Logan City CrossFit

2010-07-13T20:57:00.004+10:00

Off to the Army!

2009-05-20T20:27:00.006+10:00

Nathan is off to the Army, so CrossFit Logan will be closed till late August. Stay tuned for news updates. Big thanks to everyone who has trained with me over the past year.

Rest Day

2009-05-19T21:47:00.002+10:00

Tuesday

2009-05-19T12:55:00.001+10:00

Choose one of the following sports:

Run, C2, Swim, Bike.

20 minute all out effort for max distance.

Monday

2009-05-17T23:01:00.001+10:00

5 Rounds for time:

200m Hill sprint
20 Kettlebell swings
10 Burpees

Sunday

2009-05-17T07:47:00.002+10:00

Deadlift 5-5-5-5-5

Post loads to comments.

Rest Day

2009-05-15T15:45:00.002+10:00

Friday

2009-05-14T18:52:00.001+10:00

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday

2009-05-13T20:23:00.003+10:00

Choose one of the following sports:

Swim, bike, run, c2

90% RPE

20 minutes to cover as much distance possible.

Wednesday

2009-05-12T19:44:00.002+10:00

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Tuesday

2009-05-11T18:50:00.003+10:00

Rykah shows a deep squat.

Back Squat 10x2 80% 1RM

Max ring dips between sets.

Rest Day

2009-05-10T17:29:00.001+10:00

Sunday

2009-05-09T14:19:00.004+10:00

For Time:

Run 2.4km
100 Burpee Pull ups

Post times to comments.

Saturday

2009-05-08T18:23:00.003+10:00

Workout thanks to CrossFit Coronado

4 x 200 Meter Sprints
Rest 45 Seconds between sprints
4 x 400 Meter Sprints
Rest 90 Seconds between sprints
2 x 800 Meter Sprints
Rest 2 Minutes Between sprints

All Sprints are MAX EFFORT!

Post Best Time Per Distance to Comments

Friday

2009-05-07T19:33:00.004+10:00

Fight Gone Bad (Modified)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for 3 rounds.

Wall-ball: 10kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 35kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 35kg (Reps)
Burpee's

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Rest Day

2009-05-06T21:52:00.003+10:00

Wednesday

2009-05-05T20:13:00.005+10:00

Randy

For time:

75 Power Snatch 35kg

Post times to comments.

Tuesday

2009-05-05T17:52:00.001+10:00

For time:

21-15-9
Burpees
Kettlebell Swings 24/16kg
Pull ups
400m Run

Monday

2009-05-04T11:13:00.003+10:00

For time:

4 x 800m sprints

Rest 1:1

Sunday

2009-05-02T17:40:00.001+10:00

Cindy

As many rounds as possible in 20 minutes:

5 Pull ups
10 Push ups
15 Squats

Saturday

2009-05-01T17:11:00.003+10:00

5 Rounds for time:

1 Rope ascent 15ft rope
5 Clean & jerk 60kg
10 Ring dips
400m run

Friday

2009-04-30T21:12:00.003+10:00

G.I Jane

For time:

100 Burpee Pull ups

Rest Day

2009-04-29T17:32:00.001+10:00

Wednesday

2009-04-28T16:07:00.003+10:00

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

12 min Time Trial, all out effort, cover as much distance as possible.

Tuesday

2009-04-27T17:52:00.002+10:00

5 x Push press 50kg
10 x Burpees
10 x Push press
20 x Burpees
20 x Push press
30 x Burpees
10 x Push press
20 x Burpees
5 x Push press
10 x Burpees

Post Time to Comments

Monday

2009-04-26T17:54:00.005+10:00

Choose ONE of the Following Sports.

95% RPE or Distance of Below Times.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

WOD courtesy of CF Endurance.

Saturday

2009-04-24T21:15:00.004+10:00

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Friday

2009-04-23T18:48:00.004+10:00

As many rounds as possible in 20 minutes:

2 Muscle ups
4 Handstand push ups
8 Burpees (touch 1 foot above standing reach)
12 Kettlebell swings 24kg

Post rounds to comments.

