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CrossFit WOD

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 18 2017

Monday: Run it hard..


In teams of 3 - 

At 0:00

Run 1 x 800m hard - 200m easy

At 12:00

Run 2 x 400m hard - 100m easy

At 24:00

Run 4 x 200m hard - 50m easy

* Partner 2 leaves when partner 1 finishes hard effort.


At 36 mins - 

For time:

20 T2B
30 Burpees
20 T2B

* 4 min cap!!

Feb 12 2017

7 / 52 - We are here for you..

I had an opportunity to have a good chat with our coaches over the last week and one thing we have identified is that the vibe in all our classes is outstanding.  There is lots of encouragement for each other and with big numbers the training environment is primed for you to take your fitness to the next level.

What we want you all to know though is we are for you.  Don’t think for a second that because you have been doing CrossFit for a while that we expect you to know it all and that you don’t need coaching anymore.  We are here to guide you and continue to help you refine all aspects of your training.

We can never get too good at any of the basic movements and your goal should be to pursue excellence across the board.  A great example is the push-up.  How good is your push-up?  Are you prepared to record it and put it on YouTube for the world to see.  Famous words from the great Brett Fforde but a nice way to check in with yourself next time you are doing Cindy or some other workout that is high in push-up volume.

To all our new folks in the gym that have started this year, we know how much there is to take in and don’t expect that two weeks of Fundamentals has you ready to take on everything CrossFit has to offer.  While our Fundamentals program is no doubt the best of its kind with the best CrossFit coach around in Bryce steering you through, it still takes time to get your head around each and every movement.   If you are unsure on something speak to a coach.  If you need something modified speak to a coach.  If you are feeling flat and unsure how to attack today’s workout speak to a coach.

Our job is to constantly push you towards excellence and if you need assistance, new to the program or not, don’t hesitate for a second to ask us.  That is what we are here for and that is what we love to do!

Feb 17 2017

Saturday: 'The Open Test'


'The Open Test'

AMRAP in 20 mins of:

50 Wall balls
50 Double unders
40 Box jumps 24 / 20 "
40 T2B
30 CTB pull-ups
30 Burpees to 6" target
20 Cleans 65 / 45 kg
20 Jerks 65 / 45 kg
10 Snatches 65 / 45 kg
10 Muscle ups

Feb 16 2017

Friday: Carry time..


Back squat 5 x 3 reps

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


In teams of 3 - 

AMRAP in 12 mins of:

100m Farmers carry
Strict Press 40 / 25 kg
Row calories

* Athlete 1 carries 100m while athlete 2 accumulates Strict press reps and athlete 3 accumulates Row calories.  Once athlete 1 returns they tag onto athlete 2 at the Strict press who tags onto athlete 3 on the rower.  Score is total Strict press reps and Row calories.


At 15 mins - 

AMRAP in 8 mins of:

Sled push 20m

* Rotate in group of 5 or 6 and go heavy but keep your heels down as you push.


Feb 15 2017

Thursday: Perfect Practice..

Feb 14 2017

Wednesday: Off to the races..

Feb 13 2017

Tuesday: Squat cleaning..

Feb 11 2017

Monday: Real good..

Feb 5 2017

6 / 52 - Aimee's edition : )

Feb 10 2017

Saturday: Buckle up..

Feb 9 2017

Friday: Quick stix..

Feb 8 2017

Thursday: Nowhere to hide..

Feb 7 2017

Wednesday: The Man Maker..