Saturday, April 18, 2015

News Flash

 

YOUNG_GUNS_400

 

 

TRIAL SESSION EVERY SATURDAY

0900

TEXT RUSSELL 0418 506 411

AND BOOK YOUR SPOT

 



CFWX  

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

 

OPEN GYM

0900-1030

CFWX_MORNING_CLASS

You never know who needs you

Good energy is contagious

Comments (0)

 

GOOD LUCK TO TIM SUMPTON

WHO COMPETES TODAY AT THE

PRESIDENTS CUP

 


1. Pre Wod

30 Wall Ball

   30 Du's


2. Metcon

    Team Wod 2

 

50-40-30-20-10

Thrusters

10-8-6-4-2

Rope Climbs

Rxd: 45/30kg

Scaled: 35/25kg

 

Only 1 athlete working at a time

30 Min cap

 

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CFWX_MEL_G

The quickest way to acquire  self confidence

Is to do exactly what you are afraid to do.

Comments (1)

 

THERE WILL BE NO 5.30pm

CLASS TONIGHT


1.Pre Wod

Run 400m

21 Push Ups (hr)

 

CROSSFIT TOTAL


Back Squat, 1 rm

Shoulder Press, 1 rm

Deadlift, 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 the

5-4-3-2-1 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 followed

for safety:

1) Don't be stupid.

Don't total if you're injured to the extent that

a total will aggravate the problem. This will

cost you in at least training time, and possibly

time off of work if you're ultra-stupid.

2) Don't be greedy.

Learn to recognize the difference between

greed and ambition, and be merely ambitious.

3) Don't be pig-headed.

If your first attempt tells you that you need to

lower your second, do so, without a misplaced

sense 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

 

Post weight to comments

CFWX_KAHN_99

Dont compare yourself to others

Compare yourself to the person of yesterday

Comments (4)

1. Pre Wod

   AMRAP 3

   Burpee pull up

 

2. Strength/ Skills 

     EMOM 10

     5 Deadlift

+/- weight

 

3. Metcon

With a counter motivator

Stones to shoulder 115/95#

10-1

Sled Push 100/70kg

100-10m

 

"BarBell Club"

Week 8/9

 

Power Snatch

60/65/70/75% x1x3

Power Clean + Jerk

60/65/70/75% x1x3

Push Press

60/65/70% x2x3

Good Morning

4x4

 

Post weight/time to comments

CFWX_7423F

"You may not control all the events that happen to you

But you can decide not to be reduced by them"

- Maya Angelou

Comments (3)

1. Pre Wod

      400m Row


2. Strength/ Skills


7 x 5 Hang Power Clean

+/- weight

10 min cap


3. Metcon

    AMRAP 10

    5 Mu's

    Then 3 Rounds of

    3 C&J

    5 OHS

    7 Box Jumps 24/20"

    Rxd: 60/40kg

    Scaled: 50/35kg

 

" CFE"

Row 3 km

E2MOM

10 Wall Ball 10/6kg

 

Post weight/rounds/reps to comments

CFWX_MORNING_SESS

"It always seems impossible,

Until it's done"

-Nelson Mandela

Comments (4)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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CrossFit Football

A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

A CrossFit Startup Guide Part 3

Essential Reading

What is fitness?

Foundations

Understanding CrossFit

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

Upcoming Events and Information


OPEN GYM

Mon: 6.30pm -7.00pm

Wed: 6.30pm-7.00pm

Fri 6.30pm-7.00pm

Sun: 0800-1000

 

For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"

Child Care available at all 9.30am classes


General 

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)

Wednesday: 3.30pm


CrossFit Movement (45 min)

Friday:  8.45am

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.

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