Please not the changes to the timetable today here
"Helen"
3 rounds for time:
400m Run
21 KB Swings, 24kg(16kg)
12 Pullups
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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 ”
5:30 am
Cathy T 14:21 (band)
Susanna H 14:48 (band/12kg)
Telina C 13:18 (band)
Nicola A 11:11 rxd
Steve L 13:33 rxd
Matt G 14:10 (row)
Cameron G 10:25 rxd
Kelly J 11:47 (band)
Nat P 12:29 (row)
Mark B 8:47 rxd
Adam W 11:04 rxd
Jason M 10:02 (russian)
Amy L 13:59 (band)
Matt E 13:59 (band/20kg)
Ernie R 15:57 (band)
Vic R 11:28 rxd
Steve P 11:27 (rr/20kg russian)
Lauren P 12:35 (rr/12 kg russian)
Posted by: Mick/Brent | 02/06/2013 at 06:21 AM
6:30am
Ryan D 8:07 (russian)
Sydney V 11:36 (band/12kg)
An H 12:06 rxd
Amanda H 12:00 (mod)
Sarah K 17:20 rxd
Jeremy K 12:17 rxd
Scott L 13:27 rxd
Josh B 14:00 (20kg)
Lachlan H 12:45 rxd
Trevor W 13:30 rxd
Danielle M 13:17 (6pu/12kg)
Tamara G 15:54 (band)
Alix B 14:20 (band/12kg)
Posted by: Mick/Brent | 02/06/2013 at 07:24 AM
5:30 pm
Blake A 10:41 (16kg)
Liam R 12:40 (16kg)
Andrew R 13:36 (band)
Sarah Z 13:20 (8kg/rr)
Linda W 11:32 rxd
Elyse C 12:58 (12kg/rr)
Alister P 13:45 (20kg/rr)
Tamika W 11:22 (8kg/rr)
Matt Mc 11:56 (20kg russian/rr)
Lance R 11:07 (20kg russian/rr)
Dani R 13:30 (1 arm russian/12 squats)
David T 15:02 rxd
6:30pm
Amber A 11:22 (16kg russian/rr)
Luke R 8:40 rxd
Patrick Mc 8:42 rxd
Michelle M 14:13 (12kg/rr)
Jimmy L 11:12 (20kg/rr)
Rabbie N 13:17 (JP)
Ben R 13:42 rxd
Bobby S 11:41 rxd
Mick L 7:46 rxd
Danielle O 10:05 rxd
Dan L 10:36 rxd
Mitchell P 10:33 (16kg/rr)
Harj S 12:43 (16kg)
Matt J 11:13 (20kg)
Richard B 11:50 (20kg/rr)
Sean A 9:59 (16kg)
Intros #2
Victor B
Matt Mc
Allen S
Posted by: Gregg/Cathy/Brent | 02/06/2013 at 07:28 PM