30 Oct Monday, 31/10/11
WOD
Deadlift
3-3-3-3
Weighted Dips
3-3-3-3
TIMETABLE CHANGE
– Due to the reduced numbers in the intro groups all sessions previously allocated to the GrabOne Voucher holders will now become Open Gym times, except for Saturday – see below. This means that the gym is open to all regular members and to the GrabOne voucher holders.
– This will be the final week for the 7pm sessions.
– There is an additional time slot at 5.30am on Monday morning, which will be an Open Gym.
– Saturday morning changes:
7.00am MOBILITY – The mobility class will now also be open to GrabOne voucher holders.
7.30am WOD – Note that this is a time change from 7.45am to 7.30am.
8.30am WOD
The 9.30am session has been removed from the timetable.
Cam Leggatt
Posted at 19:55h, 30 OctoberSkipped a day it’s the 31st on Monday
Jim King
Posted at 20:21h, 30 OctoberI’m just trying to hurry time along so that I can throw “Fran” at you again sooner.
Gerard
Posted at 20:58h, 30 OctoberSo can we do the WOD during the Open Gym session?
Jim King
Posted at 21:35h, 30 OctoberSure Gerard, you can use the Open Gym for whatever workout you like, provided that everyone using the space gets a fair go.
Jessica
Posted at 21:04h, 30 OctoberI want to do Fran again….
Steph
Posted at 07:45h, 31 OctoberOf course you do lol
Gerard
Posted at 08:07h, 31 OctoberThanks to April and Paula this morning for the pointers on DL form and the encouragement to try weighted dips. Just another reminder that so much is mental.
Jo D
Posted at 08:31h, 31 OctoberIsn’t that the truth!! Or is it that we crossfitters are just plain mental 🙂 You never know unless you give it a try & it’s fun to be in the moment with no idea of what you can or cannot do (now for that 30″ box jump!!teehee) 😉
jess
Posted at 08:43h, 31 OctoberDo it jo, do it! 🙂
April King
Posted at 12:51h, 31 OctoberWas a pleasure Gerard. You were great! Well done.
Christian
Posted at 18:54h, 31 OctoberSo true, Paula didn’t even realise she had done 115kg this arvo…
Jess
Posted at 20:08h, 31 OctoberWe saw that Paula. AMAZINGLY strong girlfriend!!! Awesome….
April King
Posted at 21:44h, 31 OctoberGreat job Paula. Wish I was there to cheer you on!!!
April King
Posted at 12:56h, 31 October5:30am
Gerard 110 – 110 – 90 – 90 / BW – 2.5 – 5- 5
Cecilia 40 – 60 – 60 – 60 / Box dips
Jan 80 – 80 – 90 – 90 / BW
6am
Megan 65 – 75 – 80 – 80 / 1.5- 5kg
Sandy 65 – 65 – 67.5 / Ring dips (mod)
Minh 45 – 45 – 50 – 50 / Box dips
Ania 30 – 30 – 30 – 30 / Box dips
Val 27.5 across / box dips
Jo D 60 – 70 – 80 – 85 / BW, 8 , 8 , 10
David S 123kg across / Box dips
Declan 40 – 50 – 60 – 60 / Box dips
Corinne 10 – 25 – 25 – 25 / Box dips
Sue O 45 – 45 – 55 – 45 / RB on dip station
Jim King
Posted at 20:15h, 31 October9.30am
Brendan 120kg across / 32kg
John 80kg across
Juergen 80-90kg / Bw-10kg
Jack 40-57.5kg / r – o band
Ali Goblet Squats / Red – Orange Band
5pm
Paula 100-115kg / 12kg across
Nick L 120kg across / Bw – 5kg
Michael 70-80kg / Bw across
Giorgio 120kg across / 24 – 39kg
Sue W 35kg across
Trent 120-125kg / Bw-12kg
Jo G 70-80kg / Bw across
Kim L 35kg across
Adam 160-170kg / 24kg across
Ru 160-170kg (200kg 1RM PR!!)
Christian 135-140kg / red band
Jeff
6pm
Lil’ Hutch 60-70kg / 5-8kg
Pip 75-95kg / Bw-8kg (10kg 1RM)
Bec 75-90kg / Bw across
Campbell 60kg across / Green band
Jess 70-85kg / 5-8kg (10kg 1RM)
Lauren 40-45kg / Green band
7pm
Jenny 35kg across / Orange band
Kate P 50kg across / Box dips
Jasmin55-60kg / box dips-red band
Jo Genders
Posted at 20:36h, 31 OctoberSome awesome weights CFKers! Accumulated tonnage of about one million! Great work, Ru!
April King
Posted at 21:46h, 31 OctoberI second all of that Jo G.
Megan
Posted at 08:44h, 01 NovemberPaula, that’s an awesome weight! Watch out Brendan, she’ll be out-lifting you soon!
Jo D
Posted at 20:18h, 01 NovemberWhat awesome weights guys and girls – Paula I wish I could have been there!!! Don’t you just love weight lifting 😉