WOD - Monday, 28/9/2009

Deadlift
3-3-3-3-3-3-3

Post loads to comments.

Comments

[Andrew White]

Wow it was good to be back in the box!!! a little bit rusty but enjoyed being with the 5am's!! Thanks Matt for the tuition and corrections!! That and the group WOD is what I missed most whilst under house arrest!!
Cheers
Whitey

[Jbone]

5am:
Micah.M 100-105
Cam.N 190
Bill.S 170-175
Andy.W 80-70
Paul.F 50-150
Nat.L
Katrina.C 40-57.5
Jo.M
Pauline.F
Dan.L 40-95
Kim.P
Tim.H

6am:
Bruce.P 80-100
Roger.S 140-155
Tara.50-61
Katie.S
Anna.H 50-55
Tom.R 100-125
Lisa.S 90-105
Felipe.P
Anna.R 65-70
Stewart.A 60-77.5
Kelleigh.B
Regan.T
Dave.Mc 60
Adam.W

[edwin townshend]

Edwin T 80-120

Three months ago I was struggling with a 120 1RM.

[JBone]

9am:
JBone 140-165pb

12pm:
Scotty.A 90-115
Rachel.W 65-75
Shane.H 110-132.5pb
Lou.H 50-65
James.S 90-115
Ben.R
Rob.C 130
Emma.K 60-75
Joel.B 90-110PB
Peter.Mc 60-80
B-Dog 120-145pb
Lisa.W 85-100
Matt.G 120-145
Emma.H 45-60
Amy.H 45-60
Micheal.S 90-115
Donna.J 85-97.5
Kate.M 100-112.5
Andy.H
Andy.J 90-112
Tor.V 90-105
Ross.H 100-110
Jeremy.B 60-80

[Natalie McMaster]

Hi from Darwin NT....Just wanted to share my excitment..mastered double unders today, managed to crank out 6 in a row at one stage. Small gain I know, but its now one less thing on my list of 'to master'. Just got to do 50 in a row now.

[Cassius]

2pm:
Pommie B 130-150
Aussie B 130-150
Cassius 130-145 PB

Nice work Natalie!
Lots of small gains is exactly the way it goes! How is that pull up going??

[Jonnie]

WOD Sat 26/09/09

3 rounds for time:-
21 Knees to Elbows
15 Thrusters, 20kg DBs (12kg)
12 Pullups
6 Burpees
400m run

Doug A 17:56 rxd
Jonnie L 17:40 rxd
Gary A 19:01 (15kg DB Thrusters)

[Crazyrazy Ross]

Well,, as I had two hour break after 12pm class, I went to a gym near my home.

Then, I did sat WOD "Angie" from Crossfit HQ.

for time:
100 pullups
100 pushups
100 situps
100 squats

I did break into 10reps each ten rounds
That was 15:15.

Then,,15mins break, I did
complete in as few sets as possible:
75 reps 4okg OH squats
3 sets(23-32-20)

Then,,
WOD sat (mod) 26/09/09

3rounds for time:

400m
21 40kg push press
30 hanging leg raise
50 double under
6 burpee
Ross 19:19.

It is really over-training. I wanted, however, to push and smash myself.

[Cassius]

5pm:
Rob D 100-120
Fletch 140-160
Luca M 60-85
Jorke O 90-100
Max W 100-120
Sharif D 100-110
Jacqui K 25-40
Steve M 80-110
Blythe T 60-73.5 pb
Chris R 100-120
Mick F 60-75
Dave MacDonald
Chris K intro
Karel 97.5-115
Gerard L 100-122.5
Bernie S 97.5-117.5
Danni B 50-70 pb
Rob McC 90-165
James Schultz 90-130
Lauren B 25-40
Shaun OG 100-120
Aaron Pol 100-110
Lyndon 97.5-117.5

6pm:
AP 160-190
Nick Mac 82.5-102.5 pb
Alex S 120-135
Oz U 160-200
Bel G 57.5-70
Frederik 85-102.5
Sharon P 30-50
Kelly Q
Jamie E 57.5-70
Natalie B 15-30
Mike M 85-100
Mike P 120-145
Tony L 100-115
Sharon H 30-50
Liz S 25-30
Steve W 100-115
Lee W 85-95
Gabriella K 15-30
Virgil 130-135
Richard C 120-135
Andy Mac 110-125

[Liz]

Well done on your PB Clay! Welcome back Danny - I hear you needed quite a few cups of coffee today ;-)

[Cody]

143kg-156kg today. Felt great on form and warm up was essential.

Have a great day

[Karel]

How is it possible that I can do 3x 115kg and only 120kg for my 1RM? This annoys me. I know I can do more for the 1RM but I just don't seem to be able to do it!

[www.facebook.com/profile.php?id=691520739]

Welcome back Danny. Thanks for the teamwork Sherif and Fletch. I found my second and third rep easier than my first. Why? Momentum?

[Blythe]

Congratulations Natalie! Also, great work all the PBers, and welcome back Danny. Great to see you back. :)