Well the WODS have been posted for the RXD on Saturday at the Throwdown. Same as the beginner and intermedate with a couple of subtle differences.

WOD 2: C & J 2RM then chest to bar pullups in 7 minutes
WOD 3: Suicide's 7.5m x 10 then wall balls on the minute every minute for 12 minutes.

Both WOD's 1 & 4 will be posted shortly. So far the WODS look nasty, but looking forward to having a go.

Great effort by Aimee who completed her physical assessment today and did very well. 8.7 on the beep test and completed everything with ease. Good Job!!!! She goes to the next stage and here's hoping that she makes it through to the top few and gets a job in October.

Welcome to all those new guys to REF, who have started recently and welcome back those guys that had a bit of a break and are keen to get back into training again. To our existing crew keep going team, you are all smashing it.

Couple of things to keep you guys in the loop;

PRIMAL THROWDOWN - One week to go, make sure you come on down in your colours and support the guys competing. I am still hopeful for those guys that are still keen to have ago to get in at the last minute, so make sure you keep that training gear handy. If you need a pass to the event see us at the gym and we will hook you up.

COMPETITION DAY 31st JULY - Register for this one guys. We want as many of you having a go as possible. $5.00 entry and we are looking for the 'TOP DAWGS' at the gym. Entry fee goes towards prizes for winners on the day. Remember there will be two classes, prescribed and scaled, so everyone has a chance. The WODS will also be fairly simple and cater for everyone's strengths so competition will be close.

5.30PM CLASSES - On now so if you struggle to get to the earlier ones, this is for you. Also the Monday, Wednesday and Friday morning BOXING / CIRCUIT classes are on. 6.00am to 6.45.

FUNDAMENTALS - Guys if you can get there come down and go through the fundamental training. We go over the basic fundamental movements as well as cover some of the more progressive movements. Always worthwhile to improve technique whenever the opportunity presents itself. SATURDAY mornings from 10am to 10.45.
 
Thats about it. Results to be posted shortly. Keep up the solid work.

Lastly check out this WOD for the girls at the Regional Games Australia 2010.

http://www.youtube.com/watch?v=-An9lbwp7go&feature=related

Two U tube vids from Crossfit concerning nutrition and also another one regarding paelo eating. The paelo one is a good one to g
Enjoy...

http://www.youtube.com/watch?v=9Ofmj7OxsqI

http://www.youtube.com/watch?v=G5o3KHfsmMs&NR=1

http://www.youtube.com/watch?v=uCFZoqmKf5M&feature=related

Well done to those crew that attempted and completed Murph today. A solid effort by all and times were excellent. For those that missed it, don't worry the opportunity will present itself again soon enough. Brandon got the quickest time as he smashed the runs and worked hard through everything else. Well done to Glynny as he RXD everything and finished with a very respectful time. Also great job by Sloany, who I look forward to training up even more for the Crossfit Games 2011. You know why brother.. and Teresa great job and no follow through??

Also, I just wanted to add a quick comment or two concerning a couple of our PT clients. Adam and Aidan have been with us know for some time and it is pleasing to say that their results have been awesome. Both came on board from after having a period of time off with little to no physical activity and to see their progress from the start to now is something that has been inspirational. 

Aidan is down to compete in next months Primal Throwdown and we all wish him all the best as he makes his first appearance at a Crossfit event. He has well and truly got the bug and we look forward to seeing him next year at the Crossfit Sectionals and hopefully the Regionals if all goes well. 

Adam's strength has come a long way and for us trainers it is pleasing to see his PB's week after week.  He's looking forward to cracking 200kg in deadlifting and I aim to assist him to master his olympic lifting and establishing some solid PB's.

Times and WODS to be posted shortly guys.

July 31st is the date. First REF competition day, to give everyone the opportunity to experience competing. Two classes, scaled and prescribed and the WODS will cater for all. Register now guys.

Also, don't forget the Primal Throwdown on Saturday the 3rd July. We want max REF numbers at the event, whether competing or spectating, it is going to be a big day with all the crossfit affiliates plus other gyms who train crossfit getting involved. Good opportunity for all of you to see some of the athletes kicking around not only from W.A. but from over east as well. Again for you guys that missed out we are waiting to hear back from Southern Crossfit to see if there are any places available and will let you know personallywhen we receive any notification. 

For all our Boot Camp guys, apology for the lack of outdoor training over the last few weeks. Unfortunately the weather has not been kind and we have preferred to run the circuits for you at the gym. BUT, as soon as the warmer months come we will be back outdoors, utilising some different venues for your training and ramping up the Boot Camps again. 

Check out the this vid on the Hero -  WOD 'MURPH'

 http://www.youtube.com/watch?v=jR_n4Hp2yks&feature=related