Thursday

2009-04-22T19:10:00.004+10:00

10 rounds for time:

10 Weighted pull ups 10kg / Strict pulls (sub)
20 Ring push ups

Rest Day

2009-04-22T18:52:00.001+10:00

Tuesday

2009-04-20T18:53:00.001+10:00

7 rounds of max reps of:

Deadlifts 100kg
Box Jumps 24" box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

Post total number of reps to comments.

WOD thanks to CrossFit Football.

Monday

2009-04-19T17:57:00.004+10:00

Back squat 5x2 (90% of 1 RM)
Bench Press 5x5

Post loads to comments.

Sunday

2009-04-18T14:51:00.001+10:00

For time:
10km Run

Rest Day

2009-04-17T19:07:00.001+10:00

Friday

2009-04-16T20:29:00.001+10:00

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
52.5kg Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Thursday

2009-04-15T19:46:00.001+10:00

Thanks to CFX for the wod.

21, 18, 15, 12, 9, 6, 3 Reps

Squats
Push Ups
Pull Ups
KTE

Post Results to Comments

Wednesday

2009-04-14T18:09:00.004+10:00

“We need one score”
Complete as many rounds as possible in 3 minutes.
Complete the cycle 5 times.
Take a 1 minute rest between each cycle.

3 Power Cleans 70kg (45kg)
6 Push Ups
9 Knees-To-Elbows

Post total rounds completed to comments.

Thanks to CrossFit Football for the WOD

Rest Day

2009-04-14T09:36:00.001+10:00

Monday

2009-04-12T20:09:00.003+10:00

As many rounds in 20 minutes of:

5 Handstand push ups
10 Knee to Elbows
15 Jump Squats (20kg)

Post times to comments.

Sunday

2009-04-11T20:25:00.002+10:00

Bob explains the sliding filament theory while drinking a bottle of cheap rum.

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Saturday

2009-04-10T17:51:00.001+10:00

Lynne

5 Rounds

Max reps body weight bench press
Max reps pull ups

There is no time limit to this wod.

Rest Day

2009-04-09T19:50:00.006+10:00

Sand dune run. Workout 3, day 2 of the CrossFit Aussie qual.

Thursday

2009-04-08T18:01:00.003+10:00

Run 5 K

Post time to comments.

Wednesday

2009-04-07T20:24:00.003+10:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

No Class This Week!

2009-04-07T13:54:00.003+10:00

There will be no CrossFit classes this week leading into Easter. Stay tuned for an update on the upcoming schedule.

CrossFit Games Results

2009-04-06T21:37:00.007+10:00

Congratulations to

1. Steve Willis CrossFit Effects (CFX)Sydney
2. Chris Hogan: CrossFit Melbourne

1. Tamaryn Venter (CrossFit New Zealand)
2. Nadine Burns: Ignite Fitness (Sydney)

Best of luck in the CrossFit games!

Male results
Female results

Tuesday

2009-04-06T17:17:00.004+10:00

As many rounds in 20 minutes of:

5 Medball cleans 10/6kg
10 Push ups
15 Kettlebell Swings 24/16k

Saturday

2009-04-03T10:05:00.001+10:00

Back Squat 3-3-3-3-3-3-3

Post loads to comments

Rest Day

2009-04-02T22:03:00.002+10:00

Thursday

2009-04-01T08:50:00.004+10:00

Shoulder Press 3-3-3-3-3
Push Press 5-5-5-5-5

We will be working on muscle up progression between sets.

Post loads to comments.

Wednesday

2009-03-31T21:53:00.005+10:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 10/6kg

Past results from 16/01/2009

New shirts are here finally!

2009-03-31T21:29:00.002+10:00

New LCC shirts are here $30 each limited number of sizes to start.

