12 Jan Friday, 13/01/12
Press 3-3-3
Push Press 3-3-3
GHD Situps 15-15-15
Superman Hold 1 minute-1 minute-1 minute (Use weight plates to increase difficulty)
The Commando is competing at the Hard’nup Challenge! Read more…
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Steph
Posted at 23:44h, 12 JanuaryCOMMANDO IS COMING!!!! woohooo!! (I accidentally wrote this in yesterdays comments, but I’m very excited so it counts 😉 )
MeTTT
Posted at 07:19h, 13 JanuaryDarn it!!! I was planning on going Commando to the Hard’un Up Challenge.
Jan
Posted at 08:11h, 13 JanuaryGlad thats not going to happen now
Jim King
Posted at 09:12h, 13 JanuaryPursue your dreams I say.
Pip
Posted at 10:23h, 13 JanuaryI can’t be blamed if my performance falters on the day as the amount of eye candy will be VERY distracting hehe 🙂
Jim King
Posted at 12:54h, 13 JanuaryI would expect your performance to go through the roof so that all those hunks are keeping a close eye on you.
Pip
Posted at 13:34h, 13 JanuaryHaha Jimmy, good point!!
Jo Genders
Posted at 13:23h, 13 JanuaryIs Jeff the eye candy you’re referring to?
MeTTT
Posted at 15:32h, 13 JanuaryI’m like a giant oversized Caramello Koala. That’s the sort of candy you’re talking about, isn’t it?
jessica
Posted at 04:45h, 13 January2.5km run and free weights in gym-30mins
Jim King
Posted at 08:04h, 13 January6am
Andrew 65 /87.5kg
Sabrina 25/30kg
Michael 40/47.5kg
Megan conditioning
Robyn 25/30kg (32.5kg 1RM)
Flash 30/30kg
Hutch 55/55kg
Sue O 32.5/40kg
Paula 30/37.5kg
Jo D 35/40kg
Ania 27.5/32.5kg
Danny 25/30kg
Trent 50/67.5kg
Patrick 40/47.5kg
Ania
Posted at 09:31h, 13 JanuaryHi everyone,
I am going to purchase some WOD books (http://sport-journals.com/WODbook/wodbook.html), you may have seen a few people with them (incl. Paula and Robyn). They have all of the different WODs listed and you can record all of your workouts and PBs.
Shoot me an email at a.wronski@uq.edu.au if you are interested! The books are $15 each + postage, which will be distributed among everyone who orders.
Thanks!
Ania
Jim King
Posted at 12:52h, 13 JanuaryI encourage everyone to have a diary of some sort. The WODbooks are an excellent resource to do this.
On our website (link on the lower right of page) is a digital diary called “Beyond the Whiteboard”. I am using this now as my primary record-keeping option. The inventors of this site have improved the product a great deal over the years and I expect it will keep on getting better. Only a few of us from the gym are using it at the moment but tens of thousands around the world use it. The more people from our gym that use it the more interesting it becomes from a comparative point of view.
It does cost you a few dollars a month though. In order to get on BTW I have to invite you or you can apply to be invited. If you want to give it a go let me know and I will send you the invitation.
Megan
Posted at 14:01h, 13 JanuaryAlmost like facebook… Jim, can you invite me to be your BTW ‘friend’?
Jo Genders
Posted at 13:22h, 13 JanuaryThe WOD app for iPhone & iPad is also really good. It includes most named workouts, as well as all cf movements & lifts. You can record your times/weights etc & map progress in graphs. It’s about $5.
Megan
Posted at 14:03h, 13 JanuaryWhat’s the app name?
Pip
Posted at 13:33h, 13 JanuaryI’d love a WOD book plz!
I use Beyond the Whiteboard pretty religiously and love it 🙂
Jim King
Posted at 20:49h, 13 January9.30am
Jo G 32.5/40kg
Jack 27.5 (30 1RM)/32.5kg
Leah 22/30kg
Muriel 35/35kg
John 22/30kg
Campbell 45/ ?
Cath R 20/25kg
Jim 65/80kg
10.30am
James Intro 2
Open Gym
Kat 27.5/32.5kg
Dan 45/50kg
Arnie 80/90kg
CKZ 57.5 (60kg 1RM)/62.5 (65kg 1RM)
Kate C 15/20kg
Lauren 25/32.5kg
Lana 25/30kg
Matt G 70/92.5kg
Annette 45/55kg
Clayton 45/55kg
Matt D 50/50kg
Pip 37.5/40kg