Upcoming Team CFOF Registered Events

May24
2013 Written by mckeownt

Gymnastics:

  • Saturday 25 May – Hangstrong Workshop

Olympic Weightlifting:

  • Saturday 1 June – Round 2 Ironskull (JME Club Challenge)
  • Saturday 22 August – Round 3 Ironskull (JME Club Challenge)
  • Saturday 8 November – Round 4 Ironskull (JME Club Challenge)

CrossFit:

  • Saturday/Sunday 29-30 June – SC Throwdown, CrossFit Sunshine Coast
  • Saturday/Sunday 20-21 July – Dual At Desire, CrossFit Desire
  • Saturday/Sunday 21-22 September – Battle in the Switch, CrossFit Ipswich

Running:

  • Saturday/Sunday 6-7 July – Gold Coast Marathon, Gold Coast

Mountain Bike Racing:

  • Saturday/Sunday 14-15 September – Flight Centre Epic

Adventure Racing:

  • Saturday/Sunday 3 -4 August – Fairy Bells/Hells Bells
  • Friday/Saturday 15-16 November – Mountain Designs ARA 12 hr Dawn Attack

Obstacle Course Racing:

  • Saturday 22 June – Spartan Race
  • Saturday 13 July – True Grit
  • Saturday 17 August – Tough Mudder

Flight Centre Epic - Team CFOF 2012 - Chaser 20km, Half- Epic 50km, Full Epic 99km MTB with Jacques, Matt, Will, Coach Lisa, Doug & Woodsy with Coach Tony (taking photo)

 

 

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WOD – Sat 25 May, 2013

May24
2013 Written by mckeownt

6am Bootcamp/CrossFit:

  • Core Deck of Cards

8.30am Weightlifting

11.30am Hangstrong Gymnastics

then;

3 hours before or after training;

CrossFit Endurance:

  • Long run 14km for half-marathon; 24km for full-marathon

Thursday Night Crew at the Box with Team CFOF

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WOD – Fri 24 May, 2013

May23
2013 Written by mckeownt

Strength:

  • Front Squat 3 x 5 @ 50% 1RM
  • Strict Pull-ups  3 x ME

then;

WOD:

“Fran”

21-15-9 for time of;

  • Thrusters 42.5/30kg
  • Pull-ups

 

Posted in Physical Health

WOD – Thurs 23 May, 2013

May22
2013 Written by mckeownt

Gymnastics:

  • 10 x HSPU Chest to Wall negatives
  • 3 x 8 Weighted GHD Sit-ups

then;

WOD:

12 minute AMRAP of;

  • 7 Pull-ups
  • 7 Pistols
  • 7 HR Push-ups

then 3 hours before or after WOD:

CrossFit Endurance:

  • Run, Ride or Row 10 x 90 seconds, SR 30 seconds

Alanah doing pull-ups - Go girl!

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WOD – Wed 22 May, 2013

May21
2013 Written by mckeownt

Weightlifting:

  • Pressing Snatch Balance + Heaving Snatch Balance + Snatch Balance 3 x 5 @ 65% Snatch 1RM
  • Front Squat 3 x 5 @ 65% 1RM

then;

WOD:

For Time:

  • 100 Double Unders
  • 20 Ring Dips
  • 80 Double Unders
  • 15 Ring Dips
  • 60 Double Unders
  • 10 Ring Dips
  • 40 Double Unders
  • 5 Ring Dips
  • 20 Double Unders

then 3 hours before or after WOD:

CrossFit Endurance:

  • Run 10km

 

 

Posted in Physical Health

WOD – Tues 21 May, 2013

May20
2013 Written by mckeownt

Weightlifting:

  • 5 x ME Power Snatches
  • Rest 60 seconds

HERO WOD:

“DT”

Five Rounds for time of’:

  • 12 Deadlift 70/50kg
  • 9 Power Cleans 70/50kg
  • 6 Push Jerks 70/50kg

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

then;

3 hours before or after WOD:

