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Saturday 1 November

October 31, 2014 | Leave comment | Read More

2014-11-01-haloween-pumpkins Hopefully no one on the nutrition challenge succumbed to the temptations that Halloween presents??

Strength:

Deadlift 4 x 5 rep

W.O.D.

‘Partner workout’

  • 20 Burpee
  • 20 Squat clean (50/35)
  • 20 Push press
  • Run 200

18 minutes, as many rounds as possible

Friday 31 October

October 30, 2014 | Leave comment | Read More

2014-10-25-aja-long-jump Aja getting some airtime in the Long Jump event last weekend.

Strength:

Snatch 4 x 2 rep

W.O.D.

  • Row 400
  • 30 Pull up
  • 20 Kettlebell swing (32/24)
  • 10 Turkish get up (5 each arm)
  • 20 Kettlebell swing
  • 30 Pull up
  • Row 400

Thursday 30 October

October 29, 2014 | 1 Comment | Read More

2014-10-25-athletics-event CFB masters, the ‘Old Dogs & Crazy Cats’ in full flight for 100m sprint event at the Mount CrossFit Team Comp over the weekend. Sonn clearly the fastest off the mark!

Strength:

Front squat 4 x 3 rep

W.O.D.

  • 80 Double under
  • 60 Wall ball
  • 40 Burpee
  • 20 Muscle up

 

Wednesday 29 October

October 28, 2014 | 1 Comment | Read More

Shaun practicing skipping with the fat rope, preparing for the team event on Sunday with 200 skips. Haha, those high pitch noises are all him!

Strength:

  • Max strict pull up
  • Max push up

2 minutes rest between exercises, 3 rounds. Score is total for each exercise

Compare to: 07/10/2014

W.O.D.

  • 5 Overhead squat (60/40)
  • 10 Box jump
  • 10 Toe to bar

10 minutes, as many rounds as possible

Tuesday 28 October

October 27, 2014 | Leave comment | Read More

2014-10-25-wod CFB Rx team pictured before the beach workout at the Mount CrossFit Team Comp over Labour Weekend. The event was a 2k beach run with a 100m sprint with a 20kg plate in the beginning, which got the lungs fired up! Awesome weekend of competing from both our teams!

We had a Masters team, the ‘Old Dogs and Crazy Cats’ who finished up in 5th place out of 10 teams. Awesome work guys, really proud! Congrats to Fiona for competing in her first comp!! The final Rx placings haven’t been released as I’m writing this, but the team did really well in the last workout so will hopefully jump up a few places.

Lots of photos from the weekend are on the Facebook page. Photos are of the beach run, athletics at the track, plus events at the stadium. Just click on the facebook link on the top right of this page to see the photos.

Gymnastics:

  • Handstands
  • Planche
  • Ring holds

W.O.D.

  • Clean & Jerk
  • 1 rep every 20 seconds

10 minutes

Saturday 25 October

October 24, 2014 | Leave comment | Read More

Gymnastics:

  • Handstands
  • L sit
  • Ring holds

W.O.D.

‘Cards’

The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card.

The exercises;

  • Burpee
  • Sit up
  • Wall ball
  • Run/row 400

Friday 24 October

October 23, 2014 | 2 Comments | Read More
2014-10-23-wod

Strength:

Bulgarian Squat 4 x 5 rep

W.O.D.

  • Clean & jerk (42.5/30)
  • Pull up

30, 20, 10 rep

Thursday 23 October

October 22, 2014 | Comments Off | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Run 400
  • 20 Kettlebell snatch (24/16)
  • 30 Push up
  • Run 800
  • 30 Push up
  • 20 Kettlebell snatch
  • Run 400

Wednesday 22 October

October 21, 2014 | 2 Comments | Read More
2014-10-22-wod

Apparently someone spewed in the carpark last time we did this workout…

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Air Force’

  • 20 Thruster (42.5/30)
  • 20 Sumo deadlift high pull
  • 20 Shoulder to overhead
  • 20 Overhead squat
  • 20 Front squat

Perform 4 burpees at the start of each minute before moving onto barbell exercises.

Compare to: 01/05/2013

Tuesday 21 October

October 20, 2014 | Comments Off | Read More

2014-10-18-wod-2 The grape eating contest. Modified slightly from an original party game to be paleo friendly, So much fun, I saw many tears of laughter throughout!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

  • 8 Kettlebell swing (32/24)
  • 8 Chest to bar pull up
  • 8 Box jump

10 minutes, as many rounds as possible.

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble