Back Squat
5-5-5-5-5
Then,
3 rounds:
10 Deadlift, 85kg(65kg)
50 Double unders
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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
Josh B 40-50kg 8:21 (50kg)
Priscilla O 30-50kg 7:20 (40kg/20 DU)
Amy L 30-50kg 5:59 (40kg/20 DU)
Matt G 110-120kg 2:55 (60kg/singles)
Nicola A 50-52.5kg 8:37 (60kg)
Preet J 50-65kg 6:58 (40kg)
Cathy T 50-52.5kg 6:54 (40kg/30 DU)
Mark B 120-122.5kg 3:29 rxd
Jimmy L 110kg 6:00 (60/20 BJ)
Fran W 60-70kg 5:52 rxd
Vic R 50-55kg 8:55 (25 DU)
Ernie R 120-130kg 7:13 rxd
Rabbie N 90 kg 6:52 (55kg/20 BJ)
Posted by: Gregg/Jonnie | 01/03/2013 at 07:10 AM
9:15
Adam W 100-110/4:44 (25du)
Scott L 60-70/7:56@60kg
Tiaan D 80-90/3:47rxd
Juliana R 35-50/6:26@50kg
Sam W 50-55/6:03@50kg(singles)
Steve L 50 across (boxsq0/6:14@40kg(25du)
Beth O 35-37.5/7:20@25kg
Scott K 70 across/5:38 rxd
Kirsty S 37.5-40/5:25@45(25du)
Anthea C 80 across/5:16 rxd
Dan L 100-110/4:58 rxd
Posted by: Gregg/Brent | 01/03/2013 at 10:19 AM
Jeremy Z 100-105kg , 3:29 rxd
Posted by: Jeremy Z | 01/03/2013 at 11:41 AM
5pm
Damian M 50-60/6:66@50kg
Andrew R 50-60/4:51@50kg(20du)
Liam R 30-50/5:53@40kg
Erin D 40-50(boxsq)/4:09@50kg
Jason J 70 across/7:40(20du)
David T 80-90/7:32@65kg(20du)
Jay L 100 across/7:14(30du)
Deniel U 70-90/8:05@70kg
Sarah Z 40 across (boxsq)/6:34 (sumo DL/step up)
Brendan J 70-85/7:50 rxd
Sahim S 100 across/8:01 rxd
Danielle O 65-70/7:23 rxd
Posted by: Gregg/Brent | 01/03/2013 at 06:06 PM
6.15pm
Michelle M 15-17.5kg 4:10 (25kg/80 singles)
Mary-Rose M 20-32.5kg 6:46 (25kg/100 singles)
Hung D 80-95kg 4:42 rxd
Ben K 100kg 2:31 rxd
Terri B 30-35kg 4:05 (50kg)
Dan H 60kg 6:12 (50kg/25 DU)
Ben R 90kg 7:00 (20 BJ)
Tamara G 40kg 7:25 (45kg/20 BJ)
Trevor W 70kg 5:57 rxd
Linda W 40-42.5kg 6:25 (50kg)
Morgan B 45-47.5kg 4:55 (50kg)
An H 50-55kg 3:36 (50kg)
Posted by: Gregg/Jonnie | 01/03/2013 at 07:24 PM