Back squat
2-2-2-2-2-2-2-2-2-2 reps
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« WOD - Monday, 26/04/2010 | Main | WOD - Wednesday, 28/04/2010 »
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- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Ross H 110kg-130kg
David S 80kg
Ron L 80kg-90kg
Matt B 110kg-120kg
Ken M 50kg-60kg
Philippa J
Dean S 60kg-80kg
Posted by: Doug A | 04/27/2010 at 07:18 AM
7am
Angie A 15kg-27.5kg
Nicola L 15kg across
9.30am
For time:
1000m row
then,
3 rnds:
15 Hang Squat Snatch, 30kg
15 Burpees
then,
1000m row
Jonnie L 15:23 rxd
Posted by: Jonnie L | 04/27/2010 at 10:05 AM
Hey,, Jonnie I heard of that I could not go for the Regional. That is "RIDICULOUS"!!!
I bet you if you were in the QLD sectional, you have gone through in top 5!!
I am the one who wanted you to be qualified, bro!
Well,, next year, You definately can go for the Regional.
I want you to show me what crossfit is and beat the others up!!
Promise me to show me everything you can do next year!!
Well done, Jonnie anyway for the online qualifier!!
Posted by: Ross. | 04/27/2010 at 02:10 PM
Sorry jonnie not me but you could not go for the Regional....T.T
Posted by: Ross. | 04/27/2010 at 04:21 PM
Thanks big guy, dissapointing but that's the way the cookie crumbles. Pretty hard to beat the four fastest military personell in the world but it was a great experience. I will be flying down to help at the event as a volunteer and will be there to support all CFB and CFR competitors. I look forward to watching the unleashing of Crazy Ross!!! See you down there. J.
Posted by: Jonnie L | 04/27/2010 at 04:41 PM
5pm
Doug A 130kg-150kg
Finisher,
AMRAP 5 min:
4 Ring Dips
8 KB swings, 32kg
Doug A 9 + 7 swings
Posted by: Doug A | 04/27/2010 at 06:07 PM
6:15pm
Damian G 55-85kg
Ken L 65-87.5kg
Adam P Intro
Jay C 60-80kg
Kirsty C Intro
Kane P 55-67.5kg
Alisha D 20-32.5kg
Morgan H 20-32.5kg
Nathan J 60-110kg
Posted by: Darren M | 04/27/2010 at 07:20 PM