Tuesday, 26/03/13

Tuesday, 26/03/13

MOBILITY 5.15 – 6.00pm
WOD
2 rounds for time:
20 Kettlebell Swings (32/24kg)
30 Toes-to-Bar
400m Run
Note the time at the end of each round. Half of this workout courtesy of CFHQ (Sat, 13/03/13).
Finisher:
30 Handstand Pushups
httpv://www.youtube.com/watch?v=A8JqNh-dRm4

No Comments
  • Jim King
    Posted at 19:44h, 25 March

    Huge thanks to Dan Mons for posting this in yesterday’s comments:
    Healthy Habits People!
    As Jimmy mentioned today, concepts like Paleo, The Primal Blueprint, and CFK’s own Healthy Habits Challenge all share the same two major goals:
    1) Eat “real food” (avoid highly processed things)
    2) Keep sugar and carbohydrate intake low to moderate.
    Goal 1 is pretty simple to understand. Goal 2 can fool people, particularly when it comes to naturally occurring sugars. Many Paleo recipe sites offer fantastic recipes that look good at a distance, but still end up being high in sugar. Baked/reduced fruits, “Paleo treats” with lots of honey, foods that substitute wheat flour for high amounts of almond/coconut flour, and similar ideas look fine, but aren’t really. Paleo expert and biochemist Robb Wolf sums it up nicely here:
    http://robbwolf.com/2012/03/02/but-the-label-says-paleo/
    Those almond flour carob muffins and that Paleo carrot cake all technically tick the Paleo boxes, but they miss the point of the exercise.
    So with that in mind, here are some of my favourite recipe sites. Keep your wits about you, and remember to apply some common sense and a healthy level of skepticism when you read the ingredients.
    http://crankingkitchen.wordpress.com/
    http://www.tgipaleo.com/
    http://paleomg.com/
    http://everydaypaleo.com/
    Eating healthy doesn’t have to mean eating boring. Break out your inner foodie and have a crack at some of those recipes.
    Enjoy!

  • Jo Genders
    Posted at 06:54h, 26 March

    CrossFit 4740, Mackay
    “Carla” – 5RFT: 400m run; 30 step over bar deadlifts; 30 (no abmat) sit-ups
    Jo: 35:00 RX
    There was a 35 min cut-off time. Last sit up at 34:59.

  • Jim King
    Posted at 09:31h, 26 March

    Name – Rnd 1, Total time / 30 HSPU
    5am
    Michael R 5:04,13:57 (24) / 4:57 (3 abmats)
    Rees 6:35,14:32 (32) / 4:50 (box)
    Clay 8:00,16:55 (32) / 11
    Shannon ?,12:07 (12) / 28 (box)
    Maria ?,8:32 (12) / 4:32 (box)
    Caitlin ?,8:40 (12) / 20 (box)
    Robyn ?,14:10 (12) / 15 mod
    Kim L ?,15:36 (12) / 29 (box)
    Marc G 3:44,9:54 (32 russ.) / 3:48 (60 pistols)
    CHris V 5:38,14:16 (24) / 30 (3 abmats)
    Kate K 11:39 (16) / box hspu

  • Jim King
    Posted at 09:47h, 26 March

    Name – Rnd 1, Total time / 30 HSPU
    6am
    Trent 4:33,10:34 / 4:20 rx
    Rod 4:30,10:07 rx / 8 rx
    Sam H 5:16,11:49 (24) / 4:10 (box)
    Greg B ?,14:37 (32) / 10 (1 abmat)
    Joel S 4:56,13:10 (24) / 48 (box)
    Michael G ?,12:20 rx / 20
    Ross ?,12:00 mod (20)
    Paul E ?,11:55 / 23 (2 abmat)
    Hutch ?,8:31 mod / ski erg
    Bowie 6:10,13:44 mod / 30 (2 abmat)
    Jon N 5:23,11:14 (16) / 2:05 (box)
    Ali M 6:30,15:00 (12) / 1:50 (3 abmats)
    Crystal 5:14,11:31 (16)
    Bridgette 4:31,9:58 (16)
    Camille 4:29,9:44 (12) / 3:05 (box)
    Arnie
    Jarrod 5:41,11:50 (24) / 4:30 (box)
    Sumi ?,? (20) / 4:46
    Emma P 5:30,12:15 (20) / 4:15 (box)
    Alyssa 15 mod (16) / 30 (3 abmats)
    Billi 5:30,12:20 (12) / 3:30

