23 Sep Tuesday, 24/09/13
Can everybody in the 5 and 6pm classes PLEASE check their gym bags for a set of car keys that do not belong to you. It is likely that the keys have fallen into somebody’s bag that was put in the downstairs pigeon holes. If you find these keys give me call on 0408 590 530 and I will let the owner of the keys know that they have been found.
This is also a reminder not to put your bag in or around these pigeon holes. They are for small items only.
MOBILITY
6.15 – 7.00pm
WOD
A)
Weighted Dips
1 x 10 x BW
1 x 5 x 60% of 1RM
1 x 3 x 80%
3 x 3 x 90%
B)
High Hang Clean
3RM
C)
Finisher
Alternate between the following movements for a total of 8 intervals. Score = Total of highest and lowest rep count for each of the movements.
Tabata Situps
Tabata OH Lunge (20/15kg)
Crystal
TK
Posted at 06:55h, 24 SeptemberHatch squat program
7x5reps weighted dips (32)
7x5reps strict overhand c2b (BW)
Tabata- failure to count completed repetitions.
Jim King
Posted at 11:14h, 24 SeptemberName – Dips / Cleans / Tabata
5am
Hunty 35 / 80 / 46
Marc G – / 90 pulls / 35 mod
J-M BW / 60 / 50 rx
Julie N green (1RM purple) / 27.5 / 34
G-Force 8 / 52.5 / 54 rx
Jen band / 30 / 43 mod
Sharelle red / 47.5 / 50 rx
Amanda purple / 30 / 36
Sammy H 32 / 70 / 45
Jess G 5 x orange / 22.5 / 35 (10kg)
Arnie 30 / 80 / 51
Pam O band / 30 / 39
Suzy 1RM orange / 32.5 / 35 (10)
Tara purple / 25 / 41
Logan S 5 x 48kg Press / 40 / 33
Jim King
Posted at 11:19h, 24 September6am
Trent 45 / 80 / 59 rx
Maria red / 42.5 / 49 rx
Jon N 10 / 45 / 35
Kate L red / 40 / 46 rx
Jarrod 10 / 44 / 39 @15
Bridgette – / 35 / 41 rx
Sam H2 24 / 60 / 38 rx
Rod 35 / 90 / 52
Bec C BW / 45 / 46 rx
Danni S red / 25 / 37
Greg 40 1RM / 70 / 50 rx
Naomi H BW / 40 / 46 rx
Billi red / 50 / 50 rx
Niall 35 1RM / 60 / 51 rx
Sumio red / 47.5 / 43 rx
Geoff 15 / 55 / 42
Emma P orange / 35 / 41 rx
Pav BW / 50 / 43 rx
Nicolette red / 37.5 / 44
Sinead
Michael G 35 / 60 / 41 rx
Sarah L red / 37.5 / 43 rx
Jim King
Posted at 11:23h, 24 September9.30am
Phantom
GT 40 (64 1RM) / 65 / 62 rx
Cave trial
Chayel trial
Big Will 40 / 70 / 41
Marcel
Jono 32 / 90 / 53 rx
Alethea green / 30 / 37 (5)
Jodie S orange / 25 / 43
Paige 7.5 1RM / 50 / 51 rx
Phil
Lauren Mc
Alex F BW / 50 / 32
AK 16.25 / 55 / 54 rx
Jim 50 across / 75 / 46 rx
Billi
Posted at 11:30h, 24 SeptemberMy high hang clean was 40 as much as I would love to claim 50…!
Cam J
Posted at 18:39h, 24 SeptemberWon’t be able to make it to the box for a while, so:
5km run – 22:01 PB
Comparing this to before starting at CFK, my time on the same track was 33-34 mins.
Thanks coaches!
Kat
Posted at 18:49h, 24 SeptemberGreat time Cam
Jim King
Posted at 19:19h, 24 SeptemberJessica 17.5 (20 1RM) / 65 / 54 rx
4pm
DangerMan 2.5 1RM / 80 / 40 rx
Kat ecc. / 37.5 / 43 rx
Chris M 30 1RM / 40 / 40
Maddie 6 1RM / 40 / 46 rx
Nicole M – / 18 / 31
Damo A 5 1RM / 55 / 38 rx
Steve L 15 / 40 / 44 rx
Dave M 10 1RM / 70 / 37 rx
Oz 65 (75 1RM) / – / 73 rx
5pm
Ash M 24 / – / 49
Samson 55 / 50 / 55 rx
Lizzie B orange / 37.5 / 44 rx
Rob C 24 / 70 / 53
Josh A 30 / 70 / 42 rx
Sophie S orange / 30 / 48
Carly B ecc / 45 / 48 rx
Dani B red / 47.5 / 44 rx
Chakkerz – / 80 (power) / 39 rx
Krusher – / – / 60
Aidan green / 13 / 42 rx
Kate P orange / 55 / 46 rx
Alex C 5 / 50 / 54 rx
6pm
Shane T 8.75 1RM / 50 / 36
Tim W 35 / 80 / 54 (20)
Mark RP 20 1RM PB / 60 / 48 (20)
Sam T 40 / 70 / 48 (20)
Sue L green / 35 / 40 (10)
Stef green / 37.5 / 33 (10)
Kristen green / 22.5 / 47 (10)
Ben P 22.5 1RM / 70 / 39 (20)
Alex G 10 / 40 / 36 (10)
Ryan K 10 / 40 / 40 (10)
Mercedes orange / 20 / 37 (10)