Metcon:

2 rounds of:
Max sprints in 2 mins

2 rounds for time of:
Run 500m
20 Burpees

Finisher:

TBA

Strength:

Clean & Jerk 3×5 reps

Metcon:

Max rounds in 12 mins of:
5 Pushpress 50/30kg
30 Situps

Finisher:

15 GHD Situps
15 Back Extensions
15 Reverse Hypers

****SESSION TOMORROW AT THE BOX AT 7AM****
*Also we need more registrations for the Crossfit Toowoomba Team Challenge and also the QLD Sectionals *

Strength:

“Lynne”
5 rounds for max reps;
Bench Press @ 100% Bodyweight
Pull-ups

rest as needed between rounds

Metcon:

“Isabel”
For time;
Snatch @ 60kg, 30 reps

Strength:

5 sets 5 reps
Deadlift

3 x Max Muscle-ups

Metcon:

6 rounds for time;
Thruster @ 40kg, 6 reps
Chin-ups, 6 reps
KBS @ 32kg, 6 reps

Finisher:

TBA

Strength:

3 sets 5 reps
Overhead Squat

3sets 3 reps
Snatch

Metcon:

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

Finisher:

TBA

Strength:

3sets 3reps
Shoulder Press

3 x Max Ring dips

Metcon:

Max in 5mins;
Burpee Box Jumps

Finisher:

TBA

Strength:

3 x Max Chin-ups
3 x Max Pull-ups
3 x Max Push-ups

Metcon:

30-20-10
Power Clean @ 50kg/35kg
Walking Lunges @ 10kg/5kg

Finisher:

Max reps situps in 3 mins

The Sectionals are coming! Be part of this fantastic event …

An open letter to all CrossFitters in Queensland

On March 6, CrossFit Brisbane will be hosting the first ever Queensland Sectional Qualifiers for the CrossFit Games to be held in Aromas, California in July. The Sectionals are the first step in the qualification process for the games, and no doubt this is a serious and important event for the competitive CrossFitter. But … it is also much more than that. It is also a chance for the entire Queensland community to come together and celebrate the growth of CrossFit in this part of the world. So it is important to understand that the event is open to all CrossFitters, not just those that are looking to represent in Aromas.

In August last year, we hosted the “Hard’nup Challenge” which attracted 126 competitors and was a fantastic event. We saw some serious CrossFitters smash the workouts, which made for a great spectacle. However, we also had competitors at every stage of CrossFit development. We had new CrossFitters that had only been training for a couple of months jump in and give it a go. We had CrossFitters that normally trained in their garage. We had CrossFitters that are planning on competing seriously in future years compete for the experience. Regardless of how competitive the participant, the wonder of events like the Hard’nup Challenge, and the Sectionals this year, it that everybody walks away inspired to train harder, having made new friends and being a better CrossFitter for the experience. For this reason, we encourage EVERYONE to compete.

Here are some of the frequently asked questions and responses that we have been getting about the Sectionals …

“Will the workouts be too hard for me? I am not that fit”
The workouts can be scaled to match your current level. Scaling puts you out of the running for a qualification spot for the Regionals, but will still have a great event and get an awesome workout. Some of the most exciting heats that I have seen have been from scaled workouts. It is all in the effort! Competition gives insight into intensity, and you will take back a new approach to your training. You will walk out a bit fitter than you walked in, and a whole lot more inspired. Competing is all part of the journey!

“What if I can’t do the exercises? I have seen videos where there are handstand pushups and muscleups. I can’t do the workouts rx’d so I can’t enter, I don’t want to be embarrassed”
No-one will be embarrassed if they can’t do the exercises. If there is an exercise that you can do, a substitution will be provided that puts you out of the running but still allows a great workout. The CrossFit community respects the “have a go” mentality and everyone has been there at some stage. Anyway, you will be too busy sucking oxygen to be embarrassed.

“I am not really interested in qualifying for Aromas. Should I enter if I am not a legitimate competitor?”
You don’t have to be serious about qualification to enter. Broad diversity adds to the atmosphere, and you won’t be alone, we already have entries from people that are doing it for the fun of it and that is great. All we ask is that you do your best. Use it as a gauge to see where your fitness and technique is against other similar CrossFitters

“I am only new to CrossFit, I think I should train for longer before I enter?”
Maybe if you have just walked in the door you should train for a bit longer, but if you have found your feet already, jump in and get a feel for competition and the CrossFit community. The workout will be just like training and you will kick off your CrossFit journey having met a heap of great people from around the State

“I think I should volunteer instead of competing, I really want to help out”
The best way to help is support the event by competing. It is great having volunteers and we encourage help, but our first priority is getting a broad and fair representation of all the CrossFitters in QLD competing across all different skill and experience levels. This event is not only about the individual, it is also about representing your affiliate. Competing is a great way to display all the good things about your affiliate and help spread the word.

“But I am scared”
We all are! That tells you that your training is working. If you are not feeling a bit anxious or nervous from time to time then you are not really living. You will be nervous. Everyone is. But you will also be on a high at the end. Jump in the deep end and go with it. You will be in good company.

“I have already registered as a Volunteer”
Thankyou! But it is not to late to change your mind. If you want to give it a go, click on the registration link below and enter as a competitor. We will reconcile the list of competitors and volunteers prior to the event

I have spoken to many people who have competed in the various events over the course of the last 12 months and I am yet to find someone that hasn’t benefited from competing. The friends and memories that you gain are well worth the nerves and doubt

So, if you enter, what will you be getting yourself into?
The event will be held over two days on the 6th & 7th March. It will consist of multiple workouts spread across the two days. The workouts will be a good representation of CrossFit skills and fitness. Similar to the Hard’nup Challenge, we will be seeding people into heats that are matched for experience and ability and there will be ample rest between workouts. You can do it!

Register today and show the CrossFit world how passionate CrossFitters are in this part of the world! The CrossFit Games are taking the world by storm. By entering the Sectionals, regardless of the result, you will always be able to proudly say that you were a part of the event in the early days.

Fire up Queensland!!

“Helen”
3 rounds of;
400m Run
21 KBS@24kg
12 pull-ups

10 min break then:

“Fran”
21-15-9
Thruster @ 40kg
Pull-ups