Only three and a bit weeks to our 1 year anniversary. The year has gone quick and the results of all our athletes has been pleasing. Times will be getting hectic leading into Xmas and New Year, with extra training ramping up as the guys keen to continue competing aim for CrossFit games 2011.
Well done to all who completed the recent 1RM Clean and Jerk WOD. Results were awesome with PB's all round. Looking forward to you all continuing to post those PB's as we set our 1RM's for all the major lifts over the next few weeks.
On that note training will continue along the same grain, with strength being the order of the day. Majority of you are progressing nicely and all of you are developing technique with all training undertaken. Good to watch guys keep it up.
BOOT CAMP 2 starts early November. Get on board now if you are looking for that bit extra and a taste of military style training. For those on our current BOOT CAMP, great results and the effort you guys are putting in is great. Keep up the good work and we look forward to you continuing on the next Boot Camp.
CROSSFIT. As discussed training is going to be full on leading into all the events next year. Our plan is to have another Competition Day at REX shortly. Later on down the track, we plan on having an affiliate gathering and giving you guys, our valued members, the opportunity to compete against members from other affiliates. More on this soon.
Lastly, don't forget the Xmas party. November 27th is the day and it will be BIG!!! If you want to get a ticket, there are a couple left, but you need to do so NOW...
Monday, 25th October 2010
Saturday, 23rd October 2010
Marto- 14.40- 18.54- 4.04
Dale- 11.20- 16.37- 4.35
Jo- 12.43- 17.24- 4.22
Sam- 17.30- 23.36- 5.06
G- 9.56- 14.14- 3.58
Robbo- 11.42- 15.42- 3.13
Aidan- 22.50- 27.15- 3.59
Deb J- 16.30- 21.40- 4.36
Tori- 17.18- 22.30- 4.37
Thursday, 21st October 2010
Deb J- 32.35
Deb S- 30.37
Wednesday, 20th October 2010
Tuesday, 19th October 2010
Deb S- 23.00
Aaron H- 28.04
Deb J- 31.08
Aaron S- 15.29/13.04
Monday, 18th October 2010
Deb S- 20.40
Sunday, 17th October 2010
Deb J- 26.24
Saturday, 16th October 2010
Jo F- 10.27/1.37
Friday, 15th October 2010
Thursday, 14th October 2010
Aaron S- 13.30/12
G'day guys, just a quick update with whats happening at REX and and elsewhere.
Firstly I want to congratulate Chad and the guys down at the Chamber CrossFit with their grand opening today. Box looks great and I look forward to getting down and doing a WOD with the crew soon.
WORKSHOPS - Guys get on board these. We will continue to run them Friday arvo at 4.30pm. They are well worth getting on and improving your technique in all facets of movements incorporated in CrossFit.
XMAS PARTY - Not long now. We have a couple of tickets left if you want to come along. Contact Sam for more details.
XMAS - Speaking of XMAS, we will be closed over the XMAS and New Year for about a week. It has been a big year and this will be our chance to get away for a few days before we get really serious with training up for the 2011. More to follow on this shortly, including dates the BOX will be closed. Don't worry though guys, WODS will be still be posted and they will be designed around minimal equipment required.
Finally, great effort again by all the crew at the FGB last weekend. Jas and the crew at Perth CrossFit put together a great event and we look forward to the next gathering.
Keep up the solid training guys and remember add your two cents to the blog if you have comments regarding anything at all.
Wednesday, 13th October 2010
Paige- 5 Donna- 4 Ange- 6 Deb S- 4 Michelle- 6
Leah- 6 Sharon- 4 Fiona- 5 Nadia- 5
Sally- 5 Nik- 5 Leon- 5 Aaron H- 5
Sue- 4 Bec- 6 Nikki- 5 Shelly- 4
Jane- 4 Mick- 6 Sheree- 5 Julie- 6
Tuesday. 12th October 2010
Clarkey- 50 Craig- 46 Fiona- 52 Sloany- 51
Sean- 29 Deb S- 57 Sam- 46 Olesia- 53
Daniel- 35 Robbo- 50 Jane- 46 James- 38
Sheree- 46 Glynny- 48 Sue- 41
Teresa- 37 Fiona- 52 Ian- 38
Monday, 11th October 2010
Clarkey- 5.32/7.56 Leah- 6.44/6.35 Aidan- 5.47/5.46
Daniel- 7.57/12.31 Kate- 7.10/7.13 Michelle- 7.11/4.45
Alicia- 7.12/7.23 Ange- 7.02/4.55
Alicia- 8.39 Leah- 9.02 Kate- 11.28
Ange- 9.43 Michelle- 9.28
Aidan- 4RM 90kg
Sunday, 10th October 2010
Saturday, 9th October 2010
This Staurday is the big one for all you guys competing at Perth CrossFit in FGB as part of The Wounded Warrior fund raising for the SAS Trust.
