21 Jan 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
Arnie
Posted at 21:18h, 21 JanuaryIs that a typo in the conditioning. It will take me 10 minutes to do 60 burpees.
Jo Genders
Posted at 21:34h, 21 JanuaryBetter than 10 burpees in 60 minutes.
Jess
Posted at 22:17h, 21 JanuaryGreat 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 JanuaryI’m gonna be sore by the end of this week :/
By the way, congrats to Krusher joining the coaching staff!
Kat
Posted at 17:52h, 22 JanuaryCliffs?
Jim King
Posted at 09:01h, 22 JanuaryCam Leggatt
Posted at 11:48h, 22 JanuarySoo good to be back at CFK! BOOM
Megan
Posted at 21:23h, 22 JanuaryWelcome back!
Jim King
Posted at 12:15h, 22 January9.30am
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 January4pm
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 JanuaryApril – what was the name of the stretch sequence you took us through today?
Jim
Posted at 22:53h, 22 JanuaryHey Dan.
It’s a morphed combo of the Hug mobility drill
http://m.youtube.com/#/watch?v=gIe5HaV65Rc
And the Ham Hip mobility drill
http://m.youtube.com/watch?v=EANtKWs73zE
Dan
Posted at 08:09h, 23 JanuaryAwesome, thanks! 🙂