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400m Lunge Walk
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WOD - Thursday, 24/12/2009
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Tuesday WOD from CFC 37:00 to complete.
squat clean and jerk 50kg
KB swing 24kg
5,10,20,10,5
and 200m run after each round. Before that my unit had a 7k run oh the joy.
Today my Wednesday, I have to decide on the Oly lift or filthy fifty. Any suggestions?
Cody
Posted by: Cody | December 23, 2009 at 10:01 PM
Cody, if you can't decide why not do both? I still love the story that Matt told us where you did ALL the WODs on a given day, rather than just one when he was experimenting programming multiple options. I'd always pick Oly lifting, which is why Anna always thrashes me in the metcon stuff. Just do what you're bad at (or in your case, less good at).
Posted by: Liz | December 23, 2009 at 11:26 PM
Great advice liz, (you'll be a great coach one day!! You know you want too) do the one you don't want to do Cody!
Ok off to the park for some 400m lunge fun.
Posted by: Cassius | December 24, 2009 at 05:10 AM
Clay - 10:09 - 400m lunge
Steph - 15/12/9 - Deadlift / Press 5kg DB 16:43
Posted by: Cassius | December 24, 2009 at 06:41 AM
21-15-9-15-21 of Squats, Push ups and Sit ups.
Run 200m between rounds.
Dom - 19:21
Shiela - 19:25
This was a good short and sharp workout, the runs add a different dynamic t it.
Merry Christmas too all of CFB!!!!!! You guys rock!! Train hard and make 2010 a great year ;-)
Posted by: Dominic McKenna | December 24, 2009 at 06:57 AM
Dim and I went down to Portside Park (there were like 6 pluvers there!) and did this wod:
21-15-9-15-21
squat
pushup
sutup
200m run between each exercise
my time was 19.25. Dom beat me by like 5 or 10 seconds or something. Great work out though and it's nice to have someone there doing it with you. Mind you I was prepared to surrender Dom to the pluvers if they looked like they were going to attack ;)
have a safe and wonderful Christmas everyone!!! See you all next year!!! Xoxox
Posted by: Shiela | December 24, 2009 at 06:58 AM
5,5,5,5,5 Front Squat - 80,80,85,90pb,85
5,5,5,5,5 Push Press - 40,40,45,50,55
Thanks Miles, Angela and Tom!
Posted by: Micah | December 24, 2009 at 07:45 AM
In Bellingen for the Festivus. Found a nice steep grassy hill and did 5 rounds for time of:
12 Med ball Cleans (10kg)
Run to top of hill (60m )
12 Kettlebell swings (20kg)
head back to bottom and go again.
19:47
I will never think the slight slope getting back to CFB is a challenge again.
Posted by: Sharif | December 24, 2009 at 08:03 AM
And a fantastic way to start Christmas eve out in nature with the river close by and a coffee shop a short walk away. I did get some odd looks swing the Kettle Bell.
Posted by: Sharif | December 24, 2009 at 08:10 AM
Dom not Dim. Haha sorry Dom :)
Posted by: Shiela | December 24, 2009 at 08:10 AM
5,5,5,5,5 Front Squat - 80,80,85,90pb,85
5,5,5,5,5 Push Press - 50,60,60,65,67.5
Thanks Miles, Angela and Micah. Hopefully more pb's to come over the festive season.
Posted by: Tom R | December 24, 2009 at 08:41 AM
Miles, Angie
Front Squat 5,5,5,5
50, 55, 60, 60
Miles
Deadlift
5,5,5,5 80,80,80,80
Angie
Pullups 4 sets max reps
Thanks Micah and Tom for training with us
Posted by: Miles | December 24, 2009 at 09:07 AM
Fletcher with nothing else better to do this morning:
9 x Deadlift (100kg)
15 x Push Ups
21 x Box Jumps (approx 22 inches)
400m Run
3 Rounds
11:55
Now I can start drinking......
Posted by: Fletcher | December 24, 2009 at 09:20 AM
12:37
Merry Xmas!!
Posted by: www.facebook.com/profile.php?id=677458782 | December 24, 2009 at 11:24 AM
I am embarassed to put this time on here...but it's my punishment for being such a patsy!
28 minutes 8 seconds
Suffice to say I struggled with this one. I knew lunges weren't exactly a strong point, but I have no idea what happened today? I could make a fair few excuses as to why I was so terrible, but I won't! I was litterally dry wretching on the home strech and taking about two steps at a time.
On the flip side, I give myself a small pat on the back for finishing something that about half way through I was convinced I wouldn't :-)
A very merry Christmas and a safe and happy new year everyone!
Posted by: Ben Weare | December 24, 2009 at 11:37 AM
8'42 a good continous effort followed by a relaxing swim. Which I found relatively easy or so I thought until 30 minutes after when I went to get out of the pool and couldnt walk.
Still feeling the pain now, and excellent just 12 hours of work to go.
Posted by: Matt G | December 24, 2009 at 03:52 PM
Chrismas eve wod was "EVA" on crossfit.com.
"EVA"
5rounds for time:
800m run ( I ran on tread mill instead)
30 reps of 24kg Kettle bell swing (I did 25kg DB swing instead.)
30 reps of Pull ups.
40:23 rx'd.
It was one of the hardest work outs such as Murph.
Is there anyone who wants trying this on X-mas ?
Posted by: CrazyRoss | December 24, 2009 at 06:25 PM
10:40
Merry Christmas Everyone!
Posted by: Steven McKenzie | December 24, 2009 at 06:54 PM
11:30. I think the afternoon office drinks slowed me down a bit. Or maybe they helped me go faster?
Posted by: Alex | December 24, 2009 at 07:05 PM
13:00 feeling nothing below the hips!!!
Merry Xmas everyone.
Posted by: robc | December 24, 2009 at 08:10 PM
I did a tabata workout - like "Tabata This", but with sledge hammer instead of ring dips
Pull up (band)6
Push ups 6
Sit-ups 10
Squat 14
Sledge hammer 8
Posted by: Lily C | December 24, 2009 at 08:44 PM
13:28 probably a touch further but I'm keen for treats tomorrow :) merry Christmas guys!!
Posted by: Brad | December 24, 2009 at 09:28 PM
I did 120 in 3:20 mins and piked :-( Claiming a cooking WOD instead. Ben well done on finishing!
Posted by: Liz | December 24, 2009 at 11:11 PM
10:56 for Jo M
Posted by: Jo Maas | December 25, 2009 at 10:08 AM
I think I should have worn knee pads when I did this WOD on Thursday; ouch!
Posted by: Bel G | December 26, 2009 at 09:26 AM
13:40 25/12/09
Katrina C
Posted by: robc | December 26, 2009 at 01:54 PM