Monday, 25/11/13

Monday, 25/11/13

A few things:
– Registration for the Dec 7 event will close this Saturday. We have over 70 people registered so far. If you are wondering if you should register don’t stress about it the workouts will be no more difficult than the ones you do on a regular basis through the week. Even if you do not want to compete  and you would like to donate, click on the link to register and there is an option to donate without signing up for the comp.
– We have been asking you to respect the equipment and I am very pleased that there has been less damage to our bumpers recently so thank-you for taking that responsibility seriously, we really do appreciate it. A few collars have been broken though so try to be mindful of not unloading the weights onto the collars if they’re lying on the floor, they break too.
– Please bring a towel and water bottle and USE THEM! I often see a towel close by to someone producing sweat puddles. Use your towel to absorb the sweat before it gets to this point. While we do provide water cups a water bottle is the preferred option. Cups are prone to being knocked over and we pick up quite a few cups that are left around the gym after class.
– Take your bags upstairs on arrival. Do not leave them near the downstairs pigeon holes, they are a tripping hazard.
– Finally (for now), please do not enter the gym workout space until the previous group has cleared the area. Despite your ninja abilities you are a distraction to the trainers and can interfere with the workout in progress in ways you may not be aware of. Respect each group’s dedicated hour of training. When your hour is over, vacate the workout space so that the next group can begin. We have the luxury of the Mobility Room, use it.
THANKS EVERYBODY.
WOD
A)
Power Clean
1 RM
B)
3 rounds for time:
1 Power Clean
10 Front Squats (unbroken)
400m Run
1 minute rest between rounds. You may adjust weights during the rest period.
Score = Total tonnage – Total Seconds
eg. 3 rounds of 50kg front squats – time taken of 10 minutes and 10 seconds
(3 x 10 x 50) – (10 mins 10 secs) = 1500 – 610 = 890 (score on board)
April rope climb
 

No Comments
  • Jim King
    Posted at 08:49h, 25 November

    Name – Power Clean / Metcon Score (wt)
    5am
    Julie N 30 / -12
    Sharelle 62.5 / 632
    G-Force 67.5 / 950
    Alex F 55
    Kim 42.5 PB / 67
    Nicolette 30 / -110
    Pam O 45 PB / 140
    Pam A 22 / 2 (22)
    Marc G 65 / 1295 (60)
    Hutcho
    Beki 35 / 188 (25)
    Jess G 27.5
    Caveman 70 / 640
    Chayel 25 / 57 (20)
    Conor 60 / 725
    Amanda 37.5 / 150 (25)
    Sophie Mac 40 / 341 (30)
    Kate L 47.5 / 451 (35)

  • Jim King
    Posted at 08:54h, 25 November

    6am
    Benny 85
    Trent 105 / 2194 (90)
    Ben L 50 / 448 (30)
    Steve H 75 / 1036
    Michael G 85 / 701 (40)
    Bec C 50 / 524 (35)
    Sue L 45 / 519 (35)
    Jarrod 75 / 691 (40)
    GB 90 / 1010 (50)
    Karsten 60 / 675 (40)
    Maddie 42.5 / 260 (30)
    Rosco 60 / 614
    Craig J 65 / 610
    ALethea 25 / 160 (15)
    Bec P 40
    Crystal 40 / 157 (25)
    Ching 35 / -88 (20)
    Billi 47.5 / 439 (35)
    Nat 20

  • Jim King
    Posted at 11:56h, 25 November

    9.30am
    Sam G 80 / 429 (15kg DB)
    Frenchy 95 / 1112 (55)
    Marcel 60 / 1053 (50-55)
    Grant dB 80 / 960 (60, row)
    K*
    Julie L 40 / 270 (30)
    Lica 40 / 20 (20)
    Lebeka 45 / -184 (20)
    Jono 105 / 1306 (62.5)
    AK 65 / 651 (40)
    Rhys 50 / 280 (40)
    Katelin 38kg DL / 10907? (38)
    Bec O – / 430
    Glen B 60 / 946
    Errol 80 / 925 (70)
    Dave C 70 / 921 (50)
    Zak
    Lowndesy 100 / 1310 (60)
    Jim 100 / 1717 mod (80)
    Krusher 132.5 / 2352 (100)

  • TK
    Posted at 17:14h, 25 November

    110kg / 1955 (90)

  • Jim King
    Posted at 18:28h, 25 November

  • Jim King
    Posted at 20:45h, 25 November

  • steve h
    Posted at 20:46h, 26 November

    Wait! Some or us are Ninjas! Arrgh.. They could strike. THEY COULD STRIKE!!!

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