Deadlift
5-5-5
Then,
5 rounds for time:
7 Deadlift, 125kg(80kg)
30 Squats
7 Handstand Pushup
Post loads and time to comments. Log results online (Beyond the Whiteboard)
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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
Pricilla O 50-60kg 10:50 @ 40kg (8kg db)
Marcus H 140kg 9:15 @ 100kg (ring pu)
Amy L 50-60kg 10:40 @ 40kg (8kg db)
Jason M 100-120kg 9:30 @ 100kg (ring dips)
Josh B 60-75kg 14:37 @ 65kg (ring pu)
Matt E 60-70kg 14:41 @ 60kg (10kg db)
Matt G 100-120kg 11:32 @ 80kg (ring pu)
Nat P 60-70kg 11:21 @ 60kg (8kg db)
Cathy T 60-67.5kg 13:15 @ 50kg (10kg db)
Rabbie N 110kg 13:57 @ 110kg (15kg db)
Ernie R 100-120kg 12:42 @ 100kg (1 HSPU + 6 ring dips) 'special mention for the HSPU in a workout. Good work!'
Bobby S 100-110kg 8:23 @ 80kg (12.5kg DB)
Heidi R 30-35kg 10:53 @ 35kg (8kg db)
Nicola A 60-70kg 11:51 @ 60kg (10kg db)
Intro # 2
Stephen P
Lauren P
Adam R
Susana H
Posted by: Gregg/Jonnie/Brent | 01/10/2013 at 07:16 AM
9:15am
Scott L 80-90kg 13:40 (80kg/1 abmat)
Tim H 120kg across 12:05 (100kg/15kg)
Dan L 120kg across 15:07 (100kg)
Tamara G 55kg across 15:44 (45kg/8kg)
Anthea C 100kg across 13:50 (10kg)
Amanda H 50kg across SDL 11:10 (50kg/8kg)
Posted by: Gregg/Mick | 01/10/2013 at 10:15 AM
11am
Gregg W 140-145kg (deadstop) 7:02 rxd
Mick L 120-125kg 13:13 (100kg)
Posted by: Gregg | 01/10/2013 at 11:37 AM
5pm
Mark D 140 across/10:47 rxd
Tiaan D 120-130/6:31 (110kg)
Damian M 80 across/15:08 (3hspu/80kg)
Apete T 100-110/12:43 (90kg/20kg DB)
Adam W 130-140/13:10 rxd
Linda W 50-60/16:16 (50kg)
Dani R 50-6014:29 (40kg/8kg DB)
Sarah Z 50 across (sumo) / 14:26 (25kg/8kg DB)
Simon Z 110 across/13:00 (80kg/abmat)
Jack M 135-140/9:52 rxd
Andrew R 80-90/10:36 (80/Ring PU)
Jason 120-140/12:30 (110/15kg DB)
Brendan J 130-140/14:43 (100kg)
Ryan N 100 across/ 13:36 (80/abmat)
Hung D 100-110/12:48 (80kg/4hspu)
David T 80-90/13:41 (80kg/12.5kg DB)
Deniel U 60-90/13:12 ( 90kg/15kg DB)
Scott K 100 across/ 12:40 (80/abmat)
An H 60-70/12:55 (5kg/abmat)
Posted by: Gregg/Brent | 01/10/2013 at 06:10 PM
6.15pm
Alisha D 45-50kg/13:55 @ 35kg (8kg db)
Ben K 140-150kg/10:32 rxd
Terri B 65-75kg/11:33 @ 50kg (10kg db)
Jimmy L 100kg/13:40 @ 90kg (20kg db)
Michelle M 30-35kg/13:37 @ 30kg (5kg db)
Ben R 100kg/15:50 @ 100kg
Adam P 110/-125/10:50 @ 100kg
Patrick M 120-135kg/10:39 rxd
Mary-Rose M 30kg/9:17 @ 25kg (5kg db)
Telina C 50kg/11:26 @ 40kg (8kg db)
Alix B 30kg/14:55 @ 20kg (5kg)
Danielle O 95kg/18:29 rxd
Posted by: Gregg/Jonnie | 01/10/2013 at 07:29 PM