22 Aug Thursday, 23/08/12
A) Row:
5 x 200m intervals (30seconds rest between intervals)
B) Squat:
Heavier Option – 50 Bodyweight Back Squats in as few sets as possible
Lighter Option – 50 Bulgarian Squats
C) GHD:
50 Situps
50 Hip Extensions
D) Stretch, Roll, Mobilise
httpv://www.youtube.com/watch?v=jzFgLf8CC1Y
Kat
Posted at 21:23h, 22 Augusthttps://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-snc7/407401_10150687931313452_1265250947_n.jpg – Grocery shopping Rx
https://lh5.googleusercontent.com/-22mUcO-awZ0/UC5wWpjUZUI/AAAAAAAAD28/JfpuKQ6B2os/w497-h373/tumblr_m8swyp0W8q1qcxcjfo1_400.gif – Rx fail
Jim King
Posted at 08:39h, 23 August6am
Tabata Score / Row / Back Squat (# of sets required at given weight to complete 50 reps)
Jarrod 70 / 3:49.9 / –
Trent 105 / 3:04.9 / 1 set @ 85kg
CKZ 57 / 4:09.4 / 3 @ 80kg
Nic P 80 / 3:26.9 / –
Alex 55 / 3:28.1 / 5 @ 40kg
Rod 78 / 3:02.8 / ? @ 70kg
Michael G 58 / 3:27.2 / –
K-Mac 40 / 4:06.3 / ? @ 40kg
Bianca 52 / 3:49.2 / –
Jo J 54 / 3:38.7 / ? @ 30kg
Jo D 62 / – / 1 @ 52.5kg, 1 @ 60kg
Tony 77 / 3:09.1 / ?
Alyssa 50 / 4:52.2 / ? @ 25kg
Emma P 54 / 3:49.7 / ? @ 30kg
Jeremy – / 3:53.0 / ? @ 40kg
Bianca
Posted at 10:51h, 23 AugustWELLLL I guess I better tell you all I did a 6 minute and 9 second plank today ..since I am plank president and all.
Christian
Posted at 12:32h, 23 AugustWouldn’t you say that because you did it, with no view of your social status? Or are you saying it because of said social status and thus having to say something? OR am I over thinking this?
😀
Bianca
Posted at 14:48h, 23 AugustDarn it, you caught me.. I was using the latter as an excuse to do the former.
Alison
Posted at 11:12h, 23 Augustjust had to beat me…..
Bianca
Posted at 14:55h, 23 AugustYeah but we won’t mention the fact that I’ve been plank training for 3 months and you just leisurely “gave it a go”. Crazy 23 year old you.
Jo J
Posted at 11:33h, 23 AugustOh B, I was about to post that….Lucky you’re not a quiet achiever
Jo Genders
Posted at 18:30h, 23 AugustCrossFit Barrier Reef: Cairns
15 min AMRAP: 7 push press (60/40kg); 20 overhead squat (60/40); 15 sit ups
Jo: 6 rounds + 16 reps (25kg – which was all these tired shoulders could handle). On the upside, all rounds were unbroken.
Lovely little box they have up here – Tim, Jojo & new baby Mia were fantastic. Any visitors to Cairns should give CFBR a crack.
Jo Genders
Posted at 18:32h, 23 August10 OHS, not 20 – don’t want to look like too great a hero… 😉
Jim King
Posted at 21:55h, 23 August9.30am
Dennis Trial
Sam D 66 / 4:00.8 / 2 @ 30
Lauren V 60 / 4:15.2 / 5 @ 8
Beth 54 / 4:38.0 / 5 @ 30
Sean G 50 / 3:27.5 / 2 @ 40
GT 68 / 3:31.6 / 4 @ 40
Phantom 61 / 3:46 / 2 @ 40
April 91 / 3:55.4 / –
Pip S 79 / Run / 4 @ 60
Jim 97 / 3:12.5 / 1 @ 80
Open Gym
Dave W – / 3:40.8 / –
CKZ 38:43 (Wed WOD)
Ru
5pm
Clay 67 / 3:16.9 / 60
Nettie 76 / 3:30.2 / 1 @ 50
Kyle 67 / 3:28.7 / 3 @ 40
Lana 86 / 3:57.4 / –
Torin 57 / 3:37.5 / Bulg.
Arthur 47 / 3:34.8 / 5 @ 70
Alex G
6pm
Ozzie 72 / 3:17.0 / 5 @ 75
Lauren C 67 / 3:49.6 / Pullups
Terry 59 / 3:40.6 / –
Sarah 53 / 4:09.5 / Bulg.
Mike L 70 / 3:15.8 / 7 @ 70
Jan 62 / 3:07.4 / 3 @ 70
Rob C 60 / 3:21.5 /
Chris Bats 62 / 4:24.8 / Bulg.