Wednesday, 21/11/12

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

34 Comments
  • Tim
    Posted at 21:13h, 20 November

    Ok 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 November

      100 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 November

    Tim 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 November

    Nickelback rocks! I say play the hell out of it 😉

  • Jo Genders
    Posted at 08:35h, 21 November

    Thanks for the warning Tim. I’d planned on watching this, but now: no chance. Lucky escape.

    • Jim
      Posted at 08:44h, 21 November

      Jo, 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.

  • Oz
    Posted at 08:58h, 21 November

    How about everyone can just do burpees

    • Jo Genders
      Posted at 09:07h, 21 November

      I didn’t listen to it. I’m not doing them.

      • Jo Genders
        Posted at 09:08h, 21 November

        That’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 November

          I guess some of you are just like kids haha

  • Trent
    Posted at 09:37h, 21 November

    So 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 November

      I 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 November

      Despite 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 November

      The 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 November

        We 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 November

          In 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 November

        Kate 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 November

    Wow, 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 November
    • Dan
      Posted at 11:37h, 21 November

      Tomorrow’s WOD: Follow the baby!

  • Jo Genders
    Posted at 11:41h, 21 November

    If 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 November

      Your so funny Jo!!

    • Jan
      Posted at 20:06h, 21 November

      PLEASE 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 November

    As long as the music is loud and angry, I’m not fussed.

  • Jim King
    Posted at 13:02h, 21 November

    5:15am
    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 November

    Green day full noise till the roof caves in!!!! that is all….

  • April
    Posted at 14:25h, 21 November

    Tim….look what you started. Another 50 burpees for you! 🙂

  • Jo Genders
    Posted at 19:05h, 21 November
  • Jim King
    Posted at 19:46h, 21 November

    4pm
    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 November

    6pm
    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

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