19 Sep Tuesday, 20/09/11
Happy Birthday Steph for last Saturday! Thanks for the BBQ, and Christian’s ultra-endurance effort minding the tables fending off other park-goers.
WOD
Thruster
3-3-3-3
Then:
“Jackie”
1000m Row
50 Thruster (20kg)
30 Pullups
Intro WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
April
Posted at 21:35h, 19 SeptemberDear CrossFitters, I am sorry that I was so harsh on you all regarding your snatch form last weekend. I know its hard to be perfect (like me) but you gotta keep trying, and maybe one day you will get there!!! Hehehe.
Seriously, it was meant as a cheeky reminder to help you become a stronger athlete and reduce risk of injury.
Jim King
Posted at 07:50h, 20 September6am
Jo D 20-35kg / 15:18 (orange band)
Jo G 25-30kg / 11:04 (15kg, green band)
John 20kg / ?
Hutch 30-45kg / 13:44 (green/blue band)
Trent 45kg? / 12:08 (green band)
Steph 30kg / 13:18 (ring pulls)
Christian 40kg / 13:20 (ring pulls)
Danny 20kg / 20:24 (5kg DB, Jumping pulls) Welcome Danny!
Jim King
Posted at 19:13h, 20 September5pm Intro
Dave 34
Scott 41
Jane 48
Sue 48
Paul 33
Staci 34
Taliah 41
Jason 16
Holly 42
Kate 26
Gordon 37
Reece 27
6pm
Pip 35-40kg / 12.00 Rxd
Cam 40-60kg / 8:27 Rxd
Ru 50-60kg / 10:41 Rxd
Katherine 8-13kg / 9:43 (8kg, JP)
Jess 30-40kg / 13:27 (ring pulls)
Megan 25-40kg / 10:33 Rxd
Matt 40kg / 13:14 Rxd
Sarah 25-30kg / 13:45 (17.5kg, green band)
Brendan 50-60kg / 8:27 Rxd
Sue O'Connor
Posted at 20:38h, 21 SeptemberTabata This
Thanks April and Jim as a newbie I am loving the variety, the skills and the atmosphere of crossfit king, the trainers are fantastic and the pain, well lucky “ice” and I are best friends. As for Tabata This, I’ll come back to you on that….
Cheers
Sue
Jim King
Posted at 20:49h, 21 SeptemberThanks Sue, we’re glad you’re enjoying the ride. As for “Tabata This!” I have to say that lucky for you there’s plenty more where that came from. As one t-shirt slogan says: “This s#*t sucks! What time tomorrow?”
Sue O'Connor
Posted at 22:01h, 21 September7pm tomorrow then 5pm Fri and 930 Sat
Then a nanny nap in the arvo….