20 Nov Wednesday, 21/11/12
A)
“Fran”
21-15-9 reps for time of:
Thrusters (42.5/30kg)
Pullups
B)
Bench Press
Find 1RM
httpv://www.youtube.com/watch?v=KYaqy4zcAJg
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Tim
Posted at 21:13h, 20 NovemberOk Jim I can understand that one Nickelback song can be a mistake but twice in one AMRAP. Come on!
There should be an international ban on any Nickelback song in the box and consequence of 50 burpees per song.
So Jess that is 100 for you tomorrow!!!!!
Jess
Posted at 16:53h, 21 November100 burpees, is that all you got Tim? Listening to nickleback now I will always think of you, for that you owe ME 1000 burpees!!
April
Posted at 21:35h, 20 NovemberTim C
Time you focussed more on your exercise than the music….50 burpee penalty straight back at ya! hahaha!
Pip
Posted at 22:16h, 20 NovemberNickelback rocks! I say play the hell out of it
Jo Genders
Posted at 08:35h, 21 NovemberThanks for the warning Tim. I’d planned on watching this, but now: no chance. Lucky escape.
Jim
Posted at 08:44h, 21 NovemberJo, you are safe to watch the clip, although I wouldn’t get excited about that tune either. Tim is referring to the music selection for our gym yesterday arvo.
It seems there is a clear division. On one side there are the people that love Nickelback, and on the other side there are normal people.
Jo Genders
Posted at 08:53h, 21 NovemberLike.
Pip
Posted at 08:53h, 21 NovemberHAHAHA
Oz
Posted at 08:58h, 21 NovemberHow about everyone can just do burpees
Jo Genders
Posted at 09:07h, 21 NovemberI didn’t listen to it. I’m not doing them.
Jo Genders
Posted at 09:08h, 21 NovemberThat’s like keeping the good kids in. As a fellow teacher, Oz, you should know that never earns you any respect.
Oz
Posted at 15:15h, 21 NovemberI guess some of you are just like kids haha
Trent
Posted at 09:37h, 21 NovemberSo Nickelback and Black Betty (Oz’s favourite workout track) are perhaps getting a little bit too much airtime at the gym. If anyone wants to suggest a couple of bands they’d like to workout to, I’d be happy to make a few cd’s to freshen up the tunes for summer.
Kate L – Daryl Braithwaite ‘The Horses’ is not an acceptable workout song.
Michael L
Posted at 10:36h, 21 NovemberI like the lyrics to have some relationship to the workout…, Motörhead’s The Game, Skillet’s Hero, Madonna’s Hung up for example.
Katherine Lobb
Posted at 10:51h, 21 NovemberDespite The Prodigy’s, ‘Smack My B*&$h Up’ probably not being very appropriate given the number of women who go to CFK, I can’t help but use it as good motivational song for jumping up to the bar and getting some pull-ups out. That bar is my b&*%h!
Oh and ‘Eye of the Tiger’. Who doesn’t think that they are Rocky Balboa when they’re in the box??
Megan
Posted at 13:41h, 21 November‘All fired up’ by Pat Benetar. Gotta love to 80’s!
Kate L
Posted at 19:15h, 21 NovemberThe Horses is absolutely an acceptable workout song! So is anything by John Farnham, bryan Adams, poison, acdc.. Should I go on??
Michael L
Posted at 19:51h, 21 NovemberWe better get November Rain on that list before the month is out and the ultimate crossfit workout artist would have to be Meatloaf
Michael L
Posted at 20:08h, 21 NovemberIn fact Bat out of Hell could be used as the unit of measure for crossfit workouts…. How far into the album did it take to complete today’s WOD? At 9:40 I managed a sub Bat out of Hell it was well into the outro though.
Son L
Posted at 09:07h, 22 NovemberKate you are so predictable! I just love it! But on a side note I’m with you I think they’re all totally acceptible as well! Maybe I should just bring in Kate’s Party Vol #30!!! haha
Jess
Posted at 11:19h, 21 NovemberWow, all these comments on music and not Fran. Hahaha!! It will be hard to always please everyone. Personally I love working out to system of a down but don’t think many other people do?! Everyone feel free to bring in their favorite CDs for us all to workout too and I reckon in relation to burpees, why the heck not?? 1 hr burpee wod like some other unnamed box posted!! Wtf?
Kat
Posted at 11:20h, 21 Novemberhttp://i.imgur.com/wSeva.gif
Dan
Posted at 11:37h, 21 NovemberTomorrow’s WOD: Follow the baby!
