The time has come to find the REF "TOP DAWG'S."
This time tomorrow we will know who the top male and female are for Prescribed and Beginner levels.
For those of you without a life and want a clue for what the WODs are tomorrow. Guess what.... I'm not going to tell you.
All will be revealed tomorrow 0900hrs. So we look forward to seeing there. Don't forget the pain face ROBB
More of our athletes for Saturday. Only 3 days to go...
Matt 'ROBBO' ROBINSON
Baseline - 3:52
AMRAP - 15 rounds
Deadlift - 175kg
10m of Death - 17
Fran - 5:33
Cindy - 20 rounds
Helen - 9:46
One of the originals who is renowned for his intensity and effort in all WODS. Competition for the main players and depending on the WODS will be one to beat.
STRENGTHS - Intensity and Strength. Will sneak up and overtake you in WODS if your not careful.
WEAKNESSES - Fear of the unknown. Will try any means to find out the WOD, even utilise accomplices in his failed efforts to find out, "what are we doing today."
Dale 'DALEY' ROBINSON
Baseline - 3:47
AMRAP - 15
10m of Death - 15
Helen - 12:08
Cindy - 24 rounds
Caveman - 17:10
The better half of ROBBO. Consistent performer who like Sheree is a bit of BP. Good across the board and her times and rep count reflect her consistency and efforts.
STRENGTHS - Will try anything and complete everything. One of the few to complete the WOD 'MURPH' and in good time. A threat to the big hitters.
WEAKNESSES - Limited. Will try and match it with the big fella (Robbo) and may beat him.
Teresa 'CHUCK' URSICH
Baseline - 6:02
AMRAP - 9 rounds
Deadlift - 75kg
10m of Death - 12
Fran - 9:56
Helen - 14:28
One of our Bootcamp girls who has progressed to Crossfit. If intensity and effort could be measured, Teresa would win every time. From those early days of pushing through the boot camp sessions to doing the WOD now, she gives it everything and leaves nothing.
STRENGTHS - Again.. INTENSITY.. Thats enough. Will give anything a go and not stop until she completes it.
WEAKNESSES - REF Bins. Teresa has an attraction to the bins at REF and also enjoys being up close and personal to the gardens outside REF during WODS.
Louise 'LOU' BUDD
AMRAP: 10 rounds
Helen - 11:39
10m of Death - 16
Early days for Lou. Already showing the potential to do well in Crossfit, we at REF are looking forward to her progression. Candidate for the Sectionals next year..
STRENGTHS - Another one of our girls that has excellent body strength and even better strength with some of the weighlifting WODS.
WEAKNESSES - Inexperience, which will very quickly not be a weakness. It is early days and as soon as she becomes more experienced with some of the techniques, times, rep count and develops further strength will be a force at REF.
Not long now guys. For those that are considering last minute entry for Saturday, let us know ASAP. A couple missed the opportunity to register so we have left the registration open.
AND remember if you aren't competing get down and check it out.
DON'T forget the AFTER PARTY commencing at 5.00pm Saturday. Jane has been kind enough to host the after party all you need is yourselves, drinks and quids for a feed. Apparently there is going to be a LOT of music for dancing!!!!
More athlete details to be posted shortly....
Before I post more of the competitors for this weekend, I just want to wish Ruth all the best. She did a bit of damage to her ankle on the weekend and I know being out of action will be killing her. Hang in Ruth and it wont be long before you are back kicking everyone's backside on the runs...
Jane 'Where's my hoodie' HAAGMAN
Baseline - 5:07
AMRAP - 12 rounds
Fran - 5:24
Helen - 13:04
Caveman - 21:04
The third element of the three musketeer's. Talk about hooked, she not only has all the Crossfit kit, but has kitted out her kids as well. One to watch, she is in the quiet achiever group with Sheree.
STRENGTHS - Consistent in most activities and is constantly improving in times and reps for all WODS.
