Hey crew, CFM is very excited to announce we have partnered with PurePharma! Many of you were keen for this to happen after talking with Joe at the PurePharma stall at Regionals in Wollongong! You’ll now easily be able to purchase the best supplements available for supporting your CrossFit training, and most importantly, your health, at the box! The PurePharma range includes the PurePharma O3 (Omega 3 Fish Oil), M3 (3 minerals), and D3 (Vitamin D3). You can find out more information and read about the PurePharma products by following these links: O3 and D3 (Many of you from the paleo challenge will know that supplementing with fish oil is all about the Omega 3 content, which is the combined EPA and DHA fatty acids. Check out the potency of PurePharma’s O3!) M3 Also follow the link below to see which top athletes use PurePharma… These athletes are not paid by PurePharma, they’ve chosen to use their products because of their quality and PurePharma’s commitment to CrossFit. PurePharma Athletes We will be taking pre-orders until Monday 17th June so please get your order in before then. Prices are as follows: O3 is $39.95 M3 is $31.95 D3 is $17.95 Introductory package price for all 3 is $80 Please come and talk to me if you have any questions or need further information.
020613 Alright start organising your teams to compete in future strength/power training competitions. Register your four person team (two men/two women) on our FB group or with me at the box. This is for fun and to give you something to work towards. Beginners get involved too. It’s not about which team lifts the most weight as bodyweight will be considered in factoring the strongest team. The lifts will vary from comp to comp and will begin with basic lifts firstly and progressively become more challenging at later comps. If you turn up and do the work there is no excuses as to why everyone can’t participate. There may be some conditioning comps also. More details to come soon. 030613 Here is the latest details: Team Competition dates are; Pool A – Sat 27th July @2pm Pool B – Sat 3rd August @2pm Competition lifts will be; Front squat Push press Each team member will have 3 attempts at each lift to lift the heaviest weight possible for each lift. We will use the Sinclair Formula to determine Sinclair Points for each individual. The sum of the teams Sinclair Points will determine the winning team. The Sinclair Formula is used to rate the comparative strength of lifters at different bodyweights. Teams of 4 (2 male and 2 female) are invited to compete and will be weighed in on the day. Register for either Pool A or B. All members are encouraged to participate. Any problems finding a team just let me know and I will help you find one. There will be others in the same boat. Train hard!!
MONDAY 170613 Front squat 5-5-5-5 - Increase load each set with the final set being very difficult to complete. - 18 minute time cap. - Rest 5 minutes then - For time: Run 800 metres 30 Kettlebell swings, 24/16kg 50 Wall balls, 9/6kg 15 Pull-ups - Advanced athletes can complete dumbbell snatch (70/50lb) in place of KB swings and bar muscle-ups in place of pull-ups. - 12 minute time cap. Record results / post to comments.
FRIDAY 140613 Power clean from mid thigh 3-3-3-3 - Begin each rep with the bar at mid thigh. Use hook grip. - 20 minute time cap. - Rest 5 minutes then - As many rounds as possible in 10 minutes of: 15 Box jumps, 24/20″ 15 Push press, 40/30kg 15 Pull-ups Record results / post to comments.