Dec 6 2013
15 Pull Ups
20 Kettlebell Swings 24/20kg
25 Push Ups
30 Box Jumps 24/20"
Dec 5 2013
Back Squat 5-5-5-5-5
10 Alternating Kettlebell Snatch 32/24kg
100m Farmers Carry
Dec 4 2013
Bench Press 5-5-5-5-5
AMRAP in 12 Minutes
20 Walk Lunge
15 Body Row
30 Second Rest
Dec 3 2013
EMOM for 10 Minutes
2 Hang Cleans + 1 Split Jerk
5 Hang Power Cleans 102.5/70kg
12 Chest To Bar Pull Ups
Dec 2 2013
For 20 Minutes
Deadlift x 3
5 Deadlifts 102.5/70kg
50 Double Unders
Dec 1 2013
For 10 Minutes
Push Jerk x 5
AMRAP in 15 Minutes
10 Thrusters 42.5/30kg
Nov 25 2013
Wow!! What a weekend that was. The magnificent crew from the All Stars came in to town promising to deliver a spectacle and a spectacle they gave us with the best CrossFit competition ever run in North Queensland. 34 teams packed out Ryan Catholic College and went hell for leather for over two days of tough competition. The WOD's were fun, inclusive and definitely testing and you couldn't ask for more in a comp.
To all the CFTSV teams CONGRATULATIONS and THANK YOU for being the fantastic ambassadors you are for our box and our community. You are super stars every single one of you and we couldn't be prouder of the way you carried yourselves all weekend. I am not naive enough to say we moved perfectly because we sure as heck didn't at times but for the best part we did and I think everyone was well aware of that. Just on moving well, a great side note is that you will notice that our best movers over the weekend were are also our best athletes. So trust us when we are chipping away at you for shitty positions. (MECHANICS - CONSISTENCY - INTENSITY)
I thought people were great at not trying to bite off (too much) more than they could chew and because of the way the competition was structured they were rewarded for it too. Case in point - Sub Tropical low were outmatched by the gun CFCQ team in the weight department but some smart thinking and humility allowed them to out rep the CQ team and beat them in the workout anyway!!
There were lots of PR's over the weekend so congrats to everyone that did something they thought they couldn't!! That is the beauty of the competition arena with the crowd screaming and the adrenaline pumping and it is reward for tapping away each day at the box. It's fun to play and these games days are exactly that but you can't play without practice and that is what turning up to training every day enables you to do.
Huge shout outs to the great crews from Vivid, CFG, CFCQ, T-Rex, Barrier Reef, 4810, CFNQ, Yeppoon (sorry if I missed anyone). You guys put the icing on the cake and your commitment to travel, in some instances more than 700km is amazing. This event would of been nothing without you guys so THANK YOU and I hope we see you all next year with even more teams!
Nov 29 2013
4 Rounds Max Reps
1 Minute Wallballs
1 Minute Sit Ups
1 Minute Plate Push
1 Minute Rest
Don't forget team there will only be a 7am session this morning due to Bootcamp Games, this is one of the best events of the year, so come have some fun and don't forget the Christmas party afterwards at the City Beach Vollyball from 3pm.
Nov 28 2013
In 10 Minutes
Establish a 1RM Push Press
Push Press 40/30kg
Toes To Bar
Nov 27 2013
In 10 Minutes
Establish a 1RM Power Clean
30 Muscle Ups
Max Distance Broad Jump
Nov 18 2013
ALL STARS AGAIN FASTER AFFILIATE CHALLENGE
This is the one we have been waiting for! The biggest CrossFit team event to hit North Queensland is this weekend November 23-24 at Ryan Catholic College. There are over 30 teams registered from throughout the North QLD region and CFTSV has 13 of them!! I have been so impressed with the way our teams have prepared for this event, co-ordinating their own training sessions to practice the WOD's and spending time on the particulars of each movement. It makes us as coaches incredibly proud to see how far some of you have come and I can't wait to see people unleash the beast this weekend.
This Saturday we are only going to run a 7am class with so many people involved in the comp and then I advise people to shoot over to Ryan to catch the action.
