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Emma Keogh
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60kg across
Commented Jan 23, 2012 on Comp Squad Training - Monday, 21/11/2011 at Competition Training
Comp Squad Training - Monday, 21/11/2011
Push Jerk 2-2-2-2-2 Hold same weight across all sets. The goal here is consistent movement patterns and solid receiving position. A push press is not acceptable, nor is "bouncing" out of the receive position. Check your ego on this one and pick a weight that allows you to move fast and well. ...
Lsit done in 10 second lots in tuck position.
5 minutes of hand stand holds against the wall.
5 minutes of walking attempts.
Commented Dec 21, 2011 on Comp Squad Training - Tuesday, 21/12/2011 at Competition Training
Comp Squad Training - Tuesday, 21/12/2011
10 mins handstand practice accumulate 2min Lsit
Sorry row and DB snatch completed at gym at Heaven.
Commented Dec 20, 2011 on Comp Squad Training - Tuesday, 20/12/2011 at Competition Training
Comp Squad Training - Tuesday, 20/12/2011
Row 2000m Single Leg Contralateral DB Muscle Snatch, 3 x 5 per leg Instruction is as at 32secs in the following video ...
7:57 damper setting 7.5
15kg across
Commented Dec 20, 2011 on Comp Squad Training - Tuesday, 20/12/2011 at Competition Training
Comp Squad Training - Tuesday, 20/12/2011
Row 2000m Single Leg Contralateral DB Muscle Snatch, 3 x 5 per leg Instruction is as at 32secs in the following video ...
At Heaven:
Tabata Row 917m
DU broke 8x :(
Commented Aug 18, 2011 on Comp Squad Training - Thursday, 18/8/2011 at Competition Training
Comp Squad Training - Thursday, 18/8/2011
Matts Dynamic Warmup (see this post for videos).... Step 1 - Mobilise Thoracic Spine (2 mins) Thoracic Rollout Quadruped Rotations hand behind head Seated Rotation and Bend Side-Lying Extension-Rotation Step 2 - Trigger and Release (5 mins) Ball in Traps - 2 min drills Upper Traps & Pec Minor ag...
When I grow up I want to have abs just like Ab-manda!!
Commented Jul 25, 2011 on WOD - Tuesday, 26/7/2011 at CrossFit Brisbane
WOD - Tuesday, 26/7/2011
“The Chief” Max rounds in 3 minutes: 3 Power cleans, 60kg(40kg) 6 Push-ups 9 Squats Rest 1 minute. Repeat cycle 5 times. Score to beat: 30 rounds + 3PC + 6PU + 2 SQT (Doug, 19/9/2008) Post rounds to comments. Log results online (Beyond the Whiteboard)
Beautiful photo! Congrats Glen & Michelle!
Commented May 5, 2011 on WOD - Thursday, 5/5/2011 at CrossFit Brisbane
WOD - Thursday, 5/5/2011
Row 4 x 500m Rest as required between intervals. Post times to comments. Log results online (Beyond the Whiteboard) Congratulations to Glen & Michelle who were recently married. Two of the nicest people on the planet! All the best from the CFB crew, we wish you many happy years together.
Is anyone else having trouble submitting their scores for WOD 11.6? I can't get Crossfit Brisbane to come up in the affiliate drop down box?
Commented Apr 30, 2011 on WOD - Saturday, 30/4/2011 at CrossFit Brisbane
WOD - Saturday, 30/4/2011
"Fight Gone Bad!" Three rounds of: Wall-ball, 10kg (6kg) ball to 10 ft target (Reps) Sumo deadlift high-pull, 35kg (25kg) (Reps) Box Jump, 20" box (Reps) Push-press, 35kg (25kg) (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or...
O.....M.....G it's so big you could flip those cars inside for a WOD if you wanted to :)
Commented Apr 26, 2011 on It is official! Our new building rocks! at CrossFit Brisbane
It is official! Our new building rocks!
The lease is signed and we are full steam ahead preparing our new building to be the next home of CrossFit Brisbane. We are moving 3 doors down the street to 47 Clarence St. The building is 750 sq metres which is double the size of our exisiting facility! We take possession on the 1 June and ...
