Clean
2-2-2-2-2
Split Jerk
2-2-2-2-2
Clean & Jerk
1-1-1-1-1
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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 30-40/30-40/40-47.5kg
Amy L 30-37.5/30-35/35-37.5kg
Jason M 50/50-60/55-60kg
Adam W 80-92.5/95-105/90-100kg
Bobby S 75/77.5/75kg
Phil B 25/25/25kg (#1 with PP)
Ryan D 75-85/65-75/70-77.5kg
Matt G 90/100/90kg
Stephen L 40/40/40kg (#1)
Preet J 40-50/40-50/40-50kg
Susanna H 15-20/15-20/15-20kg (#1)
Nicola A 35-40/25-41/40-41kg
Adam R 30/30/30kg (#1)
Ernie R 85/85/90kg
Priscilla O 30-37.5/30-35/35-37.5kg
Mark B 80-90/70-80/75-90kg
Matt E 30-40/30-40/40-47.5kg
Nat P 35-45/25-40/40-47.5kg
Vic R 40/40-50/50kg
Juliana R 35-42.5/25-40/35-42.5kg
Intro #1
21-15-9 reps for time:
d/b Thrusters
burpees
Kasia C 8:54 (3kg db/ghd PU/12-9-6)
Tim G 4:07 (5kg)
Posted by: Gregg/Cathy/Brent | 01/22/2013 at 07:29 AM
9:15am
Scott L 30-40/30-40/40 across
Matt J 40-50 (HSC)/50-52.5/50-55 (HSC+SJ)
Dan L 70-80/70-75/60-70(2's)
An H 40-45/30-40/40-47.5
Posted by: Gregg/Brent | 01/22/2013 at 10:22 AM
5pm
Drew H 65-70/50-60/60-65kg
Tiaan D 40-90/40-85/80-85kg
Danni R 20-30/(bs 5x5)/12kg Kb c&j
Simon Z 110(DL)/60/70x5(BS)
Sarah Z 25/25/25kg
Andrew R 40-50/40-50/40-55kg
Liam R 40-50/40/40-45kg
Mark D 60-95/40-90/95kg
Jason J 60-65/70x5 (BS)
Amanda P 15 (HSC) 17.5/17.5-20 (2s)
Deniel U 50-65/50-55/50kg
Tamara G 35/35-40/35kg
Trevor W 50-60/50-60/60-70kg
Steve K 80-90/80-90/80-100kg
Beth O 35(PC)/45-40kg
Sandy M 50-65/50-60/60kg (2s)
Hung D 50-60/50-57.5/50 across
6:15pm
Jack M 80-95/70-75/70-80kg
Ryan W 110 (pc)/110/110 (pc)
Danielle O 40-45/40-45/45-47.5kg
Ben R 60/60/60kg
David T 50-62.5/50-57.5/60-65kg
Dan H 50-60/40-50/50kg across
Alix B 15-22.5/15-22.5/15-22.5kg
Ben K 80-95/60-80/80-95kg
Terri B 40-50/35-42.5/42.5kg
Luke R 80-95/
Jeremy K 70-95/70-80/70-80
Peter D 30 (HSC)/20 pp/20 PJ
Michelle M 20 (HPC)/22.5 (PJ)/25-27.5 (PC & PJ)
Fran W 50/45-50/55-57.5kg
Harj S 30 (HSC)/20 (PP)/20(pp)
Shannon Mc PC 60-80/5x5 HSC 40-60
Patrick M 80-95/80-95/80-100kg
Mary Rose M 15-22.5/15/22.5/15/22.5kg
Anthea C 70-77.5kg/70kg/80kg
Posted by: Gregg/Brent | 01/22/2013 at 07:33 PM