Last couple of pieces of advice from the coaching team is stay smart with your training this week. The hard work is done and you are not going to magically make a 70kg GTO for 15 reps appear if you don't have it now. And that brings me to the last piece as well, I couldn't not have been happier with the way people moved in our in-house comp 2 weekends ago. So don't let the buzz of competition change your standard (and our expectation) in your set up for a snatch or clean or your position in that heavy front squat. "Good mechanics will always win out in the end" - Brett Fforde. We will not hesitate to remind you of that all weekend.
BOOT CAMP GAMES
This event is the very next weekend after the All Stars event and at the risk of bombarding you guys with stuff here goes anyway. This event is in its 4th year now and we are expecting another cracker at the Sports Reserve this year as well. So the way it works is our Boot Camp groups the Bears, Dragons, and Cobras have their teams almost settled. Now we have to nominate a CrossFit team to be involved as well but places are limited to 30 only and a maximum of 18 boys. There will be a registration form up at the gym from 3pm tomorrow afternoon and it is first in first served unfortunately. However, there is a backdoor to being involved as this year I am going to allow CrossFit ring-ins in the Boot Camp teams as well. Again the maximum team size is 30 but this is sure to spice things up a little. Captains of the respective Boot Camp teams let the banter begin and see who you can sign.
Lastly, all teams will need to be submitted by Wednesday 27th November so you need to make sure you are on a team if you are keen for this awesome morning of fun.
WHEN - Saturday 30th November from 8am at the Sports Reserve. Should be wrapped up by 10.
HOW MUCH - Nothing.
WHO WILL WIN - My money is on the Bears....
AFTER PARTY - Hell yes from 3pm at City Beach Volleyball!!
Sep 22 2013
With the conclusion of the Townsville Tri the CFTSV Endurance program is going to take a break from posting WOD's and for the next block we are instead going to blog an endurance challenge each week.
Keeping with the Triathlon theme this weeks challenge is a Triathlon as well. Not in the traditional sense and I guess you could call it a CrossFit Triathlon. Have a crack at this one and post times to comments.
Week 1 Challenge:
Air Dyne 150 cals
Ski Erg 1500m
Row 150 cals
Sep 15 2013
This is the last week leading into the weekends Triathlon activities. We have a number of athletes having a crack at the individual tri on Saturday and we also have registered half a dozen teams to tackle the team tri as well. If you get a chance make sure you head down to the Strand to cheer our Endurance crew on.
BC is unavailable this week with Boot camp kicking off so the plan will be to meet at the box and then out towards the dam for some fine tuning before you attack the weekend.
A. 10 mins 27-29km/h
B. 5 x 1 min hard - spin easy 2 mins.
C. Bring it home with wind up your back side and try and hold 35km/h+
A. 200m easy
B. Swim 800m - every 100m sprint 25m
C. 200m easy
A. Run drills and leg swings
B. 30 min at a comfortable pace - on every 5 mins sprint 30 sec
A. Easy row with stroke rate changes 4-5 mins
B. 3 x 2k intervals @ 26spm - rest active in the rower 3 mins
C. Stretch hips, quads and hamstrings
A. Easy ski 500m + Shoulder ROM
B. 5 rounds for time of:
A. 5 mins of 30 sec easy - 30 sec build then stretch
B. 10 x 1 min on - 1 min easy (aim to hold 400+ on hard efforts)
Sep 8 2013
This is the last week before we put all registrations for the TP Human Capital Corporate Triathlon. We close rego on Wednesday afternoon and we will register everyone on Thursday. We will pay everyone's costs up front and then add $32.50 to your personal account for you to fix up at your convenience. We are looking for payment from everyone no later than the weekend of the Triathlon which is 21-22 September.
I have been super impressed with a couple of people hitting some of these workouts in their own time. Luca and Ian outstanding effort boys on Thursday afternoon knocking off the 10 x 400m. We would love to see more people giving some of these little challenges a crack. It is a great extra on top of our main program if you are looking for some extra endurance work.
This week is the plan for BC to take everyone for a spin on the Tri course. Get familar with the cornering, roundabouts, riding with other people in close proximity and where the parts are for you to open up!
