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At the moment this blog is powered by WordPress which is a free service. But its just not got enough features and looks a bit tacky too. So instead we’ve moved the site over to a paid hosting site with a bundle more features and it’s just heaps better. We’ve done it all up and everything so head over there now and bookmark it!

So no more posts to this site which we will eventually just delete off. But all the posts here we’ve moved too so you can still show mates the video of you dying, er working out.

wod Tuesday 15-7-08 (080715)

 LUCKY NUMBER 7

7 Rounds for Time of :

• 7 Pull Ups
• 7 Thrusters (42.5kg M or 30kg F)
• 7 KB Swings (24kg M or 16kg F)
• 7 Clapping Push Ups

Results : Luke 22:35 (40kg Thruster), Joel 17:48 (12.5 D/B Thruster), Vanessa 19:18 (6kg D/B Thruster), Jeanne 20:32 (1 Blue Pull Up), Daren 20:31 RXD 

Strength Session 6pm Monday 14-7-08

Join us tonight for a strength session 6.30pm. Confirm your place with Julian directly please!

 

Super Strength!

Sunday 13-7-08 (080713)

REST DAY

Why do the strong get stronger ? This week we’ve missed a couple of people from sessions. Maybe its the cold weather or just the busy schedule of your life. For those who got up in the dark cold morning and made the decision to train, next week you may be that little bit stronger, a bit fitter, shave a second off a personal best time, firm up, loose weight or just plain enjoyed yourself.

Next week, make a promise to yourself and don’t let your hard work slide. Make a commitment to yourself, because after all, you’re pretty awesome and worth it ! Have a great day!

The gym floor is sometimes so good!

WOD Saturday 12-7-08 (080712)

TAG TEAM !!

Complete as a team in strict order :

• 2000m Row – each member must row 250m and then change rower within 20m distance.
• 250 Wall Balls with a 10kg ball – Min of 10 reps, max of 20 each member
• 250 Push Ups – Min 10 reps, max of 20 each member
• 250 Thrusters – Min 10 reps, max of 20 each member – 20kg bar women, 30kg bar men
• 2000m Row – as the start
• NOTE : Penalty – if rowing change over takes more than 20m all team members 20 push ups!

Team Members : Nigel, Rob, Jeanne & Julian – Total Time completed 47.36 !!!! Awesome work!!!

150 Wall Ball Record Attempt!

Well, Nigel got to the facility early and decided to warm up with the 150 Wall Balls for time!

His awesome effort put him 2nd place in the mens behind Julian currently. Good job Nigel. Check out the video because after all that he then went on to complete the WOD. Hope your enjoying the rest of your day mate….asleep!!

WOD Thursday 10-7-08 (080710)

HOW COLD CAN IT BE!

5 Rounds for time of :

• 10 Pull Ups
• 10 Wall Balls (10M) (7F)
• 10 KB Swings (24M) (16F)
• 10 Box Jumps (24M) (18F)
• 10 Push Press (40M) (25F)

Results : – Jeanne 23.44 1xblue band P/U remainder RXD

Daren completed : 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats RXD in 29.10

That Wall ball Feeling

Congratulations to BRAD on 150 Wall Balls (10kg) in 9.41 !!! Top effort bringing him in 4th overall.

Current Mens 150 Wall Ball for Time Leader Board reads as follows

1. Julian 7.52
2. Nigel 8.36
3. Scott 9.04
4. Brad 9.41
5. Matt 12.23

Women’s Leader Board

1. Sam 8.15
2. Jeanne 8.34
3. Emma 10.50

WOD Wednesday 9-7-08 (080709)

Perform 5 x rounds of :

Body Weight Bench Press to failure, immediately then move from the bench to pull ups again to failure.

RESULTS

Nigel 102.5×2, 4 PU / 102.5×1, 3 PU / 102.5×2, 2 PU / 102.5×2, 2 PU / 102.5×1, 2 PU

Daren 85×12, 11 PU / 85×6, 8PU / 85×6, 7PU / 85×4, 7PU / 85×5, 4PU

Jeanne 40×5 / 40×5 / 42.5×4 / 40×5 / 40/4

REST then

5 x sets of 5 Back Squat followed by 1 Special Squat round.

Results : Nigel 5×70, Jeanne 2×40 & 3×50, Daren —

Special Squat : Perform 20 reps of the same weight held for 5×5 above, however at the top of each squat hold for a minimum of three breaths before continuing. Results : Jeanne 20 reps, Nigel 12 reps, Daren —

WOD tuesday 8-7-08 (080707)

D/B COMPLEX – FOR TIME

1 Dumbbell Push Up, 1 Plank Row each side, 10 Thrusters

2 Dumbbell Push Ups, 2 Plank Rows each side, 10 Thrusters….etc

Continue adding 1 rep per round until 10 Push Ups, 10 Plank Rows, 10 Thrusters

Results for the morning

Jill – 6kg D/B – 21.42, Emma – 6kg D/B – 21.43, Vanessa – 6kg – 22.11, Jeanne – 8kg – 23.55

Daren was sporting a nice new knee brace. Instead of the WOD completed in 21mins:

10 pull ups, 1 bench press 60kg, 9 pull ups, 2 bench press etc…Total reps : 65 pulls ups, 65 bench