Sunday, January 31, 2010
10 C&J 60/40kg
15 Ring dips
20 KB swings 24/16kg
compare to April 7th 2009
100 day Burpee Challenge Starts TODAY the rules are simple.
Day 1 = 1 burpee, day 2 =2 burpees, day 3 = 3 burpees, continue like this till day 100. For the first 50 days burpees done within a WOD cannot be inculded in your total
Saturday, January 30, 2010
Friday, January 29, 2010
Thursday, January 28, 2010
Five rounds for time of:
Row 500 meters
7 Thrusters 60/42.5kg
It looks like this rain is not going to lift, so we will. 5:30pm will be at THE BOX
Barefoot running: How humans ran comfortably and safely before the invention of shoes
ScienceDaily (2010-01-27) -- Scientists have found that those who run barefoot, or in minimal footwear, tend to avoid "heel-striking," and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience. ... > read full article
Tuesday, January 26, 2010
Friday, January 22, 2010
The Box will be closed on Australia Day, but we will still be doing a WOD.
4.5 km for time
aka The iSynergy Amcal Australia Day Fun Run.
Registrations begin at 6.45am on the day of the event at the Tony Ireland Stadium. The Run/Walk starts at 7.30am.
The entry fee is a gold coin donation with all proceeds going to the Heart Foundation.
Bring your bathers as we will hang out at the lagoons afterwards.
Remember to wear either your CrossFir North Queensland shirt or Dress in an Australia Day theme as the organizers are giving out a prize for the best dressed individual and team
For more details check on the Townsville Road Runners link to the left
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg(Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, January 21, 2010
Tuesday, January 19, 2010
Sunday, January 17, 2010
Saturday, January 16, 2010
Friday, January 15, 2010
Wednesday, January 13, 2010
Three rounds for time of:
Walk on hands, 30m
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
Good luck to all those from CrossFit North Queensland competing at " Rock Hard Challenge" tomorrow
Monday, January 11, 2010
Saturday, January 09, 2010
"The Box" will be open today 9am - 10:30 for those who want to come in a catch up on a missed wod or practice technique.
CrossFit North Quernsland Food Challenge ( Paleo, or Zone if you cannot part with grains and diary) starts in just over a week.
I will be posting articals and links on the comments section all week, read them, ask questions, clean out your cupboards and be ready to start Monday 18th January.
Wednesday, January 06, 2010
Three rounds for time of:
Post time to comments.
Happy Birthday Mattias
5:30pm Running Technique at "The Red Track" Townsville Sports reserve. Cost is just $2.80 each for track hire.
If you "Hate Running!", remember "we hate that what we suck at", you NEED to do these sessions.
AMRAP in 20 minutes
5 Weighted pull-ups 10kg/5kg
10 Weighted pushups 10kg/5kg
15 Weighted Squats 30kg/20kg
Use a Dumbbell between the ankles for the pullups, a Weight Plate on the back for pushups and either dumbbell or barbell for the squats.
Wear a weight vest and makeup squat weight with either dumbbells or a bar