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Congratulations ladies! Awesome work!
Commented 7 days ago on Rest Day!! - Sunday, 19/5/2013 at CrossFit Brisbane
Rest Day!! - Sunday, 19/5/2013
Congratulations to Kelsey and Alana for outstanding performances at the QLD Weightlifting Championships today. Both achieved PB lifts on the way to podium finishes. Kelsey won the Junior Competition and placed second in the Senior Competition in the U63, and Alana placed second in the Seni...
My basic math skills abandoned me, I did 321 not 331.
Commented Apr 13, 2013 on Saturday 13/4/2013 - 7am Results at Scoreboard
Saturday 13/4/2013 - 7am Results
3 climbs
Commented Feb 7, 2013 on Games Preparation - Wednesday, 6/2/2013 at Competition Training
Games Preparation - Wednesday, 6/2/2013
Complete as many reps as possible in 5 mins:- Rope Climb Clean up your mess when you are finished! Post results to comments. Log results online (Beyond the Whiteboard)
it's so weird.
53calories
Commented Jan 25, 2013 on Games Preparation - Friday, 25/1/2013 at Competition Training
Games Preparation - Friday, 25/1/2013
As many calories as possible in 5 mins:- AirDyne Post results to comments. Log results online (Beyond the Whiteboard)
35 across
Commented Jan 24, 2013 on Games Preparation - Wednesday, 23/1/2013 at Competition Training
Games Preparation - Wednesday, 23/1/2013
Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Post results to comments. Log results online (Beyond the Whiteboard)
70kg across
Commented Jan 22, 2013 on Games Preparation - Monday, 21/1/2013 at Competition Training
Games Preparation - Monday, 21/1/2013
Back Squat 5-5-5 Use the heaviest weight you can for each set. Post results to comments. Log results online (Beyond the Whiteboard)
scaled to 3 rounds of:
10 GHD situps
3 Wall walks
then
60 ring dips
Commented Jan 22, 2013 on Games Preparation - Tuesday, 22/1/2013 at Competition Training
Games Preparation - Tuesday, 22/1/2013
Complete as many rounds as possible in 5 mins of: 7 Bar Muscle Ups 7 Handstand Push Ups 7 GHD Sit-ups Scale as required. Post results to comments. Log results online (Beyond the Whiteboard)
5x band muscle-ups (thin red band)
Then jumping MU (from the floor/plate)
Commented Dec 18, 2012 on Gymnastics - Tuesday, 18/12/2012 at Competition Training
Gymnastics - Tuesday, 18/12/2012
For time: 30 Muscle Ups Complete in as few unbroken sets as possible. Post results to comments. Log results online (Beyond the Whiteboard)
only 55/55/55/50/50
Everything felt heavy.
Commented Dec 12, 2012 on Olympic Lifting - Wednesday, 13/11/2012 at Competition Training
Olympic Lifting - Wednesday, 13/11/2012
Split Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Post results to comments. Log results online (Beyond the Whiteboard)
Learning the movement.
AMRAP= 2 lonely reps (and lots of other strange forms)
Commented Nov 27, 2012 on Gymnastics Training - Tuesday, 27/11/2012 at Competition Training
Gymnastics Training - Tuesday, 27/11/2012
Part A PRACTICE for 10 minutes: Forward Roll Backward Roll http://gymnasticswod.com/content/mon-0917 Part B AMRAP 3 mins Inverted Burpee Post results to comments. Log results online (Beyond the Whiteboard)
7:27
Commented Nov 23, 2012 on Endurance Training - Friday, 23/11/2012 at Competition Training
Endurance Training - Friday, 23/11/2012
Run 1600 Post results to comments. Log results online (Beyond the Whiteboard)
Bench: 42.5/42.5/45
HSPU scaled to 20 Wall walks: 9:56
Commented Nov 20, 2012 on Strength Training - Tuesday, 20/11/2012 at Competition Training
Strength Training - Tuesday, 20/11/2012
Part A Bench Press 5-5-5 Part B For time:- 50 HSPU Post results to comments. Log results online (Beyond the Whiteboard)
A combination of baby MU, toe assisted, band assisted, person assisted MU :)
Commented Nov 19, 2012 on Gymnastics Training - Monday, 19/11/2012 at Competition Training
Gymnastics Training - Monday, 19/11/2012
2 x Muscle Up Drop Sets Perform Max MU, rest 1 min then that number minus 1, rest 1 min, then minus 2, rest 1 min etc down to 1 rep aiming to complete all sets unbroken. Rest for 3 mins then complete the entire sequence again. Record total number of MU completed If you do not have a MU perform...
