WOD - Friday, 21/8/2009

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

The physiological benefits garnered through intense exercise pale into comparison to the rewards gleaned from being a part of the community that shares the experience. Regardless of skill or ability, the camaraderie developed through shared suffering during the workout, if embraced, is a universal pathway to improvement.

This was posted on the CFB site this morning, and I think it really explains why I am enjoying Crossfit so much , and the fun I having with the community there.

Crossfit Brisbane Hard'n up Challenge results are in.

This is a picture of me and 4 of my CFB friends - pre competition, as we are all smiling! It was just an amazing experience, from turing up and seeing 150+ people there to either compete or spectate, to the call of "..1-2-3-go!" for the first heat with The Prodigy blaring through the speakers. The day ended up being 12 hours long, but despite that the energy and support continued all day. I achieved my goal of making the top 20, ending up in 18th position (50 female competitors), and in the second workout I placed 10th. There is a lot for me take away and work on, but also enough for me to be pleased with my progress so far.

I have registered for the Crossfit Effects Wounded Warrior games on October 3rd in Sydney which also lines up nicely with my Pullup challenge. It is my birthday a few days before that, so it will be a combined birthday celebration for me.

Am I turning into a Crossfit Chick?

Lisa

Hard'nup Challenge 2009 Workouts

Workout #1
For time:-
100 reps of "Chest to Overhead" (M:40kg/W:30kg)
(may be press, push press or push jerk)
Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is lowered from the chest to "hang" position. Penalty swings must be completed before picking the bar up again.
10 min time limit

Workout #2
Complete as many rounds as possible in 10mins of:-
7 x Sumo Deadlift High Pull, 50kg (35kg)
7 x Burpees

Workout #3
To be announced

I have no idea how I am going to do. I would never have imagined workout #1, and the pain of 100 overhead presses @30kgs will be crazy. Clearly you can't get through all 100 without a break and have to do the kettle bell swings. Luckily I am in heat 9 so I can watch how everyone else progresses.

Work out #2 - is not a light weight, and the reps are shorter so likely to play more to my strengths than against. Hell - after 100 overhead presses 2 hours earlier who know!!!

WOD - Wednesday, 5/8/2009

10-9-8-7-6-5-4-3-2-1 reps for time:-

Power Clean 60kg (40kg)

Push Jerk 60kg (40kg)

13 mins something....very painful

HARD'NUP CHALLENGE 2009 - Information

EVENT INFORMATION
The event is open to all skill, fitness and experience levels. The spirit of the event is a celebration of the growth of CrossFit in Australia, and a coming together of the community. It also marks the 1 year anniversary for our current premises. We will allow scaling and exercise substitution, however by doing so, you will be out of contention and will not be ranked in the results. For the serious competitor will we be enforcing strictness of standard and judging, all other competitors will self-judge.

• The event will be held at CrossFit Brisbane, 39 Clarence St, Coorparoo QLD 4151.
• Volunteers need to arrive at 7am (if you are available for the morning)
• Competitors need to be there at 7:30am (8:00am at the latest)
• Cost for the event is $25 per person, payable on the day (please bring correct change if paying by cash, we have EFTPOS facilities available)
• Spectators are welcome, there is no charge for spectators

THE COMPETITION

• The competition will consist of three (3) workouts
• The workouts will be announced throughout the course of the day
• All competitors will participate in the first two workouts
• Results from the first two workouts will be used to pick the finalists
• There will be cutoff times for the workouts, to be announced on the day
• The overall winner(s) will be determined by victory in the the final workout
• Where possible we will try to organise the heats so that people are matched for ability, skill and fitness level
• Due to a large number of competitors entered, the event is subject to change on the day
• The method for scoring the workouts will be announced on the day
• Prizes will be awarded for 1st Male Overall, 1st Female Overall, Best Performance Workout 1 - Male & Female, Best Performance Workout 2 - Male & Female, and for the best example of "Hard'nup" - the Best & Fairest award

SCHEDULE

7:00am - Volunteer/Referee/Trainer briefing (closed to competitors)

7:30am - Registration opens, competitors confirm details, complete waiver and pay entry fee
8:30am - Event briefing, announcement of Workout #1, explanation/demo of required technique standards/rules
9:00am - Heats for Workout #1 commence
12:30pm - Completion of Heats for Workout #1, break for lunch
1:00pm - Announcement of Workout #2, explanation/demo of required technique standards/rules
1:30pm - Commencement of Heats for Workout #2
4:00pm - Completion of Heats for Workout 2, Announce Finalists and Workout #3
4:30pm - Workout #3 commences
5:00pm - Presentation Ceremony, Group photo
5:30pm - Sausage Sizzle, swap war stories
7:00pm - Go to the Pub!


