WOD - Sunday, 27/12/2009

CFB CLOSED

Run 10klm or Swim 2klm

Post choice and time to comments

Comments

[Gerard]

5kms in the rain, with some nice hills - 27:49

I just couldn't face 10kms

Ged

[Gerard]

Does anyone know where I can buy an abmat and a door frame pull up bar?

Thanks

Ged

[Jo Maas]

Jo M (Toowoomba) 50:58 min road run in the rain.
Ged, www.justabmats.com.au are the Australian distributor. I have registered a purchase but don't have them yet. Not sure about the door frame pullup bar - if you google a search, there are a variety of them. Depends on if you want a straight bar or one with extra handles so you can do neutral grip and wide grip.

[www.facebook.com/profile.php?id=602686844]

Door frame pull up bar you can get from Super Amart, saw them there before Christmas. They are about $40

[Miles]

CFB Hopper WOD

Snatch Squat
Miles 45/5, 50/5, 55/5, 50/5
Angie 40/5, 45/5, 45/5, 45/5, 40/5

Push Press
Miles 45/5, 45/5, 50/5, 55/5
Angie 30/5/5

Max Pushups
Miles - 50
Angie - 21

Max Pullups
Miles - 20
Angie - 7

Thanks Tom, Micah and Kirsty for training with us

[Ben Weare]

Run 53:40...that lunge workout from the other day is the gift that keeps on giving...I'm off for a hip replacement now :-)

[Micah]

OH Squat 5,5,5,5,5
40,50,55,57.5,60 fail on 5

Push Press 5,5,5,5,5
40,50,55,57.5,60 fail on 5

Max Pushups - 31
Max Pullups - 35

Thanks Miles, Angela, Tom and Kirsty

[Tom R]

OH Squat 5,5,5,5,5
50,60,65,70,65

Push Press 5,5,5,5,5
50,60,65,70 fail on 5th,65

Max Pushups - 40
max Pullups - 18

Thanks Miles, Angela, Micah and Kirsty

[Bill S]

30 min beach run followed by:

3 Rounds for time:
30m swim
5 Push Ups
10 Burpees
15 situps

7m 55s and a mouthful of chlorine!! :)

[www.facebook.com/profile.php?id=677458782]

run 67:30..I agree with Ben, that lunge work out just keeps the Xmas spirit up. Thanks for that one Matt :-).

Although the real Xmas miracle is that I ran 10kms no stopping.

Lisa

[Matt G]

OK, so I looked at this from a crossfit point of view what is my weankess and what can make me a better allrounder?

So yes run being my weak point I pushed out a slow 63'51. Wow over half hour off my PB which was clocked 10 years ago now. The good old days of running sub 32 for the 10 km seem oh so far gone.

But just for some added morale I clocked in a 39'56 minute 2 km swim as well. Wow I think my first qualifier Ironman Tri-athlon I clocked 58 for the 3.8 km swim open water so far off pace.

But working on it................watch this space :)

[Gerard]

thanks Jo and mysterious unnamed person for the pointers.

Cheers

G

[Jacqui]

45:32 road run. Not sure of the distance. Made all the more "enjoyable" by the fact that I live in SEVEN HILLS and can't find a flat stretch to run!! ;-)

[Cassius]

Clay - - 10k 1:05:26 first time I have ever run 10k!
Steph --3k 24:50

[Cassius]

Ged, I got my pull up bar from Big W for $20, fit in the door frame.

[Brad]

51:13 for 8.6kms

[Andrew White]

Mod yesterday WOD Amrap 20 min 400m run max pushups 7 rounds + 110 pushups just before rain started
whitey

[Lily C]

I did "Killer"
7 Rounds for time:
15 weighted lunges each leg (15kg)
15 KB Swings (16kg)
15 push-ups (KPU)
28:24

[robc]

Rob - 10km 43:09

Katrina - 10km 40:08 + 800m

First time for both of us to run 10km no stop with the added bonus of mud and some great blisters on the bottom of Katrina's feet.

[Drew]

Ged. You can get a door pull up bar, mats, KB and DB from fitness store at Carindale shopping center. Not sure what it is called but it is on the outside of the shopping center on northern side. Near Creek Rd.

[theniss]

5 rounds of max reps [floor press 60kg; chin-ups]: 15-10; 5 x 5
10 rounds FT [SDHP 60kg x 3; fist pushups x 6; V-ups x 9] 16:24

[Gerard]

thanks Drew - one place for everything sounds good. I will give it a go.

Cheers