Raw Edge Fitness

Alright everyone, Tickets are now available to purchase for our 1st BIRTHDAY/CHRISTMAS PARTY.
Tickets are available from the gym or contact us.
There are limited tickets, so be quick so you don't miss out!!

Saturday, 28th August 2010

Jo- 214
Dale- 226
Anne- 206
Deb J- 240
Aidan- 263
Robbo- 295
Sheree- 267

Friday, 27th August 2010

Brandon- 24.01
Aaron S- 26.41
Aaron H- 28.53
Sheree- 26.20

Alt WOD

Teresa- 11.00

Thursday, 26th August 2010

WOD 1
Sloany- 29.06/10.20
Dunny- 25.20/11.09
Sheree- 35.00
James- 26.30
Robbo- 34.55/9.18
Craig- 35.43
Deb S- 29.55

WOD 2
Sue- 13.55/12.22
Fiona- 13.06/13.10
Arron S- 13.14/15.07
Jane- 14.03/12.32
Daniel- 12.26 scaled
Teresa- 16.48 scaled

Baseline and AMRAP
Pat- 4.29/10 rounds
Jo- 6.25/9 rounds

Wednesday, 25th August 2010

Julie- 28/6.52
Sam- 18/8.35
Fiona- 25/4.40
Jane- 25/7.05
Dale- 24/6.39
Anne- 23/7.22
Aidan- 24/6.39
Aaron H- 2

Tuesday, 24th August 2010

Sloany- 21.20
Robbo- 24.50
Craig- 25.13
Sheree- 25.10
Bec H- 24.00

Alt WOD

Scott- 14.50
Sue- 15.44
Oscar- 16.00
Jane- 16.25

Monday, 23rd August 2010

Jane- 13.42
Daniel- 16.09

Alt WOD
Charlotte- 9.17

NETBALL GIRLS
Francine- 22.09
Ange- 21.01
Kate- 21.26
Alicia- 22.40
Michelle- 20.51
Gabby- 20.03

Guys whether you are new to CrossFit or been at it for sometime. Come down and have a crack at our Workshops. Free to all our package members and only $5.00 for our casuals. The workshops will improve your technique and make your movements more efficient, hence increasing overall performance.

For our newer members, FUNDAMENTAL sessions are the order of the day. If  you are still struggling and want some extra one on one training get on board these.

COMPETITIONS - Stay tuned, there is some stuff on the radar and I will let you know more soon.

BOOT CAMPS - Get on board guys. With some new training areas and ideas these are going to be good!!!

Remember guys, we are nearly into September, so let Sam know ASAP whether or not you can come to our first birthday/Xmas bash.

Lastly, for all you guys that haven't had the chance to train for a while, come down and check out whats new at REX. Nows the time to get on down and back into training as the warmer months approach.

Hope to see you down there soon. 

Check out this Adidas commercial for the 2010 CrossFit Games.

Also, check out our youngest CrossFitter training hard...

Friday, 13th August 2010

"Coe"

Bec- 12.50
Louise- 17.08
Jane- 15.15
Elise- 18.05
Sue- 17.45
Aaron S- 19.40
Sheree- 15.17

Saturday, 14th August 2010

"Filthy 50"

Oscar- 25.08
Scott- 25.24
Jane- 29.03
Sue- 31.32
Sheree- 28.53
Fiona- 23.30
Kellie- 26.03
Deb J- 25.57
Robbo- 25.46
Petrina- 27.38

Monday, 16th August 2010

Daniel- 24.36 scaled
Fiona- 25.24
Jane- 27.44
Dale- 28.35
Anne M- 29.59
Bec H- 28.54
Aaron H- 34.23
Julie- 29.05
Charlotte- 35.56

5rm Deadlift

Dale- 75kg
Anne M- 75kg
Bec H- 100kg
Aaron H- 100kg
Julie- 75kg
Charlotte- 50kg

"Baseline"
Dom- 11.34

Netball Girls
"Fight Gone Bad"

Ange- 256
Alecia- 249
Kate- 274
Michelle- 284
Clare- 233

Tuesday, 17th August 2010

Brandon+Dunny- 85
Deb+Louise- 107
Robbo+Jane- 65
Sloany+Olesia- 40
Clayton+Bec- 58

Brandon- 14.31
Sloany- 16.04
Robbo- 16.26
Louise- 14.33
Sheree- 12.52
Olesia- 16.45
Clayton- 16.54
Bec- DNF
Craig- 14.32
Sam- 13.44
Jane- 13.27
Dunny- 18.16

"Alt WOD"

