06 Mar Thursday, 07/03/13
Mobility 6.15-7.00pm
For those people who have registered for the Games Open we are running a special 7.00pm session for you to get it done today. You will also have the opportunity to get it done during the Open Gym on Friday and on Saturday morning.
WOD
Deadlift
10-8-6-4-2-2
+ Supplementary Strength and Skills
Jim King
Posted at 21:24h, 06 MarchAs mentioned in yesterday’s comments, Arnie is putting in an order from Rogue USA soon. Let him know if you would like to order something by writing it on the board at the gym.
He’s doing two orders, one cardboard box for everyone else and a shipping container for all of his lost reps.
April
Posted at 21:28h, 06 MarchIf there is anyone with VERY sore biceps from Josh on Monday, please let them settle entirely before you do any more upper body workouts with pull-ups, cleans etc to ensure you do not risk injury or rhabdo. Ice/heat therapy, gentle stretches, massage, lots of water, electrolyte replacements (or muscleze) will help with recovery and by day 3, DOMS will start to settle and you will feel better. If you would like more info please email or text me.
April
Posted at 21:33h, 06 MarchOkay athletes…..who’s up for another healthy habits challenge, starting 1st April and ending 30th April 2013?
Yes, that means no easter eggs
Anyone with feedback from the last challenge that may help improve the next one please come talk to me or send me an email. I will consider all ideas, especially if they are designed to make it easier for first timers!
So if you are keen register by email to me: aprilking1@bigpond.com
OR write your name on the white board.
Information will follow for all who register.
Steve H
Posted at 08:33h, 07 MarchKeen for a ninja paleo version. Let’s take it up a level!
Kat
Posted at 22:50h, 06 March12 hours to go !?!?!?!?!
Arnie
Posted at 07:01h, 07 MarchTouché james touché
Kat
Posted at 11:17h, 07 MarchWhat is this monstrosity
Open Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
http://media.crossfit.com/games/pdf/G2O13_13-OneInstructionsXFdr43D.pdf
Anonymous
Posted at 11:31h, 07 Marchthis is a gee up! Now for the real one……
Jono
Posted at 11:44h, 07 MarchDave Castro is genius, why not combine 12.1 and 12.2 into one WOD
Jan
Posted at 11:47h, 07 MarchJono, burpees is your favourite… Are you sure you had nothing to do with that workout?!
Guess, i’ll do some burpees then….. Would carbo-loading help for this workout; if it does i’ll be great!
Jono
Posted at 11:55h, 07 Marchwell i dont mind burpees and haven’t done isabel before so 2 birds with 1 stone
Jim King
Posted at 11:33h, 07 March5am
James K 100
Michael R
Syd 110
Jamie 100-135
Marc G 92.5
Rees 140
Kate K
6am
Sam H
Trent 195
Hutch 120
Caitlin 50
Emma H 60
Jon N 80
Bridgette 55
Ross 95
Niall 110
Billi 60
Rod 150
Sandy 60
Jarrod
Joel 200 PB
Paul E
Hayley K 60 PB
Sumi 60
Camille 60
Ali K
Steve H
JB 150
Emma P
Lizzie B
9.30am
Long John
Jono 180
Errol
Sarah LJ
Crystal 35
Alex F
Oz 140
Krusher 175
Reece
Posted at 15:15h, 07 MarchHappy birthday for last Sunday April, if only the 13.1 burpees could count towards your birthday burpees ????
Jim King
Posted at 20:36h, 07 March4pm
Mick L 95
Ru
Matt G
Michael L
Grant dB 110
Beast
CKZ 190
Carly B 95
MT 130
Chris V 90
Will 150
Dan 140
Pelin 50
5pm
Shane 130
Simone 75
Patrina 72.5
Hayley 65
Mad Dog
Georgio
Gorgeous 160 PB
Tom F 90
K* 80
Jason V 80
Ash M
6pm
Rob C
Sharelle 85 PB
RV 120
James H
Jen 55
Benny 155
Andrew H 160
Jess H 75 PB
Kath L 87.5 PB
J-M 135
Reece B 60