Saturday 27 May 2017

 

For time:

30 m One Armed Overhead Dumbbell Walking Lunge 20 kg (15 kg)

100 Double Unders

50 Wall Balls 10 kg (7 kg)

50 Pull-ups

50 Wall Balls 10 kg (7 kg)

100 Double Unders

30 m One Armed Overhead Dumbbell Walking Lunge 20 kg (15 kg)

Post time to comments.

 

Coby

All the very best to Coby H as she embarks upon a new chapter in Melbourne . . . She leaves a void in our community which will be difficult to fill . . .  #peggyandcobysadventure

 

We don’t live in a perfect world. Either adapt or succumb to your surroundings. The human body isn’t as fragile as many believe. It is designed to move. We can adapt to the cold and we can adapt to the heat. The weak make excuses. The strong find a way.

Ross Enamait


Friday 26 May 2017

 

Handstand Skills

Then:

As many rounds as possible in 10 minutes of:

5 Handstand Push-ups

5 Hand-release Push-Ups

5 Ring Dips

Add one repetition to each movement each round.

Post rounds to comments.

 

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When you accept you may be a target and attempt to monopolise all the cards available to play on fellow competitors during workouts at the Pairs FUNdraising Competition in support of The Mater Foundation's Climb For Cancer . . .

 

To exercise at or near capacity is the best way I know of reaching a true introspective state.  If you do it right, it can open all kinds of inner doors.

Al Oerter


Thursday 25 May 2017

 

Seven rounds for time of:

5 Power Cleans 70 kg (50 kg)

10 Toes to Bar

200 m Sprint

1 minute rest between rounds.

Post time to comments.

 

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Taking chances at our Pairs FUNdraising Competition in support of The Mater Foundation's Climb For Cancer . . .

 

Great effort springs naturally from great attitude.

Pat Riley 


Wednesday 24 May 2017

 

Back Squat

3 - 3 - 3 - 3 - 3 - 3 - 3

Then:

Accumulate 2 minutes in each of the following:

Handstand Hold

Hollow Body Hold

L-Sit Hold

Rest and recover as required.

Post load to comments.

 

Matt R

When a cyclist lectures you on the responsible use of shared infrastructure . . . As soon as Brisbane City Council confirms that our considerable rates will no longer be applied towards the upkeep of footpaths, we will happily consider ceasing our responsible and occasional use . . . 

 

To be hopeful in bad times is not just foolishly romantic. It is based on the fact that human history is a history not only of cruelty, but also of compassion, sacrifice, courage, kindness. What we choose to emphasize in this complex history will determine our lives. If we see only the worst, it destroys our capacity to do something. If we remember those times and places — and there are so many — where people have behaved magnificently, this gives us the energy to act, and at least the possibility of sending this spinning top of a world in a different direction. And if we do act, in however small a way, we don’t have to wait for some grand utopian future. The future is an infinite succession of presents, and to live now as we think human beings should live, in defiance of all that is bad around us, is itself a marvelous victory.

Howard Zinn


Tuesday 23 May 2017

 

Happy Birthday B-Dog!

For time in pairs (with one person working at a time and the other holding a heavy medicine ball):

Run 400 m (both with medicine ball)

72 Deadlifts 70 kg (55 kg)

45 Pull-ups

23 Hang Clean 60 kg (45 kg)

45 Push-ups

72 Shoulder to Overhead 50 kg (35 kg)

45 Pull-ups

23 Overhead Squats 40 kg (25 kg)

Run 400 m (both with medicine ball)

There is a 23 burpee penalty each time the medicine ball touches the ground.

Post time to comments.

 

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A selection of the sought after cards which were available to play on your fellow competitors during workouts at the Pairs FUNdraising Competition in support of The Mater Foundation's Climb For Cancer . . .

 

We must not, in trying to think about how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee.

Marian Wright Edelman


Monday 22 May 2017

 

As many rounds as possible in 3 minutes of:

5 Deadlifts 70 kg (50 kg)

4 Hang Power Cleans 70 kg (50 kg)

3 Push Press 70 kg (50 kg)

Rest for 1 minutes and repeat for a total of 4 rounds.

Post total rounds to comments.

 

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Many thanks to our incredible community for getting behind our Pairs FUNdraising Competition in support of the Mater Foundation's Climb for Cancer . . . Due to the generosity of our community (and to the deep interpersonal rivalries which motivated significant donations in order to bestow additional "fitness" on other competitors), we managed to raise over $1,700 . . . We would also like to acknowledge the additional support of Hold StrongCupcakes di Amare and MT Cup Espresso Teneriffe . . . We would also like to acknowledge the efforts of Emma A in acting as the voice of reason and integrity and defending those not present during the raffle draw . . .

 

The strongest oak of the forest is not the one that is protected from the storm and hidden from the sun.  It's the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scorching sun.

Napoleon Hill


NO CROSSFIT GROUP SESSIONS (SATURDAY 20 MAY 2017)

 

Due to our Pairs FUNdraising Competition in support of the Mater Foundation's Climb for Cancer, there will be no CrossFit Group sessions or specialty sessions (Mobility or Olympic Lifting) on Saturday 20 May 2017.  Spectators are always welcome.


Friday 19 May 2017

 

Split Jerk

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

Weighted Pull-ups

1 - 1  - 1 - 1 - 1

Post loads to comments.

 

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It was Sara Sigmundsdottir's fourth workout of the day, how bad could it be . . .

 

When a person trains once, nothing happens.  When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical.  

Emil Zatopek


Thursday 18 May 2017

 

Four rounds for time of:

Run 400 m

15 Squat Snatch 35 kg

9 Handstand Push-ups

Post time to comments.

 

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When a well intentioned joke is poorly executed (tending more towards cruelty than humour) and you can't escape the evil eye for the rest of the session . . . #coachlyfe

 

Be content to act, and leave the talking to others.

Baltasar Gracian 


Wednesday 17 May 2017

 

Happy Birthday Paul S!

For time:

42 Air Squats

21 Chest-to-bar Pull-ups

42 Air Squats

21 Burpees

42 Air Squats

21 Dumbbell Push Press 20 kg (15 kg)

42 Air Squats

21 Chest-to-bar Pull-ups

42 Air Squats

21 Burpees

42 Air Squats

21 Dumbbell Push Press 20 kg (15 kg)

Post time to comments.

 

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"Old roads, old dogs, old folks and old ways still have a lot to offer in this sped-up world we all live in."

 

Above all challenge yourself.  You may well surprise yourself at what strengths you have, what you can accomplish.

Cecile Springer