Sat 31st July ‘Fran’
HAPPY BIRTHDAY TO SARAH AND HAPPY 21ST TO JOSH
ONLY 9AM CLASS FOR SATURDAY
1.
Coordination/speed/balance drills/Pose running drills
11.
21-15-9 reps for time of;
Thrusters @ 42/30kg
Pull-ups
111.
Row 6 mins for total calories
Post results to comments.
Muscle ups at 2010 CrossFit Games
Posted in 
Fri 30th July ‘Chocolate Buster’
A DAY OFF FROM ‘THE GIRLS’ BUT REST UP BECAUSE THERE IS ONE LAST GIRL WORKOUT ON SATURDAY SO MAKE SURE YOU GET THERE TO FINISH OFF THE WEEK OF BENCH MARK WORKOUTS – YOU WON’T BE DISAPPOINTED.
1.
1-1-1-1-1
Spilt jerk from rack position
11.
Complete the following for time;
Row 500m
21-15-9
Burpee
Toe to bar
GHD back ext
Run 1600 m
Workout named by Luci.
Post results to comments.
Casey Burgener (surname should be familar)
Thurs 29th July ‘Elizabeth’
Cover as much ground in a 1 min shuttle run @ 10m
11.
‘Elizabeth’ complete 21-15-9 for time of;
Cleans @ 60/40kg (scale weight as required)
Ring Dips
111.
50 over head sit-ups 9/5kg med ball
Post results to comments.
2010 HARD’N UP CHALLENGE @ CF BRISBANE
TIME TO DRINK SOME CONCRETE AND HARD’N UP AS CROSSFIT BRISBANE’S ANNUAL HARDN’ UP CHALLENGE IS ON AGAIN ON SUNDAY 15TH AUGUST. VISIT crossfitbrisbane.com FOR FURTHER INFORMATION AND TO REGISTER. IT IS OPEN TO ALL CROSSFITTERS REGARDLESS OF EXPERIENCE AND WELL WORTH THE EFFORT TO GET UP AND MIX WITH SOME OF THE FITTEST PEOPLE IN AUSTRALIA. CFCC HAS ALREADY GOT AT LEAST 4 COMPETIORS TRAVELLING UP SO IT WOULD BE GREAT TO HAVE A BIG GROUP UP FROM COFFS.
ON ANOTHER NOTE THE TRAINING THIS WEEK HAS BEEN EXCELLENT WITH ALL THE ‘GIRL’ WORKOUTS ABSULUTELY BUSTING US. THEY REALLY ARE A BUNCH OF BITCHES. I AM REALY IMPRESSED BY THE EFFORTS AND I GUARANTEE THAT I WILL GIVE YOU MY BEST AS A COACH IF YO GIVE YOUR BEST AS AN ATHLETE. THAT IS A FAIR TRADE. CROSSFIT IS ABOUT GETTING THE BEST OUT OF YOURSELF EVERYDAY AND IN THE PROCESS PERHAPS BUIDING A INNER FORTITUTE YOU NEVER NEW YOU POSSESSED. WHETHER YOU COMPETE AT THE GAMES OR JUST IN OUR WOKROUT OF THE DAY REMEMBER WHAT BASEBALL STAR BABE RUTH USED TO SAY,
‘IT IS HARD TO BEAT A MAN (OR WOMAN) THAT NEVER GIVES UP’ – or mouse!
Weds 28th July ‘Karen’
1.
Complete as many double unders in 5 mins.
11.
Complete 150 Wall ball shots for time 10 ft target @ 9/5kg.
111.
10 x 10 m heavy sled drags
Post results to comments.
Steve Willis from CFX (AKA The Commando from TVs Biggest Loser’) will be coming to Coffs Harbour for a personal training session on Sat 14th August. There is still a limited amount of spots avaliable for willing participants. Let me know if you would like to train with the Commando, I highly recommend it.
Tues 27th July ‘Christine’
1.
HSPU/ muscle up practise/progressions/back levers/front levers
11.
Complete 3 rounds for time of;
Row 500m
12 Dead lift @ body weight
21 Box jumps @ 50cm
111.
Run 750 m for time
Post results to comments.
Mon 26th July ‘Grace’
1.
Resisted sprints 20m as much ground in 4 mins.
11.
Complete 30 reps for time of;
Clean & jerk @ 60/40kg
111.
30 – 20 - 10 Hollow rocks/supermans.
Post results to comments.
Sun 25th July ‘Rest Day’
CrossFit doesn’t ask you to do anything that you couldn’t do once upon a time.
Sat 24th July ‘Chelsea’
PLEASE NOTE ONLY 9AM CLASS ON SATURDAY.
1.
Lift 2.5 x your body weight in Turkish get ups ie; 85 x 2.5 = 212kg = 9 x 24kg or 13 @ 16kg/ 17 @ 12kg /23 @ 9kg
11.
Complete on the minute for 30 mins;
5 Pull-ups
10 Push-ups
15 Squats
Post results to comments.
Fri 23rd July ‘Randy’
1.
Complete 3 rounds of;
5 Max height box jump
5 Max length broad jump
11.
Complete 75 reps for time of;
Power snatch @ 35/25kg
111.
Run 1.1km or row 800m for time.
Post results to comments.
In memory of Sgt Randy Simmons SWAT Police officer killed in the line of duty.