A. 15 mins to warm the legs
B. 1 lap of course easy + 1 lap of course with some pace + 1 lap of course at max effort
C. 15 mins easy spin
A. 200m IM warm up (50m free, 50m breast, 50m back, 50m fly)
B. On a consistent time base complete:
10 x 100m
* these should be done with around 10 seconds rest. E.g on 2 mins you should be getting in on the 1.50 for each interval. Choose wisely!!
C. 200m easy swim
A. Run drills and leg swings
B. 3 x 1k efforts - rest 1:1 (so if you finish in 5 mins rest for 5 mins)
* Pace should be around 15-30 sec quicker than your planned race pace for team tri. E.g if you are going to run 4 min k's for your run leg than these intervals should be around the 3.30-45 mark.
A. Easy rowing with stroke rate changes 4-5mins
B. 8 x 1.40 - rest 20 seconds
* Pace to work for here is around your 2k TT pace. If you are not sure what that it just try and stick around the 28-30spm mark and stay within 25-50m for each effort. A good goal here for guys is to go 500m on each effort. Record your distances for each.
A. Easy ski 3 mins + SROM
B. 5 x 4 min efforts - rest 1 min
* This is a long effort day with the recovery a chance to shake the arms, have a drink and then continue on. A good goal here for experienced skiers would be 900-1000m.
C. Stretch and Shoulder mobility
A. 5 mins easy with some changing of pace at the top of each minute. The last efforts should be very strong efforts. Warm up is very important on this weeks AIR DYNE WOD.
B. 10 mins max cals
C. Lie on the ground and when coherent again stretch down. Lets see some scores on the board.
Sep 1 2013
Can you believe it is September already!! Only a couple of weeks remain to get your name down for the team triathlon. The coaches will be pumping it up this week as we will be looking to register all teams by Wednesday week.
A. 20 mins group speed (28-30km/h)
B. 2 x 15 mins with 5 mins easy spin between (get in your big chain ring and try to be consistent for the entire effort.
C. 15 mins easy group speed (27-29km/h) get back in a small chain ring and spin to flush the legs.
A. 200m easy swim (foucs on catch up drill and being long through the water)
B. All at close to max effort:
400m, 300m, 200m, 100m - rest 2 mins between each effort.
*Intensity should build as intervals decrease in length.
C. Swim 50m easy to max breath hold x 4 - rest 1 min after each.
A. Running drills and DROM
B. 10 x 400m - rest 90 seconds
These aren't supposed to be everything you have (80-85%). Get in a groove and stick the pace for each. You should feel light and fast but able to drop the clutch if asked to.
A. 5 mins easy rowing with stroke changes.
B. 5k TT
C. Easy 3 mins row + stretch
A. Ski easy 500m + Shoulder ROM drills
B. 3 x 1k - rest 3 mins
A. Easy 5 mins + stretch + DROM
B. 3 x 2 mins - rest 4 mins after each
* men aim for 60 cals each effort and girls shoot for 45 cals
Aug 25 2013
Just 4 weeks until the TP Human Capital Team Triathlon and we still have a number of team slots open. Make sure you put your name down on the sign up sheet at the entrance of the box.
Note that this week we have added a Ski Erg and Air Dyne session for people interested in some extra work.
Endurance training this week:
