Events / News
2012 Christmas WOD
Saturday 22nd December
8:30 to 11:00am
A Christmas WOD
followed by Breakfast BBQ
Bacon, eggs & OJ provided
Dress in your Christmas best!
Bring a friend & plate to share
BYO drinks & camp chair
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Olympic Lifting Seminars
Sunday 25th Nov & Sunday 2nd Dec
10:00 to 12:30-1:00pm
We are Hosting Phoenix Weightlifting Club for two special sessions. Come and receive specific coaching on your favourite Olympic Lifts.
The seminars will contain the following:
- Explanation of weightlifting the sport as a-posed to weightlifting in CrossFit and how to use our methods in both.
- Breakdown of videos.
- Implementation of programming.
- And of course, lifting with coaching.
- Time permitting there will also be Q&A at the end
To ensure a high coach to athlete ratio spaces are limited.
Cost is $60 per person per session. You can attend either or both sessions, the lifts focused on in each session will be different. Visitors are welcome, so bring a friend.
To book your spot email us at info@crossfitsandringham.com
R.S.V.P. 17th November
Sunday 28th October 2012
“Paleo 101“
with Bjorn Albrecht-Walker
prepare for the November
- Want to take your training to the next level?
- Tired of getting through the first round of a WOD and then feeling like you’ve got nothing left?
- Want to see those abs again?
- Still confused about what it means to be Paleo or Zone, or where to start?
As you would have read in your Membership Manual, nutrition is one of the key components of successful CrossFitting. With this in mind, CrossFit Sandringham has invited Bjorn Albrecht-Walker to come and run a special nutrition session for our community.
Bjorn is our recommendation as the ‘go-to-guy’ for all things Nutrition. He is a qualified nutritionist and an active member of the Australian CrossFit community. Bjorn has experience in health counseling and education for people of all ages.
An outstanding athlete, Bjorn has represented Australia at the 2010 CrossFit World Games.
Where: Our ‘box’ of course!
When: Sunday 28th October 2012 starting at 8:30am, followed by the WOD
Bring: Yourself, your questions & a note book to take notes
Nutrition is the key to optimal health…
Getting your diet right can help:
- improve sleep and reduce fatigue
- reduce stress
- improve immunity
- alleviate allergies and skin conditions
- improve body composition
- manage diabetes and cardiovascular disease
- and of course improve your performance at CrossFit or your chosen sport
Saturday 15th September 2012
“Birthday WOD Competition”
What:
Multiple WODs to be performed with competition level judging. You can expect some of your favourite movements.
This year you will be competing and judging your fellow athletes.
Following the competition element we will have a BBQ (sausages provided, bring a dish to share) so you can all get your blood sugar levels back up and hang out with your fellow community members.
When:
Saturday 15th September 2012 @ 8:30am
No session Sunday 16th September 2012
Don’t feel ready to compete?
So you’ve been training hard and you’re starting to get the hang of this CrossFit thing? Of course you’ll continue to train, learn new movements, perfect old ones, make new friends, find new ways to push harder and generally just have a damn good time but why not take this opportunity put yourself out there? Why not see how you measure up under competition conditions?
You don’t have to be the fittest, strongest or fastest – you just have to give it a go.
And what better place to do this than within your own supportive community?
We encourage you all to participate.
Bring:
Your friends and family to cheer you on and see what CrossFit Sandringham is all about.
A dish to share & whatever you are drinking.
Check out Paleo Table for some ideas
Saturday 5th May 2012
“Powerlifting Workshop”
with Lou Cordone
Date: Saturday 5th May 2012, @8:30am
Location: CrossFit Sandringham
Lou Cordone BappSci(PE) is an elite powerlifter who has competed as an athlete at a National level in field and decathlon events as well as in drug free Powerlifting. He has coached athletes at all levels including State, National and International. He’s also a Masters Crossfit Athlete.
Some of Lou’s impressive numbers are:
Squat: 295kg Squat (Raw 272.5kg)
Bench: 155kg Bench (Raw)
Deadlift: 285kg (Raw)
Lou will lead a powerlifting workshop at CrossFit Sandringham where he will teach and coach the elements and technique of the traditional “slow” lifts – back squat, deadlift, etc. This is a fantastic opportunity to take your “slow lifts” to the next level. Whether it’s picking up on some of the smaller nuances or rebuilding your technique from scratch.
This session is:
- for CrossFit Sandringham members only (girls and guys alike)
- an interactive workshop, not a lecture
- expected to last longer than our normal Saturday session
- not to be missed!
