CrossFit Brisbane

Overhead Squat

3-3-3-3-3-3-3 reps

I think we should join the circus!  Circa conduct adult acrobatics classes … who’s in?  Send me an email if you want to come along …

http://www.rocknrollcircus.com/

(The link has been updated to point to the right place!  Circa the rock & roll circus)

“The colossal misunderstanding of our time is the assumption that insight will work with people who are unmotivated to change. Communication does not depend on syntax, or eloquence, or rhetoric, or articulation but on the emotional context in which the message is being heard. People can only hear you when they are moving toward you, and they are not likely to when your words are pursuing them. Even the choicest words lose their power when they are used to overpower. Attitudes are the real figures of speech.”

 - Edwin H. Friedman

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

How tough are your shins?  Here is a clip showing Brisbane CrossFit’s Garry O’Neill smashing a basball bat held at head height with a roundhouse kick.  Shin versus wood.  This is an awesome display of power, timing and technique.

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.

“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.”
 - Henry Miller

3 rounds for time

40 x Thruster (20kg)
30 x Double Unders
20 x Pullups
15 x V-Ups
10 x Turkish Getups (10kg)

Scaling (if required):-
30-20-15-10-8 reps
Scale down weight (especially for turkish getup)
tuck jumps or 4:1 skips for Double Unders
Sitting Knee-ups for V-Ups

Here is a lecture by Coach Greg Glassman on intensity and it’s essential role in fitness training, and in particular expanding upon the important CrossFit concept that intensity does not equal high heart rate, but rather intensity in the CrossFit world is defined as power or the ability to complete work within time.

(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. )