Overhead Squat
3-3-3-3-3
Then,
15-12-9 reps:
OH Squat, 50% heaviest load
Burpees
Post loads used and time to comments. Log results online (Beyond the Whiteboard)
CrossFit Rocks
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doug@crossfitrocks.com
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The CrossFit Journal
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- Starting is really easy ... you do not need to be fit or know anything about CrossFit. Step 1 is to give us a call or drop us an email to let us know that you are interested, Step 2 arrange a time to do an Intro Session, Step 3 is fill out a Direct Debit form for your monthly payment. It is that simple, and you will be well on your way to much improved health & fitness. There are no excuses, get started today!
« Rest Day - Sunday, 29/01/2012 | Main | WOD - Tuesday, 31/01/2012 »
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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
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
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Monday to Friday
7am, 4pm
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By appointment only
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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. ”
6am
Marty A 20kg across (3:56 bs)
Sandy M 30-40kg (3:44 bs)
Angus Q Sq therapy (5:00 bs)
Lance P 40-45kg (5:40@20kg)
Jason M 40-42.5kg (5:42@ 20kg)
Nicola A 22-27.5kg (8:09@15kg)
Brendon J 50-62.5kg (5:06@30kg)
Ron L 30-40kg (4:26@20kg)
Al H 30kg across (7:05 bs)
Alice B 12.5kg across (6:35 bs)
Mark B 30-40kg (4:05@20kg)
Amanada H 27.5-30kg (4:31@15kg)
Jeremy K 40-50kg (5:15@25kg)
Sarah K 20-22.5kg (7:48@15kg)
Sean R Sq Therapy (2:39 bs)
Ryan G 50-60kg (5:17@30kg)
Terry D 40kg across (5:52@20kg)
Kelly J 30-35kg (4:46@15kg)
Posted by: Cathy H | 01/30/2012 at 08:15 AM
7am intro
An Hoang
Amy Lee
9:15am
Cathy H 40kg-42.5kg (3:49@20kg)
Brent P 80kg-90kg (6:17 @45kg)
Lachlan H 30kg-35kg (7:07@15kg)
Craig D 40kg-50kg (4:43@25kg)
Danielle M 10kg across (4:47 BS)
Maria C 10kg across (4:30 BS)
Rohan B 50kg-65kg (5:29@30kg)
Beth O 25kg-30kg 6:56@15kg)
Nick H 27.5kg across (3:45 BS)
Kristen B 50kg across (5:04@25kg)
Dan L 90kg-95kg front squat (5:46@45kg)
10:15am intro
Kevin OSullivan
Posted by: Doug A | 01/30/2012 at 11:51 AM
11am
Doug A 100kg-107.5kg + 112.5kg 1RM (3:31 @50kg)
Gregg W 70kg-75kg + 80kg 1RM (3:31 @37.5kg photo finish!!)
Posted by: Doug A | 01/30/2012 at 02:53 PM
5pm
Matt B 100-120kg FSq (4:09@60kg FS/PPU)
Angie A 20-25kg (4:19BS)
Erin D 25-32.5kg (5:41@15kg)
Terri S 20-25kg (3:45BS)
Sean A 60-70kg (3:14@35kg)
Alisha D 15-25kg (5;18 mod)
Chris W 30-35kg
Kirsty S 20-25 (4:13BS)
Emma G 20-30kg(box sq) 5:39mod
Christine O 25-30kg FSq (4:01 mod)
Linda W 10-15kg (4:02 BS/PU)
Justin A 30-37.5kg (4:32@20kg)
Tamara B 10-15kg (5:40BS)
Molly M 10-15kg (4:46BS)
Natalie S 10kg across Box sq (4:49 mod)
Tamara G 15kg across (6:21 BS)
Trevor W 20-22.5kg (6:05@15kg)
Chantel G 15kg across (6:40BS)
Posted by: Angie | 01/30/2012 at 07:28 PM
6pm
Cathy T 25-27.5kg PP (6:15 8kgDB PP)
Andrew O 40kg across (4:31@20kg)
Sahim S 70kg across (7:09@35kg)
Danielle O 37.5-45Kg (5:10@20kg)
Fran W 40-45kg (4:08@20kg)
Patrick Mc 40-47.5kg (3:56@22.5kg)
Calum T 45-52.5kg Press (4:06 15kgDB PP)
Ebony G 25-30kg (8:59@15kg)
Jim P 20kg across (5:58 BS)
Ryan D 50-57.5kg Press (3:11 15kgDB PP)
Anne K 15-22.5kg (4:02 (mod)
Posted by: angie | 01/30/2012 at 08:23 PM
wow what a day - new attendance record, good work people!
Posted by: Doug A | 01/30/2012 at 09:24 PM