Monday, 31/10/11

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.

 

No Comments
  • Cam Leggatt
    Posted at 19:55h, 30 October

    Skipped a day it’s the 31st on Monday

    • Jim King
      Posted at 20:21h, 30 October

      I’m just trying to hurry time along so that I can throw “Fran” at you again sooner.

  • Gerard
    Posted at 20:58h, 30 October

    So can we do the WOD during the Open Gym session?

    • Jim King
      Posted at 21:35h, 30 October

      Sure 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 October

    I want to do Fran again….

  • Gerard
    Posted at 08:07h, 31 October

    Thanks 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 October

      Isn’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) 😉

    • April King
      Posted at 12:51h, 31 October

      Was a pleasure Gerard. You were great! Well done.

    • Christian
      Posted at 18:54h, 31 October

      So true, Paula didn’t even realise she had done 115kg this arvo…

      • Jess
        Posted at 20:08h, 31 October

        We saw that Paula. AMAZINGLY strong girlfriend!!! Awesome….

        • April King
          Posted at 21:44h, 31 October

          Great job Paula. Wish I was there to cheer you on!!!

  • April King
    Posted at 12:56h, 31 October

    5:30am
    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 October

    9.30am
    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 October

      Some awesome weights CFKers! Accumulated tonnage of about one million! Great work, Ru!

      • April King
        Posted at 21:46h, 31 October

        I second all of that Jo G.

    • Megan
      Posted at 08:44h, 01 November

      Paula, that’s an awesome weight! Watch out Brendan, she’ll be out-lifting you soon!

      • Jo D
        Posted at 20:18h, 01 November

        What awesome weights guys and girls – Paula I wish I could have been there!!! Don’t you just love weight lifting 😉

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