07 Sep Saturday, 08/09/12
All the best to everyone going to the Stampede today.
With April away Jess will be running the 6:45am session. She is going to run a Yoga-style session so come along and get a dose of early morning awesomeness with a different flavour.
WOD
Either A) “Severin” (If the Stampeders can run 10 km through mud, we can go 5km on the footpath) or B) “Michael”
A) “Severin”
50 Strict Pull-ups
100 Hand Release Push-ups
5Km Run
If you’ve got a twenty pound vest or body armor, wear it.
OR
B) “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
If your abs are still singing from “Annie” sub in Lunges for Situps.
Jim King
Posted at 14:48h, 08 SeptemberChampion effort this morning troops. It seemed to me to be a great advertisement for the gym the way everyone was sprinting around the carpark with big smiles on, just like Ajay’s in the main photo today.
“Michael”
Leah W 21:02 Rx
Bec G 22:54 Rx
Tim D 22:21 Rx
Tim G
Gary B
Chris B? 27:29 (Not sure who this was. Not the regular Chris B, he was on a plane)
Hayley 23:00
Michael R 21:53 Rx
Chris Bats 37:25
Mad Dog
Harvey G
Dave W 35:30 Rx
“Severin”
Mad Dog
Georgio Welcome back!
Simon B 38:12 rx
Damo 39:40
Kim L 45:48 part. (blue, knee pu) Special shout out to Kim and Emma today for their determined effort on the runs.
Emma H 40:45 part. (4km)
Jim K 44:36 Rx + 10kg vest
GT 43:37 Rx + 10kg vest
Rod 43:30 Rx + 10kg vest
Jess L 53:58 Rx + 4kg vest
Pip S 53:58 Rx + 4kg vest
Dave C 41:29 Rx
Shelly 28:45 (3km)
Arthur 40:15 part. (green band)
Rob C 37:57 part. (row)
Lana 39:13 part. (kip pullups)
Note: There is only one Mad Dog and you read it correctly – he did complete both workouts.
Michael L
Posted at 15:21h, 08 SeptemberSeverin 38:54rx
Kim
Posted at 19:54h, 08 SeptemberThanks Jimmy, I think that is the furtherest I have ever run in my life!
Bryce
Posted at 20:15h, 08 SeptemberAt my usual pace though Jimmy – SLOW..!
Let the people know that Coach King smoked us all, whilst wearing a vest..
PS: Hope everyone running in the Stampede had fun..?!
Jim King
Posted at 21:43h, 08 SeptemberAlso let the people know that Bryce hung around with me at the start and did an extra 30 pushups to help get me to the 100 and then carried a 15kg sandbag for 3kms, and that in the second group Rod (Top Gun – TG) and GT (who hardly broke a sweat) beat my time by over a minute, also wearing vests. Gotta say GT, you make a weight vest look like a tuxedo.