Its not to late if you want to have a go. Remember its all about coming together as a community and fund raising for a worthy cause, so make the effort and come on down and have a go, or just get on down and support the crew
XMAS PARTY - Good to go. Looking forward to this big night to celebrate our first birthday and XMAS. Get in now if you haven't already, before its too late. Limited tickets available people.
WELCOME - To our new trainer CLARKY (Lee CLARK), commenced with us this week. He will be assisting with both gym and bootcamp sessions. With a solid fitness and martial art background, he brings that extra grunt to the training team and we welcome him and look forward to his influence on your training..
TRIGGER POINT - Guys sign up now for the Trigger Point clinic, details listed on the main page of our site. Its well worth it and will help with your overall training. Contact Sam if you want more info.
GAMES 2011 - Training starts now for all of you wanting to take that next step. You will notice that the programming now will have a strength bias and we will be working on skills and technique for all movements to improve overall strength and efficiency.
BOOTCAMP - Going great guns. All you boot campers should be proud of your efforts so far and we look forward to the next few weeks. If you are considering getting involved, do so now. Our boot camps run through summer into the new year and will give you that fitness training with a difference. Come down and check it out for yourself.
Finally another big well done to everyone as their training progresses. Pleasing results and PB's being achieved constantly. Keep it up guys and please let us know if there is anything else we can do to assist you to achieve your fitness goals.
Sunday, 3rd October 2010
Deb S- 23.50
Deb J- 22.48
Saturday, 2nd October 2010
Anne- 48.08 Dale- 49.30
Sam- 47.48 Jo- 47.30
Jane- 49.44 Deb J- 42.50
Robbo- 47.34 Sue- 48.40
Aidan- 47.18 Dunny- 58.47
Sloany- 49.45 Sheree- 43.48
Friday, 1st October 2010
Michael- 41.40 Leon- 43.57 Aaron S- 40.53 Ross- 31.39 scaled
Leah- 45.34 John- 43.39 Lou- 19.30 scaled Julie- 37.55
Justin- 41.15 Nadia- 46.06 Olesia- 37.16 Diandra- 36.24 scaled
Sheree- 39.22 Paige- 46.45 Aaron H- 41.06 Jessica- 36.02
Thursday, 30th September 2010
Deb J- 78
Daniel- 18.44 Jo F- 17.05
Aaron S- 19.07 Sue- 19.07
Jane- 20.25 Deb S- 16.29
Fiona-18.04 Dunny- 19.52
On Ramp 4-
Wednesday, 29th September 2010
Sloany- 7 Craig- 8
Sam- 7 Jane- 5
Anne- 7 Sue- 7
Fiona- 9 Deb S- 8
BB- 12 Aidan- 10
Lendyl- 8 Ash- 7
On Ramp 1-
On Ramp 5-
Tuesday, 28th September 2010
Ruth- 11.29+12.20 Teresa- 20.45+8.12
Jane- 16.29+7.28 Michelle- 15.53+7.51
Jake- 14.38+12.28 Anne- 16.33+8.53
Daniel- 19.10+9.48 Liani- 15.53+8.02
Sue- 12.00+8.45 Aaron S- 7.40+9.56
Deb S- 40+8.17 Dunny- 60+9.41
Sheree- 35+19.39 Sloany- 65+12.27
Brandon- 55+12.44 Robbo-75+12.15
Deb J- 17.44+9.46
Monday, 27th September 2010
Aidan- 21.10+509 Anne- 24.22+573
Lisa- 25.30+370 Glynny- 19.49+514
Dale- 21.49+632 Jane- 23.27+633
Sam- -+573 Sue- 24.09+411
Sunday, 26th September 2010
Fiona/ Robbo- 32.17
Brian - Trainer REX
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