Tuesday, 22/01/13

Tuesday, 22/01/13

Fantastic turnout yesterday for the start of O-Week. Do your homework, keep on showing up and build the momentum through the week for when we max out on Friday. Look after your muscles, they are working hard getting all these reps done. Trigger, roll, stretch, take your fish oil and magnesium, eat clean, stay hydrated, no alcohol.
Session #2
Technique:
Pressing Snatch Balance
Snatch Balance
Overhead Squat
Conditioning:
Games Open 11.4
AMRAP in 10 minutes
60 Bar-facing Burpees
30 Overhead Squats (55/40kg)
10 Muscle-ups
httpv://www.youtube.com/watch?v=U-PkTCZv3no

No Comments
  • Arnie
    Posted at 21:18h, 21 January

    Is that a typo in the conditioning. It will take me 10 minutes to do 60 burpees.

    • Jo Genders
      Posted at 21:34h, 21 January

      Better than 10 burpees in 60 minutes.

  • Jess
    Posted at 22:17h, 21 January

    Great work everyone on Monday. Some really great efforts put in! Keep it up for the rest of the week. Great to see every class so busy!! Welcome aboard krusher.

  • Luke G
    Posted at 05:18h, 22 January

    I’m gonna be sore by the end of this week :/
    By the way, congrats to Krusher joining the coaching staff!

  • Jim King
    Posted at 09:01h, 22 January

  • Cam Leggatt
    Posted at 11:48h, 22 January

    Soo good to be back at CFK! BOOM

  • Jim King
    Posted at 12:15h, 22 January

    9.30am
    Cam L 90 (30)
    Sarah L 99 (8kg mod)
    Jono 93 (30)
    Errol 106 (20kg, mod)
    Eddy
    Krusher 90 rx
    Andrew H 78 (40kg, mod)
    Alana
    Kate P 120 (15kg, mod)
    Dave C 114 (20kg, mod)
    Steph U
    Oz 92 rx
    Sarah Z (8kg, mod)
    Beast
    11am
    Jim 96 rx

  • Jim King
    Posted at 21:29h, 22 January

    4pm
    Kat
    Carla #3 2rnds (8kg)
    Alesya #3 2rnds (8kg)
    Steve F 120 reps (20kg)
    Tim C
    Sarah R #2 74 (15kg)
    Damo #1 1.75 (20kg)??
    Brendan J # 1 83 reps (20kg)
    Trent J #1 83 reps
    Probes #1 73 reps Rx
    Kath L #1 80 reps (20kg)
    CKZ #1 43 reps Rx
    Travis #2 80 (20kg)
    5pm
    Tim W 2 rnds + 20 + 8 @40kg OHS
    Dave K
    Patrina
    Emma H #3 2rnds 12 burpees
    Mad Dog
    Lana
    Luke G #3 2 rnds plus 2 burpees
    Tom K
    Clay
    Reece B
    Ali #3 2 rnds plus 2 burpees
    Grant E
    Chris V #3 2rnds plus 16 burpees
    Bec G
    Ax 126 (30kg, pu/push)
    Tanz 90 (30kg OHS)
    GT #1 15kg OHS, 6 bar mu
    Rob M #1 93 reps @ 40kg
    Dan M
    6pm
    Grant DB
    Mark R-P
    James H
    RV
    Lizzie
    Kelly Hsu #3 2rnds plus 6 burpees (8kg)
    Arthur 100reps (18kg)
    John K
    JB
    Jan 86 reps (35kg)
    Jack 102 reps (20kg)
    Robyn (mod) 5kg 4 +3 push ups
    Jean-Marc 93 reps (30kg)
    Dean S 2rnds (25kg)
    K-star
    Pip 90 Rx
    TT #1 71 reps mod
    Simone #3 7 plus 10 burpees
    Shane
    Sean B
    Sam T
    Rob C
    Jen 84 reps (8kg)
    Camille 75 reps (8kg)
    Marc G 1 (20kg) + 13 push
    Jason V
    Alex C #3 110

  • Dan
    Posted at 22:18h, 22 January

    April – what was the name of the stretch sequence you took us through today?

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