Press: 32.5/35/36
Push Press: 50/51/50
Push Jerk: 52.5/55/57.5f
Commented Nov 13, 2012 on Strength Training - Monday, 12/11/2012 at Competition Training
Strength Training - Monday, 12/11/2012
Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 Post results to comments. Log results online (Beyond the Whiteboard)
80/85/90/90 x5
Commented Nov 9, 2012 on Strength Training - Friday, 9/11/2012 at Competition Training
Strength Training - Friday, 9/11/2012
Deadlift 8-6-4-4+ Increment the weight across sets 1, 2 & 3. For the last set, use the same weight that you used for set 3, for as many reps as you can with good form Post results to comments. Log results online (Beyond the Whiteboard)
13:48
Commented Nov 6, 2012 on Endurance Training - Tuesday, 6/11/2012 at Competition Training
Endurance Training - Tuesday, 6/11/2012
3 klm Row Post results to comments. Log results online (Beyond the Whiteboard)
70/72.5/72.5
Commented Nov 5, 2012 on Strength Training - Monday, 5/11/2012 at Competition Training
Strength Training - Monday, 5/11/2012
Back Squat 5-5-5 Post results to comments. Log results online (Beyond the Whiteboard)
Anna:
L-sit: 12/15/11sec
MU: Red band 6x1, assisted on high rings x4 (no dip)
Commented Nov 2, 2012 on Gymnastics Training - Friday, 2/11/2012 at Competition Training
Gymnastics Training - Friday, 2/11/2012
Part A L-Sit, 3 x max Part B Strict MU, x 3 max Post results to comments. Log results online (Beyond the Whiteboard)
50-55
Commented Oct 31, 2012 on Olympic Lifting Training - Monday, 29/10/2012 at Competition Training
Olympic Lifting Training - Monday, 29/10/2012
Snatch Pulls 5-5-5-5-5
70/72.5/75/75/77.5
Commented Oct 30, 2012 on Strength Training - Tuesday, 30/10/2012 at Competition Training
Strength Training - Tuesday, 30/10/2012
Back Squat 8-6-4-2 Post results to comments. Log results online (Beyond the Whiteboard)
42.5/42.5/45
Commented Oct 25, 2012 on Olympic Lifting Training - Thursday, 25/10/2012 at Competition Training
Olympic Lifting Training - Thursday, 25/10/2012
Hang Snatch 2-2-2 2 sec hold at the bottom of each rep (no cheating!). Post results to comments. Log results online (Beyond the Whiteboard)
10:50 Rxd
Commented Oct 24, 2012 on Endurance Training - Wednesday, 24/10/2012 at Competition Training
Endurance Training - Wednesday, 24/10/2012
3 rounds 20 Barbell step ups to 20” box, 40kg (30kg) 300m row Post results to comments
Deadlift: 75/85/90
Snatch: 16kg
Commented Oct 23, 2012 on Strength Training - Tuesday, 23/10/2012 at Competition Training
Strength Training - Tuesday, 23/10/2012
A. Deadlift 8-6-4 reps B. Kettlebell Snatch 30-30-30 reps (15 per hand) Superset Part A & Part B, rest between every complete round Post results to comments
Snatch 40/42.5/42.5
Commented Oct 18, 2012 on Olympic Lifting Training - Wednesday, 17/10/2012 at Competition Training
Olympic Lifting Training - Wednesday, 17/10/2012
Snatch 2-2-2 Spilt Jerk 10 mins to find max If you are competing at Schwartz on the weekend, keep it light and easy. Post results to comments. Log results online (Beyond the Whiteboard)
75/77.5/80
Commented Oct 17, 2012 on Strength Training - Tuesday, 16/10/2012 at Competition Training
Strength Training - Tuesday, 16/10/2012
Back Squat 2-2-2 Make sure that you have spotters in place. Post results to comments. Log results online (Beyond the Whiteboard) If you are competing at Schwartz, today should be your last hard day. Tomorrow should be a short sharp hit out with some skills practice. Thursday should be light ac...
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