Update on recent activity. Gotta say before I post the results, a big well done to all as they continue to smash PB's time and time again. I know that all trainers are impressed by your efforts and progression. Keep it up guys.
Just a quick update concerning future events and some of the training planned at REF.
Boot Campers - Progressing nicely with some noticeable changes in fitness levels of all boot campers. Theresa on the arvo crew is kicking backside with her overall level of fitness and body strength improving significantly. Well done. All in all though very happy with everyone, so keep putting in guys.
With the cooler weather coming on and the chances of the odd 'mini cyclone' popping up, running sessions at the gym are an option available to you all. If it is the case that the weather is bad, then we will hold the sessions at the training facility. As with yesterday, we will SMS or ring you to advise of this.
HIT Circuits - For those partaking in these smash sessions, some noticeable changes will be the progressive exercises introduced on most sessions. It is the intention of the trainers to provide you the opportunity to improve in various weighlifting and gymnastic movements and also work on your weaknesses. Some of you have mastered these movements and we will continue to introduce new movements and techniques as you continue to improve.
Boxing Circuits - These will be a more 'by request' session. As the boot camp and HIT circuits are keeping us fairly busy, the opportunity to do the boxing sessions must be pre arranged with our trainers. We are more than happy to run these sessions, but will only do so when you have previously arranged this with our trainers. The only exception at this stage will be the Monday morning sessions which will continue. I will let you know more shortly.
Lastly, I again want to thank you all with your efforts and continuing patronage to REF. We look forward to continuing to provide you the committment and attention, as you strive to go above and beyond your normal limits.
Results from recent wods;
Row 400m Sharne: Scaled 1/2 - 13:35
50 x PU Bec: Scaled 1/2 - 12:46
50 x Situps Anne: 16:15
50 x Push Ups Dale: 16:00
50 x Lunges Aaron: 16:08
50 x Ball SLams Sam: 16:32
Row 400m Fiona: 15:50
20 x Deadlifts Stalk: 27:06
Run 400m Deb: 23:10
20 x KB Swings Ricko: 25:42
Run 400m Robbo: 25:12
20 x Front Squats Glynny: 22:58
Run 400m Dunny: 28:22
20 x Burpees
20 x Pull Ups
20 x Box Jumps
20 x Squat Cleans
Little late, but here are some of the results by the boot campers of the 10m of death as well as the obstacle course times from Friday's session;
Morning - Boot Camp 1 Boot Camp 2
Nikki: 16 16
Ruth: 18 18
Andrew: 13 14
Afternoon - Boot Camp 1 Boot Camp 2
Sandra: 11 11
Julie: 14 14
Theresa: 9 9
Cindy: 14 14
Bec Hunt: 15 15
Fiona / Daniel: 1st effort - 4:33 2nd effort - 4:20
Susan / Wade: 5:48 3:50
Nella / Lizzy: 5:21 4:30
Nikki / Ami: 4:58 4:38
Shoneez / Kath: 5:10 4:35
Aaron / Melissa: 8:00 8:10
Christy / Theresa: 5:06 4:20
Bec / Cindy: 4:19 3:36
Charlotte / Sandra: 4:40 3:59
Julie / Melanie: 4:04 3:40
Adam / Aimee: 4:01 3:46
Congrats to Ruth for having the best time number for thr 10m of Death = 18
Congrats to Bec and Cindy from the Afternoon crew with a time of 3:36 for the Obs Course.
Now that you have that bench mark, make sure you better it next time guys.
Results over the last few days. Good efforts by all, with some tough workouts completed;
'FIGHT GONE BAD'
Deb: Scaled total of 483
Stalk: Scaled total of 416
Rowdy: Scaled total of 346
Charlotte: Scaled total of 457
Lisa: Scaled total of 437
Chels: Scaled total of 439
Glynny: 364 Rxd
Aidan: Scaled total of 361
Sue: Scaled total of 419
Sam: Scaled total of 359
'BARBARA' 1st 2nd 3rd 4th 5th
Deb: 3:20 3:04 3:08 2:39 2:43
Robbo: 2:50 3:14 2:57 2:52 2:45
Stalk: 2:30 3:04 3:13 3:08 4:42
Dunny: 2:59 4:00 4:09 4:05 4:42
5 x Thruster (40/30kg)
7 x Hang power Clean
10 x SDHP
Deb Snr: 10 rounds
Clarky: 9 rounds
Glynny: 6 rounds
Charlotte: 11 rounds
Baseline: Sheree: 6:31
Well it has been a full on weekend with Fiona and yours truly having a crack at the Crossfit Sectionals in Joondalup. All the finest crossfitters from N.T, S.A and W.A, got together over the weekend of the 13th and 14th March to compete for a spot at the regional games in Sydney later on this year with the end result being three males and three females being selected to participate in the World Crossfit games in the U.S. in July 2010.
Unfortunately representatives from REF were limited, with the fear of the unknown getting the better of majority of the potential athletes, but there is always next year.
Results were surprising with our own Fiona GAMBLE showing that she has got it and performing well over the two days. She completed three out of the four heats and won a couple of the heats with some huge efforts. Great experience and I think Fiona will back it up next year, bigger and better.
Thanks to those members that came down and supported Fiona and I. Deb and Ami BROWN, Aidan, Sue, Jane, and of course my supportive family who stuck it out over the weekend, while I smashed myself. Again great experience and with the wide range of ability and experience of the athletes that competed, it goes to show that Crossfit is for everyone, no matter how fit or how inexperienced you are.
Thanks to Jas from Crossfit Perth who with his army of volunteers put on a great show for all. The organisation and logistics that goes into putting an event of this nature together is huge and they did it well. Looking forward to the next one.
