12 Dec Tuesday, 13/12/11
Class timetable Dec 13th-16th.
Tuesday 13th – 5.30am, 6am, 6pm
Wednesday 14th – 5.30am, 6am, 9.30am
Thursday 15th – 5.30am, 6am, 6pm
Friday 16th – 5.30am, 6am, 9.30am
Deadlift
5-5-5-5-5
Practice:
Candlestick
Skin the Cat
Jessica
Posted at 05:37h, 13 DecemberCrossfit Glenmore, Kelowna
2.7km run to the gym
warm up: 3×20 hollow rocks, superman, v-sit, rows – 8 mins
12 min stretch and mobility
Strength: Squat 12-5-5-5-20 (75-115 pounds) (35-52kg)
WOD: 3 rounds for accumalated reps
1 min Kettlebell swings (16kg)
1 min pushups
1 min double unders
1 min rest
=281 reps
2.7 km run home
Megan
Posted at 08:02h, 14 DecemberI miss running in the snow! About -10oC was my favourite temp to run in in Canada when I lived there. The world seems so peaceful then…
Jess, can you take photos of the Christmas lights reflecting off the snow? I miss that.
Jessica
Posted at 08:14h, 14 DecemberYes Megan, -10 is awesome to run in!!! The whole time you are running, you are just trying to get warm and yes, it is so peaceful. I will take some pics for you
Jim King
Posted at 08:36h, 13 December5.30am
Sabrina 35-50kg
Cecilia 40-80kg
Jan 100-120kg
Ania 30-55kg
Gerard 100kg across
6am
Megan 45-85kg
John 60-90kg
Michael 65-80kg
Hutch 65-80kg
Corinne 20-50kg
Kim 25-37.5kg
Trent 100kg across
Today’s Yamba WOD – 4 x 50m Uphill weighted lunge (Choice of Piggy-backing Zoe or Amelia), 50 partner pullups, then:
50 Burpee Mountain Climbers for time:
Christian 6:30
Steph 4:52
Sue W 4:50
Jo G 4:39
Tracey
April 4:26
Jim 4:32
Yesterday’s Yamba WOD
Mod “Cindy” (Sub situps for pullups)
Christian 11+10 Squats
Jeff 9+9 pushups
Jo G 12+5 pushups
Nicole 8 (including 100m sprint between each round)
April 15
Jim 18+4 situps
Katherine L
Posted at 16:52h, 13 DecemberAren’t you lot in Yamba suppose to be on holidays?? Relaxing on the beach, drinking wine, being lazy? Oh no, that’s my Melbourne holiday…
You too Jess. Are you running in the snow??
Happy holidays everyone. We’ll post our Crossfit St Kilda WOD too
Jim King
Posted at 21:48h, 13 December6pm
Pip 80-85kg
Ian 90-130kg
Micah 80kg across
Ivan 120kg across
Amir 60-70kg
Bec conditioning
Lauren 35-55kg
Campbell 60-75kg
Catherine
Posted at 08:58h, 14 DecemberHa! Thanks for the photo shout-out!