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« WOD - Thursday, 2/7/2009 | Main | It's not me, it's YOU ... »
Happy Birthday Lee Klein from CrossFit Sunshine Coast
Tabata Friday
8 intervals of 20 secs work followed by 10 secs rest for each of the following exercises. Rest 1 minute between exercises. Score equals sum of the lowest number of reps recorded on any interval for each exercise.
Ring Dips
Squat
Situp
Pullup
Pushup
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I have a gut feeling it's the 3rd of July today;-)
We had the real swifts (wendy and kels) drop in for a session yesterday lunch time to get there CF fix. Thanks for coming up guys and if anyone from CFB is up our way drop in and mix it up.
Posted by: Lee Klein CF Sunshine Coast | July 03, 2009 at 07:26 AM
Matt I was talking to Wendy yesterday about the lev 2 class. I was woundering if J-Bone and rob could have a go just so we can get ideas from other people. I just find everyone has a different way of coaching, they might do something better than the way others do it. Just another way to improve
Posted by: Lee Klein CF Sunshine Coast | July 03, 2009 at 07:45 AM
I did my final practice run for the beep test this morning and got 10.3! So I know I've got it in the bag tomorrow. I credit this to Crossfit Brisbane, all the trainers (especially Doug and Matt for their help with pacing) and all the great people I've met.
I do have a confession to make though... I stopped at 10.3 not because I couldn't got any further but because it was really cold and windy at 5:30am and I wanted to get back to bed!
I'll post up here to let you all know how I go tomorrow.
Posted by: Karel | July 03, 2009 at 08:02 AM
Great work Karel you will smash it tomorrow.
Happy birthday Lee! Have a great day mate, I hope Lori chooses a hard wod for your B'day!
Posted by: Doug A | July 03, 2009 at 09:12 AM
Doug i never thourght of that. Its his rest day. thats just soft right?????
Posted by: Lori | July 03, 2009 at 09:37 AM
Good luck Karel, you will absolutely smash it tomorrow! Look forward to seeing you back at CFB.
Posted by: weis-bar | July 03, 2009 at 10:05 AM
Happy Birthday Lee.
Suggested birthday WOD:
http://www.youtube.com/watch?v=bvCLxD3BI98
Good luck tomorrow Karel.
Posted by: Drummond | July 03, 2009 at 10:05 AM
Shot Karel, looks like you'll have no problems!!
I'm doing the 10km 'fun' run as part of the Gold Coast Marathon this Sunday morning. Anyone else participating? I haven't done any specific training runs for this so I'm relying on my last 4 and bit months of CrossFit training to get me through. I'm also doing the City to Surf (14km) in Sydney on 9th August and then the Bridge to Brisbane run (10km) on 30th August so if any CFB members want to do the Brisbane run, maybe we can arrange a team???
Posted by: Bill S | July 03, 2009 at 10:48 AM
Bill
I am doing the 10km as part of the Gold Coast Marathon this weekend and the 5k Bridge to Brisbane with work
Posted by: Miles | July 03, 2009 at 11:47 AM
Bill,
I am attempting the half marathon on sunday relying on crossfit training to get me through. If you get a team for the Bridge to Brisbane I would definately be up for it.
Posted by: Jamie | July 03, 2009 at 12:42 PM
Matt / Danny, you seen this timer for Tabata? Pretty cool...and it can count down every transition
http://www.beach-fitness.com/tabata/
Posted by: weis-bar | July 03, 2009 at 02:14 PM
Happy Birthday Lee, did you get the flowers I sent you. They were Buttercups. Have an awesome day!!
6am:
Shaun McK 35
Roger 34
Lisa.S 42
Jim 23
Michelle 38
Micah 32
John.B 35
Miles 42
Gerard 42
Ally 34
Monique 30 mod
Adam W 31 mod
Glen W 46 mod
12pm:
Franky C 29
Tor 28
Clay 29
Lisa W 44
Mike M 45
Andy J 30
Tim OC 29
Jeff W 27
Yvette 48
Jimmy K 36
Anne K 52
Crazy Ross 37
Liz 43
Felipe 42rxd
Posted by: Danny M | July 03, 2009 at 03:32 PM
Good luck Karel!!
1pm Trainer WOD:
10-9-8-7-6-5-4-3-2-1 Squat Clean
200m Run/Row
J-Bone 27.35 (80)
Pommie B 22.56 (60)
Aussie B 22.25 (60)
B-Dog 24.11 (60)
Doug A 19.06 (80)
Damo 19.12 (50)
Brett 22.12 (50)
5pm:
Moose 28 rx'd
Aron 32 rx'd
Tiff 42
Rob D 32 rx'd
Bel 43
Mike P 41 rx'd
Bernie 37 rx'd
Andy Mac 28
Lyndon 33 rx'd
Bec 34
Carmel 46 rx'd
Virgil 31
Jonno 36 rx'd
6pm:
Alex S 40 rx'd
Elliot P 40 rx'd
Adam D 29
Kate M 41
Nick Mac 29
Posted by: Danny M | July 03, 2009 at 07:09 PM
Happy Birthday Lee!!!!!
Lonely Trainer WOD at home
5 rounds for time
10 L-sit pullups
10 Handstand Pushups
10:47 rxd
typing by pressing nose into the keyboard
Posted by: Matt | July 03, 2009 at 07:53 PM
Good luck Karel
Jumping Ring Dips 4
Squat (subbed kb swings 12kg) 10
Situp ( subbed back extensions)(6)
Pullup (4)
Pushup (6)
Posted by: Mon | July 03, 2009 at 08:05 PM
41 [Ring Dips 5; Squat 15; Situp 9; Pullup 5 [jumping]
Pushup 7]
Posted by: theniss | July 04, 2009 at 10:06 PM