Intro Sessions

2009-03-31T13:57:00.005+10:00

CrossFit Logan now has a intro session class 9am Saturdays (PCYC boxing room). All current members are free to come do the WOD on the saturday, however coaching will be focused on beginners. For all new people wanting to attend an open class there will be a minimum of two intro classes need to be completed before you can join the open class.

Also a reminder that there will be no classes on this Friday the 3rd and Saturday the 4th.

Tuesday

2009-03-30T17:45:00.002+10:00

"Diane"

21-15-9

Deadlift 100/70kg
Handstand Push ups

Monday

2009-03-29T17:00:00.005+10:00

I know we currently have a few people training for different running events and suggest you have a look at CrossFit Endurance.

I personally like to work off the CrossFit Endurance site as well as do a main site wod each day. For some people this may not be possible yet, or just not desirable. I leave this up to you to decide. I will however be posting an endurance Wod each day now too. Do both wods, do one wod, you choose.

For Time:

100 L-pull ups/ or the hardest pull up you can do.

Endurance Wod

Choose one of the following:
Run- Bike - Swim - Row

5 minutes on - 5 minutes rest
4 minutes on - 4 minutes rest
3 minutes on - 3 minutes rest
2 minutes on - 2 minutes rest
1 minute on - 1 minute rest

Post distances to comments.

Rest Day

2009-03-28T21:31:00.002+10:00

More about Pull ups (Dead hang vs strict)

Saturday

2009-03-27T21:40:00.002+10:00

As many rounds in 20 minutes of:

7 Burpees
7 Medball Cleans 10/6kg
7 Handstand Push ups

Post times to comments.

CrossFit Games Australian Qual Workouts

2009-03-27T14:48:00.001+10:00

Games Standards Rules Regulations

Each competitor will have his/her own judge. The standards will be strictly enforced. See below for standards required.

There will be time limits for each event.

Scaling will be allowed. Athletes who scale any part of a workout will be out of the running for the qualifying slots.

6am Mandatory Check In
On Check in you will receive a copy of the latest heats and timings.

7:30am Workout 1:

Three Rounds
10 Clean & Jerk Men 60kg / Females 40kg
15 Ring Dips
20 KB Swing Men 24kg / Females 16kg

1300 Work out 2:

21 - 15 - 9 Reps
Burpee
Pull Ups
Row 400m

Sunday 5th Apr 8am Workout 3:

This will be announced Saturday Evening after the final heat.

Every participant will be briefed and have a fair chance to warm up on the exercises prior to their own heat.

Clean & Jerk - The bar must be lifted from the ground to over head. The hips must be fully open and arms extended so the ear is seen in front of the arm in the over head position.

Ring Dips - In the lowered position the upper arm or the shoulder must touch the top of the ring. Then the participant must extend the arms to extension so there is no bend in the arm .

Kettlebell Swing - The kettlebell must swing between the legs to above the head so the ears is exposed in front of the arms.

Burpee - The body must be lowered and legs kicked out to extension together, then the body is to be lowered to the ground evenly until the chest touches the ground. The feet may then be moved under the hips. A six inch jump is sought but at long as the body is fully open in the vertical position hands must clap above the head when the feet are off the ground.

Pull Ups - The chin must clearly pass the bar. The body must then be lowered to full arms extension, with no bend in the elbows.

Row - Any technique as long as the prescribed distance is covered.

Timetable Change & t-shirts ready

2009-03-27T11:24:00.007+10:00

We have a new timetable!!!

We have a new timetable starting as of next week.
Classes with now be:

Tuesday: 7:00pm
Wednesday: 6:30pm
Thursday: 7:00pm
Friday: 6:30pm
Saturday: 9:00am (Intro session)

New Logan City CrossFit t-shirts in next tuesday. $30 each Black shirt red double sided print fitted t)

Friday

2009-03-26T17:29:00.005+10:00

"Team wod"
2,3,4 man teams (50 reps per exercise per person in team)

Wallball 10/6kg
Deadlift 80/60kg (Once complete remove weight for press)
Push Press 60/40kg
Box Jumps
800m run (as a team)

Thursday

2009-03-25T21:36:00.001+10:00

Front Squat 3-3-3-3-3

Post loads to comments.

