Archive for January, 2010

Open Letter from Matt Swift – Head Trainer at Crossfit Brisbane, HQ Trainer and QLD Games Sectional Organiser

Sunday, January 31st, 2010

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!!

Saturday Smackdown

Friday, January 29th, 2010

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

10 min break then:

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

Friday

Thursday, January 28th, 2010

Strength:

Back Squat 5×3 sets

Metcon:

5 rounds for time of:
20 thrusters (20kg)
20 SDHP (20kg)

Finisher:

Max rep pushups in 3 mins

Thursday

Wednesday, January 27th, 2010


Strength:

Overhead Squat
1-1-1-1-1-1-1 (Increase weight each set)

Metcon:

10-20-30
Kettlebell Swings (24/16)
Pushups
Box Jumps

Finisher:
Max in 3 mins of half Turkish Getups
Max in 3 mins of GHD Situps

Wednesday

Tuesday, January 26th, 2010

Strength:
3-3-3
Hang Power Clean

3-3-3
Deadlift

Metcon:
AMRAP 20 mins of:
200m run
10 ring  dips
10 pullups

Finisher:
100 butterfly situps
100 medball twists (5/10kg)

***PLEASE NOTE:- MIDDAY SESSIONS ARE NOW ONLY ON TUESDAY, WEDNESDAY AND THURSDAY***

Australia Day – In Memory of Sean McCarthy

Monday, January 25th, 2010

Signaller Sean McCarthy was killed in a road-side bomb attack in the Oruzgan Province on Tuesday 8 July 2008. 25 year old Signaller McCarthy was from the Perth based Special Air Service Regiment.

SIG Sean Patrick McCarthy was born on 5 January 1983 in Auckland, NZ.

Sean enlisted into the Australian Defence Force on the 10 July 2001. After initial recruit training and completion of mandatory courses, Sean posted to 7 Sig Regiment on 14 July 2003.

Sean posted to SASR on the 15 January 2007 and has been an active member of the Regiment ever since.

Sean’s Operational service includes deploying as part of the Special Operations Task Group (SOTG V) in 2007; Operation Astute in East Timor in 2008 before redeploying to Afghanistan as part of his most recent deployment.

In recognition of his service in East Timor and Afghanistan, Sean was awarded the Australian Active Service Medal with the International Coalition Against Terrorism Clasp and Return from Active Service Badge, the Afghanistan Campaign Medal, the Australian Defence Medal and the NATO ISAF Medal.

Sean was the recipient of a SOCAUST commendation awarded on the 20 June 2008 for his actions in Afghanistan in 2007 as part of SOTG Rotation V. Sean was awarded this for his excellent application of battle craft in a complex, dangerous and confusing situation.

Sean was an avid rugby union fan. He was a respected member of his Troop and well liked by his colleagues.

More information

WOD will be announced tomorrow morning.

Monday

Sunday, January 24th, 2010

Strength:
5-5-5-5-5
Power Clean

3 x Max rep Chinups

Metcon:
5 rounds for time of:
Run 200m
10 Pullups
15 KB Swings 24/16
20 Pushups

Finisher:
50m Overhead Lunge (10/5kg)

**** PLEASE NOTE ONLY 7AM SESSION TOMORROW FOLLOWED BY AN AUSSIE BREAKFAST BBQ. GET DOWN THERE AS IT WILL BE A VERY SPECIAL DAY ****

Saturday Smackdown

Friday, January 22nd, 2010

Session at the box 7am tomorrow morning.

Workout details available on the whiteboard when you arrive.

Warm-up:

Jump Rope

Air Squats

(Talk, Stretch, Talk some more)

WOD:  Team WOD  3-4person teams

Each team must run 3000 meters total

1500 Jump Ropes Singles

150 Wallballs (20,14) – 10 ft target

150 K.B. Swings (52,35)

150 Weighted Overhead Lunges per person (45,25)

150 K-2-E’s

150 Box Jumps (24,21)

450 AbMat Sit-ups

**** One person on the team must run until the other team members have finished the exercise of their choice***

–At the end of the workout everyone on the team must perform 38 Burpees ea. and you have to do them all together–

Friday – Register now for the Sectionals in March !!!!

Thursday, January 21st, 2010

CROSSFIT GAMES – QLD SECTIONAL QUALIFIER
CrossFit Brisbane will be hosting the
QLD Sectional Qualifiers on March 6th & 7th, 2010.

The Sectional Qualifiers are the first step in the qualification
process for the World CrossFit Games in Aromas to be held in July. Read more …

” Diane ”

21-15-9 reps of;

Deadlift @ 100kg
Hand Stand Push-Ups

Thursday, January 21st, 2010


ALTITUDE CHALLENGE

On Saturday 20th February 2010 CrossFit Toowoomba will be hosting the inaugural “Altitude: CFT Team Challenge”.  People can register individually but will be randomly placed in teams to compete.

http://www.crossfittoowoomba.com/

http://www.crossfittoowoomba.com/cftdocs/teamchallengeflyer.pdf

http://www.crossfittoowoomba.com/cftdocs/teamchallengeinformation.pdf


Link to register: Register Now!!