Chris "VC" LLoyd

Farewell and good luck to my cousin Chris “VC” Lloyd who embarks on a 6 month tour of Afghanistan today. Good luck brother and stay safe

A]
5 rounds;
1 Squat Clean + 3 jerks

B]
30-20-10-5 reps;
Toes to Bar
Push-ups
Sit-ups

C]
‘Tarzan’
Max distance on pull-up bar or bar muscle up practice

A] Max in 3mins;
Pull-ups, gymnastic kip

B] 30-20-10-5reps
Burpee
Double under
400m Run*

*One 400m Run after every round.

C] GHD Complex @ 30 reps, blue band

UltraFit 25th Anniversary

Individual

Complete as many rounds as possible in 25 minutes of:

5 BW Deadlift
5 Pull Ups Men 20kg (10kg)
5 Thrusters Men 60kg (40kg)
5 KB Swings Men 32kg (24kg)
5 Burpees

Team workout

Team of four persons.
One team member on each exercise, each team member must complete each of the exercises in this order. One person must be on the rower all times.
The workout is complete once all reps and the 2500m row are completed.

25 Burpees
25 Pull Ups (Men chest to bar)
25 Thrusters Men 60kg (40kg)
2500m Row

Ellen, Ding Dong and Anastasia at HardnUp

*** Saturday workouts at 8am and 3pm this week ***

Just a reminder about Rhabdomyolysis and how harmful it can be. Anastasia is currently in at GCH getting treatement for a mild case of Rhabdo.

‘Rhabdomyolysis’ occurs when the muscle cells are damaged flooding the bloodstream with toxins that can overwhelm the kidneys as they attempt to cleanse the blood, leading to potential shutdown. CrossFit can cause Rhabdomyolysis.   Brown urine, complete muscle weakness and/or swelling of joints are warning signs of ‘Rhabdo’. If you develop these symptoms, seek medical assistance IMMEDIATELY.

A)
10-8-6 reps
Deadlift @ 150kg
Hspu

B)
10-8-6 reps
Thrusters @ 60kg
Kbs@32kg
Ring dips

C)
Ghd complex @ 20 reps, orange band

Captain Awesome and Puss Puss

Congrats to Patty for getting her first pullup yesterday !!!!

A]
5-5-5-5-5, Back squat

B]
3-3-3, Press

C]
For time;
7 band sprints @15m, blue band

Ellen at HardnUp

A]

Max in 3mins;

Sit-ups

B]

30-20-10

Double unders X 2*

KBS @ 32kg

Lunge @ 25kg**

* first round eg, 60 DU 30 KBS 30 lunge etc.

**25kg plate held overhead, elbows dont have to be locked out.  Plate must stay above head and cant touch or rest on top of head.

C]

100 hollow rocks

Doogie Monster

A]
Max in 3mins;
Thruster @ 40kg

B]
Max in 2mins;
Pull-ups

C]
Max distance in 10mins;
Run

D]
GHD complex @ 20reps, blue band

CFGC Crew at HardnUp Challenge

Congrats to Joe for finishing 2nd at the HardnUp Challenge yesterday

Crossfit Newcastle Rugby Seminar

Oct 23rd – 24th – Sydney, NSW, Aus

( more info |register )

HardnUp Challenge on Sunday

***Due to the Crossfit Brisbane HardnUp challenge on Sunday there will be NO Saturday morning session or 6am Monday Morning session. Classes will be back to normal on Tuesday. Sorry for the inconvenience***

Team talk before battle!!!!!!

A)
Max in 3mins;
Situps
B)
Max in 3mins;
Pushups
C)
21-15-9 reps;
Split jerk@ 50kg
Kbs @ 24/16kg
D)
30 Turkish get-ups @ heavy