Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.
Log results online (Beyond the Whiteboard)
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The CrossFit Journal
« Rest Day - Sunday, 29/08/2010 | Main | WOD - Tuesday, 31/08/2010 »
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Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
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Thursday
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Friday
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8:00am
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Info from CrossFit.com
Fitness in 100 words
- “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
Krysia C 25kg-30kg/30kg/25kg-32.5kg
Jackie C 17.5kg-20kg/17.5kg-20kg/15kg-20kg
Nathan R 50kg-55kg/55kg-60kg/40kg-50kg
Ron L 40kg-45kg/45kg-50kg/40kg
Sandy M 40kg-50kg/50kg-55kg/40kg-50kg
David S 50kg/50kg/45kg-50kg
Kristen B 37.5kg-40kg/40kg-42.5kg/40kg-45kg
Ty N 40kg-55kg-55kg/40kg-50kg
Posted by: Doug A | 08/30/2010 at 09:14 AM
Jay L 47.5-60/50-65/55-62.5
Posted by: Jay L | 08/30/2010 at 11:04 AM
Jay L 47.5-60/50-65/55-62.5
Posted by: Jay L | 08/30/2010 at 11:07 AM
10am
5 rnds:
200m run
5 Deadlift, 100kg
3 Muscle ups
Doug A 7:15 rxd
Rob N 8:05 rxd
3pm
AMRAP 10 min:
10 Front Squat, 57kg (no hands)
10 Box Jumps, 30"
10 Pullups
Doug A 6 rnds + 5 squat rxd
Posted by: Doug A | 08/30/2010 at 04:23 PM
WOD - Friday, 27/08/2010
Back Squat
5-3-3-2-2-2-1-1-1-1
Jonnie L 120kg-145kg
Michael P 110kg-115kg
Posted by: Jonnie L | 08/30/2010 at 07:09 PM
4pm @ CFB
Cath H 27.5/30/30/30/30 : 30/32.5/35/35/35 : 35/35/40/40/40
Peter P 45-50 : 55-60 : 50 across
Sean A 45-50: 50-55: 50 across
Craig D 50 across : 50-55 & jerk prog
Matt B 60-70: 70-75: 50-60
Angie A 17.5-20: 17.5-22.5: 15-22.5
Simon B 45-50: 50-57.5: 30-42.5
Michael B 40-50: 50 across : 40 across
Morgan H 20-27.5: 20-27.5: 15-22.5
Emma B 12.5 across all sets
Trent A 45-50: 50-57.5: 30-42.5
Chris P 50 across: 50-55: 50 across
Peter D Deadlift (5x3) 40-50 SDHP (5x3) 30 across & max reps pull ups 16/9/6
Kirsty 7x3 press & push press 22.5 across
Tim C 60 across: 65 across: 67.5-70
Well done tonight guys! Good lifting:)
Posted by: Cath H | 08/30/2010 at 07:33 PM