Friday, 13/01/12

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…


  • Steph
    Posted at 23:44h, 12 January

    COMMANDO IS COMING!!!! woohooo!! (I accidentally wrote this in yesterdays comments, but I’m very excited so it counts 😉 )

    • MeTTT
      Posted at 07:19h, 13 January

      Darn it!!! I was planning on going Commando to the Hard’un Up Challenge.

      • Jan
        Posted at 08:11h, 13 January

        Glad thats not going to happen now

      • Jim King
        Posted at 09:12h, 13 January

        Pursue your dreams I say.

    • Pip
      Posted at 10:23h, 13 January

      I 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 January

        I 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 January

          Haha Jimmy, good point!!

      • Jo Genders
        Posted at 13:23h, 13 January

        Is Jeff the eye candy you’re referring to?

        • MeTTT
          Posted at 15:32h, 13 January

          I’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 January

    2.5km run and free weights in gym-30mins

  • Jim King
    Posted at 08:04h, 13 January

    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 January

    Hi everyone,
    I am going to purchase some WOD books (, 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 if you are interested! The books are $15 each + postage, which will be distributed among everyone who orders.

    • Jim King
      Posted at 12:52h, 13 January

      I 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 January

        Almost like facebook… Jim, can you invite me to be your BTW ‘friend’?

    • Jo Genders
      Posted at 13:22h, 13 January

      The 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 January

        What’s the app name?

    • Pip
      Posted at 13:33h, 13 January

      I’d love a WOD book plz!
      I use Beyond the Whiteboard pretty religiously and love it 🙂

  • Jim King
    Posted at 20:49h, 13 January

    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
    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

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