Tuesday, 24/09/13

Tuesday, 24/09/13

Can everybody in the 5 and 6pm classes PLEASE check their gym bags for a set of car keys that do not belong to you. It is likely that the keys have fallen into somebody’s bag that was put in the downstairs pigeon holes. If you find these keys give me call on 0408 590 530 and I will let the owner of the keys know that they have been found.
This is also a reminder not to put your bag in or around these pigeon holes. They are for small items only.
MOBILITY
6.15 – 7.00pm
WOD
A)
Weighted Dips
1 x 10 x BW
1 x 5 x 60% of 1RM
1 x 3 x 80%
3 x 3 x 90%
B)
High Hang Clean
3RM
C)
Finisher
Alternate between the following movements for a total of 8 intervals. Score = Total of highest and lowest rep count for each of the movements.
Tabata Situps
Tabata OH Lunge (20/15kg)

Crystal

Crystal

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  • TK
    Posted at 06:55h, 24 September

    Hatch squat program
    7x5reps weighted dips (32)
    7x5reps strict overhand c2b (BW)
    Tabata- failure to count completed repetitions.

  • Jim King
    Posted at 11:14h, 24 September

    Name – Dips / Cleans / Tabata
    5am
    Hunty 35 / 80 / 46
    Marc G – / 90 pulls / 35 mod
    J-M BW / 60 / 50 rx
    Julie N green (1RM purple) / 27.5 / 34
    G-Force 8 / 52.5 / 54 rx
    Jen band / 30 / 43 mod
    Sharelle red / 47.5 / 50 rx
    Amanda purple / 30 / 36
    Sammy H 32 / 70 / 45
    Jess G 5 x orange / 22.5 / 35 (10kg)
    Arnie 30 / 80 / 51
    Pam O band / 30 / 39
    Suzy 1RM orange / 32.5 / 35 (10)
    Tara purple / 25 / 41
    Logan S 5 x 48kg Press / 40 / 33

  • Jim King
    Posted at 11:19h, 24 September

    6am
    Trent 45 / 80 / 59 rx
    Maria red / 42.5 / 49 rx
    Jon N 10 / 45 / 35
    Kate L red / 40 / 46 rx
    Jarrod 10 / 44 / 39 @15
    Bridgette – / 35 / 41 rx
    Sam H2 24 / 60 / 38 rx
    Rod 35 / 90 / 52
    Bec C BW / 45 / 46 rx
    Danni S red / 25 / 37
    Greg 40 1RM / 70 / 50 rx
    Naomi H BW / 40 / 46 rx
    Billi red / 50 / 50 rx
    Niall 35 1RM / 60 / 51 rx
    Sumio red / 47.5 / 43 rx
    Geoff 15 / 55 / 42
    Emma P orange / 35 / 41 rx
    Pav BW / 50 / 43 rx
    Nicolette red / 37.5 / 44
    Sinead
    Michael G 35 / 60 / 41 rx
    Sarah L red / 37.5 / 43 rx

  • Jim King
    Posted at 11:23h, 24 September

    9.30am
    Phantom
    GT 40 (64 1RM) / 65 / 62 rx
    Cave trial
    Chayel trial
    Big Will 40 / 70 / 41
    Marcel
    Jono 32 / 90 / 53 rx
    Alethea green / 30 / 37 (5)
    Jodie S orange / 25 / 43
    Paige 7.5 1RM / 50 / 51 rx
    Phil
    Lauren Mc
    Alex F BW / 50 / 32
    AK 16.25 / 55 / 54 rx
    Jim 50 across / 75 / 46 rx

  • Billi
    Posted at 11:30h, 24 September

    My high hang clean was 40 as much as I would love to claim 50…!

  • Cam J
    Posted at 18:39h, 24 September

    Won’t be able to make it to the box for a while, so:
    5km run – 22:01 PB
    Comparing this to before starting at CFK, my time on the same track was 33-34 mins.
    Thanks coaches!

  • Jim King
    Posted at 19:19h, 24 September

    Jessica 17.5 (20 1RM) / 65 / 54 rx
    4pm
    DangerMan 2.5 1RM / 80 / 40 rx
    Kat ecc. / 37.5 / 43 rx
    Chris M 30 1RM / 40 / 40
    Maddie 6 1RM / 40 / 46 rx
    Nicole M – / 18 / 31
    Damo A 5 1RM / 55 / 38 rx
    Steve L 15 / 40 / 44 rx
    Dave M 10 1RM / 70 / 37 rx
    Oz 65 (75 1RM) / – / 73 rx
    5pm
    Ash M 24 / – / 49
    Samson 55 / 50 / 55 rx
    Lizzie B orange / 37.5 / 44 rx
    Rob C 24 / 70 / 53
    Josh A 30 / 70 / 42 rx
    Sophie S orange / 30 / 48
    Carly B ecc / 45 / 48 rx
    Dani B red / 47.5 / 44 rx
    Chakkerz – / 80 (power) / 39 rx
    Krusher – / – / 60
    Aidan green / 13 / 42 rx
    Kate P orange / 55 / 46 rx
    Alex C 5 / 50 / 54 rx
    6pm
    Shane T 8.75 1RM / 50 / 36
    Tim W 35 / 80 / 54 (20)
    Mark RP 20 1RM PB / 60 / 48 (20)
    Sam T 40 / 70 / 48 (20)
    Sue L green / 35 / 40 (10)
    Stef green / 37.5 / 33 (10)
    Kristen green / 22.5 / 47 (10)
    Ben P 22.5 1RM / 70 / 39 (20)
    Alex G 10 / 40 / 36 (10)
    Ryan K 10 / 40 / 40 (10)
    Mercedes orange / 20 / 37 (10)

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