132kg PB Clean CrossFit Brisbane

ZONE CHALLENGE WINNER WILL BE ANNOUNCED MONDAY... GREAT JOB EVERYONE!

STRENGTH

1 RM

Power Clean

O LIFT DAY

Ring Dips and Cleans

"Lizzy Ladder"

 2--1

 4--2

 6--3

 8--4

10--5

(Heavy and Back Down)

FINISHER:

100 Sit Ups (Month Challenge)

50Frog/50 GHD

Day 60 Burpee

Thursday March 31

Last Day of Zone Challenge

Coach Angie-Full Range, fully extended KS

WOD

5 Rounds

5 BW BS

5 High BJ

Finisher:

Skills

Day 61 Burpee Challenge

Wednesday MARCH 30

Connie

Great Job, everyone with all new PR's Friday, Monday and Tuesday!!!

STRENGTH

OHS

1RM

WOD

21-15-9

Deadlift

Superman Flutter(4 count)

Jumping Squats

Finisher:

3x10

Narrow Kettlebell Push Up

Tuesday March 29

Jonny 185#

BENCHMARK

"TIM"

75 Clean and Jerks

(65/95#)

Rest 3-5 Minutes

THEN

3 Rounds

500 M row

25 Knees 2 Elbows

FINISHER:

Mobility

Burpee day 57 

Monday March 28

LAST WEEK  of Zone Challenge

Jeff

STRENGTH

Pull Ups

BENCH MARCH TODAY

"HANNAH"

21-1-5-9

OHS(73/115)

KS(1.5/2)

Burpee

OR Long Version

21-18-15-12-9-6-3

OHS(63/95)

KS(1/1.5)

Burpee

FINISHER

Death by BJ(24/28)

3 Min 1, 6 Min 2 ... Up by 3 til failure

Burpee Day 55

Sunday March 27

In Honor of Master Sergeant Michael J Maltz
On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Pararescue Jumper), was killed in action in a helicopter crash along with five of his brother PJ’s while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD.

According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. With this in mind, the Maltz Challenge memorial event, a specifically challenging physical workout, was created by DEA Special Agents to honor MSGT Maltz and other men and women in our nation’s Armed Forces who have been killed in action.

I saw a soldier kneeling down,
for this was the first quiet place he had found.
He had traveled through jungles, rivers and mud.
His hands were scared and toil-warned.

He folded his hands and looked to the sky...
I saw his tears, as they welled in his eyes.
He spoke to God, and this is what he said.
God Bless my men, who now lie dead;

I know not what You have in mind,
but when You judge, please be kind....
when they come before You, they will be poorly dressed
but will walk proudly, for they have done their best.

Their boots will be muddy and their clothes all torn...
but these clothes they have so proudly worn.
Their hearts will be still and cold inside,
for they have fought their best and did so with pride.

So please take care of them as they pass Your way...
the price of freedom they've already paid.

AMEN!

"Maltz Challenge"

                  For Time:

                  400 M Run
                   50 Pull-ups
                  200 M Farmer Walk(53/35)
                   50 Ring Dip
                  100 Push-ups
                   50 Knees-to-elbows
                  100 Sit-ups 

                  400 M Run


Gym will Open at 12:30PM and 1st Heat at 1:15 PM

Saturday March 26

No CLASS Saturday

Rescheduled til Sunday at 1pm

Burpee Day 54

I've fallen and I can't get up . Lol.. Luv ya Timmy

 Make sure you roll properly or have some help...

A little TLC

Friday March 25

Shirt / Hat Order is going in tomorrow.  Please pre-pay when you come into the gym.  Thank you...

WELCOME DANIEL

STRENGTH

Power Clean

5-3-1

(85/90/95%)

BENCH MARK

10 Minute "Cindy"

3 Minute Rest

2 Minute Sit Ups

3 Minute Box Jumps

FINISHER:

Mobility

Overhead Lateral Stretch with Band

(90 Seconds each)

Burpee Challenge day 52



Thursday March 24

 

WOD

Tabata 8 rds each  20/10

Double Unders

30 rest to get into rower

Rowing

FINISHER:

WORK on SKILLS

Burpee day 52

Please join us Sunday for Maltz challenge WOD 1pm Sunday 27th.  No class Saturday...

 

Shirts/Hats need to be ordered by Fri 5am...

Wednesday March 23

 

Pain Storm fun...

STRENGTH

OHS

5-3-1

(85/90/95%)

then

25 OHS (50%1RM) Unbroken

WOD

31 of each

Deadlifts(BW)

Burpees

KS

Pull Up

Push Ups

FINISHER:

2 Rounds

10 BJ, 3 T2B Slow Negatives

Day 51 Burpees

HAVING FUN WITH TIM...

