Results 31/05/2010
Monday 31 May 2010 Decending Row 900m, 700m, 500m, 300m, 100m 15x overhead squats 9x pull ups Fiona: 20.20 Aaron S: 22.00 Jane: 24.12 Sandra: 23.24 Candice D: 20.50 Sheree: 20.28 Teresa: 27.20 Anne M: 22.04 Charlotte: 25.27 Rowdy: 20.10 Les: 23.13 Aidan: 19.40 AMRAP in 15 minutes 200m row 10x SDHP 10x Push ups Fiona: 8 rounds BOOTCAMP Tyre Flip x20 Run 200m Push ups x 20 Tyre Flips x 20 Run 200m Sit ups x 20 3 rounds for time Candice G: 18.04 Julie: 17.52 Bec: 23.29 Christy: 19.29 Saturday 29th May 2010 Tyre Circuit Aidan: 26.52 Jane: 29.46 Sam: 28.53 Dale: 29.34 Aaron S: 30.29 Robbo: 29.13 Friday 28th May 2010 BOOTCAMP Run/Row 5000m Deadlift 4000kg 100 Burpees in pairs then 4 rounds for time 25x push ups 25x squats Julie and Anne: 35.04 Bec and Teresa: 35.30 Christy: 35.00 Bec: 4.35 Julie: 3.50 Christy: 5.04 Anne: 8.01 Teresa: 3.57 Thursday 27th May 2010 Caveman Fiona: 18.43 Jane: 21.37 Aaron S: 21.48 Sam: 21.34 Paul M: 18.21 Christy: 19.45 Aimee: 20.37 Bec H: 23.34 Jason Marks Deb Snr: 15.03 Clayton: 14.25 Aaron H: 13.46 Sloany: 14.05 Glynny: 15.50 Robbo:14.19 Wednesday 26th May 2010 5 rounds for time 5x Deadlifts 80/60kg 10x Burpees 4x Jumping Pullups 6x Push ups 8x GHD Situps Teresa:7.13 Anne:5.43 Bec H: 5.11 Chelsea: 5.40 Charlotte: 6.08 Jane: 6.13 Aidan: 6.35 BOOTCAMP 10x10 Aaron: 28.27 Julie: 33.00 Christy: 36.26 Add Comment Primal Throwdown 28/05/2010
As you are aware Southern Crossfit have ceased taking entries for participants for this event. So far 100 people have registered. But don't worry they may be taking more entrants and as soon as we hear back we will let you know. REGIONAL WODS 25/05/2010
Individual events for the Crossfit Regionals in Sydney earlir this month, as promised and a link for the result Individual Event 2 2 Sled pull overs 20m (40/20kg) 2 Sled pull over2 20m (60/30kg) Individual Event 3 (25 Min cap) Individual Event 4 Men Individual Event 4 Women Individual Event 5 * Full squat clean and jerk. Winter Training 25/05/2010
Well the cooler months are well and truly set in. Winter boot campers are doing well, even with the increased usage of the gym and less outside activities. You will also get the opportunity to sample some of the other training areas we have incorporated into are training camps over the coming weeks. Due to the you all sticking it out even as the colder weather sets in, we have included the 5.30pm sessions Monday through to Thursday for those that can't get there at the earlier times. Don't forget the extra training session on Thursday for those keen to do that bit extra leading up to competing. This week we will be registering all those keen for the Primal Throwdown. Some of you have got on, but the rest of you need to get on ASAP before theycap the number of competitors. Again keep the hard work up guys and you will all be pleasantly surprised competing at the Primal Throwdown. Recent Results: Tuesday 25th May 2010 'CHELSEA' Sam: 30 rounds scaled Deb B Snr: 30 rounds scaled Stalk: 30 rounds scaled Sloany: 30 rounds scaled Oscar: 30 rounds scaled Dunny: 30 rounds alternate scaled Sue: 30 rounds scaled Glynny: 30 rounds RXD Jane: 30 trounds scaled Clayton: 30 rounds scaled Scott: 30 rounds scaled Charlotte: 30 rounds scaled Candice: 30 rounds scaled Aaron: 30 tounds scaled Robbo: 30 rounds alternate scaled Teresa: 30 rounds scaled Dale: 30 rounds scaled Christy: 30 rounds scaled Monday 24th May 2010: 'LUMBERJACK 20' Mez: 18:55 Anne: 20:55 Charlotte: 23:57 