July 2011

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=561 w=200 h=220 float=right]Nice low overhead squat from Andrea yesterday, on top of the leader board with 52.5kg. She’s increased her 1RM by almost 20kg so far this year, still so […]

Check out the highlights from the 2011 Reebok CrossFit Games Australia Regional Competition. Looking forward to getting another team over there next year!! Strength: Overhead squat 4 x 3 rep W.O.D. 6 Burpee 8 Front squat (60/40) 10 minutes as many rounds as possible.

[singlepic id=560 w=200 h=220 float=right]Strength: Snatch 3 x 3 W.O.D. Power snatch (40/25) Pull up 21, 15, 9 reps. HAPPY BIRTHDAY JANET & SOPHIE!!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=309 w=200 h=220 float=right]The Fight Gone Bad fundraiser is coming up again in November, more details will be out closer to the event. W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=559 w=200 h=220 float=right]It’s Cierans super sweet 21st tonight so you all get to warmup with a workout he’s created. There may be a few of his favored exercises in there,

[singlepic id=558 w=200 h=220 float=right]Steven’s getting stronger, half way up from squatting 100kg. Strength: Back squat 4 x 3 rep W.O.D. ‘Jeremy’ Overhead squat (40/25) Burpee 21, 15, 9 reps, for time. Compare to: 12/04/2011