Saturday 7am Bookings essential!
CrossFit Assessments
Held on a Saturday at 9.00am only by arrangement ------------------------------------------
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Private sessions by appointment
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