SXF CrossFit Sport Classes are designed for athletes that wish to pursue CrossFit as their Sport. Covering the basics of competition strategies & skills through to game day & mental preparation.
Post a CommentTSC Results
Well done to all of those who competed in the TSC on Saturday!! There were lots of PB's to be had in the deadlifts and Pull-ups finished up with a ton of good looking kettlebell snatches!
Top work TEAM
Post Results, PB's & Comments.
In-House Comps
The next instalment of the SXF In-House Comp Series is here!
We have 2 separate scoring opportunities coming up this week.
The first being Friday's SXF WOD - 25th November. You will have to come in and do any one of the days classes (See SXF TimeTable HERE) and you will be ranked on this. You may only complete the WOD once and if you choose to do it more than once it will be your first attempt that counts towards the SXF Scoreboard.
The Second scoring oppertunity will be the 3rd Annual Tacticle Strength Challenge on Saturday the 26th of Novemeber which will be kicking off at 8am. Your placing on the day will be what counts here.
For the Men you will have to compete in the Men's Elite Division & for the Ladies you will have to compete in the Women's Open Division for your scores to count towards the SXF Scoreboard.
Great Effort TEAM !!!
Awesome work last Saturday at the REX Affiliate Cup.
Everyone of our 6 teams that competed should be proud of their efforts and great to see the depth of athletes we're starting to build around the gym. Its only going to make us a stronger team down the track the more we continue to push each other in our training and on days like the Affiliate Cup.
"A Champion Team Will Always Beat A Team Of Champions!"
Southern CrossFit's Teams for this weekends REX Affiliate Cup are as follows:
SXF Begginer Team = Mick .B, Rich .N, Grace .W, Bryden .C
SXF Intermediate Team = Azza .C, John .B, Myra .W, Steph .K
SXF Rx Team's =
Cem .D, Dec .B, Jen .S, Tara 'O
Claire .F, Nez .I, Dave 'O, H
Lhani .C, Shalon .G, Roy .C, Rhys .D
Kat .B, Kate .J, Calen .W, Niall .R
Good Luck to all our athletes !!!
Trust in what your doing
Heres an awesome piece taken from Glenn Pendlay's blog recently. 
"For many lifters, sticking with the program is a difficult task. Beginners seem to have a particular problem with this, and it’s understandable. Everything is changing fairly fast. One day snatches feel natural; the next the bar goes everywhere except where it’s supposed to go. On Monday you might stand up with your clean easily on every rep. On Wednesday you might be catching a bit forward and struggle to stand up, or even fail to stand up with weights that were easy two days ago. Of course the temptation is to want to work extra hard on the snatch after a sub-par day of snatching, do extra front squatting after you have a day or two when the cleans are hard to stand up with, or to change your training plan or even your whole philosophy after a bad week or two.
But giving in to temptation is almost always wrong. Assuming you are following a well balanced program to begin with, have some faith. The road to the top is always filled with curves, and the road will only get longer if you jump around from one thing to another in your training. A good solid belief in what you are doing and a willingness to stay the course and put the required amount of work will get you to the finish line a lot quicker than changing your training program every time you hit a bump in the road. If you can’t do this, then just like Darth Vader, I find your lack of faith disturbing."
In-House Comps
Pencil these into your diary!
Here are the date for the next few upcoming in-house comps. These will all count towards the SXF Scoreboard so plan ahead to be there.
- Friday the 25th & Saturday the 26th of November at Southern CrossFit
- Sunday 4th Dec WWAGP#4, location is TBA
- Saturday 14th January
Friday Night Lights
Fridays Sports Class WOD was
For Time;
Row 500 (damper set to 1)
then
21 - 15 -9
SDHP 60/40kg
Hand release Burpees to a 25kg Plate
Post Times and Comments.
Wounded Warrior Results
Here's the full list of results from Sundays comp. We know a couple scores are missing at the moment and will factor this in when we convert it to our SXF Scoreboard.
Please let us know in the comments below if any of your results are incorrect or missing please.
CFP Wounded Warrior Weekend Wrap-up
Congratulations to everyone who participated on Sunday up at CrossFit Perth's Fight Gone Bad
Great effort by all as we (Team Southern CrossFit) took out 1st place in the affiliate team competition and also had 4 podium finishes including Claire, Nez, Hayden & Steph in their respective categories! It was great to see everyone getting in and help support each other throughout the day. Thanks also to the guys who didn't compete but still came down to help support.
Great to see everyone lifting for the competition and busting out with some awesome PB's too !!
We can now look ahead to up coming REX Affiliate Cup which we will be choosing athletes to represent Team SXF very shortly. If your interested in competing and representing TEAM SXF please post in the comments below or let us know at this Friday nights Sports Class.