Note: This workshop is in place of the normal 8:30am WOD.
Saturday 14th April 2012
“Beach Gone Bad”
Date: Saturday 14th April 2012, @8:00am
Location: Elwood Beach
Bring: Your game face, workout clothes
This event is a joint event with our friends from
So be there to represent CrossFit Sandringham.
Note: The normal 8:30am session will not run on this day.
February – March
2012 CrossFit Games “Open”
| What: | CrossFit Games 2012
The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world’s toughest athletes, and a thrilling experience for spectators. Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America”, according to Forbes. |
| How it works: | The Games season is a three-stage journey.The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 23 AEST. The Open will post one workout per week for five weeks, beginning at 12 p.m. PT on February 23. Athletes will have until Monday at 12 p.m. each week to do the WOD and submit their times. In order for your entry to be valid, it must be judged by a certified coach at a CrossFit box or via video on-line.The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals.
The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition. The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world. |
| When: | 24th February – 23rd March 20126:30pm Fridays for 5 weeks, starting February 24, CrossFit Sandringham will be running a special session for our registered Open athletes in order to be judged. |
| The rules: | If you want to be judged, you have to come to the Friday night session. |
| The costs: | The cost to register with CrossFit to participate as a judged entrant in the Open will cost you $10. You will pay directly to CrossFit when you register, to help them cover some costs and to eliminate some of the time wasters.
In terms of costs at CrossFit Sandringham, these additional Friday night sessions are part of your current membership. If you’re on an unlimited package, it’s included, if you’re on a ten pass, it will count as a single session. |
| How to register: | Starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page. If you haven’t created an account then you can get started here.
Send us an email (info@crossfitsandringham.com) to let us know when you register so that we can make arrangements for judging. |
| Participation without registering: | If you just want to participate in the WOD without formally registering we will also be running the Open WODs on the Friday nights for everyone to participate in without formal competition judging, so that everyone can have a taste of what the rest of the CrossFit community is doing. |
| Bring: | We want this to be a social event so you can invite your friends and family along to watch and cheer you on. We will also be having BYO beverages and snacks after wards so we can congratulate each other, chat about how hard the WOD was and speculate about the next round. |
We encourage you all to be part of it, give it a go. It’s a great chance to get some of your friends and family down to see what this is all about.
December
2011 Christmas Challenge
The 12 WODs of Christmas
| When: | 5th December – 24th December |
| What: | 12 ‘benchmark’ WODs |
| The Challenge: | Participate while wearing your Christmas gear (undies don’t count unless worn on the outside) |
| How it works: | In the lead up to Christmas 12 ‘benchmark’ WODs will be programmed, these will be labelled 1 through 12 on our website. For each of the 12 WODs of Christmas that you participate in, while wearing something Christmas-y, your name will be added to the Santa hat to go in the draw for great prizes.The more WODs you participate in, the more chance of winning you will have. |
| The rules: | Coach’s decision is final |
| The prizes: | 1st Prize: Fitness pack including a new design Fitter, Faster, Stronger t-shirt or singlet, power band, speed rope and more . . . . valued at $902nd Prize: A new design Fitter, Faster, Stronger t-shirt or singlet and a Paleo Snacks gift voucher . . . . valued at $55Coaches’ Choice: A new design Fitter, Faster, Stronger t-shirt or singlet . . . . valued at $35 |
December 10th
Nutrition Session Part 2
- Want to take your training to the next level?
- Tired of getting through the first round of a WOD and then feeling like you’ve got nothing left?
- Want to see those abs again?
- Still confused about what it means to be Paleo or Zone, or where to start?
As you would have read in your Membership Manual, nutrition is one of the key components of successful CrossFitting. With this in mind, CrossFit Sandringham has invited Bjorn Albrecht-Walker to come and run a special nutrition session building on the knowledge of our 1st session & addressing how to get through the silly season.
Bjorn is our recommendation as the ‘go-to-guy’ for all things Nutrition. He is a qualified nutritionist and an active member of the Australian CrossFit community. Bjorn has experience in health counseling and education for people of all ages.
An outstanding athlete, Bjorn has represented Australia at the 2010 CrossFit World Games.
Where: Our ‘box’ of course!
When: Saturday 10th December starting at 8:30am, followed by the WOD
Bring: Yourself, your questions & a note book to take notes
Nutrition is the key to optimal health…
Getting your diet right can help:
- improve sleep and reduce fatigue
- reduce stress
- improve immunity
- alleviate allergies and skin conditions
- improve body composition
- manage diabetes and cardiovascular disease
- and of course improve your performance at CrossFit or your chosen sport
December 8th
Brett Wood – 1st Aussie Hero WOD
The first Australian CrossFit “hero” WOD is in honour of Sergrant Brett Wood, Medal for Gallantry, who’s life tragically drew to a close in Afghanistan on 23 May 2011.