Oscar- 11.53/5
Fiona- 12.28/7
Aaron S- 12.27/5
Scott- 11.56/5
Teresa- 16.33/4
Charlotte- 15.17/4
Craig- 13.55
Sheree- 14.22
Sam- 15.10

Wednesday, 18th August 2010

Charlotte- 11/10
Sam- 12/10
Jane- 13/12
Julie- 15/12
Fiona- 17/19
Dunny- 13/16
Aaron S- 13/15

Thursday, 19th August 2010

"Eva"

Jane- 38.29
Sue- 38.14
Brandon- 32.49
Sloany- 36.53
Craig- 42.02
Sheree- 38.36
Glynny- 35.12
Robbo- 42.40

"Baseline and AMRAP"
James- 5.59/10 rounds

Friday, 20th August 2010

Bec H- 16.24
Sheree- 16.05
Aaron S- 20.22
Julie- 16.12

Saturday, 21st August 2010

Dale, Sheree, Jane and Sue- 12.30

Dale- 7
Sheree- 9
Sue- 8
Anne- 8
Julie- 9
Bec- 9
Sam- 6
Aaron S- 10
Aaron H- DNF
Aidan- 10

Hello all.
Just a quick reminder for you all to keep checking your workout logs which are all kept near the front desk. It is up to you guys to keep them updated every time you come in that way you can compare times, reps etc when the work out is repeated down the track. We keep electronic copies of everything each and every one of you do as a back up just in case you forget.

XMAS / 1 YEAR ANNIVERSARY

Don't forget this is on the 27th NOVEMBER and you are all welcome. Let Sam know ASAP for catering purposes. It will be a big night and give you all the change to celebrate 1 YEAR of training at REX (Raw Edge Crossfit - Thanks to Sloany for this). Also the last chance to unwind prior to getting down and dirty training up for Sectionals in 2011.

Don't forget to check out our updated programme. Boxing is now on Tuesdays and Thursdays at 5.30pm. You will need to book in with Sam, as a minimum number are required.

WORKSHOPS start next Friday and I encourage you all to get down to them. With a heavy emphasis on developing technique and improving your efficiency in the workouts, all will benefit.

Lastly, keep up the good work guys, it has been a big year so far and promises to pick up over the next few months leading into competition time next year. I encourage all of you, who have come so far to keep at it and we hope to have a strong showing at the lead up to the games next year.

Welcome to all our patrons and new comers to the new Raw Edge website. The other news is that we are now officially a CrossFit affiliate, hence the new name RAW EDGE CROSSFIT.

First though the website. There are a few changes, as you can see from the main page, but all the existing information, photo's etc will remain the same.

With the affiliation, there will be the obvious benefits of being part of the CrossFit community, which will become evident from now onwards. The community is world wide and no matter where you go, whether in Australia or anywhere else, you will find an affiliate.

In terms of our product, nothing will change. We will continue to provide a quality service to you, our valuable patrons and we will also be working harder to assist you to achieve your fitness goals. Furthermore additional classes are being offered;

 - Starting the week commencing 16th August 2010, Boxing for Fitness will be run 1730hrs Tuesday and Thursdays, as well as the existing 0600hrs session on Friday mornings. These sessions promise to be intensive and are that something extra you should try.

 - The Workshops will continue to be run Friday arvos at 1630hrs. Due to trainers being involved in courses last Friday and this coming Friday they will commence on the 27th August 2010.

 - FUNDAMENTALS will be run on Saturdays at 1000hrs and we will also offer these sessions during the week upon request. Contact Sam if you are keen to book.

Other news, OCTOBER will see an affiliate gathering at CrossFit Perth. More on this shortly, but all patrons are welcome to express interest now and be a part of this big event. The gathering is also a fundraiser to a worthy cause, but I will provide further info on this soon.

Well guys, I and the rest of the REC crew welcome you to this next step in your training and we look forward to continuing to working hard to help you achieve your goals.

Thursday 5th August 2010
Descending row, shoulder press, kb swings, sit ups, push ups

Oscar- 30.25
Sue- 37.01
Jane- 37.42
Paul- 30.10
Fiona- 35.38
Sheree- 33.46
 
7,7,7,7,7- front squat
Then
5 rounds for time
15x pull ups, 21x push ups, 17x KTE, 200m run

Sloany- 50kg/18.15
Glynny- 50kg/ 20.30
Brandon- 45kg/ 16.20
Clayton- 45kg/ 20.44
Robbo- 55kg/ 21.55
Deb J- 40kg/ 14.45
Louise- 30kg/ 19.15
Bec H- 30kg/-
Craig- 15kg/ 20.59
 