Lisa: 22:35 Teresa: 18:47 Les: 22:45 Aidan: 23:00 Saturday 22nd May 2010: 'HELEN' Ross: 12:49 Aidan: 10:59 Sam:13:00 Jane: 13:04 Dale: 12:08 Matt: 9:46 Friday 21st May 2010: BOOT CAMP SESSION: Aaron: 35:50 Bec: 32:37 Charlotte: 35:54 Teresa: 39:21 Lauren: 26:30 Thursday 20th May 2010: 5 rnds of - 10 x Burpee, 20 x Push Ups, 30 x Situps and 40 x Squats 500m Row Time Trial Fiona: 19:00 then 1:48 Aaron S: 23:45 then 2:00 Chris: 22:40 then 1:40 Paul G: 19:15 then 1:42 Sam: 19:05 then 2:06 Jane: 19:15 then 2:10 Dunny: 22:30 then 1:45 Sue: 19:07 then 2:05 Jess: 19:13 then 2:06 Sandra: 30:55 then 2:18 Clayton: 24:36 Teresa: 20:16 Wednesday 19th May 2010: 'EVA' Anne: 35:36 Dale: 35:38 Fiona: 33:52 Teresa: 38:32 Bec: 35:40 Sue: 34:52 Jane: 37:30 Charlotte: 45:51 Les: 33:49 Chels: 31:43 Robbo: 32:50 alternate Deb: 31:21 Glynny: 35:05 No Title 19/05/2010
Guys, make sure you come and see me sooner than later to organise registration for the Southern Crossfit event. They may be capping the number of competitors for the gig, so we need to get everyone registered now. Remember it is $35.00 to enter and you receive a T'shirt for participating plus two passes for spectators. We already have a number of passes for spectators so if you want some come and see us. On a separate subject great results and efforts by all you guys this week. HIT and BOOT camp crew have put in solid efforts at all sessions and this is again reflected in your times. From me, it is good to see that technique is improving across the board and everyone is finding the full ROM (range of movement) even when fatigue has well and truly set in. I think al lot of you have stepped up anyways with Primal Throwdown on the calendar and so many of you wanting to have a go. So, training over the next four weeks will be stepped up and you will all be given the opportunity to improve existing times for some of the bench mark workouts that you have completed before as well as improve overall strength in some of the big lifts. AND.... I am hoping..... that a few of you will master the kip and strict chins and be all over it by July. Crack on guys!!! Competition Time 17/05/2010
A little over a month till Southern Crossfit's 'Primal Throwdown' (Saturday 3rd July)and the response from REF crew has been awesome. If you haven't registered your interest let one of our trainers know. The event promises to be a great experience for all of you who have been training so hard over the last few months and it will also give you a taste of what competition is all about and expose you to other keen crossfitters from not only in W.A. but interstate as well. The event has three levels, beginner, intermediate and prescribed or RXD, so caters for all levels of fitness. We will be assisting you in registering for the event at the gym over the next week or so. The cost to you to enter is $35.00 and when you register we will assist in entering all of your stats (max deadlift, 500m row time etc) as most of you wont have these details. Prior to the event we will provide each competitor a T'Shirt / Singlet for the day, so we can fly the REF flag. We will also be providing refreshements during the event and afterwards, to ensure you are all operating at max capacity!! All staff at REF are looking forward to seeing all of you in action and will be competing as well. RECENT RESULTS: Thursday 13th May 2010: 'FIGHT GONE BAD' Mark: 273 Fiona: 274 Sam: 273 Paul: 318 Jane: 263 Sue: 264 Stalk: 251 Charlotte: 187 