CrossFit Brisbane

Strength/Skills Session
Warmup with empty bar bear
deadlift, Power Clean, Front Squat, Push Press, Back Squat
3 rounds of 3 reps per exercise

Work Sets
Hang Power Snatch, 3×5 (med weight, work form & speed)
3 position clean (hang power + power + clean), 5×2
Deadlift, 4×3

Met Con Session (WOD)
5 rounds for max total reps of:-
1 minute pushups
1 minute kettlebell swings L arm
1 minute double unders
1 minute kettlebell swings R arm
1 minute rest

We made great progress today.  The floor has been completely sealed with the first coat of paint with the second and final coat scheduled for completion tomorrow.  Our telephone line has been installed, in what was a blindingly fast installation time for Telstra, relatively speaking.  There is some minor electrical and plumbing work to go.  It is getting very close now and the building is starting to take on a feel of it’s own.

     

Here is the planned itinerary for our opening/games day this Saturday, 2/8/2008.  Please note that this is a guide only and the itinerary is subject to change based on the number of people that we get competing in the day.

7:30am - Registration

8:00am - Workout for Saturday morning regulars not competing but wanting to do a workout

8:30am - Registrations close, anyone competing must have registered by this time

8:30am - Briefing, overview of rules, demo of required form, housekeeping

8:40-11:00am - MetCon (#1) & Strength (#2) workouts run parallel, both Novice and Open division, wave starts

11:00-11:30am - Food break, competitors supplied with fruit & drink

11:15am - Special Demo “Father vs Daughter Isabel Challenge” - Matt vs Kelsey

11:45am - “Mystery” workout (#3), both Novice and Open divisions

12:30pm - BBQ & recovery

1:00pm - Presentations

Some important information and FAQs:-

• For CrossFit Brisbane regulars that don’t want to compete but still want to do a workout, turn up at 7:30am and jump in the workout at 8am.  Scaling is allowed in the 8am workout and it will be just like our regular Saturday session
• The MetCon and Strength workouts will be run in parallel.  After registering, competitiors will be placed in a starting wave for the MetCon and given an approximate starting time.  Novice and Open will compete in their own divisions and the waves will alternate, ie there will be one wave of Novice followed by a wave of Open and so on until all competitors have completed the MetCon.  There will be one platform allocated for Novice Strength and one platform for Open Strength.  After completing the MetCon, competitors will recover and then move to the relevant platform to complete the Strength workout
• Competitors will be allocated to waves on a “first in best dressed basis” as they register
• Novice and Open divisions will be given different MetCon and Strength workouts
• Competitors may scale the MetCon workout in the Novice division, however any competitor choosing to scale will automatically be given the slowest time for the workout
• The novice workout will be designed so that most people can complete it without scaling
• No scaling will be allowed in the open division
• Cut-off times will be enforced for the MetCon 
• The MetCon and Strength workouts will be announced on the website on Thursday night 31/7/2008
• The Mystery workout will be announced on the day
• Scores from all three workouts will be combined to derive a total score for the day
• Mens & Womens champions will be awarded for both Novice and Open division

We will need a heap of help on the day running the workouts, marshalling people, counting reps, motivating, scoring and timing.  Please volunteer to help if you can, see Wendy on the day.

All our long term CrossFitters will be familiar with the Saturday barbecue routine where everyone brings a piece of fruit and it all gets chopped up as part of a giant fruit salad. We will be doing the same thing at the Opening Games, so if you would like to contribute, just bring along a piece of fruit when you come to register at 7.30am.

Please bring:-

• A towel
• water bottle
• Entry fees (free for CFB members, $25 for non-members, $5 for BBQ)
• Extra food for the mid-morning break if you require more than fruit

It should be a great day.  No doubt things will pop up that we weren’t expecting and we will remain flexible and get the job done.  Get fired up!
 

