CrossFit Rocks
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- 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073
doug@crossfitrocks.com
M: 0439 781 732
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The CrossFit Journal
« January 2012 | Main | March 2012 »
February 2012
New Trainer at CrossFit Rocks
It is with great excitment that we welcome Gregg Wilson to the Trainer staff at CrossFit Rocks as of the 1st March 2012. Gregg has finished his internship and will now be on the floor as a trainer. You will be hard pressed to find a person more fired up on CrossFit then Gregg. He has proved himself to not only be a great athlete but a great trainer too. Welcome to the team Gregg and all the best for the future.
WOD - Wednesday, 29/02/2012
Bring your long socks for rope climbing practice today.
As many rounds as possible in 15 minutes:
4 EROM Handstand Pushups
8 Box Jumps, 32"
12 KB Swings, 32kg(24kg)
Post number of rounds to comments. Log results online (Beyond the Whiteboard)
WOD - Tuesday, 28/02/2012
Back Squat
2-2-2-2
Bench Press
2-2-2-2
Post loads to comments. Log results online (Beyond the Whiteboard)
Photo: Get Katie Hogan angry on the bar today!
WOD - Monday, 27/02/2012
5 rounds for time:
12 Deadlift, 100kg(70kg)
20 Pullups
12 DB Squat Clean Thrusters, 20kg(15kg)
20 Knees to elbows
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Thursday, 23/02/2012
21-15-9 reps for time:
Clean & Jerk, 50kg(35kg)
Burpee Pullup
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Wednesday, 22/02/2012
Today is a surprise Team WOD!
**Bring your long socks**
Please note that the athlete briefing will now be on Thursday night 7:15pm not wednesday night as the open workouts are not going to be released until Thursday lunchtime
Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am
Private Sessions or Corporate Sessions
By appointment only
Events
CrossFit Games
Info from CrossFit.com
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
