WOD Thursday 1st September 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Team WOD:

200 Calorie Team Row

100m Partner Farmer’s Walk (2 people carrying 2 x 40kg barbells)

50 Ground to Overhead (40kg/30kg)

20m Obstacle Plate Movement (225kg)

50 Chest to Bar Pull Ups

100 Double Unders

200m Team Sandbag Carry (20kg)

Thanks to CrossFit Cardiff for this WOD

30 Day Paleo Challenge

If you have registered, we will be weighing in Thursday, refer to the Nutrition page on the blog for further info and to see your fellow Paleo participants!

Thanks Mandy for the photos from the CrossFit Broadbeach Leeding challenge last weekend

Check out the results below in comments

WOD Wednesday 31st August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks. 

(The easiest way to post a comment is to select Name/URL when posting)

Deadlift
5-5-5-5-5

(Check your previous results from Wednesday 20th July 2011)



  Check out the results below in comments

30 Day Paleo Challenge

Ok guy's The 30 day Paleo challenge kicks off on Thursday so if you are interested and haven't yet registered, check out the details below!

When: September 1 to September 30 2011

Who: Open to all CrossFit Lift members, their family and friends

Cost: No cost involved

Regulations:

1.   Register your interest via email by August 31. crossfitlift@gmail.com

2.   You must weigh in at the box on Thursday September 1

3.   You must blog everything you eat and drink for the entire 30 days

4.   You must weigh in at the box on Friday september 30

Rules:

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.

3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc. 

6. Do not drink alcohol, in any form.

7. Do not eat white potatoes.

More infomation, including recipies etc. available on registration.

WOD Tuesday 30th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Check out the results below in comments

30 Day Paleo Challenge

Starts 1^st September 2011

 

http://whole9life.com/2011/06/whole-30-v4/

How Does the Paleo Diet Work?

With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

 Source: http://thepaleodiet.com/faq/#basics

If you would like to be part of the challenge, please read through the information on the following link to find out how it all works and let us know if you have any questions.

http://whole9life.com/2011/06/whole-30-v4/

Register your interest in the comments and we will get back to you with further information on what’s involved in participating.  

WOD Monday 29th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Snatch

3-3-3-3-3 

Finisher

CrossFit Broadbeach Leeding Challenge Event

In 10mins

Row 2km/1.5km

Then in the time remaining:

as many double unders as possible.

Check out the results below in comments

REST DAY Sunday 28th August 2011

CrossFit Lift at the Leeding Challenge - CrossFit Broadbeach

WOD Saturday 27th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Running Clinic Week 5

Athlete Muster will take place atop the stairs at 

Kangaroo Point Cliffs 7am

WOD

Run 9.3km

Scaling Option

Run 6.5km

Check out the results below in comments

WOD Friday 26th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Ascending Thruster ladder (40/30kg)

With a running clock perform:

1st minute - 1 Thruster
2nd minute - 2 Thrusters
3rd minute - 3 Thrusters

And so on until failure

Check out the results below in comments

WOD Thursday 25th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Team Wod

Each Team member completes for time:

Row 500m
25 Hand release Push ups
25 Box jumps (20")
25 Kettlebell swings (24/16kg)
25 Double unders
Run 500m

Then:

Run 500m
25 Double unders
25 Kettlebell swings (24/16kg)
25 Box jumps (20")
25 Hand release Push ups
Row 500m

All team members work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete the first series of excercises before the first member can begin the second series.

Kate drilling her Deadlift technique

Check out the results below in comments

 DETAILS FOR SATURDAY 27th AUGUST

For anyone who is coming to watch Mon compete in the Leeding Challenge at CrossFit Broadbeach after the 7am WOD at CrossFit Lift this weekend, here are the details:

CrossFit Broadbeach Leeding Challenge

8.00am - 2.00pm (Final is at 1.30pm)

8/51 Johnson Street

, Southport – the entry will be the lane way next to the

Johnson street

cafe
If coming off the highway, take the

Smith Street

exit. 

Parking on the day
There is NO organized public parking for the event; there is parking in the surrounding streets in which you can park and walk, but please be aware, that some streets have 2 hour parking limits.

Water
600ml bottles of water will be available on the day at a cost of $2.00, all profits will go the Leeding family; there is NO tap water available.

Food will be available for purchase:

Coffee van will be on site from 7am onward

Under Cover areas
There will be plenty of under cover areas provided, so please do not bring tents. Bring a fold out chair, hat and sunscreen as we have one WOD outdoors.

See you there ! :)

WOD Wednesday 24th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

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

Brad & Chris Battling it out on the Box Jumps 

Check out the results below in comments

WOD Tuesday 23rd August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Mon, hanging around at the park 

Check out the results below in comments

WOD Monday 22nd August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

For Time:
20 Calorie Row
30 Box Jumps (24 inch)
20 Toes to Bar
30 Wall Ball (10kg / 6kg)
20 Sumo Deadlift High Pull (24kg/16kg)
30 Burpees
20 Shoulder to Overhead (60kg/40kg)
Shift 100kg/75kg 10 metres 
 

 This video shows events 8, 9 and 10 of the 2011 Reebok CrossFit Games.  The events were run consecutively with only a few minutes rest between them.  Today's WOD is inspired by the final workout, "The End 3".  

Check out the results below in comments

REST DAY Sunday 21st August 2011

Our new signage

WOD Saturday 20th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Running Clinic Week 4

We will be holding the running clinic every Saturday at 7am for two more weeks,

to prepare you for the Bridge to Brisbane.

