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  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. “cour­tesy of Cross­Fit Inc”

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  October 2010

  M	T	W	T	F	S	S
  « Sep				Nov »
  				1	2	3
  4	5	6	7	8	9	10
  11	12	13	14	15	16	17
  18	19	20	21	22	23	24
  25	26	27	28	29	30	31

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  Mon:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Tue:5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Wed:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Thu5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Fri:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Sat:9:00am|4:00pm

  Open Gym/CF Weightlift­ing
  Tue:5:30–7:30am|4:30–7:30pm
  Thur:5:30–7:30am|4:30–7:30pm
  (Must Email CFT before using this option)

  More ses­sion will come
  avail­able as requested

  Intro­duc­tion Ses­sions:
  By appoint­ment
  

  Indi­vid­ual Ses­sions:
  By Appoint­ment

  Times Don’t Suit? Organ­ise a group
  of 5 or more and we’ll run a ses­sion
  at your convenience

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Archive for October, 2010

Monday

Posted by Crossfit Territory on 31st October 2010

Push press
3x3@110%

Power Jerk
3x2@115%

Jerk
3x1@120%

All per­cent­ages are based off your strict press 1 RM  (June 22nd, 2010)

Com­pare to August 8th, 2010

Then

3 rounds of:

400m Run
active rest (200m run)

score is the time of the 400’s

post loads time and comments

Num­ber of View :417

Posted in WOD | 12 Comments »

Sunday

Posted by Crossfit Territory on 30th October 2010

Rest day

Weightlift­ing meet was a great suc­cess, next one is in Decem­ber so start train­ing again.

Result and pho­tos to fol­low stay tuned

Num­ber of View :196

Posted in WOD | Comments Off

Saturday

Posted by Crossfit Territory on 29th October 2010

Dar­win
Weightlift­ing Meet

Weigh in 7:15am

Start 8:30am 30th Oct 2010

Come down and have a look!

Just a reminder that there is no WOD at the box today how­ever if  you must train then:

5 rounds for time of:

50 squats
400m run

Fun­da­men­tals starts at 2pm

Num­ber of View :238

Posted in WOD | 12 Comments »

Friday

Posted by Crossfit Territory on 28th October 2010

Weightlift­ing meet this Sat­ur­day morn­ing 7:15 is the weigh in and 8:30 is the start time. Come down and sup­port CFT lifters.

It will be a great day and there will be a BBQ!

For time:

Walk­ing lunge 30m
21 Pull-ups
21 Sit-ups
Walk­ing lunge 30m
18 Pull-ups
18 Sit-ups
Walk­ing lunge 30m
15 Pull-ups
15 Sit-ups
Walk­ing lunge 30m
12 Pull-ups
12 Sit-ups
Walk­ing lunge 30m
9 Pull-ups
9 Sit-ups
Walk­ing Lunge 30m
6 Pull-ups
6 Sit-ups

Com­pare to July 25th, 2010

Post time and comments

Num­ber of View :297

Posted in WOD | 4 Comments »

Thursday

Posted by Crossfit Territory on 27th October 2010

Weightlift­ing meet this sat­ur­day morn­ing 7:15 is the weigh in and 8:30 is the start time. Come down and sup­port CFT lifters.

It will be a great day and there will be a BBQ!

5 rounds for time

1st rounds do
1 Snatch
1 Clean
1 Jerk

2nd round do
2 snatch
2 clean
2 Jerk

3 rd rounds do
3 snatch
3 clean
3 jerk

So on and so forth till you have com­pleted 5 rounds
Males will do 50kg females 30kg

Com­pare to June 8th, 2010

Num­ber of View :258

Posted in WOD | 7 Comments »