  • Jim King
    Posted at 12:53h, 26 March

    9.30am
    Errol 5:22,11:13 / 2:47 (2 abmats)
    Will 5:34,14:41 (32) / 3:41 (2 abmats)
    Beth 4:55,10:28 (12) / 1:26 (2 abmats)
    Jason P 10:07,10:13
    Alex F
    Sarah LJ 5:01 (16),10:13 (12) / 1:44 (3 abmats)
    Jack 5:39,12:34 (24 russ.) / 15 (5kg plate + 1 abmat)
    Sam D 5:26, ? (12) / 4:15
    Andrew H 5:12 (24),10:41 mod / 4:22 (mat)

  • Sharelle
    Posted at 18:05h, 26 March

    Sharelles home WOD
    2 km Swim – 32.14 mins
    10-9-8-7-6-5-4-3-2-1
    Push ups, sit-ups, squats, burpees
    12.01 mins

  • Jim King
    Posted at 19:12h, 26 March

    Jim 4:15,9:35 mod (32) / 2:37 rx
    Jess L 4:21 rx, – / 1:13 rx
    Krush 4:01 rx, – / 3:47 rx
    4pm
    GT 4:40,12:00 rx / 2:26 rx
    Dave M 5:20,13:45 / 2:38 mod
    Pelin 3:55,10:17 (12) / 2:36
    Dan
    Netty 4:00,9:07 / 3:20 mod
    Kyle ?,12:18 / 21
    Luke G 4:31,12:50 (24) / 0:48 (1 abmat)
    Damo A 9:52,16:05
    Rich Fr 6:30,13:58 / 4:04
    Ash M
    Oz 3:33,7:51 rx / 0:40 rx
    Kath L 7:18,14:45 (20) / 1:34 (2 abmat)
    Ali K
    Joel C 4:42,10:20 (24, sc.)
    5pm
    Pip 4:08,10:18 (32, russ.) / 4:16 (10kg plate deficits)
    Simone 4:43,11:00 / 2:25
    Shane 5:08,11:21 / 3 mod
    Reece B 4:04,10:04 (20) / 8 wall climbs
    Hayley K 6:25,15:08 (25 (2 abmat)
    Smithy 7:20,15:29 (12 mod)
    Tanz 5:45,11:23 / 30 mod
    JC 5:29,14:27 / 25
    Craig S 3:46,9:05 / 4:24 rx
    Lizzie B
    Tim C
    Niall 5:30,12:30
    Carly ?,14:22 mod (20) / 3 min mod
    Gorgeous
    Georgio
    Reece K 5:30,12:55 / 19
    Ru
    Beast
    Tyson 4:30,10:20 (16)
    Dave C 4:58,10:40 (24) / ?
    Tom K 4:49,11:30 (24) / 21 rx
    Patrina
    Dave K 4:50,11:18 / 20
    Kam 4:45,9:58 / 4:45 mod
    Michael L 6:39,15:57 / 18 (1 abmat)
    Ax 6:23,14:22 / 15 (1 abmat)
    6pm
    Tom F 5:15,11:22 / 4:15
    Ben P
    Jean D 5:13,13:30
    Kate P 5:08,11:10
    Paige
    JB 6:27,12:44
    Steve F 4:42,11:00 (24)
    Mark RP 4:36,10:50 (24)
    Rob C
    Oz 0:31 (30 HSPU re-do)

  • Luke G
    Posted at 20:58h, 26 March

    Nice work with the re-do Ozzie!

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.