Raw Edge Fitness
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RXD Posted for Throwdown

30/6/2010

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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.

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Primal Throwdown

29/6/2010

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Only a couple of days to go and the beginner WODS have been posted on SXF website.

WOD 1 - To be posted Friday
WOD 2 - Clean & Jerk 2RM plus Max Ring Rows AMRAP in 7 mins - score equals total kg's + ring rows
WOD 3 - Every minute on the minute for 12 mins complete 6 suicide shuttles of 7.5m and max reps wall balls. Score is total amount of wall balls.
WOD 4 - To be completed by Top 5 TBA.

Not too bad and here's to Aidan smashing them. Hope to see as many of you guys down there supporting Aidan in his first hit out. Bring on Crossfit Games 2011.....

RXD WODS haven't been released at this time, should find out in the next couple of days.

Don't forget to sign up for the Competition day at the end of July people. The more the merrier....

http://www.youtube.com/watch?v=maNaJ63SVHE&feature=related

Check out this Crossfit Fighter Challenge - good viewing.....
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Results

28/6/2010

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Here they are guys, the results for the last week. Will compile also shortly the previous results achieved and post for comparison.

Monday 21st June 2010

Ascending Reps
1-10 run (10m) Between runs complete 10x squats 10x push ups 5x med ball cleans

Aaron- 16.55
Jane-16.23
Sheree- 15.48

“MURPH” 1.6km run 100x pull ups 200x push ups 300x squats 1.6km run

Rowdy- 33.05
Bec- 46.30
Dale- 46.30

12x Clean and Jerk
12x GHD situps
12x squats
5 rounds for time

Aidan- 20.43
Les- 24.00

2km row for time
Les- 9.01
Aidan- 7.48

Tuesday 22nd June 2010

10x Burpee bar touches 10x box jumps 10x situps 10 rounds for time

Scott- 15.57
Jane- 23.20
Oscar- 19.42
Sheree- 20.14
Charlotte- 20.07
Glynny- 16.19
Craig- 20.07
Sam- 23.10
Sue- 22.50
Teresa- 21.50
Sloany- 17.16
Brandon- 16.55
Ramma- 18.55
Robbo-19.07
Oleshia- 17.58
Deb- 20.00
Baseline/ AMRAP
Louise- 6.06/ 10 rounds

10m of death
Robbo- 17
Sloany- 17
Ramma- 16
Deb- 16
Brandon- 17
Glynny- 17
Craig- 15
Teresa- 11
Sheree- 15
Charlotte- 14
Louise- 16

Wednesday 23rd June 2010

5 rounds for time 15x Deadlift (70-40kg) run 200m 12x situps
Charlottte- 14.18
Sheree-14.26
Kellie- 11.43
Bec- 13.50
Ross- 16.04
Jane- 14.32
Les- 15.25
Aidan- 15.17

Baseline/ AMRAP  
Neil- 5.06/ 10
Sneshka- 10.43/ 8
Anne- 8.04/ 9

AMRAP in 10 mins 9x KB swings 9x push ups 

Charlotte- 10
Sheree- 15
Kellie- 16
Aidan- 13 RXd
Ross- 11 RXd
Jane- 12
Bec- 15
Les- 11
 
Thursday 24th June 2010

“KB Complex”
20x swings (20/12kg) 10x snatches (each arm) 10x halo (5 rotations each direction) 3 rounds for time 
Then AMRAP in 10 mins In pairs Run 200m Kb swings Push ups 1 person runs while the other completes AMRAP of exercises


Sam- 8.24
Jane- 8.03
Sue- 7.43
Aaron- 7.04
Jane/Sue- 290
Aaron S/ Sam- 300

5 rounds for time
9x push press 40/30kg
15x KB swing 24/20kg
21x wall balls 8/6kg

Robbo- 11.27
Brandon- 16.15
Deb- 11.03
Glynny- 11.56
Craig- 11.10
Louise- 11.15
Sloany- 12.03

Saturday 26th June 2010

Baseline/ AMRAP Then Circuit


Craig- 7.49

Robbo- 4.24/ 14 rounds+3 pull ups/ 24.54

Aidan- 4.29/ 14 rounds +3 pull ups/ 25.04

Monday 28th June 2010

Progressive Deadlift 
Then
5 rounds for time Run 200m 9x burppes 15x situps 21x kb swings

Sam- 70kg/ 17.56
Teresa- 75kg/ 25.25
Jane- 70kg/ 17.56
Sue- 80kg/ 16.44
Sheree- 55kg/ 17.55
Bec- 115kg/ 17.49
Charlotte- 70kg/ 21.10
Anne- 65kg/ 19.19

100 Circuit:

Aidan- 19.10

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BOOTCAMPS

27/6/2010

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G'day guys, just an update on our boot camps and the plans at this stage. As all you boot campers are aware the last boot camp has just finished and we have decided to not have any other boot camps until around September, due to various reasons, the main one being the weather!!!

