*** Please note no 6am class today ***
Strength:
max in 7mins;
handstand pushups
max in 3mins;
burpee
Metcon:
4 rounds for time;
15 pushups
15 kbs@32kg
15 push jerk @ 32kg dumbbells
Finisher:
GHD complex @ 20 reps
*** Please note no 6am class today ***
Strength:
max in 7mins;
handstand pushups
max in 3mins;
burpee
Metcon:
4 rounds for time;
15 pushups
15 kbs@32kg
15 push jerk @ 32kg dumbbells
Finisher:
GHD complex @ 20 reps
Congrats to everyone who competed on the weekend and a big shout out to all who turned up and supported. Was a great weekend and an awesome result for CFGC!!!
Great job everyone and what an awesome weekend for CFGC. Some memorable moments for me from the weekend.
* Maz (in everything – so inspirational and determined)
* All the guys doing rx’d weight for the whole weekend
* Melly Moo Poo for coming in at the last minute and loving it
* Karise for deciding to compete in the last WOD
* Sara, Vanessa, Matt, Jess, Amy, Stevo, Kado, Casie, Leigh, Belle for coming up to support, greatly appreciated (and anyone else I have forgotten, sorry)
* Sim for finally believing in herself
* Matty & Rich smashing it up in the 3rd WOD going beyond what they thought was possible. Awesome
* Brad giving us a heart attack in the dying seconds of WOD 3
* Shrek for doing all the behind the scenes stuff that healped us all considerably
* Holly for dishing out some humble pie and finishing 3rd in WOD 3
* Rosie for her Kettlebell grind (ask her to show you)
* Mandy for her guiding influence all weekend and getting me back on track after I nearly went off the rails
* Badge – one word – determination. incredible and nearly got that muscleup
* Joe – for smoking all of us – Reweti
* Clayto – for dominating the competition in every aspect (and starting a bromance with Jase and Chad)
* JJJ – for continuing to improve so dramatically and push me to my limits, even with a 2nd head on his shoulders
* Having the loudest and most committed competitors, spectators and families QLD has ever seen.
You guys are the envy of every other box in QLD and people so want what we have. So many great comments about how we operate, our strength, our bond, and our Crossfit family made me very proud to be associated with all of you.
The hard work does not stop here. For those competing in Sydney it has only just started and for those keen to compete in the Affiliate Cup, details are below.
http://games2010.crossfit.com/affiliatecup/affiliate-cup-competition-2010.html
Let me know if you want to go to support, or be part of the team.
I am so proud of all of you. Congratulations to every one of you. You all worked so hard leading up to the games and have done CFGC and yourselves proud. I wish I were there to really show you my suport.
xoxo
Congrats to all those that qualified and the rest who gave it a go. Was an awesome feat!! It was amazing to come and watch, so inspiring to those of us just starting out. Great to see CFGC dominating
You did yourselves and everyone else proud!! Good luck for regionals 
Whoa guys, fantastic job to everyone. Annie and I where stalking all of your results on the net. Very proud to be associated with CrossFit Gold Coast. Hopefully ill see you all soon.
I am so proud to be part of CFGC! All of you inspire me on a daily basis, each in your own little way (and in different areas of my life). Weekends like this remind me of how lucky I am to have such an awesome CF family. We really do have the best people at our gym, we always had heaps of us cheering our competitors, which I know makes a difference! Sensational effort to everyone who competed! Thanks everyone for your support, esp Mandy – for your emails of motivational articles and Jeremy – OMG – where do I start?! I would never have even entered (let alone got to top 20!!) if it wasn’t for your support and belief in me!
Can’t wait for our open day to show off just how awesome everyone is!
Good onya everyone!!! I wish I was there to cheer you all on. I probably wouldn’t be happy just watching and cheering though. Gold Coast Crossfit… What a team!!! I’m very inspired.
Awesome to see so many of you guys do so welL! WOW! Was great working out with some of you last week, see you in Randwick. Might try and bring a small gang up for opening.
)
Firstly, I would like to congratulate the other members of my CF fam for making it through to Regionals – AWESOME effort to get so many of us through. And a HUGE shout out to everyone else that competed over the weekend, especially Melly Moo, the Demon that is Maz & Rosie for completing their first CrossFit comp – two days of CrossFit is a hard gig! Special shout out to Karise & Sim for continuing to raise the bar & make me push myself to keep up with you girls, you’re both so strong & very motivating! And Holly, you absolutely smashed it girl!! Also a very special shout out to our unofficial member of CFGC Karen who has helped me SOOO much mentally through the last 6 weeks – I would’ve withdrawn from the weekend if it hadn’t have been for you, so thank you! And lastly, a BIG thank you to Brad for showing such guts and determination in that last WOD, I was so unmotivated to do that WOD and you stepped up and just absolutely amazed me – and gave me a huge heart attack!! It must’ve been all that talk about snatch…
I love to hear the comments from so many other CrossFitters that we’re such a tight knit and social group, and I definitely think that is something to be proud of. That was also shown by all the crew that weren’t competing yet still came up to BrisVegas, in rather shitty weather, to cheer us on – thank you guys!! It really does help get you through the WODs.
So now, it’s back to training and looking to the Regionals. It’s going to be an awesome weekend at Randwick with some amazing shows of strength and courage. Hopefully we can get a good support crew down for the weekend as well!!
PS – Clayton, you muscled in on my man!!
What a crew!!! Fantastic effort from all who competed. Wish we could have been there to cheer you all on!!! What a great box we have!! Rookie you have done an awesome job and deserve great things! Be very proud of yourself, we certainly are!!!
You know, I keep looking at this photo, and I’m starting to think there’s something Clayto’s not telling us… Chad, Jase, Joe… A bit of a theme happening here??
Clay: 2/43/7:39
Stevo: 39/38/9:36
Ash: 36/36/6:02
Anne: 35/32/10:17
Court: 35/42/8:33
Wilkesy: 32/47/8:35
Miranda: 5/36/8:20
Joe: 43/48/DNS
Captain: 26/47/8:50
Belle: 100/35/15:39
Jesse: 67/31/7:30
Amy: 74/36/8:18
Casie: 57/43/9:17 (20kg KB)
Mel: 94/24/6:41 (15kg/12kg KB)
Tom: 5/39
Chuck: 20/53/11:16
Rookie: 55(parallettes)