WEAKNESSES - Not a fan of running, but unlike her two musketeer counterparts wont whinge about it as much as them!!
Charlotte 'Char' POWELL
Baseline - 4:19
AMRAP - 12 rounds
500m Row - 1:59
Fran - 4:56
Caveman - 17:30
Deadlift - 70kg
One of the younger REF members, who has also been there from the very early days of REF. Come a long way from those days and will only go forward from here. Looking forward to nailing that Beep test once and for all Char...
STRENGTHS - Shorter metcons. These WODS are where Charlotte does well and achieves excellent results.
WEAKNESSES - CHIPPER's.... These longer WODS are tough on her, but to her credit she toughs it out and completes them.
Sheree 'BP' PERKOVICH
Baseline - 6:31
AMRAP - 18 rounds
Caveman - 18:14
10m of Death - 15
Deadlift - 55kg
The quiet achiever, who from those early days has made excellent progression. Still a lot more to come from this one. Looking forward to that journey.
STRENGTHS - As previously mentioned, Sheree is a BP and definitely one to watch on Comp day. The WODS will suit her strengths and with the right intensity she will do well.
WEAKNESSES - "Box Jumps," not the only one, but she has done well to overcome her phobia of getting up on the dreaded REF boxes...
Aidan 'The Silent Assassin ' FOSTER
Baseline - 4:38
AMRAP - 16 rounds
10 x 10 - 33:30
10m of Death - 17
Helen - 10:59
Cindy - 12
A Primal Throwdown participant, who performed well for his first competition. Consistent across the board and always has a red hot crack!! Looking forward to your participation at the Crossfit Games next year brother...
STRENGTHS - From the Throwdown his consistency in different exercises was evident. At that stage now where he RXD's most activities and with a little more work on strength will do well in 2011 Crossfit Games.
WEAKNESSES - Frustration!!!!! - at himself on occasion. Only when he is not achieveing his best.
This is what it is all about.
Under a week to go till our first official in house comp. Looking forward to all of you coming down to compete or support the guys.
Also we will be having a get together athat afternoon from 5.00pm onwards for some drinks and food. More to follow on that shortly.
Rebecca 'BEC' HUNT
Baseline - 5:35
AMRAP - 8 rounds
Fran - 4:38
Caveman - 15:32
10m of Death - 14
Deadlift - 115kg
One of our Bootcamp stalwarts, who has come along in leaps and bounds with the circuit training.
STRENGTHS - Matches it with the fellas strength wise especially anything overhead. Watch out for Bec on the strength WODS.
WEAKNESSES - Not much here. Not keen on the runs, but more than makes up for it on strength and body weight activities.
Fiona 'FI' GAMBLE
Baseline - 4:13
AMRAP - 17 rounds
500m Row - 1:46
Caveman - 16:28
10m of Death - 17
Fran - 5:20
Deadlift - 110kg
Another one of our originals and one of the three musketeers.
STRENGTHS - Hard hitter across the board. Puts in 150% on each WOD and is one of our female competitors to watch.
WEAKNESSES - KIPPING!!!!!! Looking for that unassisted pull up.... SOON Fi SOON.....
Susan 'SUE' PERSICHITTI
Baseline - 5:29
AMRAP - 14 rounds
500m Row - 2:07
Fran - 5:14
Cindy - 17
Deadlift - 80kg
Number 2 of the musketeers. One word to describe Sue, Fi and Jane - LOUD!!!!!
STRENGTHS - Cardio. Hard to beat and loves it. Another big hitter who matches it with Fi.
WEAKNESSES - Box Jumps and Burpees. Has a fear of the blue and white boxes at REF as they keep coming to life and biting her on the shins..As for Burpees, just ask Sue, she'll tell you. I hate f..king burpees!!!
More to follow soon......