But, sessions for boot campers are still available for morning guys on Monday, Tuesday and Thursday, while arvo guys can come at 5.30pm on Monday, Wednesday and Fridays for a session. All sessions will be held at the gym.

Don't forget the other updates regarding boxing sessions and circuit sessions that are also being run now at 4.30 and 5.30pm.

Check out this vid of the Sectional Crossfit comp in LA.

http://www.youtube.com/watch?v=_af2pZ30ZTE

Results to be listed shortly.
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New and Old

23/6/2010

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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

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This is Crossfit

21/6/2010

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http://www.youtube.com/watch?v=mNlLgw11WVc&feature=related
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Results

21/6/2010

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Monday 14th June 2010

10m of Death
Then
AMRAP in 10 mins
3x HSPU
7x KB Swings
11x Situps

Aidan- 17
Les- 16
Chris- 18/ 9 rounds
Aaron- 17/ 9 rounds
Fiona- 17/ 11 rounds
Paul- 16/ 11 rounds
Charlotte- 13/ 12 rounds
Sheree- 14/ 12 rounds
Bec- 14/ 12 rounds
Teresa- 12/ 7 rounds
Anne- 14/ 12 rounds
Dale-15/ 12 rounds
Rowdy- 16/ 11 rounds 

Circuit

Jo- 23.00 (1/2)
Les- 24.53
Aidan- 21.43

Tuesday 15th June 2010

21x cal row
21x burpees
21x thrusters 40/30/20kg
21x SDHP
21x KB swings
21x Wall balls
then 18,15,12,9,6

Sam- 39.27
Scott- 37.43
Jane- 41.29
Fiona- 39.18
Jo- 22.38 (21,15,9)
Deb- 37.46
Sloany- 37.27
Glynny- 35.53
Paul- 38.38 RXd
Brandon-40.35
Oleshia-36.30
Oscar- 41.40
Aaron- 44.07
Robbo- 37.31
Teresa- 41.12
Sheree-37.36
Bec-37.00
Charlotte- 40.12
Craig-42.31
Ramma- 40.45

Wednesday 16th June 2010

'Circuit'


Paul- 26.20
Dale- 24.08
Anne- 24.07
Kellie- 24.10
Bec- 24.20

Thursday 17th June 2010

“Murph”
1600m run
100x Pull Ups
200x Push Ups
300x Squats
1600m run
(Partitioned as needed)

Brandon-35.07
Sloany- 36.03
Robbo- 38.08
Deb- 39.22
Glynny- 41.25

“Mini Murph”
400m run
50x pull ups
100x push ups
150x squats
400m run

Sheree- 20.07
Teresa- 20.07

'Circuit'

Fiona- 24.17
Aaron- 29.20
Jane- 25.07
Sue- 25.07
Jess- 24.06

Saturday 19th June 2010

Partner event
1 row 250m while the other completes
AMRAP in wall balls
Then switch
First to 150 wall balls
Then
100x Thrusters
every minute on the minute 5 burpees

Sam and Dale- 6.50
Aaron and Sheree- 6.50
Aidan- 9.25 (100 wall balls)
Robbo- 9.27
Sam- 9.10
Aidan- 12.26
Aaron- 11.45
Sheree- 8.20
Dale- 8.15
Robbo- 17.50
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More Nutrition

20/6/2010

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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

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MURPH

17/6/2010

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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.

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REF GET TOGETHER

16/6/2010

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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

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    Brian - Trainer REX

    Welcome to the Raw Edge Fitness BLOG.

    We intend on providing you, our valued clients, information on nutrition, exercise, results on WODs, links to u tube and various other sites as well as a host of other bits and pieces.

    We welcome you  to comment on any of the information displayed on the BLOG, as well as providing feedback on training and progress, whether praise or criticism.

    Personally, I look forward to working with all of you and providing assistance with you all achieving your fitness goals.

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