Recent Stuff 29/04/2010
The last week of Boot Camp is almost over and to the credit of the guys that have attended over the last few weeks they have pushed themselves as the work outs have been bumped up in intensity. Remember the get together at the gym tomorrow for both morning and arvo crew which will include the final assessment and BBQ with some light refreshments after. We look forward to seeing you all there. Boot Camp will continue over the winter months, with those existing members continuing straight through and new members coming on board as well. As a final note for those guys that aren't continuing on we hope that you have achieved your fitness goals and are happy with the training provided by REF. If you wish to provide any feedback on our training or anything at all please email or leave a comment on the blog. We always look for feedback whether positive or negative so we can continue to improve and provide you guys good training. RECENT RESULTS: Sat 24 Apr 10 - CHIPPER Jane: 17:40 Sam: 17:48 Dale: 16:40 Ann: 17:15 Lee: 16:39 Robbo: 15:24 Marto: 14:32 Mon 26 Apr 10 - CAVEMAN Morning: Jane: 21:04 Ramma: 18:06 Dale: 17:10 Anne: 17:10 BASELINE: Jo: 8:39 AMRAP 3 Nik: 9:28 AMRAP 7 Afternoon: 6 rnds of 600m 6 x Clean 6 x Thruster 6 x Deadlift 6 x Push Press 6 x Burpees 6 x Squats (Back) Aidan: 41:05 Les: 45:18 BB: 36:55 Tues 27 Apr 10 - CAVEMAN Fiona: 16:28 Ales: 18:54 Dunny: 16:00 - HAPPY BIRTHDAY mate. Jo: 19:58 Sher: 18:14 Charlotte: 17:30 Sharne: 21:07 Deb J: 16:30 Aaron: 16:04 Adrian: 16:22 Bec: 15:32 Nik: 18:13 Julie: 15:32 Christy: 18:01 Robbo: 15:12 Sam: 18:00 Deb S: 15:13 Brandon: 14:30 Sloany: 15:13 Wed 28 Apr 10 - Descending CHIPPER 21, 18, 15, 12, 9, 6 - Cal Row Burpees Thrusters SDHP KB Swings Wall Balls Sharne: 29:28 ( 21,12,9,6) Anne: 30:04 (no 18) Scaled Dale: 30:04 (no 18) Scaled Charlotte: 34:31 (no 18) Scaled Aidan: 51:39 Rxd Les: 47:35 (Scaled) BB: 34:43 Rxd Dan: 44:31 (Scaled) Thursday 29 Apr 10 Morning: AMRAP 20mins 4 x Pull Up, 6 x Box Jumps and 8 x GHD Adrian: 17 Nik: 13 Bec: 13 Sharne: 11 Afternoon: Descending CHIPPER Dunny: 36:05 (no 18) Scaled Jess: 33:40 (no 18) Scaled Sam: 31:15 (no 18) Scaled Fi: 24:10 (no 18) Scaled Jane: 31:44 (no 18) Scaled Sheree: 47:25 Scaled Deb J: 41:30 Scaled Deb S: 50:10 Rxd / Scaled Sloany: 49:50 Rxd Brandon - 47:31 Scaled HAPPY BIRTHDAY mate Robbo: 52:56 Rxd Alesha: 54:00 Scaled 1 Comment Boot Camps Continue 26/04/2010
Firstly guys I want to make mention of ANZAC day and the significance of remembering all those brave souls who paid the ultimate price during the numerous conflicts Australia and New Zealand were involved in. I had the honour of being involved in the march through Perth and even after so many years of being involved in the dawn services and marches, it is still a very emotional day. With the last week of morning and afternoon Boot Camps, I just want to remind everyone of our WINTER Boot Camps that will incorporate both the training facility and Kingsway ovals. Training locations will depend on the weather, but still promises to offer the same quality varied training that all of you have experienced over the last few months. September will see the return of Summer Boot Camps and we promise that they will be bigger and better as we incorporate other training venues, still only a short distance away from our existing one. So get on board guys and let Sam know ASAP as these kick off in May. If you want to try something different the boxing circuits or HIT circuits at the gym are another option that promise to satisfy your fitness requirements. NEW to REF shortly will be the Saturday fundamental sessions and instruction in various exercises and techniques that will assist in developing such things as your Olympic lifts and gymnastic movements. Stay tuned for these as they will be advertised shortly. The sessions will also include after the instruction a WOD incorporating what you have been taught. Get on board our sessions over the winter months and continue to improve your fitness and work towards those goals that we all wish to achieve prior to the warmer months. Last few Days - Results 21/04/2010
