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.
3 rounds for time of: Walking lunge, 30m 50 Squats 25 supermans
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18 JUN 2010
CrossFit.................. Constantly varied functional movements performed at high intensity measured across broad time and modal domains. Functional movements? Functional movments are movements that are natural to the body, that more often than not are the most economical way to move, lift and live. Functional movements are those that replicated in nature. CrossFit prescribes exercises and that prepare you for the unpredicatable. The aim is to make you comfortable about being uncomfortable. As in life you never know what will be thrown at you next?
This brings me to todays exercises. Ring Handstand push ups. I know that not one single person will be able to do them unassisted. Well at Norwest anyway. Today is about having a go and trying something different. Learning new skills, getting the body to move differently and realising our bodies can achieve the unachievable. With help and team work all athletes will do something that they had previously not done. I'm not to sure when, in nature, you'll be expected to perform handstand pushups on rings as a task but atleast you'll be challenging your neuroological system and adapting to new stimulus.
WOD Complete as many rounds in 12 minutes as you can of: 20/10kg Weighted pull-up, 3 reps Sprint 50 meters (25m shuttle) 3 Ring handstand push-ups
*only those who can perform a comfortable 8 unbroken HSPU's can attrempt rings and even then it will ALWAYS be attempted with a partner!!! You will partner up with someone and help them the whole workout.
*Those who can not perform these requirements will perform normal HSPU's
* Those who can perform normal HSPU's will perform a handstand hold for 45sec
17 JUN 2010
Penalties
Sometimes at the begining of a workout you are give instructions. The instructions are usually not hard to follow and most of the time are just common sense. When instructions are not followed sometimes penalties are given out. These penalties are not only for the individual that broke the rule or could not adhere to instructions but the WHOLE group.
On Wednesday night the group was given only 2 basic instructions. Do not drop the bar at any point on the deadlifts and do not write on the ground to tally your number of rounds-The wall is fine to write on. Right from the start some one wrote on the ground and then later stepped on the stick of chalk they were recording with and mushed chalk althrough the flooring. As soon as the AMRAP 30min McGhee session was completed the group was instructed to perform 30 burpee box jumps. Everyone was disgusted. However in true CrossFit Norwest fashion the group rallied together and performed the task. The biggest hurdle was getting the person who broke the rule, begin the punishment. The group lifted everyones spirits and all athletes completed the task.
When punishments, extras or penalties are delivered just do them. Often they will make you better at skills you often miss because they are hard in the first place or better still they will show you that when you think you have absolutley nothing left in the tank, you can always dig that little bit deeper and do some more.
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WOD
On the minute for 10min or until failure to complete the set in that minute: Chin Must clear the bar on each pull up.
2 L-Pull ups
4 Strict Pull ups
6 Kipping or Butterfly Pull ups
16 JUN 2010
Four rounds for time of: Row 500 meters Rest 3 minutes between rounds
*add up your times for your efforts only!!!
15 JUN 2010 McGhee
The June long weekend was the opening of CrossFit Body M's new box in Erina on the Central Coast. Jason Haywood will be running his annual "Rise of The Machines" games every year on or around the same weekend.
CrossFit Norwest had quite a few come up for the trip and a few even compete for the first time. Unfortunately others had to work and being a long weekend other understandably chose to have family time.
The novice section had Brad E, Kat K and Kiara D represent Norwest. Brad was competing in his first ever CrossFit competition, Kat dropped back from the intermediate group she competed in at Brookvale due to a STILL tender lower back from that same Brookvale comp and Kiara D who made a modified come back after her shoulder surgery. She completed ALL beginner movements with beginner rx'd weight with one arm. The other suspended in a sling. GREAT EFFORT. Brad E actually came in third after he found out how hard workouts can be when range of motion and standards are not adhered to. Kat K came in first in the beginners group taking home a kettlebell and a tub of protein.
Our intermediates lacked female representation but the boys made up for the numbers. Cam, and Drew J put in great efforts and Cam walked away with third in his very first competiton.
The advanced section was packed with John F, DC, Dan W, Matt B, Kez D and Corinne K. It was a great achievement for the males to even finish the first workout after more than half the competitors failed to beat the 15min cut off. John F finished third in the first workout but was narrowly pushed out of a place by Ben Perrin of CrossFit active who took third from under his nose. Matt B was very impressive in his second workout beating many guys with alot more experience. Special mention to DC who chipped half his bottom teeth off on his first jerk. Corinne K again stepped up for the ladies. She did extremely well and again competed against women who have been training for alot longer than her. It is great to see Corinne up there competing with the best of them and not looking a inch out of place!!!
Great weekend
WOD
"McGhee"
Complete as many rounds in 30 minutes as you can of: 125/85kg Deadlift, 5 reps 13 Push-ups 9 Box jumps box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
For time: 50 Box jump box 50 Jumping pull-ups*if you use plates to jump of BE CAREFUL to land on the actual PLATE 50 Kettlebell swings, 16/12kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20kg empty bar/5kg dumbells 50 Supermans 50 Wall ball shots, 9/5kg 50 Burpees 50 Double unders
