CrossFit Brisbane

WARMUP
5 mins Cardio
Dynamics/Joint Rotations
3 x 1min skipping
3 x 30sec prone bridge
3 x 30 sec glute bridge
5 x 5-10 sec hang
10 divebomber pushups
20 pushups
30 crunches
20 lunges
10 V-ups
5 pullups
Samson stretch x 2
Any other stretch & trigger
10 Thrusters
1-2 mins hard row

WORKOUT 

“Tabata This”
  Rower
  Pullups
  Pushups
  Situps
  Squat
20 secs of work / 10 secs of rest
8 intervals of each
no rest between rotations
for the rower 1 cal = 1 rep

lowest rep count per interval set is the score for that exercise
total score = sum of all lowest rep counts for the 5 exercises
highest total score wins!
Good Form!  Full range of motion!!

Do not lower slowly on the pullups, speed down faster/equal to speed up … No negatives!!

Ten ways to get the most out of your CrossFit training:-

1. Turn up, train 3 days in a row, rest 1 day, then rinse & repeat

2. Get the mechanics right before increasing intensity or load

3. Work full range of motion (ROM) even if it means fewer reps or slower time

4. Embrace the community (www.crossfit.com) and connect with the people you train with

5. Learn and incorporate the strength elements (lifts, rings etc)

6. Focus on form, become a master technician

7. Learn the method, be a sponge for all things CrossFit

8. Learn the skills (gymnastics & olympic lifts) and practice relentlessly

9. Scale the workouts for progress (not to win) and train as hard as YOU can

10. Be honest with yourself, your victories and defeats

Ten ways to sabotage your CrossFit training:-

1. Treat it like an aerobics class, ie be “mindless” and move your body without thinking

2. Train infrequently or in bursts

3. Ignore form, chase speed and approximate the techniques

4. Cheat range of motion, eg half pushups, half pullups, never get lockout

5. Focus on yourself and ignore the people around you

6. Do only the bodyweight workouts and avoid the the strength components

7. Don’t do any reading or skill development outside of the classes

8. Never attempt the sessions as prescribed in case you post a slow time

9. Be happy with a fast time even though your workout was scaled

10.  Don’t learn the olympic or gymnastic components

The CrossFit method is robust and proven.  However, the application & effectiveness of the method is UP TO YOU.  Be accountable for your progress.

The CrossFit Brisbane Virtual Scoreboard is used to track our club records.  The top five scores for each of the specified workouts are recorded.  To qualify, the result must be witnessed and no scaling of the workout is allowed.  Get amongst it!

 Virtual Scoreboard - Updated 21/7/2007

In addition to the Scoreboard, we are also tracking progress against the CrossFit Seattle (formally CrossFit North) Fitness Standards for CrossFit.  The challenges within the Fitness Standards are broad and should provide great focus for your training.  The latest version of the Fitness Standards Scoreboard is below.

Fitness Standards Scoreboard - Updated 21/7/2007     

“I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That’s what strength is: the ability to generate force, and the “functional” part is really just a qualifier. Because when you’re that strong, it’s functional. That’s the part that has the modern “academic” wing of the fitness industry in such a fog just now.”
 - Mark Rippetoe, Strength Guru

“Nancy’s Evil Step-Sister”

Run 400
10 Overhead Squats, 40kg
20 Situps
20 Supermans
10 Hollow rocks

Weighted Pullups for max weight

3-3-2-2-2-1-1-1-1-1 reps

For time:-

800m run or 750m row
100 Squats
80 Pushups
60 metres of broadjump
40 Power Clean
20 Pullups
10 Knee 2 Elbows

“In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points.”
 - Coach Greg Glassman