Happy 2 year Crossfit Birthday Roger you are a legend mate and totally represent the spirit of Crossfit! One can only hope to still be tearing up WODs like you when we reach the "golden years" :)
The 50-54s better watch out next year.....the Fossil is coming!!!
Commented Apr 20, 2011 on WOD - Thursday, 21/4/2011 at CrossFit Brisbane
WOD - Thursday, 21/4/2011
Games WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans 65kg (45kg) 10 Toes to bar 15 Wall balls 10kg to 10' target (6kg to 9’ target) Post rounds and reps to comments. Log results online (Beyond the Whiteboard) Session Times:- We will be running the WOD in...
Nice buns Miller.....N2E not to bad either friend!
Commented Apr 6, 2011 on WOD - Thursday, 7/4/2011 at CrossFit Brisbane
WOD - Thursday, 7/4/2011
Bench Press 3-3-3-3-3-3-3 Post loads to comments. Log results online (Beyond the Whiteboard)
Awesome scores from the trainers! AWESOME!
Commented Apr 1, 2011 on WOD - Friday, 1/4/2011 at CrossFit Brisbane
WOD - Friday, 1/4/2011
Games Open 11.2 As many rounds and reps as possible in 15 minutes:- 9 Deadlift, 70kg (45kg) 12 Pushups 15 Box Jump, 24" (20") Masters competitors: Men 55-59, and 60+ Deadlift weight, 65kg Box Jump height, 20" (step up allowed) Women 55-59, and 60+ Deadlift weight, 40kg Box Jump height, 20" (step...
You guys were AWESOME to watch! Seasoned professionals all of you! Congrats!
PS - Daz why can't you smile for the photo everyone else is?
Commented Mar 28, 2011 on Rest Day!! - 27/3/2011 at CrossFit Brisbane
Rest Day!! - 27/3/2011
Anna, Amy, Mary, Micah, Darren & Brad did a great job on Friday night representing CFB by taking out first place in both the Women's and the Mens event in the inaugural AWF CrossFit Weightlifting Challenge. It was an awesome night, thank you to everybody that supported the event. We llok f...
Happy Birthday Kelsey - hope you've had a great day!
Commented Mar 21, 2011 on WOD - Monday, 21/3/2011 at CrossFit Brisbane
WOD - Monday, 21/3/2011
Happy Birthday Kelsey Swift!! "Elizabeth" 21-15-9 reps for time: Clean, 60kg (40kg) Ring Dips Post time to comments. Log results online (Beyond the Whiteboard)
Last night was awesome! Thanks to Ed & Ash for being the official "weight changers" and to Shane and Ed for providing come classic chalk bucket kick over "entertainment" :)
Commented Mar 11, 2011 on Results from Weightlifting Trial 10/3/2011 at CrossFit Brisbane
Results from Weightlifting Trial 10/3/2011
Here are the results from our first trial for the CFB Weightlifting Squat held on 10/3/2011 ... Trial Results - Sinclair We will be holding another trial next week for the people that couldn't make it, stay tuned. Anyone that lifted last night is welcome to try again in the next trial. The tea...
Hey CFB Paleo peeps if anyone is after a good gluten free, grass fed, free range, organic butcher check out this guy:
http://stockmanstucker.com.au/Home.html
I have already tested the chicken, eggs, lamb mini roasts, and eye fillet (mmmmm steak) for you and it is senfreakinsational and not just because I’m a great cook :) Definitely worth a trip out to the burbs!
Commented Mar 9, 2011 on WOD - Thursday, 10/3/2011 at CrossFit Brisbane
WOD - Thursday, 10/3/2011
Thruster 5-5-5-5-5 max reps of L-Pullup immediately after each set Post loads and number of pullup reps to comments. Log results online (Beyond the Whiteboard)
Bill Soyouthinkyoucandeadliftalot you are a machine! Happy anniversary mate :)
Commented Feb 25, 2011 on WOD - Friday, 25/2/2011 at CrossFit Brisbane
WOD - Friday, 25/2/2011
Back Squat 4-4-4-4-4-4 Post loads to comments. Log results online (Beyond the Whiteboard
Thursdays WOD on the water at New Farm = 7 rounds
Official rep counter/watchstop/cheerleader = Mel Barnshaw
Commented Feb 13, 2011 on Rest Day!! - Sunday, 12/2/2011 at CrossFit Brisbane
Rest Day!! - Sunday, 12/2/2011
Crossfit Inner West (Tiger Town!)
