CrossFit Brisbane

We have now implemented the www.crossfit.com programming model (but from the archives) and are training on a 6 day on / 1 day off schedule.  Sunday will always be a rest day, and one day during the week will randomly be the second rest day.  On the rest days we will be running skills workshops.  This means that at least one session per week everyone will be getting taught new skills and can start nailing weaknesses (eg muscleups, olympic lifting, gymnastics skills, pullups). 

Our new program is designed to allow you to turn up the gym every day that it is open and be able to undertake the complete CrossFit program.  Why do we want to do this?  Because it works!!  In the past, our schedule and programming has meant that some people have missed out on key components of the CrossFit program (like runs and weightlifting).  The new timetable and programming approach will fix that.

We are aiming for everyone at CFB to do the same WOD on the same day, trainers and clients alike.  If you can’t make it to the gym, do the WOD at home and post your results to comments.   This will build even greater community spirit and will make for a great training environment.

Commit to doing the WOD we post everyday to the best of your ability, no matter what pops up, and you will get stronger and fitter than you ever imagined.

CrossFit HQ has just announced another CrossFit Level 1 Certification seminar to be held at CrossFit Effects in Sydney next February.  If you have any interest in being a CrossFit trainer you should get to this event.  Be quick as it will sell out early.  The recent Level 1 held at CFX was awesome!!  Here is the link to the registration …

http://www.regonline.com/builder/site/Default.aspx?eventid=667001

To everyone that ordered shirts, thankyou for your patience!! They have finally arrived and are ready to be picked up.

Wendy will be in the gym at the following times:-

Monday, Wednesday 12pm
Wednesday 6pm
Thursday 6am
Saturday 7:30am

The shirts may be collected and paid for (if you haven’t already done so) at any of the above times.  Payment options are EFTPOS or cash, and the shirts must be paid for before being supplied.  Any questions, please call Wendy on 0411225419, or email wendy.swift@swiftonline.com

Thanks again and sorry for the delay!

Now that we have been in our new home for a couple of weeks, we have updated the timetable to match the times when most people want to train.  We will evolve the timetable over time, but for the moment we trial this one.  Please feel free to send us suggestions for times etc, or for any other improvements that we can make.

Click on the link for the new schedule …

training schedule and fees brochure

Please note that there will be no training tonight Friday 15/8/2008.  Friday night training will resume next week.

Notable changes to the schedule are:-

• The 7am sessions are now “open gym” meaning that you may turn up and train but there will be no formal group session
• The evening sessions go from 5:30pm to 7:30pm.  If you are doing strength training or weightlifting you may do your session anytime between 5:30-7:30pm.  There will also be a formal CrossFit group session that will kick off at 6pm
• We have added trainer information to each of the sessions so that you can see which trainer(s) will be present
• We have added additional “open gym” time

Email info@swiftonline.com if you need any additional info or have questions.

Please note that we will not be holding the Friday session tomorrow night (15/8/2008).  Apologies for the late notice.  We will continue with the Friday night sessions as of next week.

The 6am, 11am and 12pm session will be on as per usual.  Saturday sessions will be 7:30am and 8:30am as per the schedule.

Thankyou to everyone for being so patient in regarding the delay on the T-shirts.  We have discovered that the Olympics is not a good time to order clothing!

We have received half our order of shirts. The men’s medium and large sizes have NOT arrived and are still at the printer. The printer has not been able to give us a firm date for their arrival but we are hoping it will be before the end of the week.

We will let everyone know as soon as they arrive.

