Monday, 17/10/11

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)






 

No Comments
  • Sandy
    Posted at 09:19h, 17 October

    CFK 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 October

    6am
    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 October

    9.30am
    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 October

    OK, 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 October

    5pm
    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 October

    7pm Intro Group
    Lauren 14:53 @ 15.5kg
    Charly [email protected]
    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

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