20 minute AMRAP
- 10 deadlifts 100kg (70kg)
- 20 double unders
- 10 pistols
- 100m run
6 rounds 4 pistols (pistols done on a box)and no coffee :(
Commented Jan 31, 2011 on WOD - Tuesday, 1/2/2011 at CrossFit Brisbane
WOD - Tuesday, 1/2/2011
"Lynne" 5 rounds for max reps Bench Press, Bodyweight Pullups Post reps per round and total reps to comments. Log results online (Beyond the Whiteboard)
This is heaven - thanks for putting it on :)
I can't make it tonight but next week 4 sho!
Commented Jan 28, 2011 on Weightlifting Open Session - Friday 6pm at CrossFit Brisbane
Weightlifting Open Session - Friday 6pm
We are trialling a Weightlifting "Open Gym" at 6pm on Friday night starting this week. The normal WOD will still run, however you will have the option of doing the WOD with the group, or working on the platform with one of the coaches on technique. Come along if you want to do some lifting.
Hey we helped out at Fairfield today which resembles a war zone! They seemed to have a whole bunch of water trucks with high pressure hoses going through the houses and we spent the day disinfecting the walls and floors after the hoses had been through. I don't think there was too many volunteers there as some houses where still pulling out ruined furniture as we were leaving and those people could probably use extra hands tomorrow. There were too many cars and not enough parking spaces so I think it's really important we car pool tomorrow and don't clog up the roadways! Ems
Commented Jan 14, 2011 on News & Updates! at CrossFit Brisbane
News & Updates!
We now have power restored, and the gym is cleaned up and fully operational. All sessions are now running again according to the timetable, and ... the Coffee shop is running again!! Thankyou for your support and patience during the flooding. Call to arms!! Lets help cleanup the community! Flo...
Tracey and I have a spare room at Heaven with a double sofa bed. The bed isn't that big but you can fit two people comfortably if you spoon. We also have a gym and pool at Heaven but think it would be more fun to see how many Crossfitters we can fit in Liz & Virgil's pool :)
Commented Jan 4, 2011 on Visiting CrossFitters ... at CrossFit Brisbane
Visiting CrossFitters ...
We have some CrossFit coaches visiting on the weekend of the 22/1/2011 for the Coaches Prep course that is being hosted at CFB. If anyone has a spare bed and is interested in billeting a visitor for the weekend please post to comments and we will put you in touch with people looking for a place...
Roger that is the worst birthday party I've EVER been too! Hope you enjoyed yourself! Happy Birthday!
Commented Dec 18, 2010 on WOD - Saturday, 18/12/2010 at CrossFit Brisbane
WOD - Saturday, 18/12/2010
BEACH WOD!!!! Come and join us on Sunday at 9am for a WOD on the beach, followed by a swim and brekky somewhere. We will muster at the Southport Surf Life Saving Club (Main Beach, Gold Coast) between 8:30 and 9:00am. All welcome! Fossil's Birthday WOD: in celebration of Roger's recent 50th b...
Mandy I say the more the merrier - come on down!
Commented Dec 17, 2010 on WOD - Friday, 17/12/2010 at CrossFit Brisbane
WOD - Friday, 17/12/2010
BEACH WOD!!!! Come and join us on Sunday at 9am for a WOD on the beach, followed by a swim and brekky somewhere. We will muster at the Southport Surf Life Saving Club (Main Beach, Gold Coast) between 8:30 and 9:00am. All welcome! Complete as many rounds in 12 minutes as you can of: 85kg (55k...
Awesome work this morning Anna R you killed that workout!
Commented Nov 15, 2010 on WOD - Tuesday, 16/11/2010 at CrossFit Brisbane
WOD - Tuesday, 16/11/2010
Complete as many rounds as possible in 20 minutes of:- 10 x (7) reps Sandbag Squat Cleans, 25kg 10 x Burpee Post completed and partial rounds to comments. Log results online (Beyond the Whiteboard) Scaling Option 1: 10 x DB Squat Clean 10kg(8kg) 10 x Burpee Option 2: 10 x MB Clean 10kg(5kg) ...
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