Wednesday

2009-03-24T16:52:00.004+10:00

Does your squat look like this?

Thrusters Please!!!

100 x Thrusters Men 40kg, Women 30kg

To begin the workout and at the top of every minute:

3 x Burpee's
3 x Knees to Elbows

You have the remainder of each minute to complete as many thrusters as possible. Continue until you have completed all 100 Thrusters. The first Thruster of each set must come from the ground.

Wod thanks to CrossFit Coronado.

Rest Day

2009-03-23T17:20:00.003+10:00

A must read for any serious CrossFitter on the zone.

42 Ways to Skin the Zone (Buy it, it's worth it)

Monday

2009-03-22T14:11:00.003+10:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post times to comments.

Sunday

2009-03-21T22:32:00.002+10:00

For time:
100kg Deadlift, 21 reps
Run 800 meters
100kg Deadlift, 15 reps
Run 800 meters
100kg Deadlift, 9 reps
Run 800 meters

Post time to comments.

Saturday

2009-03-20T21:34:00.006+10:00

For Time:

800m Run
Then 5 Rounds
10 KB Swings 24/16kg
10 Front Squat 30/20kg
10 Ring Push ups
800m Run

GOT PULL UPS? (Article)

Friday

2009-03-19T18:23:00.003+10:00

Wod courtesy of CrossFit Coronado

400 Meter Sprint
Rest 2 Minutes
400 Meter Sprint
Rest 1:30
400 Meter Sprint
Rest 1:00
400 Meter Sprint
Rest 30 Seconds
400 Meter Sprint

Rest 5 Minutes, then:

50 x Burpees for time!

Post Individual Sprint Times to Comments

Rest Day

2009-03-18T20:19:00.004+10:00

Saturday sessions start this week at my newly built outdoor garage gym. Session starts at 1530 sharp. 139 Bayliss Road, Heritage Park.

Wednesday

2009-03-17T14:16:00.004+10:00

Oh the horror of weighted 400m lunges with press!

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Tuesday

2009-03-16T21:04:00.001+10:00

Back Squat 3-3-3-3-3

Post loads to comments

Monday

2009-03-15T12:21:00.006+10:00

"Lynne"

5 rounds for max reps.

Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups

There is NO time component to this WOD.

PAST RESULTS HERE!

Rest Day

2009-03-14T22:09:00.002+10:00

Here is a pic of the 19kg D shackle Ben has been using for his CrossFIt sessions on the boat off Angola.

Saturday

2009-03-13T20:42:00.005+10:00

"Monster Saturday"

Weighted walking lunge/push-press for 400 meters.

Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Divide load carried (pounds) by time to completion (seconds) and post to comments.

Friday

2009-03-12T17:59:00.005+10:00

Every Second Counts "OPT"

For time:

100 Kettlebell sumo deadlift high pull 24/16kg
Then 5 rounds of:
10 Burpees
20 Sit ups

Happy 4th Birthday Rykah

2009-03-12T16:13:00.002+10:00

My little girl Rykah turns a big 4 today. So a big happy birthday from LCC.

Thursday

2009-03-11T21:02:00.005+10:00

Deadlift 5-5-5-5-5

Post loads to comments.

Wednesday

2009-03-10T20:22:00.007+10:00

"Bear Complex"

7 sets of the sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
(Increase loads every set & do not put the bar down in your sequence sets)
Rest between sets as needed.

Rest Day

2009-03-09T21:22:00.001+10:00

Monday

2009-03-08T17:05:00.002+10:00

Overhead Squat 5-5-5-5-5

Post loads to comments.

