SMALL REMINDER…

Please give me a heads-up for the 12pm session – by 10am that day would be great. 

THIS FRIDAY 30 JULY and SATURDAY 31 JULY.

Due to the Indoor Rowing Championships being held in Kawana this weekend, please note the following:

Friday 30 July 6am and 9am will run as usual.  There will be NO 12pm or 5:45pm this Friday 30 July.  There will be NO Saturday 8am or 4pm.  I will however post a workout you can do at home – and yes I can already tell you it involves burpees.

Sunday 15 August 2010

Get your registration in NOW for the second most awesome competition on the CrossFit calendar. (You’re asking which is first? C’mon – that would be the Altitude Challenge!). Click on here right now. You can pay on the day – just get your name in!  Did I mention to do it NOW?!

The WOD during the day is still a secret, but the evening session is GYMNASTICS! Please RSVP if you are coming. The first Monday of the month will always be gymnastics from now on. Either text me on 0412 88 20 30 or RSVP in the comments. Thanks!

Run 5k. Time it. Post your results.
NB: 15 laps of the velodrome is pretty much exactly 5k. Or, if you didn’t do the burpees yesterday, you can do 150 burpees for time – decisions, decisions!

21-18-15-12-9-6-3
Overhead Squat (40/30)
Burpee

NB: Only 6am and 9am today.

“Jackie”
Row 1000m
Thrusters x 50 (20/15)
Pullups x 30

New PB for Megan deadlifting today – 90kg!

And check out these puppies from last nights pullups…

Back Squat 3-3-3-3-3-3-3

Special Trial Session today: 1:45pm at Webb Park.

You’re all a bunch of machines I tell ya!

“Nicole”
AMRAP 20 minutes
400m run
Maximum pullups

Thrusters
3-3-3-3-3-3-3

Thruster 3-3-3-3-3-3-3

“Isabel”
30 x Snatch

Men use 60kg, women use 40kg.

P.S. Check out the new PB’s for Deadlifting – Ian 190kg and Ryan 155kg – awesome form guys!
P.P.S Reminder that the Saturday 8am session is being held at Ipswich. The 4pm session is still ON.

Deadlift 1-1-1-1-1-1-1-1-1-1

Glad I came across this in The Chronicle today – Hi Lauren! When you coming back?