Jo Genders
Posted at 11:41h, 21 NovemberIf we’re following the Lobbs’ ‘synergy’ model, how about these?
Do you really want to hurt me? Culture Club; It hurts me too – Grateful Dead; Hurting inside – Dave Clark Five; Everybody hurts – REM; Hurt so good – John Mellencamp; Why does it hurt so bad? Whitney Houston; Hurt – Nine Inch Nails.
Jess
Posted at 16:49h, 21 NovemberYour so funny Jo!!
Jan
Posted at 20:06h, 21 NovemberPLEASE NO…. i would not survive a workout THIS long
MeTTT
Posted at 23:29h, 21 November“Pleasure and Pain” Divinyls…. “Stop” Spice Girls!
Dan
Posted at 12:11h, 21 NovemberAs long as the music is loud and angry, I’m not fussed.
Jim King
Posted at 13:02h, 21 November5:15am
Michael L 9:40 rx / 62.5kg
Craig 6:15 rx / 95
Jo G 9:40 rx / 50
Ax 13:16 rx / 85
Tanz 7:56 (30kg, green band) / 50
Sharelle 6:59 (15)
Suzy 8:56 (15kg, green)
Kate K 8:28 (8kg, blue)
Angry Clay 10:44 rx / 115
Travis 11:45 mod / 75
Chris V 7:47 mod
Paul E
John K 9:36 (25kg, green)
Arnie 4:01 rx / 115
Kim L 13:01 (20kg, green)
6am
Rod 5:41 rx / 90
Brendon M 3:36 rx / 90
Trent 4:00 rx / 92.5
Caitlin 11:53 (15kg, green)
Hutch 12:27 rx / 7x60kg
Jo D 13:10 rx / 50
Gill 7:18 / (15) / 40
Geoff 8:05 / 40
Emma P 7:59 / 30
Lizzie B 8:20 (15kg, green/blue) / 30
Richelle 11:50 (8kg, jpu) / 4x3x20kg
Michael G 10:55 / 65
Jess L 4:34 rx / 60kg / 3:43 rx “Grace”
Oz 3:09 rx / 105
Jim 3:28 rx / 110
9.30am
Simon 8:19 rx
Jono 5:29 rx / 85
Krusher 5:02 rx / 120 2PB
Gary 8:47 (30) / 70
Phantom 7:20 mod / 45
Sam D 9:00 ( 20) / 47.5
Ken 7:36 (30, band) / 75
Ben W 5:36 rx / 110
Glen B 7:38 / 85
David C 8:28 (30) / 80
Bex 6:46 rx / 52.5
Matt G 6:48 rx / 125
Bowie
Posted at 13:48h, 21 NovemberGreen day full noise till the roof caves in!!!! that is all….
April
Posted at 14:25h, 21 NovemberTim….look what you started. Another 50 burpees for you!
Jo Genders
Posted at 19:05h, 21 NovemberI reckon we’ve got quite a lot of girls who can do this too!
http://www.smh.com.au/executive-style/fitness/blogs/boot-camp/are-you-man-enough-20121120-29nbo.html
Jim King
Posted at 19:46h, 21 November4pm
Sarah V Intro 3. 5:53 (12-9-6 8kg, purple band)
5pm
Kath L 9:18 rx
Mick G 5:31 rx
Reece K 8:29 rx / 120
Tim G
Bec G 9:09 (25) / 45
Mad Dog
GT – / 85
Emma H 8:34 (20)
Deanne 10:12 rxd / 50
Alesya 10:17 (10kg, blue) / 30
JC 8:28 rx / 80
Rob C 3:55 mod / 80
Tom K 7:37 (30, green) / 100
JB 8:24 rx / 110
Lana 8:21 rx / 42.5
Tim C 9:21 (red) / 90
Troy 9:58 rx / 90
Pip S 4:00 rx PB / 60 PB
Oz 100 rx “Moore”
Krusher 45 rx “Moore”
Ax 4:50 (50) “Grace”
Jim King
Posted at 19:55h, 21 November6pm
Jan 9:14 rx / 90
Sam T ? (35) / 80
Brendan J 5:46 (30) / 80
Probes 5:29 rx / 50
Grant E 5:50 rx / 75
Dave P 13:38 / 60
Dave M 11:40 (30, green) / 70
Penny 8:24 (13, blue) / 30
Riette 8:10 (15) / 30
Kate P 8:06 (25, g+o) / 32.5