A. 20mins consistent group speed (28-30km/h)
B. 3 x 7 mins at race speed - spin easy 4 mins between efforts
C. 15 mins easy spin home (25-27km/h)
A. Easy 200m swim
B. 3 x (4 x 50m on 50sec or quicker) rest 2 mins between sets
C. Easy 200m swim
D. 5 x 20 sec on 20 sec off of underwater breath hold.
A. Running drills and DROM
B. 2 x 1 mile efforts rest 5 mins between (goal should be to run first one at around TT pace and then make sure the second one is within 30 seconds of the first)
A. 5 mins rowing with stroke changes (20spm, 24spm, 28spm)
B. 1500m @ 25spm - rest 4 mins
1250m @ 25spm - rest 3 mins
1000m @ 27spm - rest 2 mins
500m @ 32+spm
A. Ski easy 500m + shoulder DROM
B. 6 x 200m intervals - rest 2 mins
(if you are new to the ski erg you should look at repeating your intervals at around a 1:2 work to rest i.e. if you ski 200m in 1 min you rest 2mins)
C. Ski easy 500m
A. Spin easy 5 mins lifting pace the last 10 seconds of each minute
B. 10 x 30 sec on 30 sec off
(aim to hold a consistent watt output for each 30 sec. anything above 400 watts is very good for each effort but be careful not to go too hard in your early efforts)
Aug 18 2013
Team numbers for the Team Triathlon have started well which is great to see! Hope the training is going well and here is something to follow:
A. 20 mins consistent group speed (27-29km/h)
B. 5 x 2km at close to max effort - spin easy 2 mins between efforts
C. Pick it up on the way home at a strong but maintainable speed (32km/h+)
A. Easy 200m swim
B. 2 x (6 x 50m on 55 sec or quicker)
C. Easy 200m swim
D. 4 x 20 sec on 20 sec off of underwater breath hold
A. Running drills and DROM
B. River loop from the box (approx. 4.7km)
C. 3 x 200m easy run throughs
No Saturday rowing class due to Saturdays WOD having a truck load of rowing in it. If you are looking for some rowing extras to do then have a crack at this:
A. Row easy 1k with stroke changes
B. 8 x 30 sec on 30 sec off
Advanced - 170m/155m
Intermediate - 155m/135m
Baseline - 135m/125m
Aug 11 2013
As of this week the CrossFit Townsville Endurance program will be back on deck. We have 6 weeks leading into the Townsville Triathlon weekend to get some solid Endurance work in and then test that during the weekend of September 22 either by entering the individual triathlon or getting a couple of mates together for a team tri. Refer back to the main page for more info on the team tri and how we will be subsidising teams entry fee.
We are going to make a slight change to our programming by putting up the 4 different WOD's at the beginning week enabling people to choose when they do their training.
We are going to have a time slot for each session whereby a coach will send you on your way rather than be there for the entire session. The times are there as an opportunity for people to get together to get the work done.
A. 30 mins consistent group speed
B. 8 x 1 min max efforts with 2 mins easy spin in between
C. Finish with 20 mins at 3-5km/h quicker than initial 30 mins
A group will leave from the Box at 5am Monday morning.
A. 200m easy swim
B. 10 x 50m on 1 min
C. 200m easy swim
Tuesday 5.30pm at Long Tan. You will need to cover your own entry cost from now on as well.
A. 5 mins easy running
B. Sprint drills
C. 8 x 100m at max effort - rest 2 mins
D. 5 mins easy running
A. 6 mins easy row (2mins @ 20spm, 2mins @ 24spm, 2mins @ 28spm)
B. 4 x 750m - rest 3 mins
C. 5 mins @ 20spm
If you have any other questions please don't hesitate to contact BC or myself.
Jul 14 2013
This will be our last formal ride for a few weeks as BC will be in the States for the CrossFit Games. If you would like to continue to ride as a group on a Monday morning then that is okay (and heavily encouraged).
WOD: 1hr 15 min @ 30+kph
Jul 14 2013
Three weeks left in preparations for race day. There should be some good miles in the legs by now and you should be playing around with race nutrition on your longer runs. Gels work well for a mid-race energy spike but make sure you try it in your training because they can unsettle you if you are not used to it. Hopefully people that participated in our Enduro Row Challenge learnt a thing or too about themselves and what works well refuelling on the go.
Session 1 - Speed
warm up - 5 minutes jogging + drills + leg swings + 5 x 80m run throughs
work - 4 x 90 sec efforts with 90 sec recovery
4 x 60 sec efforts with 60 sec recovery
4 x 30 sec efforts with 30 sec recovery
4 x 15 sec efforts with 15 sec recovery
warm down - 20 minutes easy running
* the goal with these efforts is to maintain your pace as the recovery is short. As the work efforts decrease in length they should increase in speed though. Make the recovery a standing recovery.
Session 2 - Hills
warm up - 10 minutes easy jogging with drills + leg swings
work - 8 x 200m hill efforts (keep strong) with walk back recovery.
* again Melton Terrace is a beauty for this work piece.
warm down - 20 minutes easy jogging
Session 3 - LAR
warm up - easy jog + stretch + leg swings
work - 10k group: Run 60 minutes with the first 10 minutes at an approximate race pace before slowing back to a comfortable and enjoyable pace.
21k group: Run 90 minutes with the first 15 minutes at a rough race pace.