CrossFit Endurance:

  • Run, row or ride 5 x 1km, 1.30SR

 

Posted in Physical Health

WOD – Mon 20 May, 2013

May19
2013 Written by mckeownt

Strength:

  • Back Squat 3 x 5 @ 60%
  • Press 3 x 5 @ 60%
  • Rest 2 minutes between sets
  • Slow & Controlled
  • NOTE; Back off week so go lighter

WOD:

8 minutes AMRAP of:

Cash in: 20 Wall Balls 10/8kg

  • 7 Double Dumbell/Kettlebell Thruster 20/16kg
  • 7 Ball Slams 10/8kg

Cash out: 20 Wall Balls 10/8kg

then;

3 hours before or after WOD;

CrossFit Endurance:

  • Run, ride or row 8 x 500m, 60 sec SR

Now offering Sports/Remedial Massage commences Wednesday 22/5/13 from 1600 to 2000.  Bookings essential.  Special Price for CFOF Team of $20 for 30 minutes.  Kira is a qualified Sports & Remedial Massuese. Contact Lisa on 0422358549 for more info. :)

Posted in Physical Health

WOD – Sat 18 May, 2013

May17
2013 Written by mckeownt

6am Bootcamp/CrossFit

WOD:

“Fight Gone Bad”

3 Rounds for reps of:

  • Wallball, 10kg (6kg)
  • Sumo Deadlift High-pull, 35kg (25kg)
  • Box Jump, 20″
  • Push Press, 35kg (25kg)
  • Row

Rules:

  • Complete as many reps as possible in one minute on each of the five stations.
  • The clock does not reset or stop between exercises.
  • Five minute round with one minute rest between rounds.
  • Each calorie on the rower is one point.
  • Each rep is one point – count total!

 

Posted in Physical Health

WOD – Fri 17 May, 2013

May16
2013 Written by mckeownt

WOD:

As many rounds as possible in 30 min of:

  • 5 snatch grip deadlifts 50% BW
  • 5 hang power snatch 50% BW
  • 5 overhead squats 50% BW
  • 5 behind the neck jerks 50% BW
  • 3 burpees everytime you let go of the bar during the round

then;

INVITE TO ALL OUR ATHLETES AND THEIR FAMILIES/FRIENDS

AT 7PM……WHOLE30……HALF-WAY DINNER….AT THE BOX…….BRING A PLATE TO SHARE…….A CHAIR…….AND EAT WHOLE FOODS…….KIDS MOVIES UPSTAIRS….

Congratulations to all our athletes who are completing the whole30 Challenge!!!!

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WOD – Thurs 16 May, 2013

May15
2013 Written by mckeownt

Obstacle Race Training:

6 RFT or (45 minute cut-off)

Team 2

  • 10 Tyre Flips
  • 1km Run

NOTE: Run First 200m and last 200m with Sandbag

Team CrossFit Outdoor Fitness Endurance - First Obstacle Race for 2013 Season with Andrew, Renelle, Coach Lisa, Adam & Alanah doing Kokoda Grunt Challenge

 

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(Courtesy of CrossFit Inc) “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

Ten Elements of Fitness

*Cardiovascular/respiratory endurance - The ability of body systems to gather, process and deliver oxygen.
*Stamina - The ability of body systems to process, deliver, store and utilize energy.
*Strength - The ability of a muscular unit, or combination of units to apply force.
*Flexibility - The ability to maximise the range of motion at a given joint.
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*Speed - The ability to minimise time cycle of a repeated movement.
*Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
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*Balance - The ability to control the placement of the body's centre of gravity in relation to it's support base.
*Accuracy - The ability to control movement in a given direction or at a given intensity.

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6 Mar - 7 Apr 13 - CrossFit Games Open 16 Mar 13 - Kokoda Grunt 22 Jun 13 - Spartan Race 6 & 7 Jul 13 - Gold Coast Marathon 17 & 18 Aug 13 -Tough Mudder
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