INFORMATION FOR COMPETITORS

• This is going to be a long day! Bring everything that you need in terms of food etc to allow you to stay at the event all day. There is drinking water on the premises. We request that you bring your own water bottle, preferably with a closed lid to minimise spills
• There is no requirement to bring your own equipment, we will supply everything that is needed. However, do bring your own strapping tape
• The events have been chosen to enable maximum participation, we have purposely chosen fundamental movements that are characteristic of CrossFit, ie movements that most people can do
• You may scale/substitute exercises, however it will place you out of contention for any place in the competition
• in some case an "allowable" substitution may be specified, meaning that the athlete may chose this alternative exercise and remain in the running. This is at the discretion of the head referee and is allowed on the basis that the substituted exercise has the same "cost" both in time and effort and therefore is considered equivalent for the purpose of competition
• We encourage you to do what is right for your body. It there is a movement that you cannot do for injury reasons, or if the load prescribed is to heavy, chose a movement/load that works for you and enjoy the workouts
• A separate warmup area and equipment will be provided for competitors
• Prior to the start of each heat, competitors will be given a short amount of time to warmup/prepare on the equipment
• You will be responsible for ensuring that your technique is to the standard prescribed, counting your own reps and generally ensuring that you compete to the best of your ability and within the spirit of the competition.
• Poor sportsmanship and/or aggressive behaviour will not be tolerated
• Heats will be posted with approximate starting times. It is your responsibility to know when you are competing and to be ready. We will call once for competitors for each heat. Heats will not be delayed while we try to find competitors
• Results will be recorded for all competitors
• The judges decision is final

INFORMATION FOR VOLUNTEERS

• Thankyou for volunteering!!
• The main job that we require help with is assisting with the running of the workouts by keeping time, counting reps and supporting the competitors
• We will send out an email to all volunteers that have registered with more information closer to the event

SPIRIT OF THE EVENT

• We are coming together as a community, this is not the Olympics
• Competitors are expected to do their best, show good sportsmanship and demonstrate a positive attitude
• On the registration form we have asked you to nominate the sort of competitor you are, we will be adjusting the seriousness of the the judging to match your experience level and goals for the day. ie
  • Standards will be strict for serious competitors, ie the judges will be instructed to disallow reps that are not to standard
  • Standards will be relaxed for non-serious competitors or novices, ie the judges will be instructed to encourage and help
• Go hard, but enjoy the day!

OTHER INFORMATION

• Event T-Shirts will be available for purchase on the day for $30. We have limited numbers and they will be available on a "first in, best dressed" basis
• The day will end with a casual social function held at the local pub, which is a short walk from the gym (~800m)
• There is a cafe (~600m) and supermarket (~800m) in walking distance from the gym
• There is one shower on the premises and three toilets
• You are welcome to take photos/videos (please give us a copy of anything good!)
• A coffee van will be onsite from 7:30am till 9:30am

Any questions, please email matt@crossfitbrisbane.com

Annual CrossFit Brisbane HARD'NUP Challenge

CrossFit Brisbane will be holding our annual "HARD'NUP Challenge & BBQ" on Saturday, 8th August 2009. This event is a celebration of the growth of CrossFit in Brisbane and will mark our 1 year anniversary of being in our own building at 39 Clarence St, Coorparoo. Last years event, held as our official opening of the new premises, was huge and we expect this year to be bigger, better and whole lot of fun.

The event will be OPEN TO EVERYONE, and we will be catering for all fitness and ability levels. We are encouraging ALL members of CrossFit Brisbane to be involved, and hope that we will see representation from as many affiliates as possible. Bring a team, it is going to be a fantastic day of competition and camaraderie.

WOD - Tuesday, 4/8/2009

For Max Load:

Deadlifts 1-1-1-1-1-1-1 rep rounds

Finisher: 1 set of 20 Deadlifts at 70% 1 RM

-don't rest bar longer than 2 sec., enough time to re-grip if needed; trying to achieve 20 consistent form reps

WOD - Monday, 3/8/2009

Complete as many rounds as possible in 20 minutes of:-

• 20kg(15kgs) DB Farmers Carry, 30m

• Burpee, 15 reps

• Push Press 50kg (30kg), 10 reps

A great way to start the week after a restful weekend with a metabolic conditioning work out. This is 20 mins of consistent grind, and the type of work out that has been very tough for me from the beginning of my Crossfit training. I have seen some great progress in the past 2 weeks in my general cardio fitness so let's see what today brings.

My challenge - Pullups or death by burpees

I have taken up a challenge at Crossfit where the penalty for not completing it is 150 Burpees. I am very much of the opinion that out of all the standard skills @ Crossfit, burpees are the single exercise I am biomechanically designed not to do. When they come up I suck it up and do it, but accepting a penalty of 150 burpees on a challenge means that I am pretty keen to win it. So here is the challenge;

• By the 1st of October I will have completed a Crossfit work out at rxd (prescribed weight) that includes pull ups.
  
