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    <title type="text">Main page</title>
    <subtitle type="text">Main page:CrossFit Effects main blog</subtitle>
    <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/index/" />
    <link rel="self" type="application/atom+xml" href="http://www.crossfitfx.com/index.php/{template_group//atom}" />
    <updated>2008-11-22T22:13:52Z</updated>
    <rights>Copyright (c) 2008, CFX</rights>
    <generator uri="http://www.CrossFitFX.com/" version="1.6.6">CrossFitFX</generator>
    <id>tag:crossfitfx.com,2008:11:22</id>


    <entry>
      <title>Luke</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/luke3/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.371</id>
      <published>2008-11-22T23:07:50Z</published>
      <updated>2008-11-22T22:13:52Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>In memory of Luke Worsley 1981- 2007</b><br />
<br />
4RAR(Commando)<br />
KIA in Afghanistan 2007.<br />
<br />
Five Rounds For Time of:<br />
<br />
9 Handstand Push Ups<br />
15 Ring Dips<br />
21 Thrusters 40kg<br />
200m Run<br />
<br />
Post time to comments:<br />
<br />
Compare to <a href="http://www.crossfitfx.com/index.php/Main/comments/luke_remeberance_day/" title="111108">111108</a><br />
<br />
You will never be forgotten.<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/boys_on_guard_thumb.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/boys_on_guard_thumb.JPG','popup','width=515,height=390,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/boys_on_guard_thumb_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day &#8220;Eva&#8221;</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/eva1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.370</id>
      <published>2008-11-21T14:01:12Z</published>
      <updated>2008-11-21T06:10:13Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>5 rounds for time:  </b><br />
<br />
Run 800 meters <br />
30 KB Swing 32kg<br />
30 Pullup<br />
<br />
Post Results to Comments<br />
<br />
CFX Open from 2pm - 6pm Sunday<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/PB161046.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/PB161046.JPG','popup','width=2319,height=3087,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/PB161046_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="533" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>21 Nov 2008</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/21_nov_2008/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.369</id>
      <published>2008-11-20T14:08:00Z</published>
      <updated>2008-11-20T22:07:35Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Five Rounds</b><br />
<br />
9 Clean and Press 60/40kg<br />
9 KTE<br />
9 Hip Ext<br />
Run 600m<br />
<br />
Post time to comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/PB150928.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/PB150928.JPG','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/PB150928_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Cindy</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/cindy1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.368</id>
      <published>2008-11-19T14:01:00Z</published>
      <updated>2008-11-19T10:15:18Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        As many rounds as possible in 20 min<br />
<br />
5 Pull-ups<br />
10 Push-ups<br />
15 Squats<br />
<br />
Post time to comments.<br />
<br />
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/H2gw9VE16mo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/H2gw9VE16mo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<br />
And you thought Cindy was hard.<br />
<br />
We have posted this video before, courtesy of utube, take a moment to watch the midline stabilization required to preform these most impressive moves, we all have a long way before reaching this standard.<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>19 Nov 2008</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/19_nov_2008/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.367</id>
      <published>2008-11-18T14:01:00Z</published>
      <updated>2008-11-18T22:39:52Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Five Rounds</b><br />
<br />
2 Muscle Ups<br />
5 Deadlift 120/60kg<br />
10 Hand Stand Push Ups<br />
Run 400m<br />
<br />
Post Results to Comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/PA130704.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/PA130704.JPG','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/PA130704_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a><br />
<br />
<br />
<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/18_nov_2008/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.365</id>
      <published>2008-11-17T14:01:00Z</published>
      <updated>2008-11-17T21:08:49Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Over Head Squat</b><br />
<br />
5,5,5,5,5<br />
<br />
Post Results to Comments<br />
<br />
CFX Christmas Party 29th Nov See Mick by <b>This Friday</b> to secure your position.<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/PB151009.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/PB151009.JPG','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/PB151009_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Monday</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/monday/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.364</id>
      <published>2008-11-16T14:01:00Z</published>
      <updated>2008-11-16T03:52:51Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        21-18-15-12-9 Reps<br />
<br />
Pull Ups<br />
Hang Power Clean 40/30kg<br />
Push Press 40/30kg<br />
<br />
Post Results to Comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/IMGP4003.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/IMGP4003.JPG','popup','width=2575,height=1935,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/IMGP4003_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a><br />
<br />
  
