Month: July 2011

MEET OUR ATHLETE – LIONEL THE SPITFIRE

Athlete : Lionel

Rank : Warlord

Callsign : SpitFire

Age : 22

Sports : Track & Field / BasketBall / Ultimate Frisbee

 

lionel

 

 

 

Sports Achievements :
 
Basketball
- School team competitor
- 2004 North zone B division First Runner Up
- 2005 North zone B division 3rd Runner Up
 
Track and Field (PB : 100m - 11.6s, 400m - 53s)
 
Catholic Junior College Track and Field Captain 
- 2006 SPH school relays Competitor
- 2007 SPH school relays Finalist
- 2006 and 2007 SAA Track and Field invitationals 100m semi finalist, 400m competitor
- 2006 and 2007 National Track and Field Competition Competitor (100m, 400m, 4x100m, 4x400m relay)
- 2007 National Track and Field Competition 400m semi-finalist.
- 2007 National Track and Field Competition 4x400m Bronze Medalist.
- 2007 Outstanding CCA Contribution Award
 
 
"Crossfit with a Christian perspective.........." To Read More Click Here

Snatch
 
1-1-1-1-1
 
Then
 
10Mins AMRAP
4 HSPU
8 Pull Up
16 Squat 

LU-LU

300711

 

"LU-LU"

 

1.6Km

10 Rds

10 WallBall 10Kg / 5Kg @ 10" Target

10 KBS 1.5 Pood

1.6Km

 

Wishing Louise & Leon a Happy Happy Birthday with many Great Returns

 

Form Teams of 2 and blast thru the WOD in the above order. Both partners must complete all stations together.

DEFENCE, SCIENCE & RESEARCH CONFERENCE

 

 

dsr2011logo

 

Defence, Science & Research Conference

5th August 2011

1200hr-1230hr

Guest Speaker : Coach Kevin

Topic : Understanding Fitness

For more Infor Click Here


 

OverHead Squat

 

1-1-1-1-1

 

Then

 

6, 5, 4, 3, 2, 1

Muscle Up

Thruster 160# / 110#

MEET THE SUPER COW – BELGIUM BLUES

Rest Day

 

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What's a Belgium Blue? Click Here to find out .....

PALEO CHALLENGE

Paleo Challenge

1 August – 3 September

Eat real food for 33 days!  Lean out, get strong, and win money! 

$20 bucks in the pot, top male and female performer split it.  Other prizes, too. 

Info session/benchmark WOD and lift Sunday 24 July 1800hrs.

Weekly Potlucks Sunday afternoons in August.  Ends with BBQ at the Box 3 September. 

Open to anyone

 

For more Infor, please contact conrad.bauer@gmail.com or crossfitsingapore@yahoo.com.sg

 

paleo 


 

Snatch

 

75% x 2 x 10

 

Then

 

Low Pull

 

70m x 3

 

(Post loads) 

COACHING LEVEL 1 – KOREA (JURIA)

Box Squat

 

55% x 2 x 12

 

Then

 

10Mins AMRAP

Frog Leap 25m

200m

15 Pull Ups

 

(Post Number of Rounds & Pull Ups) 


 

Awesome Weekend Cert @ CrossFit SAP (Seoul)

A Big Shout Out to all participants, the great Host and Head Trainers Brett, Lisa, John and Juria.

 

260711 

 

Meet The Trainers (Clockwise Left - Right)

Kim, John, Brett, Lisa & Juria

 

260711a

MEET OUR ATHLETE – RICHARD THE BADGER

Power Clean & Jerk

 

1-1-1-1-1

 

Then

 

Alternating TaBaTa

 

Burpee

Double Under 


 

Athlete : Richard V.

Rank : Warlord

Callsign : Badger

Age : 24

Sports : Golf / Sanda Fighter / Crossfit Games

 

richard1 

 

richard2

 

Sports Achievments :

 

2001 – Belgium national golf champion < 15 yrs old

2005 – 3rd place at Sanda fighting competition < 80kg

2009 – 15th place at Crossfit European regional competition

2010 – Crossfit South European sectionals champion

2010 – 3rd place at Crossfit European regionals

2010 – Crossfit Games, 34th event 1, 30th event 2, then DNF

2011 – 93rd place at Singapore Men’s Health Urbanathlon

2011 – Crossfit Singapore Games champion