WOD Saturday 1st October 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)

Two rounds for time:

20 Toes to bar
20 Box Jumps 24/20"
20 Push Press 40/30kg
20 Burpees
20 Kettlebell Swings 24/16kg
200m Medicine Ball Carry 10/8kg

Great effort to all the paleo peeps, 30 day challenge complete!!  See the Nutrition page on tips for life after the Paleo Challenge. 

You've been eating like a caveman, so here's how to celebrate like one!

Check out the results below in comments

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AS A CROSSFIT LIFT MEMBER YOU WOULD HAVE RECEIVED LOGIN DETAILS FOR OUR NEW WEBSITE www.crossfitlift.com

From Monday we will be moving from this blog to the new site.  You will still be able to view results in comments and the WOD will still be posted everyday, the only difference will be you will need to go to the schedule page and book in for sessions.  If you didn't receive your login, please let us know.  If you experience any difficulty booking in Monday, just put your name in the comments on the new site to book in.  Thanks 

WOD Friday 30th 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)

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Check out the results below in comments

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WOD Thursday 29th 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)

Deadlift

3-3-3-3-3-3-3

(Compare your results to your last 7 x 3 deadlift session on Wednesday 24^th August)

Finisher

Surprise!!!



Check out the results below in comments

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We will be launching our new website next week where you will be able to book into specific session times.  Our current members will be receiving an email over the next couple of days with a password which you will need to use to log in and book.  For now, keep using this blog to book in as usual. 

WOD Wednesday 28th 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)

Three rounds for time:

10 Ring dips
20 Hang squat cleans  40/30kg
30 Sit-ups
400m Run

Check out the results below in comments

Post results to Beyond the Whiteboard

Only four days left in our FREE WEEK for friends and family at CrossFit Lift.  Be sure to email us and book them in for a session if you know anyone who would like to give it a try!

WOD Tuesday 27th 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)

5 rounds for time of:

30 Overhead Walking Lunges  20kg/15kg
200 m Run
30 Kettlebell Swings 24kg/16kg

Happy Birthday Mandy!!

Check out the results below in comments

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WOD Monday 26th 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)

15 min AMRAP

20 Box Jumps 24/20”
15 Pull Ups
10 Push Press 40/30kg

Keep an eye on our facebook page for all the gym records and latest news

  

Check out the results below in comments

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REST DAY Sunday 25th September 2011

WOD Saturday 24th 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)

CrossFit Broadbeach’s Leeding Challenge WOD 3

AMRAP in 10 minutes:

20 Wall Ball 10/6kg
15 Burpee Box Jumps 30/24″
10 Push Press 40/30kg

(Top Female: Emma Hill - 162, Top Male: Natan Geva - 163, Brendan - 125, Jim - 128)

Scoring: Each rep is worth 1 point

Congratulations to Renee & Michael who are expecting their first little CrossFitter!!! 

Check out the results below in comments

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WOD Friday 23rd 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)

Back Squat

5 - 5 - 5 - 5 - 5 

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WOD Thursday 22nd 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)

In teams of two complete as many reps as possible of:

Three rounds

Kettlebell swings 24/16kg

D/B Thrusters 15/10kg

Pull ups

Box jumps 24"

Burpees

1 Partner works at a time and does each exercise for 1 minute, after that minute the 2nd partner goes for a minute...So the 2-man team alternates completing the list...ie partner 1 does 1 min of swing, then partner 2 does 1 minute of swings, then partner one would do 1 minute of thrusters...etc

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WOD Wednesday 21st September 2011

Free Week for Friends and Family

Is someone you know wondering if CrossFit is for them? Well there is only one way to find out. Bring them along to try it. We are holding one week free for new CrossFitters from the 26th September 2011 to 1st October 2011. This will give potential CrossFitters the chance to experience it with no strings attached. If you know anyone who is interested, give us a call or send us an e-mail so we can book them in. (This offer is only available to local residents)

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)

"DT"

Five rounds for time of:

12 Deadlift 70/42.5kg
9 Hang power clean 70/42.5kg
6 Push jerk 70/42.5kg

HAPPY 30^th BIRTHDAY LAUREN!!!!!!

