## 01 Oct Wednesday, 02/10/13

Healthy Habits Day 2. Stay on target. Be organised and remember why you started.

– Front Squat

1 x 10 x 50% of 1RM

1 x 7 x 75%

1 x 5 x 80%

2 x 3 x 85%

3 x 3 x 90%

With a 5 minute time cap on each station, for time:

A) 10 Rope Climbs

and/or

B) 400m Farmer Carry (2 x 24/16kg KB)

and/or

C) 50 Situps, 50 Back Extension, 50 Double Unders

## Jack

Posted at 21:49h, 01 OctoberThanks for that Apes ….!

## Ben Paynter

Posted at 07:35h, 02 OctoberI see we’re having two Tuesdays this week…….

## Jim King

Posted at 07:40h, 02 OctoberThanks Ben.

## Jim King

Posted at 15:07h, 02 OctoberName – Front Squat / Option A,B,C

5am

Newcastle Todd

Marc G 100 / B- 2:59 @16, C- 5:46

Jo G 70 / A,B

Hunty

Amanda 52.5 / B- 4:15

Pav 90 / A,B,C 20+mins

Steve Mac

James K 70 / A,B,C 15:00

Pam O 52.5 / A,B,C 15:00

Rees ? / A,B,C 14:27

Speedy 75 / A,B,C / 19:04

Kim L 40 / B- 4:53, C- 7:42

6am

Michael G 80 / B,C 9:20

Geoff 60 / C 5 min

Lowndsey 125 / A,B,C 12:00 rx

Trent 125 / A,B,C 9:29 rx

Craig J 60 / B,C

Billi 53.5 / B- 6 min

Sumi 53.5 / A 6 ascents (sounds tougher than climbs, like going up a mountain in a blizzard, trusty Sherpa by your side carrying all the items necessary for survival for the return to base camp. Well done Adventure Ninja. New action figure out soon, accessories include wrist wraps and speed rope.)

Emma P 45 / C 5 min

Naomi H 50 / A- 5 ascents, B- 9 min, C- 4:46

Bec C 50 / A,B 9 min (A- 9 ascents completed at 5mins, 10th ascent @5:30)

Sue L 70 / A,B,C ~22min

Alyssa 45 / A,B,C 16min (ring row)

Sarah LJ 55 / A,B

Bridgette 45 / B,C

Dinesh 65 / A,C

Luke J 60 / A,B

Kate L 60 / A,B,C 14:24 (2 rc)

Jessica 80 / A,B,C / 12:59 rx

9.30am

Jono – / A,B,C 13:53 (7 rc)

Alex C 65 / A- 2 rc, B- 3:30, C- 3:00

Gary 75 / A- 7 ascent, C

Errol 85 / B,C 10mins @24

Will 85 / B,C 12:05 @24

Julie L 55 / A,B,C 15:07 (7,12,35 s-u 20 back ext)

Ching 30 / A,B,C

Caveman 60 / A,B,C 13

Chayel 42.5 / A- 5min, B- 5min

GT ? / A,B,C 11:50 rx

Killer

K*

## Billi

Posted at 16:01h, 02 OctoberHahahaha Adventure Ninja…

## TK

Posted at 19:04h, 02 October“Chelsea”

Rx – Nailed it.

## Jim King

Posted at 21:15h, 02 October4pm

Damo C

Damo I 60 1RM / B- 4:40 ,C – s-u & back ext

Leighton

Julian

Lizzie 42.5 / C- 3:45

Hoppo

Ash M

Camo 100 / A,B,C 9:31 rx

Dan M 85 / B- 5

Kat M 40 (50 1RM) / B- 4:15 rx, C- 3:11 rx

Deanne 60 / A,B,C 15:00 rx

AK 65/ A, B, C 12:35rx

Felix

Chris M 80 / B,C

Chakkerz 115 1RM / A,B 13:30 ish

Maddie 45 / C- 4:12, B- 5+

5pm

Newcastle Joe

Newcastle Trent

Newcastle Wes

Sharelle 65

Shredder

Molly M 40 / A, B, C 15min

Jess M 40 / A,B,C 15min

Dave C 65 / A,B,C 11:35

Reece K

Samson 100 / A- 3:20

Dani B 62.5 1RM / A,B,C c/o

Carly B 55 / A (50 x ring row),B,C 14:59

Sue O 52.5 1RM

Patrina 50

Lauren Mc 50 / A (ring row),B,C 15:00

Lil Leggs 50 / A,B,C c/o

Sen 65 / A- 9mins, B, C dnf

6pm

Jad 45 str press / A,B,C 15:00

Grant dB 95 / A,B,C 15:00

Loan 55

Eleni 45 / A (6 rc),B,C

Sam T 87.5

Jason V 85 / A,B,C 15:00

Mark RP 2 x 70 / A,B,C 13:27 rx

Megan

Smithy

Ben P 3 x 100 / A, (6 rc)B,C (30 du)

Krushov – / A,B,C 13:16 rx

## Smithy

Posted at 22:16h, 02 October75kg; A (ring rows) C (sub 500m row for d/u)