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CrossFit WOD

Feb 22 2017

---- Athlete Spotlight February ----

This month we shine the spotlight on one of our avid afternooners... Jordan Winiata. Jordan has been part of the CFTSV community for just over 12 months and is ready and raring for the 2017 Open and all Castro has to throw at him! 

Athlete:  Jordan Takihiku Winiata

Grew up where:  I originally grew up in a small town called Shannon. When I was about 6/7 we moved up to Tauranga and we lived there for 2 years, then left New Zealand and moved to the Redlands in Brisbane. After living down there for 8 years I then moved up here in 2013.

Age: 21  

Occupation:  Bitumen Layer at Townsville City Council

When and how did you get started with us?  I first started at Crossfit Townsville near the end of 2015. My housemate at the time was doing the classes, she was always talking about how good they were until one day she told me they were having a "Bring A Friend Day." All I can remember is a lot of running, rowing an pull ups. I didn't know how to kip so I had to do jumping pull ups (I guess you have to start from somewhere)

Favourite WOD?  There are a lot of wods I like, but my favourite would probably have to be Helen. Other than that I usually like WODS with running, deadlifts, handstand push ups, assault bike and dare I say it, BURPEES 😁😁

Least Favourite WOD? My least favourite would definitely be anything with toes to bar or ski erg... And the last time I did Karen I couldn't walk properly for 4 days... 

What's the best thing about training in the afternoons?  The class is really friendly and good at welcoming new people to the gym. They are always supportive during workouts, even if they finish before you there will always be someone around you cheering which just gives you an extra boost when you think you can't go any further

If you could be any animal in the world, what animal would you be and why?  Any animal.... Hmmmm that's a tough one. I would probably have to go with a rhino.

What are your favourite type of M&M's? You can't go wrong with the peanut M&Ms, they are my biggest weakness when I go to the movies hahaha

What keeps you coming back to CFTSV? The whole community and spirit at the box is definitely a key factor. Also seeing people smash their PB's and previous WOD times makes it motivating to keep coming back for more.

Please share with us your fondest CrossFit / CFTSV memory! It would have to be from last year an being apart of the 5:30pm team taking out the class wars trophy (maybe this year Strick). Even though everyone was so competitive, everyone was so supportive of eachother as well.

Thanks Jordan for letting us get to know you a little better. 

Feb 19 2017

8 / 52 - Let me tell you about the Lights..

We are only 5 days away from an absolute highlight on the CrossFit Townsville calendar with the beginning of the 2017 CrossFit Open.

We have been dropping a few bits and pieces of information in the last month or so and hopefully everyone got to read Aimee’s annual Open blog from a couple of weeks back, but this final week of build up is where everyone starts getting pumped up for Friday Night Lights. 

Now with lots of new folks in the gym this year, FNL will be a new concept so let me tell you a little about what Friday Night Lights is all about. 

This Friday morning we will all be holding our breath waiting to hear what workout 17.1 will be.  Once the workout is confirmed the CFTSV team will go into overdrive preparing the gym to be turned into a mini arena.

All registered Open competitors then register themselves for a heat and one by one each and every athlete will take turns putting it all on the line to be their absolute best.  We have seen some amazing performances from people on this stage and everyone will agree it helps bring out and extra rep or 10.

The part I like most of all is that it gives everyone an opportunity to face that ‘moment of truth’ which I believe is such an important part of being a human being and gives you the chance to push the boundaries of your comfort zone.  If you aren’t a little nervous when that clock starts counting down from 10 you’re clearly a robot : )

So while this may sound a little terrifying, being a part of Friday Night Lights is your time to shine and I encourage everyone to embrace this opportunity.  The best description I can give you is it’s like being a gladiator but instead of fighting someone else you are in a private battle with yourself to see what you can do (oh yeah and you won’t die either). 

Competing at Friday Night Lights is not for everyone and we as coaches 100% understand that.  However, make sure you come and check it out and support the crew that take the challenge to enter the cauldron head on because there really isn’t anything else like it in fitness. 

We currently sit at around 70 registered athletes, which is pretty good but I know there are lots of you still contemplating whether or not to take part.  Competing in the Open is a fantastic chance to benchmark your CrossFit fitness.  It will highlight your strengths and what you have prepared well for and it will show up your weaknesses and give you renewed vigour in which to attack your training and improve those holes in your game.  Best of all it’s a chance to stand side by side with your fellow CFTSV members and let it all hang out and then high five and laugh about it at the end.

Get on the FNL gravy train and enjoy the ride.  If you haven’t registered for the Open yet you can do so by going to the games.crossfit.com website.  Remember that Monday is the Open workout re-do so whether you are registered or not everyone that comes in Monday gets to have a crack at the workout!

See you at the Lights!

Feb 24 2017

Saturday: 'Bulger'



10 rounds of:

Run 150m
7 CTB pull-ups
7 Front squats

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Feb 15 2017

Friday: Benching..



Bench press 5 x 3 reps

* Lift every 3 mins and build each set to a heavy set of 3 reps.


3 rounds for time of:

400m run
15 Box jumps
9 STO 52.5 / 35 kg


At 16 mins - 

Every 2 mins for 4 sets:

8 BB Bentover rows
+ max unbroken strict CTB pull-ups

Feb 22 2017

Thursday: Wall balls man..


EMOM for 12 mins:

Minute 1 - T2B x 6-10 reps
Minute 2 - Burpees to 6" target x 6-10 reps
Minute 3 - Muscle ups x 1-5 reps


With a partner working 1:1 - 

For time:

Row 100m + 10 Wall balls
Row 200m + 20 Wall balls
Row 300m + 30 Wall balls
Row 200m + 20 Wall balls
Row 100m + 10 Wall balls



Feb 21 2017

Wednesday: Oodles of Doubles..

Feb 20 2017

Tuesday: DB work..

Feb 18 2017

Monday: Run it hard..

Feb 12 2017

7 / 52 - We are here for you..

Feb 17 2017

Saturday: 'The Open Test'

Feb 16 2017

Friday: Carry time..

Feb 15 2017

Thursday: Perfect Practice..

Feb 14 2017

Wednesday: Off to the races..

Feb 13 2017

Tuesday: Squat cleaning..