WOD - Friday, 28/8/2009

For time:-

25 Burpees
50 KB/DB Swings 24kg (16kg)
50 Knees 2 Elbows
25 OA(Left) KB/DB Push Press 24kg (16kg)
25 OA(Right) KB/DB Push Press 24kg (16kg)
50 Squats
50 Double Unders

Post time to comments.

(Photo: Nick McAliden)

Choosing when to rest is an important consideration in managing your workout.  There is a difference between when you "want to" rest, and when you "have to" rest.  For the beginner, the body controls the mind, and wanting to rest occurs well before having to rest.  For the elite, the mind controls the body, and the converse is true.  Understanding that more often than not rest during the workout is a conscious choice, rather than physiological requirement, is a lightbulb moment in the evolution of a CrossFitter.

Comments

[Cody]

G'day CFB,

Well today was a great day with my nephews in teaching and them learning the power clean. They did fantastic in getting teh skill down.

I had a personal best today that suprised me.

I started with 60kg and by the 3rd round of 1 I was at 100kg. I failed it the first go, and went into the 4th round of 1. I gave it the whole lot and had recieved the bar before I knew it. I gave a huge yell on that one in the gym(non crossfitter gym) and knew that I had to scale down for the last single round. I won the mental war today and knew what was ment by driving through the floor as long as you can.

Cheers
Cody

[Cassius]

Congrats on the PB Cody! I see we have finally made you a metric fan, heheheh

[Cassius]

6am:
Micah 17:30 24/15
Dom McK 17:58 row/H-up
Damo M 17:28
Emma HZ 14:35 mod
Brad M 19:57 24/20pp
Shaun McK 20:37 12/15pp
Michelle Mc 20:40 58kb/5pp/30K2E
Aron B 18:19 mod
Tara S 16:54 12/8pp
Gerard L 19:17 16/12.5pp
Andrew W 17:57
Max W 16:05 20kb
Anna R 14:28 12.5 dbpp
Dan L 15:35 mod
Patty D 16:37

[Miles]

Back Squat 4x5 60Kg
50 Back Extension 10kg
50 Hang Leg Raise

[Andrew White]

Sorry took off before putting my weights up!! 12kg KB's & 8kg DB Push Press!

Good luck to the midday crew as I would not like to do this with the heat of the day!!

Have a good weekend all.

Whitey

[Doug A]

Subbed V-ups for Knees 2 elbows and burpees for double unders so I could do it at home, used 24kg KB -

Doug A 15:41

[Blythe]

I have lumps on both forearms from the weight of the kettlebells during the kettlebell push presses, ugh! Did anyone else experience this?
Found this mentally challenging today.

[Roger]

hi to the 6am crew from sunny Hobart. After a week of slacking off I had to do something..
25 burpees
50 sit-ups
50 pushups (strict)
50 squats

8:10 and it hurt.... see you all Tuesday!!

[B_Dog]

12pm:
Donna J 16.08 (12kg Swings 10 PP)
Shar D 21.08 (8kg scaled reps)
Shiela W 9.06 intro, Welcome to CFB
Peter M 10.22 intro, welcome guys!
Torminator 18.49 16kg
Ingrid 15.10 10kg scaled
Chris R 17.38
Natalie Mac 19.19 16/12.5
Blythe T 16.18 12kg scaled the skipping
Sharif D 16.45 20/10PP
Kate M 23.06 12kg
Crazy Ross 21.06 16
Katrina C 16.09 8/5PP mod skipping
Carmel L 12.14 10kg knees to chest
Kate T 14.52 16/12.5 PP scaled knees to chest
Anne K 15.04 16/12.5 PP scaled knees to chest
J Bone 12.19 rxd

5pm
Rob B 15.28
Ian H 14.45 random scaled
Joel B 13.35 20/16 PP
Owen F 12.12 16kg
Rob C 19.58 16kg
Jacqui 18.00 8kg
Tiff B 16.42 12/10 PP mod
Peter R 17.25 16/12 PP scaled skipping
Matt B 15.43 12/10 PP scaled skipping
Elliot P 12.02 16kg
JImmy Iron 18.16 rxd
Damian L 16.00 15kg mod
Nathan S 14.08 8kg
JImmy K 14.38 16kg
Abmanda C 12.43 16/8 PP

[Cassius]

Well done Fossil! keep up the good work!

[Danny M]

6pm:
Andy Mac 17.35 16/12 PP Knee Raise
Jesse S 14.25 rxd
Oz U 19.06 rxd
Lee W 16.02 16/10 PP KR
Greg H 18.32 16/10 PP
Bill S 16.36 16 scaled K2E
Alex S 14.40 20
Emma H 17.59 8 KR
Amy H 17.14 8 KR
Bel G 14.58 12/10 KR scaled DU's
Jess M 11.21 12/8 KR
Austin C 25.12 24/20
Lyndon 16.40 24 mod K2Chest
Ellis C 19.27 16 150 single skips

[Sharif]

I finally have a skip... it was the first time since I was in grade three that I have skipped (thanks Clay for the tuition) next step is double unders.