Sunday, May 19, 2013

News Flash

OVER THIS COMING WEEK WE WILL BE ASKING YOU TO HAVE A CHAT TO

ONE OF THE COACHES AND COME UP WITH ONE TO THREE GOALS THAT

YOU WOULD LIKE TO ACHIEVE DURING 2013.  THIS WILL THEN BE

WRITTEN DOWN AND REVISITED ON A REGULAR BASIS.

START THINKING - START WORKING



 


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CrossFit Works CFWX

50C Browns Road: behind Tradelink, off the Southern Outlet


 Just 5 min from Hobart


KINGSTON, TASMANIA, AUSTRALIA

Monday 20th May, 2013

Written by Anna Smee
1. (a) Max Weighted Pull Up
(b) Max Weighted Push Up

2. On a continuously running clock

10 mins
Max Reps alternating Kettlebell Snatch (24/16 kg) in 5 mins
Then Run 800m

Rest remainder of the time

5 mins
Max Reps alternating Kettlebell Snatch in 2.30 mins
Then Run 400m

Post weights and total reps  - and time over 15 mins (if taken on final run) to comments

 

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Shane powering home in the 11km City to Casino yesterday

CONGRATS TO EVERYONE WHO RAN THE 2.7, 7 OR 11km.

“Whenever you find yourself on the side of the majority, it is time to pause and reflect.”
Mark Twain

Comments (0)

Sunday 19th May, 2013

Written by Anna Smee

REST DAY @ CFWX

"To improve is to change; to be perfect is to change often."
Winston Churchill 
Comments (1)

Saturday 18th May, 2013

Written by Anna Smee

In 20 minutes

Complete "Fran"

21-15-9

Thrusters (42.5/30 kg)
Pull Ups

and in remaining time 

Run 1.6 km

then in remaining time

Find a 3RM Clean and Jerk (touch and go reps - unloaded bar to start, collars must be on)

Post Fran time, 1.6 km time and 3RM to comments

 

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"If you don't ask, you don't get."
Stevie Wonder
Comments (4)

Friday 17th May, 2013

Written by Anna Smee

0600 CLASS - GYM AWESOMENESS AND WoD WITH KODEE.

Find a 10RM Bench

Then


AMRAP 6

6 Box Jumps (30/24")
10 Kettlebell Swings (32/24 kg)
 20 Push Ups (HR)

Rest 3 min and repeat. Start where you ended in the 1st AMRAP to combine scores for total.

Post weight and rounds/reps to comments


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"Don't be dismayed by good-byes. A farewell is necessary before you can meet again.
And meeting again, after moments or lifetimes, is certain for those who are friends."
Richard Bach

 


Comments (4)

Thursday 16th May, 2013

Written by Anna Smee

Tomorrow: Friday 0600 Class - Gym Awesomness with Kodee!!

 

5 Rounds For Time of with a strict 25 min c/o

 
9 Handstand Push Ups
12 Wall Ball (10/6 kg @ 11' line)
15 Deadlifts (60/40 kg)

Post time to comments


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“It's been my experience that you can nearly always enjoy things if you make up your mind firmly that you will.”  
L.M. Montgomery
Comments (17)
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World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". Copyright - Greg Glassman


Time & Details

General 

Classes are one hour in duration. CrossFit Movement class is 45 min.

 

 CrossFit Classes (60 min)

Monday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm

Tuesday: 6.00 am, 9:30am, 4.30pm, 5.30pm

Wednesday: 6:00am, 9.30am,               12 noon, 4.30pm, 5.30pm

Thursday: 6.00am, 9.30 am, 4.30pm, 5.30pm

Friday: 6.00am, 12 noon, 4.30pm, 5.30pm

Saturday: 7.00am, 8.00am


CrossFit Nutrition (45 min)

BY APPOINTMENT

The time will be spent “nutting out” nutrition issues, looking at current research and providing support to those clients who are changing their eating patterns. No cost for CFWX monthly members, one class cost for 10 pass members, casual $15 or $130 for a ten pack of appointments.

CrossFit Movement (45 min)

Friday: 9.00am

This class is based on CrossFit Principles and will focus on short, sharp workouts. Participants will re-learn functional movements with the option for a home program that encourages consistency. The classes will be run in a non-competitive environment.  All ages and all fitness and strength levels welcome.

Pre-hab Classes (45 min)

At request and scheduled at different days/times each week (see NewsFlash)

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