SIS 25/3

Warm Up
Arm Swings,Hip work to Burpee's,(Yeeh Burpees!)


3mins
2 Pull Ups
5 Push Ups
5 Squat
40m Sprint

Average 3 Rds

15 11 9 for Time
20kgBB Thruster
24kg KBSwing

All under 4mins

The Decision was made to include the "Happy Angie" instead of proposed BW work

For Time
100 Chin Ups
100 Push Ups
100 Sit ups
100 Squats

L 29.20
J 26.37 (Strict Chins)
V 44.34(First Time)
A16.47
D33.31

Jog Warm Down to Coffee Hit.

Suffer 25/3

Suffer 25/3 Queens Park 0830
WU Sprint Tech
3mins
2 Pull Ups
3 Push Ups
5 Squats
40m Sprint

For Time
3Rds
35 Squats
25 Push Ups
15 Pull Ups

For Time
3Rds
400m Run
15 Reps 20kg Thruster
10 Jumping Muscle Ups

For Time
15 11 9
Front Squat
Swing

See you there.
A

We Like Chin Ups

Few more Pics of your typical Suffer.If you can't do 1 Chin Up you will at least get lots of practise attempts.

Recent Suffers

Keg Lifts
Handstands


Drag Sessions

Suffers Continue

The Suffers have been continuing with good attendence.Every Saturday at Queens Park 0830 at Pull Ups Bars.
Come along and join us for a hour of High Intensity BW & Weighted Complex Exercises.

Suffer in Sydney 5

Suffer in Sydney V will be on this weekend at 0830 sharp at Queens park, exercise equipment near the corner of Darley and York Streets. All welcome.

The workouts this time around are from Andrew C so if you suffer you can blame him.

Suffer in Sydney 2 - 1st of October

Ok Crossfit folks, the second installment of "Suffer in Sydney" is going to be bigger and better organised than the last! (assuming everyone is willing to destroy their long weekend)

The plan is to meet at my place, 14/102 Doncaster Ave Kensington at 0830 SHARP Saturday the 1st of October. From there we will grab our gear and head to the local park for the workout followed by breakfast and coffee back at the apartment.

The workout is on rain hail or shine, cost is $10 to cover food and friends, family and pets are welcome.

This weeks theme is going to be odd object lifting so we'll be doing some tyre drags, sandbag work, partner carries etc etc.

Please email me to confirm your attendance. fitness@octogen.com.au

Big turnout for 1st session!

Apologies for the delay in posting this but things have been hectic here with setting up my new website www.octogen.com.au and running around doing photo shoots and interviews for the Sunday Telegraph (article on kettlebells coming out on the 9th of October.

Anyway back to the important stuff.

We had an excellent turnout of 10 people for the first Sydney Crossfit workout, turnout was so high in fact that we had to move the workout to a local park to avoid annoying the neighbours!

After a quick warm up and intro we got stuck into fight gone bad in two lots of five people. Everyone worked hard and I think a few of our first time crossfitters were a little suprised by the intensity!

After the workout we returned to my place to eat bacon and egg rolls and watch the crossfit "try this at home DVD"

I've posted a couple of pictures and the video should be up soon.

The next workout will be held on the 1st of October and this time we'll aim for an 8:30 start with the workout starting at 8:45 SHARP followed by breakfast (i know a lot of guys missed out cause the had to rush off)

As always feel free to bring your relatives, friends and enemies!

Suffer in Sydney update

Well it looks like everything is on track for the first Sydney Crossfit workout!

We are moving in to the new apartment on Saturday and i've already measured up the garage and moved a few bits of gear in.

The address for the new place is Unit 14/102 Doncaster Ave Kensington. Its just off Anzac Parade near Centennial Park.

Just a quick reminder that if you are going to be there i need to know for sure at least a few days before hand so that i can organise food and plan the workout.

So far it looks like we'll be having at least 8-10 people show up which is great news!

We are mostly sorted for exercise equipment but if anyone could bring a video camera to capture the fun that would be awesome.

Suffer in Sydney

Ok Aussie folks, here it is, the date for the inaugural Crossfit Australia workout, "Suffer in Sydney"
Saturday 17th of September 0830 for 1 hour (approx) workout followed by BBQ breakfast.

Location - My garage gym, Doncaster road Randwick, Sydney. (exact address in later post)

Cost is $10 to cover breakfast with any extra cash going towards buying more equipment for future workouts and setting up a dedicated Crossfit Aus website.

Please email me at fitness@octogen.com.au if you want to come and please feel free to invite your friends and family (particularly the ones you don't really like)