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Old 01-27-2006, 05:39 AM   #1
Fiona Muxlow
Affiliate Fiona Muxlow is offline
Fiona Muxlow's Avatar
Join Date: May 2005
Location: Townsville  QLD
Posts: 518
Fell free to move if in wrong place

QUESTION: How do you get almost 20 people, who have no idea what CrossFit is to do a crossfit workout

ANSWER: make it a compulsery part of pre- tournament training.

Friday nights 45min fitness/conditioning session is fast becoming a CrossFit session.

Warm up/1st half is pad work rounds, hard and fast and for the last two weeks we have finished off with crossfit workouts.

Last week it was Five rounds for time of
Run 400m
Lunge 100ft
35 Pushups
Pukie visited at least 4 times.......i know of

Tonight it was
100 squats
40 Pushups
80 squats
32 pushups
60 squats
24 pushups
40 squats
16 pushups
20 squats
8 pushups
For Time

All squats were done as OHS(some more overhead then others)with broom stick to 16" "tackle dumbbies" to prevent any shallow sqauts

Times were as follows
Wayne 6:16
Luke 6:43
Bas 7:07
Fluer 7:07 (Pushups on knees)
Jimmy 8:11
Fiona 8:26
Deano 8:47
Dannie 9:09 (pushups on knees)
Ian 9:12
Sam 9:47 (2x crunch situps per pushup due to injury)
Tim 10:52
Lisa 11:29 (pushups on knees)
Brownie 11:31
Jason 11:47
Dean 12:13
"New Guy" 12:35

Everyone did really well, last week everyone hated me(in the nicest possible way),this week they still think im evil :P but several asked for CrossFits web address.

Don't worry guys, I will be in Japan next friday and in the USA the three after that, but i will leave you some "fun stuff" to "Play with" :-)


PS Bring your runners to next weeks training session.

(Message edited by fiona on January 27, 2006)

(Message edited by fiona on January 27, 2006)
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Old 01-27-2006, 10:21 AM   #2
Tim Weaver
Member Tim Weaver is offline
Join Date: Jun 2005
Location: Phoenix  AZ
Posts: 561
Way to go!!!
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Old 01-28-2006, 02:03 AM   #3
Andrew Cattermole
Affiliate Andrew Cattermole is offline
Join Date: Aug 2003
Location: Sydney  NSW
Posts: 418
Well Done Fi,
No Doubt Townsville the site of Aus's first Certified Crossfit establishment.
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