Next couple of athletes competing at the in house comp. Details as follows;
Peter “Sloany” Sloan
AMRAP- 15 rounds
500m Row- 1.38
10m of Death- 17
Our 'MASTER,' another serious contender who with the right WODS will show up those 'young fellas.'
STRENGTHS - Fairly even across the board, an excellent trait to have for Crossfit.
WEAKNESSES - That 'young fella' (Brandon) who has been pipping him at the post in recent WODS.
Brandon “Roo Dawg” Sloan
500m Row- 1.45
10m of Death- 18
Bench press- 100kg
The young gun, known for his cardio abilities, just don't add TOO much weight. Early days for this fella, who will challenge GLYNNY for the 'TOP DAWG' spot. Serious contender next year in Crossfit.
STRENGTHS - Anything to do with running. Renowned for running up along side you after a few 'clicks' and saying, 'Do you wanna to sprint to the finish' and not even breaking a sweat.
WEAKNESSES - I'd say his bench press, but he just cracked a 100kg and I think can out lift the old man.
Interesting read guys regarding Crossfit and its potential progression.
In leading up to the REF comp day we will provide some stats for the athletes competing. First is;
Kevin “Glynny” Glynn
AMRAP- 17 rounds
500m Row- 1.39
10m of Death- 17
The 'quiet achiever' who is one of the big hitters at REF. RXD level and will be hard to beat.
STRENGTHS - Des and Troy who by mere presence put off most competitors. Just ask him and he will tell you!!
WEAKNESSES - Enjoys partner stretching a little too much and has to be careful of beach sand as this will impede his performance!!
Stay tuned to more stats on some of the players for the comp. ONLY one week to go.
Stats for the last few days.
Monday 19th July 2010
Max Push Press
Fiona- 7.15/ 40kg
Jane- 8.15/ 35kg
Pairs Row/Sit ups
Zaaron- 10.38/ 4 rounds
Tuesday 20th July 2010
Fiona- 12.14 (4kg Weighted Vest)
Dunny- 12.40 (4kg Weighted Vest)
Scott- 12.20 (6kg Weighted Vest)
Sit up/ Row Challenge
800m Run, AMRAP in 15 mins, 3 HSPU, 6 KTE, 9 Pull Ups, 12 Squats, THEN 800m Run
Brandon-6 rounds/ 20.51 (6kg Weighted Vest)
Celeste- 9 rounds/ 21.31
Lou- 10 rounds/ 22.20
Olesia- 14 rounds/ 23.05
Deb Jnr- 14 rounds/ 23.05
Sheree- 11 rounds/ 23.47
Bec- 11 rounds/ 23.52
Dan-9 rounds/ 20.52
Sloany- 8 rounds/ 24.48 (6kg Weighted Vest)
Glynny- 10 rounds/ 21.48
Paul M- 12 rounds/ 21.48
Shuttle Run 7.5x10, 10x Ring Rows, 10x Deadlift, Shuttle 7.5x 10
Then 9,8,7,6,5,4,3,2,1 finish with Shuttle
Then 6min row, for metres
Aaron- 12.44/ 1496
Wednesday 21st July 2010
“Helen on Roids”
Sam- 14.55 (starting at 800m)
Sheree- 12.50 Scaled - Previous
Aaron- 13.50 Scaled - Previous
BB- 19.50 - Previous
Deb- 20.15 - Previous
Well, the games are over for another year and the Aussie / Kiwi contingent did well again. Bec EASTWELL from W.A. did an awesome job over the three days and we at REF send out our congratulations to Bec and all the guys that ventured over from Australia and New Zealand.
Now the hard word begins for all you REF guys that are keen to have a crack at the games next year which all kicks off with the Sectionals in Perth 2011. I know it seems a long way off now, but all the hard training for this will begin soon enough. Stay tuned..
Results from 2010 Crossfit Games;
Last chance to get in for the open day guys. We have left the opportunity to register open for a couple more days, so get in quick.
Brian - Trainer REX
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