Strength/Skills Session
Push Press 4×3
Front Squat 7×3, increment to max
Renegade Row 3×8 per side, use heaviest DB you can handle with good form

Met Con Session (WOD)
“Ballsy hang-a-round FRAN”
21-15-9 reps
Thruster 42kg
Pullups
Wall Ball, 9kg
Knees 2 Elbows

Finisher
Side Bridge, 2×1min per side

O-Lift Session
Hang Snatch, 3×5 (light & fast)
Clean & Jerk, 5×2
Snatch Pull, 3×5
Back Squat, 3×5

Supply of our new T-Shirts has been delayed until Friday 8th August. Our original supplier was unable to complete the order due to unfortunate family circumstances. We have re-ordered with a new supplier and expect shirts to arrive on time. Thanks to Kya from Brace Gear for stepping in to help us out – we look forward to meeting him at the opening!

Please accept our apologies for the delay. 

There will be some modifications to the class schedule this week (beginning 28/7/2008) due to the relocation on Thursday/Friday.  Please note the following temporary schedule for this week only:-

Monday, Tuesday, Wednesday
- classes as per normal

Thursday
- there will be morning classes only at 5am, 6am and 7am.  There will be no lunchtime classes or weightlifting at night

Friday
- there will be no classes on Friday as we will be setting up for the BBQ/Games day

Saturday
- Opening day/Games/BBQ, muster at 7:30am

As of Saturday 2/8/2008, all classes will be held at our new building 39 Clarence St, Coorparoo

A new schedule will be released for classes after 2/8/2008 towards the end of this week so stay tuned.

5 days to go and counting!!  There is so much left to be done but we are basically on track.  Most of the weekend was spent cleaning and getting the floors ready for sealing.  We moved about 3 tonne of dust out of the place and underneath it found a floor.  Most of the plumbing and internal fitout is now complete.  The floors get sealed tomorrow and we start painting the offices.  Special thanks to Shaune and Balan for giving up their Sunday morning. 

 

4 rounds for time:-
Run 400m
15 Sumo Deadlift High Pull (SDHP), 40kg
15 Push Press, 40kg

Here are the winners of this years CrossFit Games held at Aromas, CA on 5 July 2008.  Information about the games can be found at http://games.crossfit.com/ and it is well worth checking out.  There were some insiprational performances.

Three of us had a crack at the Games workouts to see what they were like and it is safe to say that they have a very high degree of suck.  The workouts were conducted as close as possible to the format of the actual games with three workouts held on the first day, approximately 4 hours apart, and the final workout performed on the last day.  The run was probably the most difficult to match with the games.  Ours was completed on a hill but the road was sealed so it was no doubt easier than the course in Aromas.  Here are the workouts and results …

Day 1 Results
WOD #1 Deadlift/Burpee 8:30am
5 rounds for time:-
125kg Deadlift, 5 reps
Burpee (chest to ground), 10 reps

DOUG 3:41
MATT 4:27
DANNY 5:55

WOD #2 Thruster/pullups 1:00pm
21-15-9 reps for time:-
42kg Thruster
Pullup (chest touches bar at top)

DOUG 5:18
MATT 4:11
DANNY 9:40

WOD #3 Run (750m Hill Run) 4:30pm

DOUG  2:42
MATT 2:56
DANNY 3:02

Day 2 results
WOD #4 - Heavy Grace
30 reps for time:-
70kg Squat Clean & Jerk

DOUG 7:49
MATT 6:55
DANNY 15:01 DNF (allocated slowest time from games)

Overall results
DOUG 19:30
MATT 18:29
DANNY 33:38 

Official games results.

We are getting closer … only 8 days now and we will be in our new home! A lot of the internal fitout work is now complete and we have a lot of cleaning to do.  The floors are being done this weekend, which is the next big task on the todo list.  We have some new toys turning up next week and now the hard bit starts … what do we put where?!

we are on track for opening day next Saturday and hope to see as many people as possible down at the new gym to help us celebrate with workouts and a BBQ.  Stay tuned, more photos will be posted soon.