Merchandise

Uni sex -100% Cotton $23

Fitted Uni sex-36-single jersey 55% cotton/45% polyester $28

Stretch -preshrunk 65% polyester/35% cotton $25

Stretch-preshrunk 65% polyester/35% cotton $28


Ladies Military Hat $18

Guys and Uni-sex Baseball flex fit hat available as well $18

NEW LOGO

Still awaiting exact design of shirt

Shirts and Hats, Black with Grey Writing, still awaiting shirts

If you choose a lower priced shirt and have prepaid, you will be reimbursed in next months tuition.

 

Tuesday March 22

STRETCH

WOD

AMRAP in 18 Minutes

7 One arm DB Power Snatch(Rt)

7 One arm DB Power Snatch(Lt)

3 High Box Jump

Men(40-55)

Women(25-35)

Finisher:

10-1-9-1-8-1-7-1-6-1-5-1-4-1-3-1-2-1

Ring Dip

Muscle Up Transition from floor

BURPEE CHALLENGE DAY 50

Bench Mark for Zone Challenge Friday!!!

Shirts are being ordered this week, please check site to determine which style you prefer.  Hats available as well.

Monday March 21

Jay and Jonny

STRETCH:

Open up front and back of Shoulders with ball, 2 Band stretches off pull up bars.  Hip flexor lunge foward, external rotation of hips and pigeon.

STRENGTH

Pull Up

Ladder

Inverted Ring-on the minute 2-4-6....

*Elite Dead Hang-on the minute 1-2-3....

WOD
(15 Minute Cut off)

100 Thrusters(65/95)

On the Minute 5 Burpees or Line Drill Outside

Finisher:

50 Pull Ups broken in sets

Jonny with nice scarecrow and shrug

 

Friday March 18

HAPPY BIRTHDAY ANGIE STARMER!!! Love you so much sister...

PAIN STORM DAY 5

ANGIE'S CHOICE

Thursday March 17

Happy St. Patrick's Day

PAIN STORM DAY 4

WOD For time:

400 M Run(500M Row)

40 FS

   40 OHS

40 BS

400 M Run(500M Row)

40 SP

40 PP

40 PJ

400 M Run(500M Row)

   40 HPC

   40 HPS

400 M Run(500M Row)

(33/45) Elite (53/75#)

400 M is out back door go left til the fence starts,hit sidewalk and circle fence twice...

Those not doing Painstorm

WOD for time:

1000M Row or 800M Run(4 laps of fence)

5 Bear Complex(unbroken)

*PC-FS-PP-BS-BTN PP*

500M Row or 400M Run(2 laps)

5 Bear Complex(unbroken)

(73/115)*Elite(93/135)

Finisher:

50 Frog Sit Ups

Wednesday March 16

PAIN STORM DAY 3

5 Rounds

    10 Burpees

                 10 Snatch Dead Lift

           10 Power Clean

100 M Bar Carry(anyway you can) or 10 WIPERS each side(unbroken)

    10 Burpees

         10 Front Squat

      10 Push Jerk

100 M Bar Carry(anyway you can) or 10 WIPERS each side(unbroken)

Weight(65/95) elite 95/135 or MOD to YOUR needs

***If you put ur bar down during carry, sprint to the 200M(from bar to start of 100 M to the end of 100M and back to Bar to pick it back up) and Wipers restart at 0 if not Unbroken

Those not doing Pain Storm

WOD

10-8-6-4-2

Snatch Dead Lift

Power Clean

Burpee

Clean

Push Jerk

Finisher: 800 M Run or 1000 M Row

Tuesday March 15

 PAINSTORM DAY 2
 

21-18-15-12-9-6-3

Start with 3 Pull Ups and add 3 between EACH EXERCISE

                        Weighted Sit Up                        

TGU (each one counts as one)

Burpee Box Jump(24/20)

    Renegade Row Push Up (each push up&pull is one)

Those not doing PAIN STORM

WOD

 5 Rounds

                          10 Weighted Sit Up             

              5 TGU(each side) 

               10 Burpee BJ(24/20)

 5 Pull Ups

                             10 Bent Over BB Row(65/95)

Finisher: 3x10 BB Wipers

Burpee Challenge 43

bah hah hah ha.....

Monday March 14

- What is a Painstorm? 

Painstorm is a particularly challenging workout (as if the everyday Crossfit WOD (Workout of the Day) were a walk in the park), and comprised of a significant number of movements/ multijoint combinations. Most Painstorms take 35-40 minutes at the very least to complete which is different from typical Crossfit workouts, which usually range from 4-35 minutes (on average). 

 A PainStorm workout is an extremely difficult WOD to complete as prescribed (RX) but when you complete it, you feel a sense of elation and accomplishment. 

The purpose of a PainStorm is to provide the athlete with a difficult goal to accomplish. It helps train the athlete to gain the discipline and mental toughness to work through a storm of pain (hence the name).

