TRIAL SESSION EVERY SATURDAY
TEXT RUSSELL 0418 506 411
AND BOOK YOUR SPOT
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
You never know who needs you
Good energy is contagious
GOOD LUCK TO TIM SUMPTON
WHO COMPETES TODAY AT THE
1. Pre Wod
30 Wall Ball
Team Wod 2
Only 1 athlete working at a time
30 Min cap
Post time to comments
The quickest way to acquire self confidence
Is to do exactly what you are afraid to do.
THERE WILL BE NO 5.30pm
21 Push Ups (hr)
Back Squat, 1 rm
Shoulder Press, 1 rmDeadlift, 1 rm
.Please come in early if possible to stretch, mobilise and warm up as we have a lot of lifting to fit into the session and need to be organised.You have three attempts in each of the allocated lifts.If you are unsure or your 1RM or haven't done a 1RM before, you will not being doing CrossFit Total but working on a 5RM.If you have been lifting for a while and have an idea of what your 1RM is in each of the three lifts, please come with a plan of how you are going to hit it.A good idea is how we try and hit our 1RM days with the5-4-3-2-1 rep scheme.5 reps at a warm up weight, 4 @ 25%, 3 @ 50%, 2 @ 75%Nominate when you are begining your three lifts - failed attempts count.First lift should generally be what you can do for a 3RM, the second lift what you can do for a 1RM and then try and hit that PB for the final lift. You may have to adjust this plan if it goes awol.Here are some basic precautions that need to be followedfor safety:1) Don't be stupid.Don't total if you're injured to the extent thata total will aggravate the problem. This willcost you in at least training time, and possiblytime off of work if you're ultra-stupid.2) Don't be greedy.Learn to recognize the difference betweengreed and ambition, and be merely ambitious.3) Don't be pig-headed.If your first attempt tells you that you need tolower your second, do so, without a misplacedsense of diminished self-worth. It's a test,and it's designed to measure what's there,not create something that's not.That's what training is for.Score is 3 totals added together/BW
Compare last time here
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Dont compare yourself to others
Compare yourself to the person of yesterday
Burpee pull up
2. Strength/ Skills
With a counter motivator
Stones to shoulder 115/95#
Sled Push 100/70kg
Power Clean + Jerk
Post weight/time to comments
"You may not control all the events that happen to you
But you can decide not to be reduced by them"
- Maya Angelou
1. Pre Wod
2. Strength/ Skills
7 x 5 Hang Power Clean
10 min cap
Then 3 Rounds of
7 Box Jumps 24/20"
Row 3 km
10 Wall Ball 10/6kg
Post weight/rounds/reps to comments
"It always seems impossible,
Until it's done"
CrossFit Journal (Free Edition)
A CrossFit Startup Guide Part 1
A CrossFit Startup Guide Part 2
A CrossFit Startup Guide Part 3
What is fitness?
"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
Mon: 6.30pm -7.00pm
For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"
Child Care available at all 9.30am classes
Classes are one hour in duration. CrossFit Movement/Kids classes are 45 min.
Parking is limited so please park on Browns Rd or in Cottage Rd (opposite).
CrossFit Classes (60 min)
Monday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm 6.30pm
Tuesday: 6.00 am, 9:30am, 12 noon, 4.30pm, 5.30pm.
Wednesday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm. 6.30pm
Thursday: 6.00am, 9.30 am, 12 noon, 4.30pm, 5.30pm, 6.30pm
Friday: 6.00am, 9.30 am, 12 noon, 4.30pm, 5.30pm
Saturday: 7.00am, 8.00am Open Gym 9.00am
Sunday: Open Gym 0800-1030
CrossFit Kids (45 min)
CrossFit Movement (45 min)
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.