Tuesday, 13/12/11

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

No Comments
  • Jessica
    Posted at 05:37h, 13 December

    Crossfit 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 December

      I 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 December

        Yes 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 December

    5.30am
    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 December

    Aren’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 December

    6pm
    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 December

    Ha! Thanks for the photo shout-out!

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