CrossFit Brisbane

“Fate is for those too weak to determine their own destiny.”
 - Kamran Hamid

Diane

21-15-9 Reps

100kg deadlift
Handstand Pushups

(photo: Damien coaching Deadlift)

“It’s better for a lion to lead lambs than for a lamb to lead lions.”
 - Arthur Lotti

Tabata This

Row (Calories)
Squat
Pullups
Pushups
Situps

20 secs work / 10 secs rest repeated 8 times per exercise
score = sum of  lowest number of reps for each interval set

(photo: Team Suna, row efforts)

The CrossFit Journal is produced monthly and is an essential piece of reading for anyone interested in improving any aspect of health and fitness.  The journal is a welcome relief from the commercial fad-based rhetoric that litters the news stands, and each month provides great insight and analysis of both technical and non-technical fitness topics.  I strongly recommend that you support the fantastic efforts of the www.crossfit.com team by becoming a CrossFit Journal subscriber!!  Click on the image above for a free issue.

“This above all,-to thine own self be true; and it must follow, as the night the day, thou canst not then be false to any man.”
- William Shakespeare, Hamlet, Prince of Denmark

Have a rest … get ready to go again!!

Here is a video that has it all!  I think this is what happens when you get too in touch with your chi …

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“Lola”

Five rounds for time:
30 double-unders
20 knees to elbows
10 HSPU

scaling:-
sub normal skips
hanging knee raise
incline pushups or push press

(photo: Damien, Matt, Dave, Andrew - Post WOD smiles)

Stretch, eat, sleep, recover and get ready!

Here is a a Tommy Kono Olympic Lifting video … enjoy!!

If the video is not showing up you need the Adobe Flash player to be installed.  The flash player is free and is available for download from Adobe.  Click here to install it.

5 rounds for time:-

Run 400m or Row 500m
21 Thruster, 20kg
15 Knees to Elbows

Scale weight as needed
Sub hanging knee raise for K2E if required

(photo: Unisys workshop, great fun)