Thursday, 07/03/13

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


No Comments
  • Jim King
    Posted at 21:24h, 06 March

    As 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 March

    If 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 March

    Okay 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: [email protected]
    OR write your name on the white board.
    Information will follow for all who register.

    • Steve H
      Posted at 08:33h, 07 March

      Keen for a ninja paleo version. Let’s take it up a level!

  • Kat
    Posted at 22:50h, 06 March

    12 hours to go !?!?!?!?!

  • Arnie
    Posted at 07:01h, 07 March

    Touché james touché

  • Kat
    Posted at 11:17h, 07 March

    What 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 March

      this is a gee up! Now for the real one……

    • Jono
      Posted at 11:44h, 07 March

      Dave Castro is genius, why not combine 12.1 and 12.2 into one WOD

      • Jan
        Posted at 11:47h, 07 March

        Jono, 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 March

          well i dont mind burpees and haven’t done isabel before so 2 birds with 1 stone 🙂

  • Jim King
    Posted at 11:33h, 07 March

    5am
    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 March

    Happy birthday for last Sunday April, if only the 13.1 burpees could count towards your birthday burpees ????

  • Jim King
    Posted at 20:36h, 07 March

    4pm
    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

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