Sandra: 146 Teresa: 223 Sharne: 202 Bec B: 219 Glynny: 249 Matt: 291 Sheree: 260 Chels: 273 Sloany: 270 BB: 342 Saturday 15th May 2010: 'FILTHY 50' Aidan: 25:30 Sam: 30:45 Sue: 29:35 Jane: 29:58 Dale: 27:45 Kel: 22:30 Matt: 25:25 Chels: 21:20 Monday 17th May 2010: PUSH JERK 3RM & WOD - 5 rnds of 200m Run, 12 x Burpees & 21 x Squats: Anne: 30kg & 18:01 Teresa: 25kg & 21:45 Chels: 45kg 1RM & 17:18 Stalk: 100kg 1RM & 15:45 Well done to the boot campers today who completed Saturday's WOD. Great effort by all including our new boot campers Candice and Anne. Tough WOD, which all peservered and completed. Aaron: 33:28 Ross: 33:50 Christy: 28:13 Candice: 29:53 Charlotte: 33:36 Bec: 29:36 Anne: 38:32 Les: 39:00 Not forgetting the morning crew who completed a scaled version of the Filthy 50, the Filthy 25. AB: 14:05 Sandra: 14:38 Jo: 15:25 Nik: 15:32 Great effort guys, keep up the solid training leading up to the Primal Throwdown. Here's to a good show by all REF guys in all categories. Results 12/05/2010
Results from recent training; Monday 10 May 10 - 'El Diablo' Chels: 29:35 Charlotte: 36:02 Dale: 29:48 Tuesday 11 May 10 - Sectionals WOD 800m Row Push Press x 18 (45/30kg) 600m Row Push Press x 15 400m Row Push Press x 12 200m Row Push Press x 9 100m Row WA / NT / SA Results: Male Fastest: 10:15 Female Fastest: 12:11 If you competed in the SECTIONALS - RANKING Scott: 14:05 Fi: 14:30 Ranking 9th/19 Sam: 16:20 Ranking: 18th/19 Jane: 15:07 Ranking 16th/19 Nik: 15:24 Ranking 17th/19 Jo: 15:21 Ranking 17th/19 Charlotte: 15:09 Ranking - 17th / 19 Sheree: 13:42 Ranking - 4th / 19 Christy: 13:50 Ranking - 5th / 19 Teresa: 17:30 Ranking - 19th / 19 Robbo: 12:10 Ranking - 15th / 36 Brandon: 13:10 Ranking - 17th / 36 Cindy: 14:10 Ranking - 8th / 19 Glynny: 12:09 Ranking - 14th / 36 Wednesday 12 May 10 AMRAP 20 mins of 5 x OHS, 7 x GHD Situps & 9 x Push Ups then Tabata Row; Dale: 26 Row 913m Anne: 26 Row 800m Jane: 19 Charlotte: 24 Rowdy: 15 (GHD SItups) Row 843m Teresa: 16 Sandra: DNF Row 815m Les: 15 Row 816m Regionals - The Aftermath 09/05/2010
Back on deck after a big weekend crossfitting at the Regionals. Great event, great atmoshpere and awesome effort by the Perth contingent. CFP representation did extremely well with individual athletes ranking high in the final standings. In fact all the W.A. athletes put in a first class performance and can all hold their heads high. As for us, the sole team from W.A. What can I say we had a crack at it and did our best. With 14 teams competing in the affiliate events, CFP finished 10th overall. Competition was tough with some strong representation from the Kiwi's and interstate teams. The WOD's were tough, with a good mix to test all fitness levels and abilities. I am extremely happy with our efforts and must make special mention to the girls, Jamie (Team Captain) and Sam who didn't have the luxury of resting for any of the events and had to complete them all. Luckily for us fellas we had the spare man to rotate through. We hope to shortly post some photo's of the event and will also post details of the WODS and results. Stay tuned...... Crossfit Regionals THIS WEEKEND!! 05/05/2010
