I know we are still in January, however I would like to get a headstart on Hoodies for winter. I need ideas and votes please. Colours, full zip or no zip, side pockets or front pocket, draw string on hood or not, lime green screen print on back or the white logo embroidered on front in green etc. Chuck your 2c in.

Check out some styles here and here.

The Whole9 is a Paleo Resource I am proud to be partnered with. CrossFit Toowoomba is an official partner of The Whole9 which allows ME to reprint The Whole30 Guide, which is subject to copyright, for members taking part in 30 day strict paleo challenges.

ALL information in the guide is for your personal use only. Please respect that I have paid a licence fee and signed legal documents for this product, yet I reprint this free of charge to CrossFit Toowoomba members only. All of my posts, emails, written words and advice are for personal use – it is breach of copyright to pass on to third parties outside of CrossFit Toowoomba.

Thankyou for your understanding. Lets keep forging ahead as a respectful community ensuring information and resources remain available for us all to learn at CrossFit Toowoomba, whilst ensuring that my legal obligations to The Whole9 are respected.

Regards, Jo

Just as a heads up, I am adding $1 per day to all fees as at 4th February. Weekly will change from $28 to $35, f/n will change from $55 to $69 and monthly will change from $120 to $150. Ten-passes will be $180.

CrossFit Toowoomba is now an official partner of CrossFit Endurance.

There are sign-up sheets at the box for the following events:

Sunday 22 January 2012 – Toowoomba Triathlon Club – Highfields Aquatic Centre. WEBSITE will provide further details. (19 Feb, 18 Mar)
Sunday 5 February 2012 – Hell Of The West – Goondiwindi Triathlon – 2-80-20.
Sat 18 & Sun 19 Feb – Kingscliffe Triathlon – Check it out here.
Sunday 4 March 2012 – Peak to Park – Toowoomba 10km or 4km
Saturday 17 March 2012 – Adventure Race – Sunshine Coast – Kayak, Mt bike, run.
Sunday 1 April 2012 – Tough Mudder – Melbourne 20km obstacle course
Sat 5 & Sun 6 May 2012 – Wild Endurance 100km – compete as team.
Mid-June 2012 – King & Queen Of The Range – Toowoomba.
Sat 30 June & Sun 1 July – Gold Coast Marathon Events – 42.2km, 21.1km, 10km, 5km, and Junior Dash
Mid-July 2012 – Kokoda Challenge – Gold Coast 96km – team of 4

7:15am – CrossFit Kids
7:40am – Adults

Tabata Stations
1. Wall Ball
2. Burpees
3. Ring Dips
4. Sumo Deadlift Highpulls
5. Kettlebell Swings
6. Rowing
7. Rest

5am – at the box.
6am – at Heritage Oval – as long as it doesn’t rain overnight. Text 0412 88 20 30 by 5:45am if unsure of venue.

100 Push Press 35/25

* At start and on each minute perform 10 jump squats

7:30AM at the box.

“AUSTRALIA DAY WOD”

26 Ring Dips
17 lengths of 10m Walk Lunge
88 Double Unders
11 Wall Walks
111 Burpees

Handstand practice 15 minutes.

Then…

“ANGIE”
100 Pullups
100 Pushups
100 Situps
100 Squats

or

“REGIONAL WOD”
100 Pullups
100 KB Swings
100 Overhead Squat
100 Double Unders

PLEASE NOTE: Thursday is Australia Day. Normally, the Sunday and Public Holiday session is at 4pm. HOWEVER, Thursday 26 January 2012 session will be held at 7:30am so you have the rest of the day to attend your paleo BBQ’s and picnics.

Deadlift 3-3-3-3-3-3-3

* This is training, not a test.
* If you get a new PB along the way – leave it there.
* You may go +/- as required.

“Filthy Fifty”
50 Box jump 24″
50 Jumping pull-ups
50 Kettlebell swings 16/12
50 Steps Walking Lunge
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball shots 10/6
50 Burpees
50 Double unders

“DT”
5 rounds:
12 Deadlift 70/50
9 Hang Power Clean
6 Push Jerk

7:15am CrossFit Kids
7:40am Adults

5 mins Kettlebell Swings
* at start and on each minute perform 3 burpees

Rest 2 mins

5 mins Double Unders
* at start and on each minute perform 3 burpees

Rest 2 mins

5 mins Pullups
* at start and on each minute perform 3 burpees