The Painstorm workouts  will challenge you to push yourself harder than you may ever have before.  It is as much a psychological challenge as physical.

If you have a task to perform and are vitally interested in it, excited and challenged by it, then you will exert maximum energy. But in the excitement, the pain of fatigue dissipates, and the exuberance of what you hope to achieve overcomes the weariness.
Jimmy Carter

PAIN STORM DAY 1

"The Bruin"
100 M Sprint(200M Row)
  83 OH Lunges(45/25)
  30 Air Squats
  83 Reverse OH Lunges (45/25)
  35 Push Press(Bar)
100 M Run (200 M Row)
  15 Thrusters (95/135) Mod to needs
100 M Sprint (200 M Row)
  83 Lunges( No weight)
  35 Burpees
  83 Reverse Lunges (No weight)
100 M Sprint (200 M Row)
  70 Double Unders
100 M Sprint (200 M Row)

Those not Participating in Pain Storm

WOD

100 Double Unders

then

21-15-9

OH walking Lunges (65/95)

Thrusters (65/95)

Burpees

Saturday March 12

Partner WOD

In honor of my Big Brother "D"- Thank you for your help and support!Love you much!!!

Happy Birthday (March 13, 1973)

Partners must complete

3 Rounds each :

13 Jumping Sit Ups

13 Over Head Squats

13 High Pulls Sumo  

13 Nose2floor push up

then together knock out reps of:

73 Dead Lifts (BW)

73 Arm(1) Power Sn 

:)    Run a lap or Row 73 

73 Ring dips        

73 Elbow 2 Knees     

73 Lunges(33/45#)     

73 Leg Lifts           

       



Friday March 11

JEFF

STRENGTH

Power Clean

3-3-3

(80/90/95%)

WOD

5 Rounds*(7 Elite)

7 (BW) BS

10 Burpees

Finisher:

3x15DB bent over row(25/45)

2x15 Floor wipers

Burpee Challenge 39

Thursday March 10

Part 1 For reps:

10 Minutes:

1 Arm KS(switching arms and rest as needed)

No putting the kb Down.

---REST 3 MINUTES---

Part 2: 30 sec rest between exercise

1 Min SHDP(53/75)*(63/95)

2 Min Sit ups

3 Min BJ

4 Min K2E or wipers

3 Min BJ

2 Min Sit Ups

1 Min SHDP

FINISHER:

stretching

Burpee Challenge 38

Wednesday March 8

STRENGTH

OHS

3-3-3

(80/85/90%)

WOD

20-16-12-8-4

Dead Hang PU or C2B

(BW) Dead Lift

FINISHER:

2 Rounds

25 Walking Lunges

25 Jumping Lunges

Burpee Challenge Day 36

Tuesday March 8

WOD

10 Rounds

10 Shoulder Press(55-65% 1 RM)

10 Strict Push Ups

Finisher:

Row 500 M

½ Karen (75 WB)

Day 36 Burpee Challenge

Monday March 7

STRENGTH
Pull Ups
2,5,5, (assisted) 60 sec rest between then 1 Power Hang and 1 Slow Decent
(Elite Men) 5 PU, 6 Chin up, 6 Alt Grip PU, 6 Chin Ups, 3 wide Grip PU
(Elite Women) 4 PU, 5 Chin Ups, 4 Alt Grip PU, 4 Chin Ups, 3 PU

Then all do Tabata PU 4 Rounds 20/10

WOD For Time:
100 FS (65/95) *(75/115)
Top of each Min 5 BJ(20/24)

FINISHER
12-8-4
Pistols and Burpees

BURPEE CHALLENGE 35

Friday March 4

http://www.youtube.com/watch?v=pTWnm7o_9IU

STRENGTH

Power Clean

Practice and Technique

WOD

NFT

5 Rounds

3 Heavy PC

12 Ring Dips or Ring Rows

Finisher:

Stretching

BURPEE CHALLENGE DAY 32

Thursday March 3

WOD

For Time:

1000 M Row

then:

3 Rounds

15 Snatch(65/95)

10 K2E

5 L Pull Ups

(*Elite 75/115#)

                                      

Finisher:

3 Rounds

5 Pull Ups

7 Dive Bombers

9 Jump Squats

BURPEE CHALLENGE Day 31

Wednesday March 2

TUITION IS DUE...

JONNY

STRENGTH

OHS

5-5-5

(75/80/85%)

WOD

For Time:

5 Rounds

                                                         30 KS (1.5/1pd)

                                                         20 Pull Ups

                                                         10 Ring Dips

or MODIFIED

*Elite

(CF OKC)

50-40-30-20-10

KBS (2/1.5pd)

Ring Dips

Finisher:

On the Min for 5 Mins

3 GM(Bar)

5 BJ

Burpee Challenge Day 30