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Brett was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it. |
| We would like to honour Brett, and allow his legacy to live through the WOD that has been devised in his memory.This WOD is a fundraising event and we encourage members to donate $20 each to in support of the Commando Welfare Tust Fund | |
October – November
“Conquer your Challenges”
These sessions are all about you spending your energy and time to work on elements to help you meet the specific training goals you have set. Ask your coaches for tips, tricks and technical coaching.
Look over the “Athletic Levels & Milestones” sheet in your membership guide. Use your experiences as well as your coach’s input to determine which Level you will aspire for. Most people will initially be aspiring for either a Level 1 or a Level 2. As you continue to train, these levels will help you set further goals and develop yourself as a more rounded athlete.
Where: Our ‘box’ of course!
When: Saturday Open Gyms – 22nd, 29th Oct & 5th, 12th Nov 9.30AM – 10:30AM
Bring: Yourself, your goals, your questions, your energy
September 17th
Nutrition Session
- Want to take your training to the next level?
- Tired of getting through the first round of a WOD and then feeling like you’ve got nothing left?
- Want to see those abs again?
- Still confused about what it means to be Paleo or Zone, or where to start?
As you would have read in your Membership Manual, nutrition is one of the key components of successful CrossFitting. With this in mind, CrossFit Sandringham has invited Bjorn Albrecht-Walker to come and run a special nutrition session for our community.
Bjorn is our recommendation as the ‘go-to-guy’ for all things Nutrition. He is a qualified nutritionist and an active member of the Australian CrossFit community. Bjorn has experience in health counseling and education for people of all ages.
An outstanding athlete, Bjorn has represented Australia at the 2010 CrossFit World Games.
Where: Our ‘box’ of course!
When: Saturday 17th September starting at 8:30am, followed by the WOD
Bring: Yourself, your questions & a note book to take notes
Nutrition is the key to optimal health…
Getting your diet right can help:
- improve sleep and reduce fatigue
- reduce stress
- improve immunity
- alleviate allergies and skin conditions
- improve body composition
- manage diabetes and cardiovascular disease
- and of course improve your performance at CrossFit or your chosen sport
This is a “not to be missed” event!
September
1st Birthday & Competition
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CrossFit Sandringham is having our first birthday and to celebrate we are having a Competition Day. The competition is open for all community members. Friends and family and invited to come and cheer you on as they see just how far you have come in your CrossFit journey. |
Where: Our ‘box’ of course!
When: Saturday 10th September starting at 8:30am
Bring: Yourself, your family & your friends
Competition details…
WODs: As usual the WODs won’t be posted on our website until the day of the competition. That’s right, there will be multiple WODs. You can expect some of your favourite movements. Our coaches will be judging each WOD at competition level. While it will be tough, we are sure you will do well!
For your family & friends…
Not only will your friends and family get to cheer you on while they see what CrossFit Sandringham is all about, we will also have one final WOD in which your kids can compete with you as a team. Following the competition element we will have a sausage sizzle so you can all get your blood sugar levels back up and hang out with your fellow community members.
August
Congratulations John Tukino!
“Athlete of the Month”
Honourable mentions – Jason and Adam
Equal Second place – Damien and Steve
Athlete of the month – John
- Awesome attitude, intensity and willingness to learn and be coached.
- Effort, puts his all into every WOD. Goes for broke, great intensity.
- Prepared to push the boundaries of his comfort level and stick it out (60 c&j’s)
- Several PRs during Crossfit Total.
- Some encouraging comments posted on the website.
- Being super positive and encouraging others (and accompanying them in the final stages of their WOD)
- Efforts to hit everything Rx’s (even if it takes him a while)
- Starting CFE.
- Consistency
- skipping in the parking lot before the gym is open
- Taking extra measure to work on the standards and holding himself accountable
The prize pack includes:
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| 1) A stylish and highly desired CrossFit Sandringham hoodie 2) Iron Edge swear bands – perfect for kettlebell work 3) And a week of free training for a friend. Make them feel your pain! (In a good way, of course) |
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Total prize value $105
“CrossFit is about taking challenges head on and smashing it out of the stadium. Since I started CrossFit, I have more ENERGY and make better decisions through a stronger & fitter body and mind…” John
Business Member of the Australian Weightlifting Federation