16 Oct Monday, 17/10/11
WOD
Strength: Power Clean 3-3-3
Met Con:
Complete as many rounds as possible in 15 minutes:
5 Power Clean @ 80% of heaviest weight
10 x (1 V-up + 4 Mountain Climbers)
INTRO WOD
Strength: Deadlift 3-3-3
Met Con:
Complete as many rounds as possible in 15 minutes:
5 Deadlift @ 80% of heaviest weight
10 x (1 V-up + 4 Mountain Climbers)
Sandy
Posted at 09:19h, 17 OctoberCFK 101: I am working into new hip knee shoulder range I didn’t know I had lost! (Despite years of albeit intermittent yoga and pilates!) Developing strength and control around improved flexibility should help ward off the progressive degenerative effects of aging, misuse and disuse. I love that the future is promising.
Jim King
Posted at 11:36h, 17 October6am
Declan 40 / 4+4V @ 30kg
Dave 60 / 6+5PC @ 48kg
Michael 30 / 6+5PC @ 25kg
Sandy 30 / 5 @ 25kg
Jo D 30 / 6 + 7PC @ 25kg
Jan 40 / 4+5V @ 35kg
Meshelle 23 / 5 @ 8kg
Val 13kg
Danny 35 / 5 @ 30kg
7am
Sue Intro 2
Jim King
Posted at 11:41h, 17 October9.30am
Corinne 10.5 / 5+6V @ 10.5kg
Ali 15 / 5+6V (goblet squat @ 8kg)
10.30am
Jack 35 / 6+3V @ 30kg
Paula 50 / 14:55 (7rnds @ 40kg)
April 50 / 13:57 (7rnds @ 40kg)
Jim 22:28 Rxd “Filthy 50”
Josh
Posted at 15:58h, 17 OctoberOK, two (or was that three?) days of making myself feel sick carb loading on ridiculous amounts of vegetables, plus some simple carbs (10 medjool dates ftw), and I feel my killer instinct returning…. Tomorrow…. is another day….
Jim King
Posted at 20:37h, 17 October5pm
Trent 14:20 @40kg
Jo G 15:36 @ 40kg (6+4V @ 15 min)
Christian ~ 27 min (C-WOD)
6pm
Jeff 80 / 5+5PC @ 50kg
Cam 75 / 11:01 @ 50kg
Sarah 32.5kg / 16:20 @ 27.5kg (6+5PC @ 15 min)
Jess 40 / 11:26 @ 32.5kg
Suza 40 / 14:34 @ 30kg
Megan 45 / 11:20 @ 35 kg
Jim King
Posted at 21:00h, 17 October7pm Intro Group
Lauren 14:53 @ 15.5kg
Charly 5+5V@18kg
Scott 15:30 @ 100kg
Adam R 13:10 @ 60kg
Jasmin 14:36 @ 25 kg
Anya 14:33 @ 30 kg
Sally 5+3V @ 23kg
Ritchie 12:50 @ 60kg
Kate S 14:00 @ 30.5kg
Jason 5 + 5DL @ 40kg
Hayley 13:40 @ 25kg
Cath G 6 @ 13kg
Joel 14:17 @ 80kg