Friday 21.9.12
A: 5×5 weighted dips
B: 4 rounds for total time of:
- Run 400m
- 20 Pullups
// Rest 2 minutes between rounds.
Post loads and times to comments.
General news
Gym is closed this Saturday (22.9.12)
Because most of our coaches are away this weekend, either in Melbourne at a weightlifting seminar, or at Tough Mudder, we will be closing down the gym this weekend. If the friday 5.30 and 6.30 sessions are booked out and I think they are – and you can make it to the Friday 10am session – do it!
Plans for Tough Mudder…
Good luck to all the crew heading up to Gosford to have a crack at TM. If you’re going and haven’t finalised your plans please go and speak to Karina West and Mike Honey. Twitter: @fasterhumans
New CrossFit Kids Trial in October
We are launching a 6 week CF Kids program during term 4. Sessions will be aimed at kids aged 6 -12 years and will run for 50 minutes. Each session will include a warm-up, workout and ends with a game. The biggest focus will be on the kids having FUN while they move and learn key CF movement patterns!
Running from Monday the 22nd of Oct until Wed the 28th Nov: Classes will run from 3:30pm – 4:20pm Mondays & Wednesdays. (2 sessions per week for 6 weeks) Cost is $120/child and payment is required by Week 1. Fees are treated as tuition and no refunds will be given for missed classes.
Please speak to Rebecca to register your child and for more information.
13:41. Ring rows.
Good luck to those doing it Tough this weekend
Actually make that 16:41
Probably trained one day too many this week so felt pretty much out of juice for this one & calves were complaining a bit (curse you double unders)
A: 1 x 5 @ 10kg, 2 x 5 @ 16kg, 1 x 3 @ 16kg, 1 x 3 @ 12kg
B: 17 or 18 something.
Dips – well my own weight is more than enough – so I did body assisted ring dips.
I think it was 16:47 (18:47 – but girls started 2 mins after the boys)
Did ring rows – thanks Johnny for the tips!
Then up to round 13 of the death by 10m!
Good luck to all the tough Mudders!!!
A: Nothing of note!
B: 2:48, 7:32, 12:26 finished at 17:26. Ring rows not as low as I usually do but was feeling pretty sore this morning.
Was happy with my times, but got a bit of a twinge in my calf muscle that isn’t feeling too good today!
A: Bodyweight ring dips – getting better, but only completed one full set of five.
B: Went ok after some time off, around 20 mins subbing some ring rows for kipping pullups in rounds 3 and 4.
C: Round 10 of the death by 10 meters was enough!
GOOD LUCK all the Tough Mudders!
A. 5 x 5 @ 12kg
B. 14.18 Rx’d
0 – 1.49 (1.49)
3.49 – 5.54 (2.05)
7.54 – 10.07 (2.13)
12.07 – 14.18 (2.11)
C. Was happy Rosey and Pipster called it at ten. Legs felt heavy.
Looking at this workout on the board I thought I’d go faster. Would have liked to keep each round under two minutes but the run was hurting me. Was real happy with the pull ups though. Kipping seems to have clicked and managed all sets unbroken.
Looking forward to a weekend in the mud.
Rosey and Pip smashed the morning sesh today, super tight and in control nice!
A: 10kg started to struggle with the last couple of reps on the 4th & 5th rnds
B: 15 something-ish broke the last set into 2×10 kips
C: called it at 11 death-by-10m
Here is some great info on Crossfit Hand Care
http://cffhhands.blogspot.com.au/
http://www.fitbomb.com/2011/09/crossfit-hand-care.html
http://www.youtube.com/watch?v=6txCBA_ghWk
I use a combo of:
du’it Tough Hands
https://www.duit.com.au/p-38-tough-hands.aspx?reloaded=true
Heros Chiropody Sponge
http://www.heros-int.com/index-en.html
JAW Pull up grips from Adapt