Thursday, 23/08/12

Thursday, 23/08/12

A) Row:
5 x 200m intervals (30seconds rest between intervals)
B) Squat:
Heavier Option – 50 Bodyweight Back Squats in as few sets as possible
Lighter Option – 50 Bulgarian Squats
C) GHD:
50 Situps
50 Hip Extensions
D) Stretch, Roll, Mobilise
httpv://www.youtube.com/watch?v=jzFgLf8CC1Y

11 Comments
  • Jim King
    Posted at 08:39h, 23 August

    6am
    Tabata Score / Row / Back Squat (# of sets required at given weight to complete 50 reps)
    Jarrod 70 / 3:49.9 / –
    Trent 105 / 3:04.9 / 1 set @ 85kg
    CKZ 57 / 4:09.4 / 3 @ 80kg
    Nic P 80 / 3:26.9 / –
    Alex 55 / 3:28.1 / 5 @ 40kg
    Rod 78 / 3:02.8 / ? @ 70kg
    Michael G 58 / 3:27.2 / –
    K-Mac 40 / 4:06.3 / ? @ 40kg
    Bianca 52 / 3:49.2 / –
    Jo J 54 / 3:38.7 / ? @ 30kg
    Jo D 62 / – / 1 @ 52.5kg, 1 @ 60kg
    Tony 77 / 3:09.1 / ?
    Alyssa 50 / 4:52.2 / ? @ 25kg
    Emma P 54 / 3:49.7 / ? @ 30kg
    Jeremy – / 3:53.0 / ? @ 40kg

  • Bianca
    Posted at 10:51h, 23 August

    WELLLL I guess I better tell you all I did a 6 minute and 9 second plank today ..since I am plank president and all.

    • Christian
      Posted at 12:32h, 23 August

      Wouldn’t you say that because you did it, with no view of your social status? Or are you saying it because of said social status and thus having to say something? OR am I over thinking this?
      😀

      • Bianca
        Posted at 14:48h, 23 August

        Darn it, you caught me.. I was using the latter as an excuse to do the former.

  • Alison
    Posted at 11:12h, 23 August

    just had to beat me…..

    • Bianca
      Posted at 14:55h, 23 August

      Yeah but we won’t mention the fact that I’ve been plank training for 3 months and you just leisurely “gave it a go”. Crazy 23 year old you.

  • Jo J
    Posted at 11:33h, 23 August

    Oh B, I was about to post that….Lucky you’re not a quiet achiever

  • Jo Genders
    Posted at 18:30h, 23 August

    CrossFit Barrier Reef: Cairns
    15 min AMRAP: 7 push press (60/40kg); 20 overhead squat (60/40); 15 sit ups
    Jo: 6 rounds + 16 reps (25kg – which was all these tired shoulders could handle). On the upside, all rounds were unbroken.
    Lovely little box they have up here – Tim, Jojo & new baby Mia were fantastic. Any visitors to Cairns should give CFBR a crack.

    • Jo Genders
      Posted at 18:32h, 23 August

      10 OHS, not 20 – don’t want to look like too great a hero… 😉

  • Jim King
    Posted at 21:55h, 23 August

    9.30am
    Dennis Trial
    Sam D 66 / 4:00.8 / 2 @ 30
    Lauren V 60 / 4:15.2 / 5 @ 8
    Beth 54 / 4:38.0 / 5 @ 30
    Sean G 50 / 3:27.5 / 2 @ 40
    GT 68 / 3:31.6 / 4 @ 40
    Phantom 61 / 3:46 / 2 @ 40
    April 91 / 3:55.4 / –
    Pip S 79 / Run / 4 @ 60
    Jim 97 / 3:12.5 / 1 @ 80
    Open Gym
    Dave W – / 3:40.8 / –
    CKZ 38:43 (Wed WOD)
    Ru
    5pm
    Clay 67 / 3:16.9 / 60
    Nettie 76 / 3:30.2 / 1 @ 50
    Kyle 67 / 3:28.7 / 3 @ 40
    Lana 86 / 3:57.4 / –
    Torin 57 / 3:37.5 / Bulg.
    Arthur 47 / 3:34.8 / 5 @ 70
    Alex G
    6pm
    Ozzie 72 / 3:17.0 / 5 @ 75
    Lauren C 67 / 3:49.6 / Pullups
    Terry 59 / 3:40.6 / –
    Sarah 53 / 4:09.5 / Bulg.
    Mike L 70 / 3:15.8 / 7 @ 70
    Jan 62 / 3:07.4 / 3 @ 70
    Rob C 60 / 3:21.5 /
    Chris Bats 62 / 4:24.8 / Bulg.

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