Tuesday, 20/09/11

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.

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”.

No Comments
  • April
    Posted at 21:35h, 19 September

    Dear 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 September

    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 September

    5pm 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
    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 September

    Tabata 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….

    • Jim King
      Posted at 20:49h, 21 September

      Thanks 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 September

        7pm tomorrow then 5pm Fri and 930 Sat
        Then a nanny nap in the arvo….

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