CrossFit Lift: WOD Saturday 13th August 2011

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

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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

Fitness in 100 Words

"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. " - Greg Glassman

5 comments:

MandyAugust 12, 2011 at 8:33 PM
I'll be there :-)
Mr BelleAugust 12, 2011 at 8:55 PM
Belle and Wayne will be there. Need help shin splints...
NinaAugust 12, 2011 at 9:43 PM
Will be there too :D
EmmaAugust 12, 2011 at 10:22 PM
I'll be there too
CrossFit LiftAugust 13, 2011 at 11:02 AM
7am

Valeria - 5km - 35:49
Ash - 5km - 31:40
Belle - 5km - 32:46
Nina - 8km - 46:42
Mandy - 8km - 44:25
Emma - 8km - 47:40
Wayne - Row - (4 x 500m) 1:53, 1:51, 1:55, 1:57

Well done to everyone on the run today, great to have Valeria in for her first group session. The 8km girls look well on track to hit their goals for Bridge to Brisbane. Special mention goes out to Ashleigh who smashed out a 2:25min PB on her 5km and Belle knocked out her first ever 5km run!!!! Thanks to Wayne for keeping me company back at the box even though he spent half his time on the rower and the other half recovering on the floor.