Pairs AMRAP
Skipping/burpees

Lou/ Clayton- 80
Deb J/ Brandon- 64
Sloany/ Craig- 98
Deb S/ Robbo- 71

Alternative WOD 
Neil- 19.38

Saturday 7th August 2010
Baseline + AMRAP

Michelle- 5.34/ 11
Sue- 5.11/ 14
Jane- 5.17/ 13
Fiona- 4.55/ 14
Teresa- 6.39/ 7
Sheree- 5.22/ 13
Deb J- 5.03/ 13
Robbo- 4.14/ 15

5 rounds of: 9x SDHP, 7x box jumps, 5x wall balls

Teresa- 7.00 (4 rounds)
Sheree- 6.03
Deb J- 5.25
Robbo- 5.04

Monday 9th August 2010
“Cindy”

Jane- 18+ 10 push ups

5 rounds for time: 10x clean and jerk, 15x hand release push ups, 20x kb snatch

Dale- 17.10
Anne M- 18.33
Sam- 19.34
Charlotte- 18.04
Teresa- 14.39
Bec- 12.26
Sheree-  15.04

Baseline
Kristie- 14.16

NETBALL GIRLS
“Tabata”
Push ups, sit ups, squats, burpees
Then Row

Congratulations to Sam Beck on getting her first chin-over-bar kip!!

Tuesday 10th August 2010
Shuttle x10, 20x hand release push ups, 10x kb SDHP
Descending reps, 18,16,14,12,10,8

Scott- 13.00
Fiona- 13.10
Oscar- 13.24
Jane- 14.24
Paul- 13.53
Daniel- 11.45 (scaled)
 
21,15,9
Thrusters and burpees
Then
AMRAP in 3 mins x3
7x SDHP, 9x kb swings, 3x sit ups

Craig- 10.11/ 6
Robbo- 9.15/ 9
Glynny- 7.08/ 7
Deb J- 9.06/ 8
Clayton- 7.43/ 8
Brandon- 11.02/ 9
Sloany- 8.54/ 9
Aaron H- 10.10/ 8
Charlotte- 11.12/ 6
Sheree- 11.12/ 6
Lou- 10.30/ 6

Congratulations to Deb Brown Snr on getting her first strict pull up!

Wednesday 11th August 2010
Progressive 1-10 deadlifts
In between deadlifts complete 5x pull ups, 10x push ups, 15x squats

Dale- 15.23
Bec- 15.03
Julie- 12.15
Aaron H- 21.09
Anne M- 17.20
Ruth- 15.23
Sam- 21.55
AB- 14.50

Thursday 12th August 2010
“Barbara”

Jane- 33.50
Fiona- 32.44
Sue- 34.24
Aaron S- 41.32
Paul G- DNF
Daniel- 30.44
Charlotte- 33.20
Sheree- 32.12
Glynny- 29.38
Dave- 34.22
Deb J- 29.08
Robbo- 32.20
Craig- 35.19
Deb S- 28.43

Deb J/ BB- 12.51
Dave/ Craig- 13.41
Sheree/ Robbo- 14.42
Glynny/ Charlotte- 15.13

Check out our workshops being run every Friday afternoon at 4.30pm. The sessions are for 1 hour and each week will cover various movements and techniques to assist you all in developing .

BOOK NOW. This week 13th August 2010 - Olympic Lifting

We have decided on REF's first birthday / Xmas Bash - Saturday 27th November 2010. Invites to be provided shortly.

Lock this in guys as it promises to be a chance to catch up with everyone, celebrate REF's first birthday and unwind after a solid year of hard training.

Remember BOOT CAMPS start September 13th.... Morning and Afternoon sessions available three times a week.

A few things to mention;

With the warmer and longer days nearly upon us, there will be a few changes at REF. As you are aware the Boot Camps start on September 13th and we are planning for them to be bigger and better, with more training areas available and all within close proximity of our primary location.

So sign up now for those if you are keen.

With so many of you keen to compete and aiming to possibly have a 'CRACK' at possibly the Crossfit Sectionals next year, we are shortly going to have SUNDAY morning sessions available. For you that struggle during the week to get that extra session in, now we will have coverage 7 days a week.

WORKSHOPS are also to be introduced shortly. Kettlebell, Olympic Lifting, Kipping and other workshops will be made available to all at a small cost to our members. I urge all of you, especially those keen to compete to attend these workshops as they will assist in your progression and technique.

Meanwhile we are going to provide a sign up sheet for those of you keen to compete at the Sectionals next year both as individuals and a team. Obviously there will be limited opportunities to be in the team as there is only one team alllowed from each affiliate or non affiliate and that is three men and three woman.

Sign up now guys as you would have all seen the efforts of Fi and others at the sectionals and regionals this year and realise that it is for everyone, regardless of experience or fitness levels.