Where did I come you ask? Fairly happy with coming in at 21 out of the 40 odd athletes that had a go. Got blown away on the first WOD, which involved a run, but managed to redeem myself on the other three, which involved a bit more strength, including a PB on the deadlifts of 190kg. Couldn't quite crack out the double tonne. Hears hoping to finishing higher next year.
As with workouts from the last few days, they will be posted shortly.
Make sure when you see Fi down at the gym that you congratulate her on her efforts and ask her about the workout that she shouldn't have scaled?
Recent results from the last few days of solid training.
'TABATA HELL' completed on 6 March 10
Measured by total of lowest score achieved for each round.
Deb B: 60
'KELLY' completed on 8 March 10
09 March 10
Burpee / Pullup Circuit
Deb Jnr: 22:10
Deb Snr: 21:09
Good results by all. Times improved on most but more importantly technique and using the prescribed weight is the most notable change. Well down guys, keep it up.
Well Boot Camp 1 has finished and Boot Camp 2 has just kicked off. To all those originals, thanks again for your efforts and if you aren't continuing on, hopefully you are happy with the results you achieved throughout the course of the 6 or 8 weeks. For those staying with us, we all look forward to working you hard and making you fitter. Here are the results from the intial January tests and tests today;
Initial / Final Results: SIT UPS PUSH UPS PULL UPS DIPS BEEP TEST
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.
Lizzy: 39 33 14 28 3.7
Melissa: 34 17 6 22 2.2
Daniel: 45 42 11 19 4.5
Wade: 45 52 10 30 3.4
Nella: 57 50 12 23 5.7
Aaron: 33 43 17 11 3.7
Ami: 63 29 15 11 8.7
Ross: 42/64 46/70 18/32 34/42 5.3/10.3
Julie: 46/100 42/111 24/25 44/49 3.5/6.9
Sandra V: 30/60 13/34 3/10 20/34 2.5/4.1
Christy: 41/79 32/67 9/20 46/52 3.1/7.2
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 /65 /22 /49 7.5
Cindy: 56 60 10 40 6.9
Shoneez: 110 82 25 55 8.4
Amanda: 80 64 20 55 3.7
Charlotte: 74 50 27 46 6.6
Kath: 46 55 20 30 5.1
Julie C: 86 68 35 57 9.10
NOTE: Testing conducted for pushups/situps was over 2 minutes, while pullups and dips was conducted over 1 minute.
ALSO - Some of our trainers and trainees will be participating in the CROSSFIT Sectional Games at Perth Crossfit this Saturday / Sunday. I will post more details during the week. But if you can get down to support the crew, let me know.
10 by 10
04/01/10 - Results and names of people that completed this WOD previously. Compare with previous post on 01/03/2010.
Rach: 29:24Brea: 29:36
06/01/10 - Results of 'KELLY', which was 5 rounds for time of 400m Run, 30 x Box Jumps and 30 x Wall Balls. Scaled weights applied
12/01/10 - Results of 'JACKIE', which was 1000m Row, 50 x Thrusters and 30 x Pull Ups. Scaled weights applied.
Deb B: 08:50
Deb Jnr: 09:53
Sam B: 11:28
Stalk: 07:43 Scaled
14/01/10 - Results of 'CHELSEA', which included 5 x Pull Ups, 10 x Push Ups and 15 x Squats. One round on the minute for 30 mins.
Paul G: Scaled completed 16 rounds
Glynny: scaled completed 24 rounds
Dunny: scaled completed 22 rounds
Robbo: scaled completed 24 rounds
Brandon: scaled completed 24 rounds
19/01/10 - Results of 'HELEN' which included 3 rounds for time of 400m run, 21 x KB Swings and 12 x Pull Ups.
Stalk: 11:00 Scaled with Row
Deb B: 13:04
Dan O: 10:50 (01/02/10)
Rowdy: 10:54 (01/02/10)
Charlotte: 17:42 (01/02/10)
Results posted so you can compare when we repeat these particular workouts. As previously stated I will now post the results for workouts as often as possible as well as the date the workout was completed previously, so you guys can gauge progress and address weaknesses.
Thanks to all the Boot Camp 1 guys. As part of a wind up we are having a dinner on Friday the 12/03/10, so if you can please try and get there. Boot Camp 2 commences on Monday and final and first fitness assessments will be conducted.
Look forward top seeing you at Wangara on Monday.
Well, the final session for boot camp 1 ends tomorrow and it has been a quick eight weeks. All of the boot campers have performed well over that period and again I can only reiterate how happy all trainers are with your progress. The majority are keen to kick on to Boot Camp 2 and I can promise you that we will continue to work you hard. To the new guys on boot camp 2, I look forward to working with you and I am sure you wont be disappointed with what we have planned.
A couple of quick reminders guys. Our 9.30am sessions Monday, Tuesday and Thursday are up an running so make the most of these if you can. Run at the gym in Wangara, they cater for all levels of fitness and are cheaper than the normal HIT classes. So get on board..
Also we are cranking up out boxing classes, Monday through to Thursday. Times range from 5.30pm through to 7.30pm on each of those days, depending on demand and the two trainers running those sessions are very experienced in this field and can promise you good training. They will not only work you hard, but improve your skills and overall technique as well as combine some metabolic conditioning activities to improve overall strength and fitness. Again the boxing caters for all levels of fitness and is a good alternative to the HIT sessions.
Results for the last couple of sessions will be posted shortly and I will also be posting, where you have repeated the same workout, your previous time and the more recent time, so you can compare results. All of you will be pleasantly surprised.
Brian - Trainer REX
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