Good work by all, listed are your results over the last few days; TUESDAY 13th April 2010: 3 rnds for time: 500m Run 9 x Burpees 18 x KB Swings (28/24kg) Sloany: 10:23 (28kg) Brandon: 9:13 (24kg) Deb: 10:51 (20kg) Fiona: 12:10 (24kg) Glynny: 10:51 (28kg) Paul: 13:00 (28kg) Sue: 12:03 (20kg) Brian: 9:33 (Row) Lendyl: 11:16 (Row) TABATA: Run, Push Ups, Situps, Wall Balls. Score lowest Reps per round; Sam: 37 Fi: 48 Sue: 38 Mez: 52 Ramma: 42 Sharne: 38 Aaron: 50 Christy: 54 BOOTCAMP: WEDNESDAY 14th April 2010 - 100m Sprint 10 x KB Swing 10 x Mountain Climbers 10 x Push Ups 10 x Squats 10 x Situps 10 x Thrusters Nella: 30:54 (8) Brandon: 29:31 Andrew: 32:33 (8) Sloany: 29:32 Wade: 36:45 (8) Deb: 29:48 Daniel: 34:36 (8) Glynny: 32:24 Aaron: 35:25 (8) Chels: 32:11 Ami: 6 rounds completed Robbo: 31:13 Mez: 30:12 Sam: 34:00 Dale: 32:00 Aidan: 35:45 Lisa: 31:56 Les: 47:30 Sharne: 33:06 Adam: 30:42 Ross: 30:10 Bec: 27:26 Cindy: 29:24 Sandra: 31:56 'FRAN': Aimee: 4:38 Bec: 4:38 'HELEN': Sharne: 12:03 Sandra: 11:25 Mez: 9:58 Christy: 11:02 BOOTCAMP: FRIDAY 16th April 2010 Pairs Event: 2000m Run 200 Wall Balls 200 Situps 200 Push ups 200 Dips 200 Squats Ami and Nella: 28:05 Aaron and Wade: 37:10 Nikki and Ruth: 22:10 Aaron and Shoneez: 15:45 Bec and Christy: 13:00 Candice - Baseline: 6:30 and 5 rounds on AMRAP 10x 10 Fiona: 31:21 Rama: 16:30 Paul: 32:10 SATURDAY 17th April 10: 'TABATA HELL' 20 seconds work 10 seconds rest of KB Swing, Push Press, Box Jump, Burpees and Skipping/Rowing. Completed by; Sue Robbo Fiona Lisa Dale Kelly Mez Deb Ann Sam Aidan Row: 800,500,400,200,100 and GHD Situps: 50,40,30,20,10 Robbo: 15:50 Lisa: 17:10 Aidan: 16:42 MONDAY 19th April 2010: AMRAP 15 minutes: 5 x Wall Balls 7 x Push Press 9 x Situps Candice: 17 Sharne: 12 Chels: 17 Anne: 14 Paul: 17 Ramma: 11 David:10 Lisa: 16 Aidan: 13 Les: 11 Aaron: 18 TUESDAY 20th April 2010: 10 rounds for time 5 x Burpee 10 x Pull Ups 100m Run Sharne: 22:32 Lee: 16:43 Francois: 17:10 Candice: 21:11 AMRAP 30 mins of 5 x Deadlift (125/100) 13 x Push Ups 9 x Box Jumps Charlotte: 9 (40kg) Bec: 20 (60kg) Alesha: 11 (50kg) Deb Snr: 16 (60kg) Deb Jnr: 16 (60kg) Paul: 16 Prescribed Sloany: 20 (70kg) Brandon: 13 (70kg) Fiona: 14 (70kg) Ramma: 15 (80kg) Robbo: 16 (110kg) Dunny: 17 (80kg) Sheree: (40kg) WEDNESDAY 21st April 2010: (Thanks to Brisbane Crossfit for this WOD) Walking Lunge 200m 150 x KB Swing 100 x Burpees Ramma: 24:16 Anne: 24:00 Sue: 24:35 Dale: 24:00 Jane: 27:50 Les: 34:00 Colder Months 17/04/2010
Congrats to the guys who completed the six week boot camp. We hope to see you back into training soon. From all the trainers at REF, we were impressed by your hardwork and commitment and the results observed by us were significant, even if the weight loss wasn't!! Remember we will continue bootcamps over the winter months at the gym. With the approach of the colder months, the training schedule at REF will remain the same. We will be ramping up the HIT classes, with the plan for those that struggle to get to the earlier afternoon sessions to come to a later one. There is also an opportunity to compete in an affiliate gathering at Southern Crossfit, who will be holding a competition in July. All are welcome to have a go and as part of making the competition fairly even there will be three separate divisions. Beginner, intermediate and advanced sections will ensure that those of you who think you aren't quite ready, should still have a go. I know there were a few that were disappointed at missing the sectionals so here is your chance. Let me know if you are keen as we are looking at putting in a REF team in. If you can't make this event, there will be others during the year and I will keep you informed. For the information of all our clients, I will be attending the