Sunday

2009-03-07T17:41:00.004+10:00

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Saturday

2009-03-07T09:23:00.005+10:00

For Time:

100 x Deadlift 100kg

To begin the workout and at the top of every minute:
3 x Ring Dips
3 x Knees to Elbows

You have the remainder of each minute to complete as many deadlifts as possible. Continue until you have completed all 100 Deadlifts.

Friday

2009-03-05T20:02:00.004+10:00

For Time:

3 Rounds
200m
20 Pull Ups

then

3 Rounds
200m Run
20 Wall Ball 10/6kg

then

3 Rounds
200m Run
20 Back Extensions

then

3 Rounds
200m Run
20 Push Ups

Rest Day

2009-03-04T21:22:00.002+10:00

Good week of training so far guys, lets go hard on Friday.

Wednesday

2009-03-03T12:27:00.003+10:00

For Time:

25-20-15-10-5
Power Clean 40/30kg

5-10-15-20-25
Burpee Pull Up

Tuesday

2009-03-02T20:51:00.002+10:00

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday

2009-03-01T15:02:00.001+10:00

Matt G's impression of a monkey swings a kettlebell

5 Rounds for Time:

21 x Push Jerk Men 40kg, Women 30kg
15 x Knees To Elbows
9 x Pull Ups

Saturday

2009-02-27T21:24:00.002+10:00

For Time:

3km Run

Post times to comments.

Friday

2009-02-26T14:25:00.005+10:00

"Leg War"

3 rounds for time:

(2 man teams)

Lunge walk 40m (as a team)
100 Squats (only 1 partner works at a time)
100 Kettlebell swings 24/16kg (only 1 partner works at a time)

Everytime the person doing the exercise rests or you change roles, you do 3 Burpee's AS A TEAM!!!

Thursday

2009-02-25T20:33:00.002+10:00

Back Squat

5-5-5-5-5

Wednesday

2009-02-24T20:24:00.002+10:00

Finger rip, that's a new one.

"Ben"

4 Rounds:

Max Reps in 90 Seconds:

Power Clean Men 60kg, Women 35kg

Then,

20 x Burpee

Rests 90 Seconds Between Each Round

Rest Day

2009-02-24T07:21:00.003+10:00

Have a rest because tomorrow we go hard.

Monday

2009-02-22T19:15:00.002+10:00

Wod courtesy of CrossFit Coronado

Alternating every minute on the minute:

1 x Thruster the 1st minute Men 40kg, Women 30kg
2 x Burpee's the second minute
3 x Thrusters the 3rd minute
4 x Burpee's the 4th minute
etc....

Continue alternating from Thrusters to Burpees, adding one rep each passing minute. You have the entire minute to complete the work required

Sunday

2009-02-22T09:54:00.002+10:00

"Wod courtesy of CFX"

As many rounds in 20 mins of:

5 Medball Cleans 10/6kg
10 Push ups
15 KB Swings 24/16kg

Saturday

2009-02-20T20:59:00.004+10:00

(Team Matt working their push press)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 ,2005.

Friday

2009-02-20T07:48:00.003+10:00

"Fun Friday"
2 man teams

As many rounds in 30 minutes of:

400m Run (as a team)
10 Push Press 40kg (Each)
15 Sumo Deadlift High Pull 40kg (Each)
20 Burpees (as a team)

Thursday

2009-02-18T14:40:00.002+10:00

10 Rounds For time:

35 Double Unders
21 Bench Press 42.5kg

Wednesday

2009-02-17T13:46:00.007+10:00

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Badger

3 Rounds for time:

30 Squat cleans 40kg
30 Pull ups
800m Run

Tuesday

2009-02-16T20:35:00.003+10:00

For Time:

21-18-15-12-9-6-3

Kettlebell or Dumbbell Swings 24/16kg
Knees to Elbows

Monday

2009-02-15T14:42:00.003+10:00

"Mini Murph"

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

No petitioning is allowed in the workout

Saturday

2009-02-13T20:44:00.003+10:00

"Grace"

For time:

30 Clean & Jerk 60kg