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This taken from main page today!

On the weekend was my first gig being a HQ trainer and it was great!

I have always said you cannot beat volume of coaching as a mechanism for growth as a coach. I was able to see 46 people move for two days!

This combined with the great turnouts at CrossFit Townsville gets me excited about where I am going to be as an athlete and a coach in 6 months time.

Looking forward to Steve's preso too it will rock Townsville for sure.

IT'S GO TIME!!

IT'S ON

The inaugural Primal Plate launching seminar.

A fun filled evening full of facts, controversy and most likely obesity.

Place: Annandale community centre, at Annandale Central shops, out near the ATM's next to florist

Time: Tuesday, Feb 23rd at 7:00pm

Cost: gold coin donation to help pay for the room.

Whole thing should go for anything around an hour (most likely) to 1 1/2 hours depending on questions/participation.

Presentation will be based around main causes of obesity (go on, guess...), physiology and metabolism, fats and cholesterol, and food QUALITY i.e. modern food agents.

For those who haven't heard me go on about diet or others from BSF/CF circles, then this presentation will be like NOTHING you have ever heard before.

Bring a friend and enjoy the evening, it will change your life!!

My programming

I am programming for CrossFit Townsville at the moment daily WODs, without a comment option, can be seen here:

http://www.fitsolutions.net.au/

Post comments to here about any of the WODs.

CrossFit Townsville Monday WOD

AMRAP in 10 mins

Mia 13,10,8,8,5 = 44
Reek 16,16,10,10,6 = 58
Kate 22,16,16,13,10,5 = 83
Garry 21,14,11,7,6,7 = 66
Pat 27,16,11,10,8 = 72
Karen 5, (Dropped to knees) 15,18,12 = 50
Sally 11,8,10,10,10 = 49
Kat 7,6,6,6 = 43
Lauren 20,12,10,10,11,10 = 73
Wade 33,20,17,15,10 = 95
Zac 42,26,16,15,19 = 118
Hogie 40,17,19,11,10,15 = 112
Ryan 16,10,10,5,12 = 53
Kylie 20,20,20,20,16 = 96
Taryn 11,6,5,4,5 = 31
Robin 17,18,15,9 = 59
Ian 35,19,14,10,10,4 = 92
Narrelle 22,15,13,10,10,1 = 71
Lyle 24,14,9,7,6 = 60
Chris 20,16,11,11,9,6 = 73

20 people!! CrossFit Townsville - look out when the box opens!

CrossFit Townsville Saturday WOD

Coach Rutherford's Dumbbell Bear




(SXF's mascot)


Every minute on the minute perform 5 DB Deadlifts,5 DB Hang Power Cleans, 5 DB Thrusters.
Rest the remainder of the minute. If you fail to complete the required work in the minute do 5 burpees and rest the remainder of the minute before 'getting back on'.

Loading prescribed at 40-45% of BW

At Fit Solutions:

Dan:20kg DB 18 rounds
Rob:15kg DB 18 rounds
Rook: 12.5kg DB 16 or 17 rounds?
Chris:10kg DB 20 rounds
Mia:10 - 8kg DB 18 rounds
Reek:9kg DB 20 rounds
Annalise: 7kg DB 20 rounds
Robin: 6 kg DB 20 rounds

At BSF

Glen: 10kg DB 20 rounds Koala style(didn't put DBs down) 6 reps in first round then 5 reps until round 14, 3 rounds at 6 reps again then 3 rounds at 7 reps.

The Brett Drill

This is my ,soon to be famous, Brett Drill - hopefully it will improve double unders the world round.




This is me putting the drill to the test on OPT's "Flight Simulator" which is all the rage at SXF at the moment and has produced some exceptional dummy spits.(Language warning on the Dummy Spit vid - super funny though like old people on ice!)

The challenge is up, I did it in 12:38.