"This week CrossFit Horizons will be starting sessions at 27 Milne St. Shortland. Have a look at the session times page and organise your schedule to get a couple of workouts in!!!! All sessions and coaching will be free of charge for the time being. So come and experience CrossFit and see if it's for you". Please notify us of your attendance at least 2 hours before the session is scheduled to start. For all session bookings - please call 0435 835 629.
Thanks to all those who are coming along to experience our very first CrossFit session today at the Forum. Meet at reception to organise your payment and then we'll all head down to the "high performance gym" together.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Rowing, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your score is total reps and calories for the rowing.
For 10 minutes practice kicking up to a wall and holding the position as long as you can. If you aren't quite confident to do that, hold the heaviest weight you can above your head for as long as you can over the 10minutes (dumbbells or bar).
Rest - then
"Death By PullUp/Inverted Row"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three
pull-ups the third minute... continuing as long as you are able.
I need to ask a favour of all those currently following this blog for their programming. The Forum management have given me the challenge of securing 12 lucky members to join me for one session a week for 6 weeks to participate in a functional movement course developed to improve your skills and conditioning using the CrossFit Methodology.
It will be run in the High Performance Gym away from the main gym at the Uni and will be at a time that will be convenient for the majority of attendees. Just let me know when that is, under comments?
The cost will by NO means reflect the cost that will be involved in The CrossFit gym that will be opening at the squash pavillion in the coming months. It will be $90 for all attendees for the 6 weeks (one session per week).
All are welcome regardless of strength and ability.
Sign up as soon as you can and remember to offer your convenient times under comments!
Things to remember before performing this workout -
Do not compromise form for the sake of speed
Scale the weight appropriately down if 50% of your Body Weight or strict push ups exceed your ability at the moment.
Follow the prompts and coaching cue in the attached video.
Post times to comments.
For Time -
21 x Push Press (50% of Body Weight)
3 x Push ups
18 x Push Press (50% BW)
6 x Push ups
15 x Push Press (50% BW)
9 x Push Ups
12 x Push Press (50% BW)
12 Push Ups
9 x Push Press (50% BW)
15 x Push ups
6 x Push Press (50% BW)
18 x Push Ups
3 x Push Press (50% BW)
21 x Push Ups
keep an eye out for our programming to begin next week. Along with the workouts will be a quick tutorial on how the movements within the workout are performed, so, become a follower of our programming before we start up operations at Horizons.
Post to comments what you think our first workout will be and win a mystery prize available for collection when CrossFit Horizons opens its doors!!
Jamie Johnson has had a wealth of experience with managing all things from major business units for wealthy corporate businesses to his beloved family.
Jamie has been involved with training and understanding elite training ideologies since he was a young Man playing senior grade Rugby League for the Sydney Roosters nearly 18 years ago. He has experienced and coached many conditioning methodologies, however, none of those have changed his, his Loved ones and those of the people he trains more so than CrossFit.
Jamie will give you the training tools, compassion and care that everyone needs to achieve their fitness goals, because CrossFit has transformed his life more than any could imagine...
Through years of strenuous and incorrect training methods in his sporting career, Jamie has suffered from a long list of injuries which include broken limbs, degenerative arthritis in his hips, knees and shoulders; and of course severe muscle tissue damage to his lower back..... He had come to the conclusion that injuries as such were just part and parcel for a retired and ageing Rugby League player.......
That was until he discovered the functional genius of the CrossFit Methodology.
You can read more about the science of CrossFit on the "What is CrossFit" page, however there is no greater proof for what it can do than what you will see it has done for the head coach by way of rehabilitation and restoring his fitness and strength levels to that which surpass the ones he had when he was 21.
There will be no list of all the great things Jamie has done on this profile, just testimony for what he believes he can do for you.........change your life by ensuring your health and happiness goals are not only achieved, but surpassed.. Contact us now for your first session allocation.
That's right our new "box" will be 2 squash courts with the walls between removed.
The beauty of this, is the fact that the high ceilings will enable us to climb ropes and have a multitude of Roman rings available for all members to use for their development of gymnastic skills and core strength conditioning.
Keep following this blog for updated photos of the proceeding renovations as they occur!
It seems that our new facility will have the use of some relatively new concept 2 rowers!!! This is fantastic news!
We will also have access to all the great equipment that will be no longer needed after the re-fit of the Forum Harbourside facility. For example barbells, kettlebells, med balls, flat benches and weight plates will all be predominantly sourced from the materials that are being discarded. Unfortunately from a timing perspective this means a revised initial order quote is being submitted to a supplier that Dean (Nusport Gym Co-Ordinator) has a relationship with. We are also still waiting for a professional quote for the re-paint and repair to the proposed studios walls.......
Things seem to be slowly progressing......never fast enough for me, however. I'm a person who believes in acting as soon a decision to do something has been made. Never a time like the present!
My patience has never been a strong point, however my ability to get things done quick and efficiently is a trait that's helped me progress throughout my previous careers quickly.
All that matters is, that in the next 6 months I will be operating our very own CrossFit affiliate!