http://swiftonline.com/crossfit Functional, varied and intense training... get amongst it! Fri, 05 Sep 2008 00:35:58 +0000 http://backend.userland.com/rss092 en Updated Photo Gallery ...  http://picasaweb.google.com/CrossFitBrisbane ... more photos from the Open day will be added soon.  Check out the relocation photo gallery to see how we built the gym. The T-Shirts are here!!  If you ordered a T-Shirt and haven't collected it please pay for it and pick it up asap.  We ... http://swiftonline.com/crossfit/archives/1436 "I was lucky to have the right heroes. Tell me who your heroes are and I’ll tell you how you’ll turn out to be. The qualities of the one you admire are the traits that you, with a little practice, can make your own, and that, if practiced, will become ... http://swiftonline.com/crossfit/archives/1569   Strength/Skills Session Back Squat, 5 x 3 Bent over Barbell row, 3 x 5 Farmers Walk for Distance, 20/15kg DB's in each hand, 2 Attempts Met Con Session (WOD) "Elizabeth" 21-15-9 rep rounds of: Squat Clean 60/40kg Ring Dips Finisher Side Bridges, 2 x 1min per side O-Lift Session Snatch, max single Clean & Jerk, max single move on to the next lift after ... http://swiftonline.com/crossfit/archives/1568 Strength/Skills Session [Power Snatch x 1] + [OH Squat x 3] Perform the above complex 3 times for 1 Set x 4 Clean Pulls/ DL 3 x 5 Met Con Session (WOD) 5 rounds for time 10 Deadlift 100/70kg 50 Push-ups Chest and thighs to floor in the Push-up Finisher Hanging L-Sit, work up to 2 minutes of accumulated time O-Lift ... http://swiftonline.com/crossfit/archives/1567 Strength/Skills Session Front Squat, 3x5r Seated Dumbell press, 5x5r Power Clean, 5x3r Met Con Session (WOD) 21-18-15-12-9 rep rounds of: Deadlift  42kg (30kg) Hang Power Clean  42kg (30kg) Front Squat  42kg (30kg) Push Jerk  42kg (30kg) Finisher Superman holds in the pit of back burn or over plyo boxes. O-Lift Session Hang Snatch, 4x2r Pwr Clean, 3x5r Jerk from rack, 5x3r Clean Pulls, 5x3r http://swiftonline.com/crossfit/archives/1566   Chris from CrossFit Effects showing great ticker during the CFB games.  Photo courtesy of Miles Wydall. http://swiftonline.com/crossfit/archives/1565 Strength/Skills Session Clean, 5x3r Pwr Jerk, 5x3r OA lunge 3x8r per side Met Con Session (WOD) Five rounds for time: Run 400m 30 Thruster 30kg (20kg) Finisher Prone bridge holds 2x2min O-Lift Session Power Snatch, 5x3r Clean & Jerk, 5x3r Back Squat, 3x5r Snatch Pulls, 3x5r http://swiftonline.com/crossfit/archives/1563 Strength/Skills Session Back Squat, 5 x 3 Push Press, 3 x 5 Deadlift, 1 x 5 Met Con Session (WOD) Complete as many rounds as possible in 20 mins of:-           5 Box Jumps 10 L-Pullups 15 Knees to Elbows Finisher Hold a handstand for 2 minutes in total. Use a spotter and crash mats. O-Lift Session Snatch, 5 x 3 Pwr Clean & Pwr Jrk, ... http://swiftonline.com/crossfit/archives/1562