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PLEASE CHECK THE NEW “SCHEDULE” – AS OF MONDAY 29TH SEPTEMBER …  TRAINING TIMES HAVE CHANGED FOR THE AFTERNOON CLASSES ONLY

MONDAY, WEDNESDAY & FRIDAY’S SESSION – IS NOW 1 CLASS ONLY 6PM to 7PM.

TUESDAY & THURSDAY’S …  CROSSFIT 5.30PM to 6.30PM AND OLY SESSION 6.30PM to 8.00PM

SATURDAY MORNING IS AS PER USUAL …. CROSSFIT 7.00AM to 8.00AM AND OLY SESSION 8.00AM to 9.30AM

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach   ... I will post more information middle of October.

 

 

Tuesday
Oct072014

07102014

Realisation

Deadlifts (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

Bench Press (Training Maxes (90% 1 RM)

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% x 1
90% x AMRAP (To failure)

FINISHER

1 Min Max Effort :

ADVANCE - CTB Pull ups
INTERMEDIATE - Pull ups

* As soon as feet touch the floor - end of count.

http://www.crossfitmackay.com/daily-scoreboard/2014/10/7/07102014.html

Monday
Oct062014

06102014

The box is CLOSED today (Monday 6th October) for the Labour Day Public holiday.

For A time

5km Run

Post time in comments.

 

Sunday
Oct052014

05102014

Rest Day !!

Congratulations to Jarred Dickson & Joshua Ferguson competing in the 2014 Senior & Junior Olympic Weightlifting competition in Brisbane this weekend.  We are very proud of you both.

Jarred got an 83kg PB Snatch (3kg PB) ... Awesome. Just didn't get the 100 C&J on the day.

Joshua equalled his PB's from training with an 82kg Snatch & 97kg C&J = Total of 179 .... and placing 3rd overall for the Junior 77kg body weight division.  Well done !!

 

 

 

 

 

 

 

 

 

 

 

 

Saturday
Oct042014

04102014

PARTNER WOD

For a time .... less calories

* Row (calories)

800m Run
50 Wall Balls (20,14)lbs
30 Jump throughs (parralettes)
50 KB Swings (24,16)kg
30 V-ups
50 Ball slams (15,10)kg
30 Ring dips
50 TTB
30 Burpees
200 Heave rope skips

* You can break the reps up however you want within the partnership.
* 1 partner must always be rowing ... you can not start the exercise until the rower has started rowing.
* Once the partner stops performing an exercise, the partner rowing must stop immediately (for the change over).

Score = Total time less calories (convert the cal count to a minute / second count) and deduct off total time.

http://www.crossfitmackay.com/daily-scoreboard/2014/10/4/04102014.html

Friday
Oct032014

03102014

10 rounds of:
At the beginning of every 2 minutes perform
5 Pull ups
7 Push ups
9 Sit ups
for the remaining of the 2 minute perform as many Power Cleans
60/35kg (Rounds 1-4)                     
70/45kg (Rounds 5-7)                   
80/55kg    (Rounds 8-10)
Score = the total amount of power cleans completed