Check out the results below in comments

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WOD Tuesday 20th 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)

Five rounds for time:

40 Double unders
30 sit ups
20 Box jumps 20"
10 push Press 50/35kg

Check out the results below in comments

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WOD Monday 18th 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)

"Helen"

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

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REST DAY Sunday 18th August 2011

WOD Saturday 17th 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)

Front squat

3-3-3-3-3

Then

15min AMRAP

10 Front Squat (60% of 3RM)

Run 400m

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WOD Friday 16th 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)

Five Rounds for Time:

30 KB Swings (24/16kg)

30 Lunges

30 Double Unders

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WOD Thursday 15th September 2011

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

Push Jerk

3 - 3 - 3 - 3 - 3

Check out the results below in comments


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WOD Wednesday 14th 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)

 

“Fight Gone Bad”

Three rounds of:

Wall ball, 10/6kg, 10ft
Sumo dead lift high pull 35/25kg
Box jumps 20″
Push press 35/25kg
Row for calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Nina kickin ass on the court!

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WOD Tuesday 13th 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)

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

Deadlift 100kg / 70kg
Push Up
Toes to bar

Check out the results below in comments

Thanks to all the volunteers and supporters for helping Sunday and well done to all the runners. 

Results as follows:

Mandy - 51:34:00

Lauren - 1:17:56 (PB)

Brad - 1:25:24 (PB)

Nina - 56.54 (PB)

Di - 1:18:00

Ashleigh - 1:07:05  (PB)

Bronwyn - (5km) - 1:15:17 (PB)

Mon - 52:22:00 (PB)

WOD Monday 12th 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)

Squat cleans

3-3-3-3-3

Finisher

For time:
On the minute, every minute perform:

5 Burpees
Max rep squat cleans (50 % of 3RM)
Continue until you reach 50 total squat cleans

Happy Birthday Michael

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BRIDGE TO BRISBANE / BBQ & Volleyball - Sunday 11th September 2011

Good luck to the CrossFit Lift team for tommorrow's  Bridge to Brisbane

See you all at the recovery breakfast BBQ for bacon, eggs, massage and volleyball!

For competitors wishing to set a personal goal in The Sunday Mail Suncorp Bridge to Brisbane this year, you can use the pace running team to help you achieve your target time. The pace team will be at the start line in their applicable starting zone with their associated balloon raised in the air. The balloon colour coding is as follows:

10KM PACE RUNNERS
40 min – BLUE
45 min – BLACK
50 min – RED
55 min – ORANGE
60 min – GREEN
85 min – YELLOW

WOD Saturday 10th 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)

Four rounds of:
7 Muscle-ups
15 Deadlift 100 / 70 kg
30 Walking Lunge

Check out the results below in comments

WOD Friday 9th 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)

Overhead Squat

3 - 3 - 3 - 3 - 3

CrossFit South East QLD are holding their first challenge in Cleveland

on 7th Oct 2011.  If you would like to compete, register at http://www.crossfitsoutheastqueensland.com/the-spirit-of-crossfit-challenge.html  

Places are limited to 150 athletes so get in quick!

Check out the results below in comments

WOD Thursday 8th 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)

Five rounds for time of:

Run 400m
50 Double unders
25 Kettlebell swings 24/16kg

I WILL BE PICKING UP THE CROSSFIT LIFT SHIRTS TO WEAR FOR BRIDGE TO BRISBANE FRIDAY AFTERNOON. IF YOU WOULD LIKE YOURS BEFORE SUNDAY MORNING, PLEASE ARRANGE TO PICK IT UP BEFORE OR AFTER THE SESSION THIS SATURDAY.

Check out the results below in comments

WOD Wednesday 7th 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)

Five rounds for time of:

10 Ring pushups
20 sit ups
30 Box Jumps

Nina, here's a liitle bit of Mikko for you!

This is the Trailer for the full length Documentary 'Sisu'. If you get a chance check it out!

Check out the results below in comments



WOD Tuesday 6th 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)

Press

5 - 5 - 5 - 5 - 5

On completion of each set perform as many strict pull ups as possible

Check out the results below in comments

Bridge to Brisbane is this Sunday.  Everyone is fired up and been training hard. 

To celebrate all the PB’s we are holding a recovery breakfast in the park opposite the box. 

This will be a chance to chill out with your fellow CrossFitters over a cruisy Sunday Brekky.  For those with any energy left we’ll also be having a hit of volleyball. 

Special thanks goes out to Massage Advantage who will be supplying free massage to all competitors.  Thanks for your support. 

Details as follows:

RACE LOGISTICS

·       For those who would like to a lift to the start line, meet at the box at 5.30am for a 5.40am departure

·       The support crew will be on hand to ferry competitors from the finish line back to the box on completion of the race

BBQ

·       Approx 9am at the park opposite CrossFit Lift

·       We will supply Paleo BBQ Brekky (Eggs & Sausages)

·       BYO folding chair/picnic blanket, sunscreen, drinks

·       If you feel inclined to show off your paleo cooking skills, feel free to bring a paleo plate

·       Friends and family welcome