• Crossfit pullups require full extension of the arms at the bottom, chin clearing the bar with an over hand grip.

Now I know that doesn't look too difficult on paper, but when you consider that the best case scenario will have a minimum of 30 pull ups over 3 rounds, and more likely it will be 45 in a 21-15-9 combo I have my work cut out for me.

However the reason I accepted this challenge is that pull-ups are the only exercise holding me back from competing at rxd in all work outs (with the exception of a couple of obscure skills that very rarely come up due to their complexity).

So I have a plan that includes

• slow lowers daily,
• sets starting at 1 rep, 2 reps etc and then back to 1 rep on failure, daily
  
• setting up a pullup bar at home
• continued focus on nutrition - the less I weigh the less I have to pullup.

It is on........man I hope I get this cause I don't think I would survive 150 burpees without going green.
( I am off to find one of those cute counter things to add to my blog)

WOD - Tuesday, 28/7/2009

Deadlift 5-3-3-2-2-2-1-1-1-1-1

120kgs for last 1 rep max.

I am on a steady path of increasing my strength - happy about that.

First competition since October 1st 2008

In 2 weeks time I am going to jump back into the competitive landscape since I competed at the IPF Masters World Powerlifting Titles 10 months ago. This time it is a brand new sport for me and as a novice I will be unable to execute some of the more advanced skills, so it is really dipping the toes in the water. As you would have noticed from my blog I am having a blast at Crossfit, I am finding out that I am good at some things that are really cool to do, and I am really bad at some things that will be really cool to do. The challenge of the variety and the community are the 2 things that keep me going back. I have no idea what all of this means for my lifting, other than I am enjoying what I am doing in the moment.

If you are in Brisbane and want to know more about Crossfit come along and have a look at what goes on.

Registration is now open for the CrossFit Brisbane Hard'nup Challenge on 8 August 2009.
Entries will close on WEDNESDAY, 5 August 2009.

WOD - Thursday, 23/7/2009

21-15-9 reps for time:-

• Hang Power Clean 60kg (40kg)
• Burpee

8:21.....that hurt

WOD - Wednesday, 22/7/2009

Front Squat 3-3-3-3-3-3-3
After each set of Squats, perform a set of max Ring Dips

Ensure full range of motion at both ends of the Ring Dip.

Did new PB with front squats today of 65kgs for 3 reps, and it is great to see my strength returning. I had a little more in reserve so next session I will head toward 70kgs. I still can't do a complete ring dip, so I worked on jumping into the rings, stabilising and lowering. Definite progress from the last time I was in the rings.

I have been in Melbourne for a long weekend seeing friends and relaxing. The weather was just beautiful and I had a great time drinking fab coffee, shopping and laughing with friends.

I have been training at Crossfit Brisbane for about 13 weeks now and have been hitting it pretty hard each week, so I am feeling well rested after 3 days off training. It will be interesting to see how I fair on my least favourite style of work out - the 20 minute metcon (metabolic conditioning) grinder.




WOD - Tuesday, 21/7/2009

"Farmer Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 50m Farmers Carry 2 x 20kg plates (15kg)

WOD - Thursday, 16/7/2009

Muscleup, 30 reps for time

If you have a Muscleup, work full extension at the bottom. If you do not have a Mucleup, we will be working on skills development and Muscleup progressions

Finisher:
150 Burpees for time for anyone that signed up to the Muscleup challenge and has not got one

So I was not crazy enough to register for the Muscle up challenge, as I have not even attempted the first progressions yet. However given I have trouble simply balancing in the rings I am pretty aware of what my capabilities are. Looks like I will get time to work on my pullups, and ring dips, and handstand push ups today as well.

WOD - Wednesday, 15/7/2009

Complete as many rounds as possible in 20 minutes of:-
400m Run
12 KB swings 24/16
21 Pushups

WOD - Tuesday, 14/7/2009

Front Squat
3-2-1-1-1 (62.5kgs)

then..
3 Rounds for Time of:
20 Wall Ball 10kg (6kg)
20 Pull-Ups

7:10 - tough and not much go go juice this week.

WOD - Monday, 13/7/2009

• 5 Rounds for time:
• 21 Thruster 30kg (20kg)
• 21 Double Unders

12:30

I managed to get 20 double unders in a row this morning, and am pretty happy to be progressing well.

I have 2 skills now in focus; Overhead squats, and pullups

More Crossfit Games Action with Steve Willis...now in 4th place

(Commando) Steve Willis is representing Australia in the 2009 Crossfit Games and goes into the final day in 5th position