Stand-by for the first release of the SXF Scoreboard with results from our first competition.
Post Results from the days competition & any PB's below!
Enjoy the Little things...
Start Times -
This Sundays Rego for CFP Wounded Warrior Weekend will be at 7.30am with a kick off at 8am and looks like it will be finished up around 3.30pm in time for us to watch the Wallabies play the All Blacks.
As we get closer to our first competition that will count towards our in-house Team SXF Ladder its a good time to take a minute and remember why it is we're doing this. Know one gets paid enough to do this as a professional so remember what drew you into to competing in the first place and have some FUN & enjoy the workouts you do !!!
Who's in....??
We know its short notice but had a crazy thought today to see if anybody would be interested in catching a bus up to the CFP Wounded Warrior Weekend event next Sunday the 16th Oct.
We'll need to know by the end of the week (Friday 7th) who's interested to help us figure out costing etc so get to it and if your interested please let us know! Once we have numbers confirmed we'll be able to let you know how much this could possibly cost, looking at between $5 - $10.
Comment if your keen for an SXF Bus trip !!
CrossFit Games 2012
The dates have been set for the 2012 CrossFit Games Season !
The CrossFit Games are the world’s premier test to find the Fittest on Earth (TM). The Games season is a grueling multi-stage journey that culminates in the 2012 Reebok CrossFit Games on July 13-15 at the Home Depot Center in Carson, Calif.
Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. For more information, see the History of the Games.
Stage One: The Open
The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.
In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.
Athletes can choose to compete in three categories: Individual, Team, or Masters.
Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.
Stage Two: Regionals
The top finishers in the Open will earn a spot at their respective Regional competition. The Regionals are organized by CrossFit HQ, and will run athletes through a series of workouts over the course of three consecutive days. Each weekend from April 27 to May 27, we will host multiple Regional competitions all over the world. Similar to 2011, athletes, teams, and spectators will gather at one venue and watch as the competitors hit the workouts shoulder-to-shoulder with the fittest in their region.
More details about dates and locations for the Regionals will be announced at a later time on the Games page.
Stage Three: The Games
The 2012 Reebok CrossFit Games will be held at the Home Depot Center in Carson, Calif., for the third consecutive year. Competition takes place July 13-15.
At the center of the arena, the Games competitors will have to prove they are not only fit, but capable of handling the unknown. No one knows what the events will be. Every year the events are different. The best movements to test for fitness are a combination of gymnastics, powerlifting, Olympic lifting, jumping rope, climbing ropes, lengthy runs, and a vast amount of pure grunt work, such as getting sandbags over a wall. But athletes never know what is required.
In 2008, there was the hill. In 2009, there was the spike drive. In 2010, athletes had to do ring handstand push-ups and clear a 12-foot wall. In 2011, there was an ocean swim and a handstand walk.
Only one thing is certain -- each athlete will be thoroughly tested on their journey to be named the Fittest on Earth (TM).
Fans from around the world will be able to keep up through constant coverage on the CrossFit Games website and live streaming of the events. Details of events, guidelines, and standards will be featured on the Games site when the 2012 website is launched.
Besides that, train hard and prepare for anything in 2012!
Our Goals...
As discussed in this past weeks sports class here's the post on goal setting. I think it's very important to have some sort of goal/s in mind now matter how small or big it may be. Anything from 'i want pull-ups/muscle-ups by Christmas, jto compete in FGB or the affiliate cup, primal throwdown '12, next years open workouts, regional's or even the CF games may be your goals, no matter how big or small they are, they're all as equally important in helping us strive to be a better athlete!
These should help give us drive and direction not feel inadequate.
To help each of us be accountable I'd like everyone to post below a goal each.
This isn't to embarrass anyone but more to help keep each other accountable for what we initially set out to achieve when we inevitably sway from time to time.
Post one Goal you would like to achieve for the next year.
Wounded Warrior Weekend
CrossFit Perth will be hosting an event on Sunday 16th October the 'Wounded Warrior Weekend' up at their box in Joondalup.
We will be using this as our first oppertunity to get a ranking for everyone that is interested in competing in the CrossFit Sports Classes and take that next step in bettering them selves for CrossFit competition.
This event will combine 3 seperate parts/workouts. The workout 'Fight Gone Bad' + a Strongman Comp + a Weightlifting comp. It our understanding that you be then ranked accordingly for each event and then there will be an overall winner.
Early bird rego is $25 HERE or pay $35 on the day. Register NOW to avoid the disappointment of a sell-out or missing out on the day!
Southern CrossFit as a team will be looking to head down on Sunday the 16th together to help support each other throughout the day.
Don't miss it and the first opportunity to score points with our new ranking system.
Post Comments, Questions & Who has registered