This weekend sees myself and Sam travelling over to Sydney for the Regional games. I am competing in a team with members from Crossfit Perth for 1 of six spots for the World games in the U.S. in July. Hoping to go well and will update you all when we get back. Recent Results; Saturday 1st May 10; Mini Cindy & Burpee / Deadlift Circuit; Aidan: 18 & 6:00 Jane: 16 & 7:12 Sam: 16 & 8:04 Matt: 24 & 6:00 Deb: 24 & 6:38 Monday 03 May 10; 'BARBARA' Nik: 23:51 (s) Jo: 25:37 (s) Sandra: 29:20 Sharne: 33:07 Lisa: 26:09 Chels: 24:51 Charlotte: 25:07 Alesha: 27:06 Sheree: 25:48 Kelsea: Baseline 6:44 & AMRAP 12 Tuesday 04 May 10; PAIRS CIRCUIT; Jan & Sue: 25:57 Sam & Fi: 24:03 Julie & Bec: 26:35 Robbo: 28:10 Rowdy: 28:12 Alesh & Cheree: 29:35 Glynny: 29:02 Deb J: 30:05 Deb S: 29:03 Charlotte / AB: 30:45 Wednesday 05 May 10; 10 rnds for time Run 200m, 5 x Burpees & 10 x Pull Ups Sue: 26:09 Jane: 30:54 Charlotte: 24:25 Aidan:26:20 Les: 30:28 Remember to let me know if you are keen to have a crack at Southern Crossfit in July. I am hoping to put in a team from REF for all levels. NEW to REF, Saturday fundamentals to be incorporated after the circuit training for those that wish to improve technique further across a broad range of movements and develop new skills. Also coming soon Kettlebell and Olympic Lifting Worshops. More shortly. BOOT CAMP 2 - FINAL 01/05/2010
Listed guys are the results for the first two boot camps, including the final assessment conducted for boot camp two on Friday the 30th April 2010. For those that missed it please feel free to come down to the gym and we can run you through the assessment so you can see how you have progressed. Some of you have completed all three assessments whereas others have only done one or two. Overall very happy with results and some of the fellas achieved excellent results on weight loss and body composition. The ladies on the other hand have achieved excellent results in fitness levels, toning and weight loss, which is very satisfying for not only you guys but for us as well. Initial / Final Results: SIT UPS PUSH UPS PULL UPS DIPS BEEP TEST Morning Crew: Nikki: 56/70 40/54 21/23 69/64 7.1/8.4 James: 44 30 12 56 6.1 Ruth: 40/69 32/59 14/19 65/61 9.1/10.4 Katrina: 60 38 8 64 4.3 Mark: 22 32 6 32 3.6 Fiona: 71 36 22 54 5.3 Sonia: 35 11 10 47 3.5 Jessica: 38/72 21/55 16/19 70/30 3.5/6.6 Sue: 47/69 29/32 16/19 53/53 6.3/7.9 Vanessa: 29 15 5 39 2.4 NOTE: Final assessment dips were taken over 1 minute not 2 minutes which the initial assessments were conducted over. New Starters: Morning: Lizzy: 39 33 14 28 3.7 Melissa: 34 17 6 22 2.2 Daniel: 45/80 42/60 11/15 19/30 4.5/6.1 Wade: 45/75 52/71 10/17 30/58 3.4/5.3 Nella: 57 50 12 23 5.7 Aaron: 33/83 43/61 17/27 11/56 3.7/6.9 Ami: 63 29 15 11 8.7 Initial/Final Results: Afternoon Crew: Ross: 42/64/74 46/70/77 18/32/30 34/42/41 5.3/10.3/6.2 Julie: 46/100/107 42/111/127 24/25/39 44/49/78 3.5/6.9/6.2 Sandra V: 30/60/74 13/34/45 3/10/15 20/34/50 2.5/4.1/4.2 Christy: 41/79/107 32/67/68 9/20/30 46/52/60 3.1/7.2/7.3 Nat: 48 40 13 53 4.6 Rebecca B: 23/62 32/42 3/22 13/30 2.4/6.3 Megan W: 35 23 20 22 2.4 Leah: 30 25 13 40 3.4 Carmelina: 33/67 23/65 19/28 33/27 4.3/7.7 Rebecca O: 34 20 2 38 2.4 Sandra W: 33 38 14 33 3.5 Rebecca H: /65/81 /65/84 /22/32 /49/72 7.5/5.8 Afternoon Crew New Starters: Cindy: 56 60 10 40 6.9 Shoneez: 110/104 82/62 25/30 55/60 8.4/7.3 Amanda: 80 64 20 55 3.7 Charlotte: 74/73 50/66 27/23 46/61 6.6 Kath: 46 55 20 30 5.1 Julie C: 86 68 35 57 9.10 Teresa: 80 54 15 65 3.1 Catherine: 118 63 30 60 6.2 NOTE: Testing conducted for pushups/situps was over 2 minutes, while pullups and dips was conducted over 1 minute. | Brian - Trainer REXWelcome to the Raw Edge Fitness BLOG. CategoriesArchivesNovember 2011 |
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