      ]]></content>
    </entry>

    <entry>
      <title>16 November 2008</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/16_november_2008/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.363</id>
      <published>2008-11-15T14:01:00Z</published>
      <updated>2008-11-16T03:55:25Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Deadlift </b><br />
<br />
5-5-5-5-5 Reps<br />
<br />
Post Results to Comments.<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Rippetoe_Nov06_Fig1.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Rippetoe_Nov06_Fig1.jpg','popup','width=586,height=865,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Rippetoe_Nov06_Fig1_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="595" /></a><br />
<br />
<b>CFX representatives for the Tough Bloke Challenge </b><br />
<br />
<b>Men</b><br />
<br />
Jason H   17:50sec<br />
Ogi          18:48sec<br />
Aaron D  19:48sec<br />
Shuan H 20:10sec<br />
Reserve <br />
Joel C   20:38sec<br />
<br />
<b>Female</b><br />
<br />
Tamara S  22:42sec<br />
Amelia D  25:10sec<br />
Jenifer C 26:47sec<br />
Sonia T   27:10sec<br />
Reserve<br />
Amanda L  28:08sec<br />
<br />
Congratulations to all who participated. Thank you all for your generous donations. We have raised $1597.00 For the Colin East Trust. This will be given to 4 Commando Friday 21 Nov 2008.<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>One for the Boys</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/one_for_the_boys/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.362</id>
      <published>2008-11-14T14:01:00Z</published>
      <updated>2008-11-14T20:10:15Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>21-15-9</b><br />
<br />
Run 200m<br />
MB Clean 10/6kg<br />
Run 200m<br />
Burpees<br />
Run 200m<br />
KB Swing 24/16kg <br />
Run 200m<br />
<br />
Then<br />
1 x Rope Climb<br />
Run 400m<br />
<br />
Post Results to Comments.<br />
<br />
All Proceeds and Donations will be given to the Colin East Trust.<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/P6120586.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P6120586.JPG','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P6120586_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/rest_day13/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.361</id>
      <published>2008-11-13T14:01:01Z</published>
      <updated>2008-11-14T02:45:18Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        21 - 15 - 9 Reps<br />
<br />
Thrusters<br />
Pull Ups<br />
Run 400m<br />
<br />
Post Results to Comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_376.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_376.jpg','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_376_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a><br />
<br />
Concurrently Running Cronulla Saturday Session this weekend. 0730 @ GreenHills<br />
<br />
All Funds Raised this Saturday go to the Colin East Trust. BBQ after the 9am session.<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Jason</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/jason1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.360</id>
      <published>2008-11-12T14:01:00Z</published>
      <updated>2008-11-12T22:21:15Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Jason Lewis<br />
</b><br />
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.<br />
<br />
First posted 2 August 2007<br />
<br />
For time:<br />
<br />
* 100 Squats<br />
* 5 Muscle-ups<br />
* 75 Squats<br />
* 10 Muscle-ups<br />
* 50 Squats<br />
* 15 Muscle-ups<br />
* 25 Squats<br />
* 20 Muscle-up<br />
<br />
Post Results to Comments<br />
<br />
Compare to<a href="http://www.crossfitfx.com/index.php/Main/comments/rest_day_cfx_jason/" title=" 140808"> 140808</a><br />
<br />
Tonights workshop will be teaching the Rope Climb 7pm - 8pm<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Crossfit_Brissy.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Crossfit_Brissy.jpg','popup','width=815,height=612,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Crossfit_Brissy_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="298" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>12 Nov 2008</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/12_nov_2008/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.358</id>
      <published>2008-11-11T14:01:00Z</published>
      <updated>2008-11-10T02:09:20Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        5,3,2,2,1,1,1,1,1Reps <br />
<br />
Strict Press<br />
Weighted Pull Ups<br />
<br />
Post Results to Comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_523.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_523.jpg','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_523_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Luke &#8220;Remeberance Day&#8221;</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/luke_remeberance_day/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.359</id>
      <published>2008-11-10T14:01:00Z</published>
      <updated>2008-11-10T02:38:29Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>In memory of Luke Worsley 1981- 2007</b><br />
<br />
4RAR(Commando)<br />
KIA in Afghanistan 2007.<br />
<br />
<b>Five Rounds For Time of:</b><br />
<br />
9 Handstand Push Ups <br />
15 Ring Dips<br />
21 Thrusters 40kg<br />
Run 200m<br />
<br />
Post time to comments:<br />
<br />
Compare to  <a href="http://www.crossfitfx.com/index.php/Main/2008/08/08/" title="080808">080808</a><br />
<br />
Remember that we are raising funds for the Colin East this Saturday.<br />
After the nine am session we will be having a BBQ. Friends and Family welcome.<br />
<br />
 <img src="http://www.crossfitfx.com/images/uploads/blog/boys_on_guard_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="375" />  
      ]]></content>
    </entry>

    <entry>
      <title>Rest day</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/rest_day12/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.357</id>
      <published>2008-11-09T14:01:00Z</published>
      <updated>2008-11-09T18:55:33Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        As many Rounds as Possible in 20minutes<br />
<br />
5 Hang Power Clean 40kg<br />
5 Front Squat<br />
5 Push Press<br />
<br />
"Try not to put the bar down"<br />
<br />
Post Results to Comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_493.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_493.jpg','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_493_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Sunday Session</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/sunday_session/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.356</id>
      <published>2008-11-08T14:01:00Z</published>
      <updated>2008-11-04T22:31:32Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>2 Rounds for time:</b><br />
<br />
1000m run<br />
200m walking lunge<br />
<br />
Post time to comments<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_517.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_517.jpg','popup','width=1551,height=2063,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/Level_1_Cert_08_517_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="533" /></a> 
      ]]></content>
    </entry>


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