WOD - Tuesday, 3/11/2009

Team Workout!

We will be breaking into teams of 5 people.  When you turn up to the gym, find 4 other people to be in a team with and get your names up on the board.  Pick people that you haven't worked with before.  Teams can be mixed fitness and experience levels.

WOD - Domino Relay

There are five stations as follows:-

1. Overhead Lunge 20kg Plate (15kg Plate) x 20 reps
2. Pullup - Max reps
3. Wall Ball 10kg Ball (6kg Ball) - Max reps
4. Hang Power Clean 50kg (35kg) - Max reps
5. Rest Station

As a team, accumulate as many reps as possible in 20 minutes of pullups, wall ball and hang power clean.  The OH Lunge station is the pace-setter.  Once the person doing the lunge has completed the reps, the team rotates stations.

Comments

[Shiela]

I heart team WODs :) looking forward to this one even though it looks challenging, but then again I do love a challenge :)

[Cody]

Happy belated birthday Danny,

Well today was a great day here for a Monday. Did some conditioning drills and ground spar with my Marines and headed off after to do the Monday WOD.

8/22/37 were my numbers.

That was challenging mentally as I kept making the time hack for the squats.

Can't wait to lure some Marines into the Tuesday WOD. looks to be a great team challenge

Cody

[Cody]

Forgot to mention I had no rack, so I had to power clean the bar to start my thrusters today. No complaints though

[Andrew White]

Whoooa that was a killer on the already blown out legs!! especially the wall ball!! Good work team 1 especially Rach W who set not only the tempo for us but the weight as well, Good work 3 guys humbled by one petit womans awesome display of strength & power, GOD I love CrossFit!!

See ya 2morrow....................if I'm walking!!!

Whitey

[Gerard N]

That was a fantastic WOD. I agree 100% Whitey, Rach was awesome.

Matt was right, having no rest period was great.

Matt, thanks for recommending the light weight for my first attempt at powercleans. It meant I could really focus on form and get a good number of reps. It meant i could do jumping pullups from a lower box as well, which is great. I love getting stronger and really seeing progress.

See you all tomorrow.

[Cassius]

5am:
Team 1 - 738
Rachel W
Nat L
Andy W
Gerard N

Team 2 - 771
Jamie E
Adam M
Nadine S
Katrina C
Ed B

Team 3 - 659
Ally F
Micah M
Pauline CF
Bill S
Paul F

Team 4 - 686
Jim H
Regan J
Tom P
Tim H
"Chief"

Team 5 - 754
Tim C
Anne K
Kate T
Boo
Shaun O

Team 6 - 875
Emma K
Jo L
Melissa W
Jimmy K

6am:

Team 1 - 721
Roger S
Kai K
Liz S
Shiela W
Shaun McK

Team 2 - 799
Richard G
Pip HR
Jeremy B
Damo M

Team 3 - 700
Thomas R Rxd
Sherrin H
Anna R Rxd
Dom McK
Gaz Rxd

Team 4 - 640
Weis-Bar
Chad B
monique B
Greg H

Team 5 - 720
Liz B
Brad M
Lauren B
Josh G
Miles W

Team 6 - 609
Narelle D
Steve M
Karel
Glen W

[Shiela]

I would like to re-name the team I was a part of (team 1 from the 6am session) as TEAM AMAZING as I think that name suits us :P it was great working with you guys and I cannot wait to do another team WOD. By the way, my arms hurt. That was a tough one especially after yesterday. I don't think it's a proper blog entry from me if I dont have a little whinge about something :) I love it though. Love the pain. Hahaha

[Roger S]

If anyone is traveling to Newcastle this weekend we now have a spare bed if anyone needs it on the friday, saturday (both or either)nite. Liz, Virgil, Dom and I are going down friday and due to Lisa's calf injury she has had to pull out. We'll have a hire car and the apartment is close to the box. So if anyone needs a bed or just wants to let us know so we can unite under the CFB banner please sing out.... looking forward to a great weekend..

[Danny M]

10am:
Team Big W - 720
Wendy S
Matt S rxd
Danny rxd
J-Bone rxd

Team DJ - 625
Donna J rxd
Rob A rxd
B-Dog rxd
Clay rxd

12pm:
Team 1 - 712
Francis C
Matt G
James Sut
Helen B
Sharon A

Team 2 - 807
Stacy A
Simon T
Sharon P
Ian H

Team 3 - 604
Tom D
Ingrid
Ben H
Torminator

Team 4 - 659
Andy J
Peter Mc
John He
Kate M

[Karel]

That was really hard to keep plugging at it. I was happy that I didn't have the rest period though. From speaking wtih Shaun this morning you barely got any of it anyway!

Managed to get my first workout where I only did kipping pull ups. Had to restart for each rep but definitely much faster than stricts. Also,I can feel that I'm getting better wtih the wall ball. I can tell this as I'm slowly walking less like a cowboy . Guess I'm going to have to put the weight up next time.

[Rach W]

OOOH, Thanks Whitey and Gerard!! :) I have to say, a pretty dam good effort put in by all Team 1 this morning and I agree, it was a much more satisfying WOD without the rest station.

And thanks again to the 5am crew for letting me crash the party!! It was quite an odd experience being the "trainee" and not the "trainer" at that time of the morning.!! Maybe I'll have another cancellation soon so I can come back!!!

I did learn however, that Double Unders DO NOT work at that time of the morning.. hmmm maybe it was my brain, not quite functioning correctly?? LOL

[Danny M]

5pm:
Team 1 - 783
Elliot P
Jo R
Steve R
Yvette M
Geoff P

Team 2 - 467
Bel G
Ian B
Lyndon P
Blythe T
Arend Q

Team 3 - 709
Danni B
Jacqui K
Shane H
Stewart A
Geoff H

Team 4 - 959
Duane O
Christine A
Steve A
Jo H
Jesse S

Team 5 - 723
Jess M
Bruce P rxd
Myles C
Fletch rxd
Crazy Ross rxd

6pm:
Team 1 - 774
Tony B
Lee W
Tiff B
Tony L
James W rxd

Team 2 - 801
Emma H
Virgil
Tracy W
Andy H

Team 3 - 719
Amelia L
AP
Lisa V
Amy H

Team 4 - 699
Gabriella K
Liam K
Westy
Kelly Q
Kristen C

Team 5 - 645
Kelly M
Chris T rxd
Adam P
James Sch

[Virgil]

ow!

kthxbye

[Gabriella]

For anyone interested in doing a run for charity next week, Price Waterhouse Coopers is hosting the Cool Night Classic on 12th Nov.
More info: http://www.pwc.com.au/events/coolnightclassic-brisbane/

[mate tee]

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