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.
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”.

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

    6am
    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
    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 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….
    Cheers
    Sue

    • 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….

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.