WOD
Run 8.75km

Scaling Option
Run 6.5km

2010 QLD CrossFit Sectionals Highlights Video

Check out the results below in comments

WOD Friday 19th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Push Press
5-5-5-5-5

Back Squat
5-5-5-5-5

"The Fitness Pyramid"

Development starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport.   This pyramid suggests what nature demands of you in order to get the best out of yourself in your chosen pursuit. 

(Thanks to the CrossFit Journal - Training Guide for this information & picture)

Check out the results below in comments

WOD Thursday 18th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

For Time:

21 Kettlebell swings 24/16kg
21 Toes to bar
21 Double unders

18 Kettlebell swings 24/16kg
18 Toes to bar
18 Double unders

15 Kettlebell swings 24/16kg
15 Toes to bar
15 Double unders

12 Kettlebell swings 24/16kg
12 Toes to bar
12 Double unders

9 Kettlebell swings 24/16kg
9 Toes to bar
9 Double unders

6 Kettlebell swings 24/16kg
6 Toes to bar
6 Double unders

3 Kettlebell swings 24/16kg
3 Toes to bar
3 Double unders

Check out the results below in comments

EKKA PUBLIC HOLIDAY - Wednesday 17th August 2011

CrossFit Lift will be closed on Wednesday 17/8/2011 for the Ekka Holiday 

Here is a workout that you can do from home.  

Sessions will resume as per normal on Thursday.

Three Rounds for Time:

Run 800m

50 Air Squats

Post times to comments

(The easiest way to post a comment is to select Name/URL when posting)

 Emma making light work of the push press...look out sir lift a lot!

  

Check out the results below in comments

WOD Tuesday 16th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

"Gator"

Eight rounds for time of:
Front squat, 5 reps  (85kg)
26 Ring push-ups

Mon is going to represent CrossFit Lift at the CrossFit Broadbeach Leeding Challenge on 27th August  http://crossfitbroadbeach.com.au/

Anyone is welcome to register and compete as it is open to novice athletes through to advanced.  Days like these are always great fun and a good opportunity to meet your fellow CrossFitter's.  Let's get a crew together to support Mon.  We will still hold the 7am session and have plenty of time to get down and see all the action.   


PLEASE NOTE - THE BOX WILL BE CLOSED ON THE EKKA HOLIDAY THIS WEDNESDAY.  Lucky for you we will still post a WOD you can do from home. 

Check out the results below in comments

WOD Monday 15th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

7 Rounds

400m Sprint
12 Ground to overhead (42.5kg / 30kg)

Thanks to CrossFit Southie for this WOD

Check out the results below in comments

REST DAY Sunday 14th August 2011

Rowing recovery by Wayne Fahy

WOD Saturday 13th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Running Clinic Week 3

We will be holding the running clinic every Saturday at 7am for 4 more weeks,

to prepare you for the Bridge to Brisbane.

WOD
Run 8km

Scaling Option
Run 5km

Check out the results below in comments

WOD Friday 12th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

4 x 500m Row

Mon getting some air at the Toowoomba CrossFit challenge

Check out the results below in comments

WOD Thursday 11th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

"Fran"
21-15-9 reps for time:-
Thrusters 42kg (30kg)
Pullups

One of the most famous CrossFit workouts "Fran"

Check out the results below in comments

WOD Wednesday 10th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Power Clean

5 - 5 - 5 - 5 - 5

Push Jerk

5 - 5 - 5 - 5 - 5

Check out the results below in comments

WOD Tuesday 9th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

For time:

Row 500m

Then 5 rounds of:

10 Push Press 40/30kg

20 Sit ups

30 Double Unders

The early crew.  Why would you want to be anywhere else at 5.15am on a Monday morning?  

Check out the results below in comments

WOD Monday 8th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

“Helton”

Three rounds of:

Run 800 meters

30 Dumbbell squat cleans 50 pounds

30 Burpees

Check out the results below in comments

REST DAY Sunday 7th August 2011

Our New Logo!

WOD Saturday 6th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Running Clinic Week 2

We will be holding the running clinic every Saturday at 7am for 5 more weeks,

to prepare you for the Bridge to Brisbane.

WOD
Skills & Drills

Check out the results below in comments

WOD Friday 5th August 2011

would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Push Press

5-5-5-5-5

Back Squat

5-5-5-5-5

Check out the results below in comments

WOD Thursday 4th August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Within 20 minutes

Row 1000m

Then in the remaining time:

AMRAP

5 SDHP 50/35kg
10 Push ups
15 Toes to bar

A new lick of paint for the Box!  If anyone has trouble finding the front door now, it's 150 Burpees!!!

Check out the results below in comments

WOD Wednesday 3rd August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

Athletes will have 20 minutes to find a 3RM Thruster

then:

Three rounds for time

30 Double unders
20 Pull ups
10 Thrusters at 50% of best triple

Post 3RM, and time to comments

Check out the results below in comments

WOD Tuesday 2nd August 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

(The easiest way to post a comment is to select Name/URL when posting)

“Helen”

Three rounds for time:
Run 400 meters
24kg / 16kg Kettlebell X 21 swings
12 Pull-ups

The Fittest on Earth have been crowned: Rich Froning Jr. and Annie Thorisdottir are the 2011 Reebok CrossFit Games champions

Check out the results below in comments