Check out the links below on Form vs Intensity.

Technique Part 2: Q&A by Greg Glassman

Dave Castro: technique v intensity

Intensity [and its role in fitness] by Pat Sherwood

For time in groups of 3:

250 Wall balls
250 Virtual Shovels
250 Box Jumps
250 Burpees
500 Double Unders

CROSSFIT GAMES – QLD SECTIONAL QUALIFIER
CrossFit Brisbane is proud to announce that we 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 …

Strength:

Front Squat
5-5-5

Power Snatch
3-3-3

Metcon:

30-20-10
Pushup
KB Swing 32/24kg

Finisher:

GHD Complex

There are certain people you meet in this life that have an instant and lasting effect on you. Simon is one of these people. There is nothing he would not do for you, and also asks for nothing in return. He is one of the few that bravely and without consequence risks his life for others so that we may enjoy a better life. Thankyou for your unwavering service and loyalty to this country and your love to your family and friends. We will miss you, your humour and your absolute hatred of that skipping rope. I am proud to be called your friend and will enjoy our first beer when you get back in August. God Speed Brother.

Strength:

Max KB swings in 5 mins 32/24kg

Max double unders in 3 mins

Metcon:

As many rounds as possible in 15 mins of:
Shoulder Press 40kg
Power Clean 40kg
Deadlift 40kg

Finisher:

Reverse shuttles 10m, max in 3 mins

CROSSFIT GAMES – QLD SECTIONAL QUALIFIER
CrossFit Brisbane is proud to announce that we 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 …

Strength:

Power Clean
3-3-3

Push Jerk
3-3-3

Metcon:

2 rounds for time of:
50 Pushups
20 Pullups
50 Situps
20m Bear Crawl

Strength:

Thruster
1-1-1-1-1-1-1

Box Squat
10-10

Metcon:

4 rounds for time of:
10 KB Swings 32/24kg
10 Push Press 50/35kg
20m Shuttle run

Finisher:

GHD Complex

*** Please note: no 6am session Monday morning***

Strength:

Overhead Squat 1-1-1-1-1-1-1

Max rep in 5 mins of:

Thrusters 40/25kg

Metcon:

3 rounds for time of:
Ring dips 12 reps
Pullups 12 reps
Squats 12 reps
Run 600m

***Gym closed due to Toowoomba Games Day and NSW/ACT Sectionals. Apologise for any inconvenience. Here’s one you can do at home or in the park.***

Run 5K

Post time to comments

Metcon:

10-20-30
Push Press 50/35kg
Box Jump
Ring Dip

Metcon:

30-20-10
Kb Swings 24/16kg
Pushup
200m run

Finisher:

GHD Complex

***Reminder that there will be no Saturday morning class due to the Toowoomba Games Day and the NSW/ACT Sectionals. Workout will be posted that you can do at home.

Also no session Monday morning at 6am***

Strength:

5-5-5 Power Clean
3-3-3 Push Jerk

Metcon:

Max double unders in 7 mins

Finisher:

100 medball twists 10/5kg
30 overhead situps 10/5kg

Strength:

5,5,5,5,5
Back Squat

3,3,3
Deadlift

Metcon:

Helen
3 rounds for time of:
Run 400m
21 Kb swings 24/16
12 Pullups

Finisher:

GHD complex 15 reps