21 Nov Tuesday, 22/11/11
Back Squat
10-9-8-7-6-5-4-3-2-1
The set of 10 reps begins with the bar. Attempt to work up to your 1RM by the final set.
5 x 100m Rowing Sprints for total time.
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Megan
Posted at 09:11h, 22 NovemberJimmy, can you please program in some overhead squats for a strength session soon? I wouldn’t mind practicing them.
April King
Posted at 11:46h, 22 NovemberHey Megan
Eventually they will come up again in the program. In the meantime you are welcome to practice them during open gym times.
Steph
Posted at 10:21h, 22 Novemberoooo I always love these sessions
April King
Posted at 11:43h, 22 November6am
Score is 1RM back squat / Best 100m row time (Total Row time):
Jan 115kg / 17.1sec (86.7 sec)
Cecilia 85kg / 19.6 sec (102.4 sec)
Meshelle 57.5kg / 20.3 sec (109.7 sec)
Chris B 75kg/ 17.9sec (91.1 sec)
Gerard 110kg / 18.1sec (91.6 sec)
Ania 57.5kg / 24.0sec (124 sec)
John P 50kg / 21.2sec (107.7 sec)
Kath L 57.5kg / 24.0sec (120.5 sec)
Megan 77.5kg / 20.2sec (103.3 sec)
Hutch 90kg / 15.9sec (84.9 sec)
Trent 95kg / 17.5sec (88.2 sec)
Campbell 80kg / 17.1sec (87.1 sec)
9:30am
Paula 80kg / 19.9sec (104.4 sec) / 180 burpees
April 67.5kg / 20.8sec (105.3 sec)/ 150 burpees 14:32sec
Cecilia
Posted at 19:43h, 22 NovemberHi April, it is 19.6 for me…. people complain about my “9” all the time…..
Jim King
Posted at 20:38h, 22 NovemberCorrected
Steph
Posted at 08:27h, 23 NovemberCecilia you rocked that workout girl!!!! I’m so impressed with your Back squat weight and row time. Well done!!
Cecilia
Posted at 19:48h, 22 November180 and 150 burpees……… that is insane!!!
Chris
Posted at 13:30h, 22 NovemberHi April
more like 17.9 i think…
Not sure of that 15.2 row! Must be my scribble…..I’d be turned inside out to do that time!!!
April King
Posted at 14:15h, 22 NovemberThanks Chris. I would like to see you turn inside out and do that time someday though!
I will have to get Jim to edit your score….his domain!
Jim King
Posted at 20:39h, 22 NovemberCorrected.
April King
Posted at 14:18h, 22 NovemberUpdate re: Sat Nov 26th
I have compiled a preliminary teams list. However, this list is subject to change depending on drop outs, and new comers between now and sat. Also, the two teams may become four teams….
April King
Posted at 14:39h, 22 NovemberSorry my computer just had a moment, hence why my last post was incomplete.
So, here are the teams thus far.
TEAM A
Cecilia
Meshelle
Jan
Michael L
Hutch
Trent
Megan
Paula
Jimmy
Adam
Nic P
Kate L
Ali
Kim
Corinne
April King
Posted at 14:39h, 22 NovemberTEAM B
Ania
Chris B
John P
Campbell
Christian
Matt
Jess
Jack
Brendan
Cam
April
Sarah L
Jo G
Sandy
Minh
April King
Posted at 14:47h, 22 NovemberIs anyone on this list and shouldn’t be?
Also, have I left anyone out that is intending to come?
The days events will start at 7:30am and I expect the team challenges will be over by 9:30am
You are all welcome (and your families) to join us for a BBQ afterwards at Mott Park, Holland Park. You may shower at the gym if you would like to. Otherwise we have showers at home, which is very close to the park! Hopefully we will be able to use the BBQ facilities. You may like to bring a chair or a blanket.
I am sorry to change the venue yet again, but after receiving some feedback from members, this seems the best location.
I am looking forward to Saturday!
Cam Leggatt
Posted at 21:14h, 22 Novemberkate Pearce is keen to compete…
April King
Posted at 14:47h, 23 NovemberGot it!!! Ta
Kate
Posted at 19:11h, 22 NovemberHey Jimmy!
I will be in early in the morning to put the final touches on the board.
Sue O'Connor
Posted at 20:31h, 22 NovemberSounds like lots fun next Sat. April could you let me know what my final burpee count owing was. Thought I might try and do them maybe near the eiffle tower, slopes of Austria, or perhaps at the Pompei ruins…
See you all in 2012 totally love CF and it has to offer for overall fitness. Will be like starting all over again with possibly a kilo,2,3 extra..
Cheers Sue O
Trent
Posted at 20:44h, 22 NovemberHutcho isn’t coming on Saturday, so we’ll take Cam on our team. Thanks!
Cam Leggatt
Posted at 21:12h, 22 NovemberI think Trent is worried… Leave me on the opposite team hahah
Trent
Posted at 21:36h, 22 NovemberTurn it up. My team will smash your team. It’s on!
Jim King
Posted at 21:04h, 22 November5pm
Steph 75kg / 19.9 sec (100.8 sec)
Sarah L 52.5kg / 22.8 sec (117.3 sec)
Cam L 95 kg / 16.9 sec (84.7 sec)
Jim 120kg / 16.7 sec (84.9 sec)
6pm
Jeff 110kg / 15.4 sec (79.9 sec)
Lauren C 52.5kg / 20.6 sec (108.3 sec)
Ru 120kg / 16.0 sec (81.1 sec)
Georgio 110kg / 18.2 sec (92.9 sec)
Peter D 90kg / 16.8kg (?)
Jane C 35kg / 21.3 sec (112.6 sec)
Jason W 35kg / 20.0 sec (101.2 sec)
Kate P 52.5kg / 22.3 sec (112.7 sec)
Jack L
Molly 45kg / 20.0 sec (102.6 sec)
Dimitri 150kg / 16.3 sec (86.8 sec)