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CrossFit WOD

Mar 21 2017

----- Athlete Spotlight March -----

In 2017 Numerous members of the community embarked on the great journey of starting a family.  Many of the amazing mummies trained for most of their pregnancy, with the guidance of our incredible coaches.  They have now introduced us to the next generation of CrossFit Townsville kids and if their parents are any indication of what is to come, they have a bright future ahead.  

This month we would like to highlight one of these fantastic new super mummies... Ash Shackelford has been a member of CFTSV for the past 6 years.  She is always a friendly face and willing to give any workout or movement a go.  Ash and husband Drew are all about family and the community.  They recently expanded their family of four by one, as they welcomed new baby Marsden in January.  Giving fur babies Sasha and Henri some tough competition for extra cuddles.

Athlete: Ashley Shackelford

Age: 30

Occupation:  In 2017 I became a Mummy! Usually I'm a Radiation Therapist.

Grew up where: Townsville. I have been here since I was 6.

When and how did you get started with us? I think it was August, 2011... The year before we got married. Drew said that he'd found something physical that we could do together... We did a 1-hr intro session with Brett Fforde at City Box and we are still around today :)

What is your favourite WOD or movement? Deadlifts, abmat sit-ups, skin-the-cat, 12 days of Christmas and the longer WODs. Though, I dare say this will change now that I've had a baby.

How has CrossFit changed your life? It was a completely different way for me to exercise (prior to CrossFit I was dancing). It made sense to me as a Sport and Exercise Scientist. It also expanded our friendship circles :)

What keeps you coming back to CFTSV? I love the competitive nature... against myself, competing with my husband at Twins Comp and working as a bigger team at All Stars competitions. The community is amazing and ultimate scalability allowed me to train throughout my pregnancy. 

What's your favourite movie? I've never had a favourite movie... but, Moulin Rouge and The Lion King are up there :)

Tell us about what it's like being a new mum? Life-changing! The past ten weeks have been the hardest and most rewarding weeks of my life. Marsden is our beautiful little boy and he is smiling and cooing away already. He has changed so much in that small amount of time. I love being his Mum, even though I don't get to train, eat, or sleep when I need to :)

If you could be any animal in the world, what animal would you be and why? A Samoyed so that I can play with my puppies, be beautiful and majestic and brighten everyone's day.

What other activities do you enjoy doing outside of CrossFit? When I wasn't at CrossFit you would find me rehearsing for a dance season or musical, or playing with my two Samoyeds. Now... I am busy being a Mum to a newborn and my Samoyeds :)

Please share with us your fondest CrossFit / CFTSV memory: Watching Drew get his first Muscle-Up, getting my 100kg deadlift (a distant memory that is yet to be repeated) and dodging tourists in New York as we ran around the block as part of the WOD at Reebok CrossFit 5th Avenue, on our honeymoon. 

Thanks Ash for letting us get to know you are little better.

Mar 19 2017

11/52 - Lets have a party!!

The first 4 weeks of the Open have been an amazing spectacle.  We have pretty much seen it all.. From first time Open athletes putting themselves out there with everything they have with movements and workouts they have never encountered to our big guns throwing down trying to earn themselves and team Tropic Thunder a berth at this years Regionals.

Through it all though and what makes us most proud is the spirit in which this Open has been run.  Our athletes have competed like bulldogs and then backed up, sometimes straight after their own heat, to judge their mate. Then of course there is the great support of the people on the sidelines who help will the athletes to an extra rep.

So to celebrate an epic 5 weeks and say thank you for all our support we are throwing a party for 17.5 and everyone is invited.  17.5 promises to be a massive finish with Bayden and Jordan still in contention to grab a spot in the top 30 and the team on the cusp of a top 20 spot as well.  We will need all your support so get down to the box this Friday night for our final FNL of the season. 

Sally from the Feel Good Foodie will be back so dinner is sorted.  The Donut Room will have a van set up for dessert and then we will put on a couple of beers to wash it all down. 

Proceedings will begin from 5.15pm with the 17.5 workout briefing.  Heat 1 will follow short thereafter.  We look forward to seeing a keen turnout for what will be a memorable night!!

Mar 18 2017

Friday: Clean complex..


Every 90 seconds for 7 sets:

1 Power clean + 1 Hang power clean + 1 Split jerk

* Build to a heavy of the complex


5 rounds for time of:

12 / 9 Calorie bike cals
9 Wall balls
6 Power cleans 70 / 45 kg


At 14 mins - 

Work 1:1 with a partner:

3 sets of Towel grip Farmers carry x 100m

Mar 22 2017

Thursday: Partner Row..


EMOM for 12 mins of:

Min 1 - Strict HSPU x 1-5 reps
Min 2 - Alternating pistol squat x 8-12 reps
Min 3 - Strict muscle up x 1-3 reps


Working 1:1 with a partner - 


Row calories

* 20 min cap


Every 2 mins for 3 sets:

Max unbroken push-ups

Mar 21 2017

Wednesday: Squat big..


Front squat 5 x 5 reps

* Lift every 3 mins and hold across


AMRAP in 7 mins of:

3 DB Thrusters 22.5 / 15 kg
3 CTB pull-ups
6 DB Thrusters 22.5 / 15 kg
6 CTB pull-ups

* Continue climbing the ladder for 7 mins.


At 10 mins - 

Max in 3 mins of:


Mar 20 2017

Tuesday: Tiggy..

Mar 18 2017

Monday: '17.4'

Mar 17 2017

Saturday: Gi-gantor!!

Mar 16 2017

Friday: 'St Patricks Day'

Mar 15 2017

Thursday: AMRAP sanga..

Mar 14 2017

Wednesday: Thrusters are coming..

Mar 13 2017

Tuesday: Flat chat..

Mar 11 2017

Monday: '17.3'

Mar 5 2017

10 / 52 - 'Getting it right' by James Jensen