Regional Crossfit games in Sydney in May. I didn't quite make the grade to compete in the individual events, but will be attending with a team from Perth Crossfit, under Jas. The chance to go that step further was too much of an opportunity for me to pass up and to go over with Jas and his crew will be an awesome experience. I will keep you informed on progress leading up to the event and then hopefully post a heap of photos of the event afterwards. Lastly, results from the last few days will be posted shortly. Again significant improvements by all and everyone continues to impress me and all the trainers as PB's are beate again and again. Home Stretch 12/04/2010
The last few weeks of the boot camp are upon us, with the promise from REF that the intensity will increase as we strive to continue to improve your fitness levels. I have to say that I believe you all can match it and take it to the next level. Just a reminder that the third Bootcamp will commence after this one. Our WINTER BOOT CAMPS will incorporate the gym a bit more as the weather gets worse. Timings will remain the same, but with the use of the gym, lighting wont be an issue!! Today 08/04/2010
Good results from the 10 - 1 WOD today. Here's the final results; DUNNY: 26:18 (-200m Run) JESS: 25:16 (-200m Run) FI: 22:40 (-200m Run) CHRISTY: 31:39 (-200m Run) CHELS: 20:32 CHARLOTTE: 27:08 DEB: 19:34 LISA: 20:56 GLYNNY: 19:42 ROBBO: 20:22 SLOANY: 19:16 RAMMA: 20:50 BRIAN B: 18:23 Arvo guys smashed it with the extra run. Last Few Days 07/04/2010
03 April 10 'MURPH' Fi: 36:56 Sue: 40:30 Sam: 42:25 Dale: 41:40 Matt: 39:40 Well done to these guys for completing MURPH, RXD. Next time you guys will wear weighted vests!!! 05 April 10 3 rounds Run 600m 12 x Deadlift (80/60) 21 x Box Jumps Chels: 18:19 Anne: 17:33 Dale: 19:23 Lisa: 17:19 Alesha: 25:05 Aidan: 17:46 Les: 21:19 06 Apr 10 'FRAN' Robbo: 5.33 Scaled Deb: 5.43 Scaled Glynny: 5.55 Rxd Sloany: 5:47 Scaled Fiona: 5:20 Scaled Brandon: 6:33 Scaled Charlotte: 6:33 Scaled Bryan: 6:05 Scaled 'Chipper' Sharne: 20:13 Scaled Anne: 16:23 Scaled Dale: 16:01 Aidan: 18:29 Les: 28:17 Well done to all those that achieved PB's on their deadlifts. You all achieved great lifts and should be stoked with your efforts and progression to date. Special well done to Fi who got out 120kg and Matt who got up to 175kg. Happy Easter 03/04/2010
Results from boot camp beep test; RUTH: 11.0 CHRISTY: 7.4 AARON H: 8.1 JULIE: 7.4 BEC: 7.3 CINDY: 8.4 TRAVIS: 11.3 TERESA: 3.5 NELLA: 6.8 AARON S: 7.3 Well down to Ruth and Travis achieving 11. All others had a good go at it and achieved some good results. Just like to wish Teresa all the best on her holiday, lucky girl. Also with the HIT classes, want to wish Sheree a cracking time while she is in Hawaii. Happy Easter Everyone 01/04/2010
I would just like to wish on behalf of myself and all REF staff a happy easter and hopefully you all get the chance to have a break over the long weekend. We will be training as usual, so for those keen see you Saturday and Monday. Recent results: Tyre Circuit: 29/30 March 2010 AIDAN: 30:10 ANNE: 25:25 CHELS: 23:54 ROWDY: 28:26 DALE: 24:30 SHEREE: 28:25 ALESHA: 31:28 LES: 44:28 CLARKY: 22:46 GLYNNY: 27:40 SLOANY: 24:01 ROBBO: 25:25 BRANDON: 26:37 DEB: 24:03 LISA: 26:04 DEB JNR: 27:25 SUE: 25:46 21, 15, 9 Pull Ups, KB Swing (24/16) and Push Ups ALESHA: 7:13 DALE: 5:05 AIDAN: 4:53 'JACKIE' & AMRAP 10 reps of Push Press, SDHP & Situp PAUL G: 7:10 and 8 FI: 7:55 and 8 SAM: 10:55 and 6 SUE: 8:36 and 7 HAWKO: Baseline 5:40 and 6 for AMRAP RAMMA: 9:52 and 8 BRANDON: 9:45 and 8 CLARKY: 7:05 and 12 GLYNNY: 7:39 and 9 DEB: 8:36 and 9 DEB JNR: 8:00 and 9 SLOANY: 6:58 and 10 ROBBO: 8:18 and 9 Good results again with some significant PB's. Well done to all and also great effort by Robbo with his Jackie time. | Brian - Trainer REXWelcome to the Raw Edge Fitness BLOG. CategoriesArchivesNovember 2011 |
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