• world class fitness in 100 words

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    ("courtesy of CrossFit Inc.").

  • archives

  • The Brave | Get It Done

    • BOX CLOSURE

    By CrossFit PT Zone | May 14, 2012

    Hey Team
    Crossfit Regional’s start Friday in Wollongong.
    So we are closing the box for a few days.
    Last class will be 6am Thursday (17th) this week. First class back will be 5:30pm Monday (21st).

    We will be posting an “offsite” WOD daily.
    We will also be giving you updates on how Trent is going.

    Topics: Uncategorized | 1 Comment »

    WOD Saturday

    By CrossFit PT Zone | May 19, 2012

    Option 1
    run 5km

    Option
    swim 2km

    post time to comments

    Trent is doing well. we are so proud of his efforts.
    MP Team is kicking butt. And Luke K is smashing his way through the the team Wod’s too.

    Topics: Uncategorized | No Comments »

    WOD Friday

    By CrossFit PT Zone | May 18, 2012

    At home….

    run around your block 3 times for a warm up.

    then

    12 Min AMRAP

    3 get ups
    6 cartwheels
    9 squats
    12 mountain climbers (try to get your foot alongside your hand)

    post rounds to comments

    Topics: Uncategorized | 2 Comments »

    WOD Thursday

    By CrossFit PT Zone | May 17, 2012

    Front Squat
    1RM

    then
    AMRAP 15mins
    5 Burpees
    10 Push Ups
    15 Pistol Squats
    20 Lunges

    post rounds to comments

    Topics: Uncategorized | 1 Comment »

    WOD Wednesday

    By CrossFit PT Zone | May 16, 2012

    5 rounds for time

    30 Sit Ups
    20 Hang Power Cleans 35/50kg
    10 Ring Dips

    post time to comments

    Topics: Uncategorized | 3 Comments »

    WOD Tuesday

    By CrossFit PT Zone | May 15, 2012

    1RM Press
    take 10 minutes to find your heaviest Strict Press

    then
    21-15-9
    Deadlifts 75/100kg
    Run 400m

    post time to comments

    compare to Sept 12 2011

    Topics: Uncategorized | 5 Comments »

    WOD Tuesday

    By CrossFit PT Zone | May 15, 2012

    Topics: Uncategorized | No Comments »

    WOD Monday

    By CrossFit PT Zone | May 14, 2012

    3 rounds for time

    50 Double Unders
    40 KB Swings 16/24kg
    30 Box Jumps 20/24″
    20 Burpees
    10 Pull Ups

    Post time to comments

    (is this what Sara took?)

    Topics: Uncategorized | 14 Comments »

    Sunday Rest Day

    By CrossFit PT Zone | May 13, 2012

    Enjoy a break. Get ready for Regionals next week!

    Topics: Uncategorized | No Comments »

    WOD Saturday

    By CrossFit PT Zone | May 12, 2012

    Come on down to the box for some team fun!

    Topics: Uncategorized | 1 Comment »

    « Previous Entries