MATES 4 MATES 13 DEC 2014

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Unit 1, 182 North Street
Toowoomba QLD 4350

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CrossFit Toowoomba is affiliated with CrossFit Endurance. As a member if you are getting ready for your next 5km run, a triathlon, a marathon or ultra-event you have now have complimentary access to endurance training programmes.

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CROSSFIT KIDS

As of this Saturday I will be trialling a new format.

* Saturday 8:30 to 8:55 – ages 3 to 7.
* Saturday 8:55 to 9:30 – ages 8+.
* This first session will be a ‘try-out’ session.
* For example, a 7 year old might be ready to move to advanced and an 8 year old might not be ready.
* A structured 4pm session will be added for advanced 50 minutes.
* Beginner class on Saturday will be casual payment $1 per age capped at $7
* Advanced class will be set up as a membership $17.50 per week for the 2 classes.
* Please express your interest to crossfittoowoomba@gmail.com

GET IN THE RING

It’s my favourite Guns N Roses song, and it also describes the three new sessions that are available each week.

MONDAY 11AM
SATURDAY 3PM
SUNDAY 3PM

* You don’t manage your own intensity in these sessions – I do.
* One-on-one only.
* $60 for 45 minutes.
* CrossFit Toowoomba members only.
* Text “I AM IN” to 0412 88 20 30 to see how far you can go.

GOALS

If you have registered a GOAL and I have given you homework – PLEASE you need to give me feedback each Sunday with your progress so I can update your homework. If you haven’t given feedback yet please send it through tonight – crossfittoowoomba@gmail.com

MATES 4 MATES AMAZING RACE

On Saturday 13th Decemeber, in conjunction with Adventure Professionals, we will be running (and you will be too) an Amazing Race CrossFit Style. In teams of 4 (any combination) you will start and finish at the CrossFit Toowoomba box. You will be given 1 actual map (no phones or electronics) with clues to your first WOD location. As you progress you will eventually find your way back. $200 for a team of 4 including a t-shirt each. All proceeds going to “Mates 4 Mates”.

Registration is through the link in the top left corner, and is limited to the first 40 registrations.

Print

SPECIFIC GOAL REGISTRATION

1. Homework people: fill in goal registration form on the left.
2. Squat programme: you can still squat 5 x 3 MWF.
3. Anyone can register a goal to get your specific programming.

WOD – Tuesday 25 November 2014

40 minutes to get the following done:

20 Strict Pullups
20 Kipping Pullups
20 Box Steps each leg weighted
20 Handstand Pushups
20 Ring Dips
20 GHD
20 Back Extension
20 Pistols Each Leg

* If finished early, do another set of 10.
* May be broken into sets.
* May be done out of order.

WOD – Monday 24 November 2014

Back Squat 10-10-10
* Attempt all 3 sets heaviest +2.5kg from last time
* i.e. if you did 50kg – 52.5kg – 50kg last time, then use 55kg for all sets this time.

Dessert:
10 minute AMRAP
5 KB Swings
10 Pushups
15 Double Unders

WOD – Sunday 23 November 2014

Back to normal today:
9AM
4PM
5PM

Working in pairs for 35 minutes:
50 Wallball
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Deadball Overs
20 Handstand Pushups
10 Ring Dips
10 Strict Pullups

WOD – Saturday 22 November 2014

6:30AM
7:30AM
8:30AM CrossFit Kids ages 3 – 7
8:55AM CrossFit Kids ages 8+
3:00PM to 4:30AM – 90 minute session – rolling start rock up whenever but finish by 4:30PM.

“Murphy”
Run 1600m
100 Pullups
200 Pushups
300 Squats
Run 1600m

* Half and quarter available

WODSTOCK FINALE INFORMATION 2014

Something is wrong with the www.wodstockdonates.com website – I already had all the files uploaded but the site has refreshed with all the documents from the Pan Pacs. Anyway, here is everything for Saturday:

ATHLETE INFORMATION THE FINALE

WODSTOCK FINAL TIMETABLE

WODSTOCK FINAL TEAM HEATLIST

WODSTOCK FINAL MEN HEATLIST

WODSTOCK FINAL – WOMEN HEAT LIST

WOD 1 FRANCY

WOD 2 – PAIRS CHIPPER

WOD 3 – BEEP TEST

WAIVER HERE

WOD – Friday 21 November 2014

“Tommy Mac”
2 rounds:
12 Thrusters
12 Power Snatch
12 Push Jerks
12 Hang Squat Clean
12 Overhead Squat

* Start with 12 burpees
* And in-between every other movement
* Men use 50kg. Women use 35kg.

WOD – Thursday 20 November 2014

Overhead Squat 1RM

Back Squat 1RM

WOD – Wednesday 18 November 2014

ALL-DAY-OLY

Clean and Jerk
* Find a new PB

WOD – Tuesday 18 November 2014

In Pairs:

20 minute AMRAP

5 Burpees
10 one-arm alternating db snatch (5 each arm)
20 Double Unders

* Person A does 5 burpees
* Person B does snatches
* Person A does double unders
* Person B does 5 burpees etc