CrossFit Brisbane Games
2 August 2008

The Innaugural CrossFit Brisbane games was a huge success with about 130 people turning up throughout the day to help open our new gym in style. We had 32 competitors in the Games and about another 30 or so do the early morning WOD to kick of the day.The workouts were:-

Novice MetCon Workout
3 rounds for time
30 Squats
20 DB Swings (10/8)
20 Strict Pushups (10 F)
30 Butterfly situps

Novice Strength Workout
1/2 BW DB Thrusters for max reps

Elite MetCon Workout
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle ups
(or 2 ring pull to chest / 2 deep ring dips)
(or Female: 3 bar pullups / 3 strict pushups)
10 Hang Cleans 60kg (F40kg)

Elite Strength Workout
BW Overhead Squat for max reps

Challenge WOD (both divisions completed same workout)
The Burp-off (aka “incrementing circuit of death”)
Every minute on the minute perform X burpees where X=1 the first round and increments by one rep each round
eg, round 1 is 1 burpee, round 2 is 2 burpees etc until last person standing

Strength Scoring & Scaling
Scaling on strength in both Open and Novice was allowed with penalty/bonus
Athletes electing to do BW received 8 reps bonus
Penalty for scaling was WGT/BW x reps to arrive at an adjusted rep count

The Results were:-

Novice Women
Metcon - 1st Carmel Lui, 2nd Emma Teede, 3rd Lori Borevich
Strength - 1st Angela Wydall, 2nd Carmel Lui, 3rd Lori Borevich
Challenge - 1st Carmel Lui, 2nd Kirsten Wu, 3rd Emma Tweede

Novice Men
Metcon - 1st Michael Bonney, 2nd Clifford Davis, 3rd Colin Townes
Strength - 1st Michael Teede, 2nd Jesse Suna, 3rd Joel Craig
Challenge - 1st Miles Wydall, 1st Michael Bonney, 3rd Clifford Davis

Overall Champions
Novice Mens Champion - 1st Joel Craig, 2nd Jesse Suna, 3rd Michael Teede
Novice Womens Champion - 1st Carmel Lui, 2nd Lori Borevich, 2nd Emma Teede
Elite Mens Champion - 1st Steve Willis, 2nd Kameron Ahmed, 3rd Mick Shaw
Elite Womens Champion - 1st Christine Meier

Special Mention
Nasty Girls time - Steve Willis, stunning performance 6:39, Mick Shaw 7:06, Kameron Ahmed 8:56
CrossFit Effects - great team spirit and intensity!!
Chris from CFX for attacking the Nasty Girls workout despite it being bodyweight hang clean

Special Demo - Father vs Daughter “Isabel”
30 Snatches for time
Matt Swift vs Kelsey Swift
rules were “overhead anyhow using snatch movement from ground to full lockout overhead”
Matt used rx’d weight 60kg (60% of PB)
Kelsey’s weight was scaled to be 60% of her PB, 27kg

Kelsey won again!! It is now 2:0 to Kelsey. Matt rx’d 3:41, Kelsey 3:09

Thankyou so much to all of the volunteers on the day, we could not have done it without the support of our community. Thankyou to the Affiliates that supported the day, CrossFit Effects, CrossFit Sunshine Coast, CrossFit BSC, CrossFit NQ, and the other trainers that turned up and brought clients. Special thanks to Steve, Mick and the boys from CrossFit Effects for bringing such a large team from Sydney and showing great spirit and intensity on the day. Thanks to everyone that showed up and supported us by competing or supporting. Your support is greatly appreciated. It was a great day and we are looking forward to our next games to be held around the same time next year.

Please contact us if you believe any of the results to be incorrect.

Thanks everybody!

In additon to competing on the day, Miles Wydall took some amazing pictures that truly captured the spirit of the day. Check them out at …

http://picasaweb.google.com/mwydall/XfitGames

More photos and videos will be posted over the coming weeks. Start training for next year!

Due to the public holiday on Wednesday 13/8/2008, we will only be running the 5am and 6am morning classes.  There will be no lunchtime or evening sessions.  Normal classes will resume on Thursday 14/8/2008.

CrossFit Brisbane now has EFTPOS facilities at the gym and we can accept payment from most cards.  No more fumbling for change!

We are currently in the process of sorting through our photos and videos from the opening day last Saturday.  If you were there and took any great snaps or video of the action can we please have a copy.  You can email photos to info@swiftonline.com

We will happily post good quality photos and videos to the the website.  In particular I am looking for any footage of Steve’s crazy fast Nasty Girls.  C’mon, send ‘em in!