REMINDER: Today is the last session for the year, We will be closed tomorrow (23/12/2009) until first session back on Monday 4/1/2010.
Complete as many rounds as possible in 20 minutes of:-
40kg (30kg) Sumo Deadlift High Pull, 9 reps
Pushups, 15 reps
Post time to comments. Compare to 23/9/2009.
The last time we did this workout there was that dirty dust storm and I was sick for two weeks, this will be a better performance and effect, I hope ;-)
Posted by: Dominic McKenna | December 21, 2009 at 09:48 PM
G'day CFB
Did Cindy today
22full rounds and 5 pulls and 10 push ups into the 23rd on finish
Cody
Posted by: Cody | December 22, 2009 at 04:08 AM
Woohoo - got my first Rxd WOD today. Form fell apart late, but I got through it.
Thanks to Matt, Danny, Clay and the whole CFB team for such great support over the last few months. Thanks heaps to Sharif for getting me started and putting me on the Crossfit path.
To the 5am crew - thanks for being a great way to start everyday (except rest days).
Merry X-mas and a good new year to all. See you all next year.
Posted by: Gerard N | December 22, 2009 at 06:58 AM
5am:
Paul F 12+15pu Rxd
Ed B 11+SDHP+8pu Rxd
Tom P 10Rxd
Rich G 12 3/4 Rxd
*Trent A welcome along and see you next year!
Alex B 12 (30kg)
Nat L
Andy W 10+4SDHP
Gerard N 8 Rxd *First Rxd work out Congratulations G-Man!
Jamie E 11 Rxd
Nadine S 10
Jim H 12 (30kg +Kpu)
Tim H 12 (30kg +Kpu)
Bill S 12+13pu Rxd
Micah M 12 Rxd
Ben H 10 (35kg)
Kate T 10+5SDHP Rxd
Rob C 11+11pu (20kg)
Steve W 11(30kg = 8kg DB Push Press)
Katrina C 11(20kg)
Melissa W 9+10pu (15kg)
Jo L 9+10SDHP (15kg)
Narelle D
6am:
Miles W 11+SDHP+11pu Rxd
Steve Mck 11(35kg/mod pu)
Geoff P 13 Rxd
Thomas R 13+5pu Rxd
Brad M 13 Rxd
James Sut. 17(35kg)
Pip HR 7+SDHP+11pu (15kg/mod pu)
Kate S 10(15kg/Kpu)
Gaz O 17 Rxd
A.P. 14 Rxd
Monique B 9+9pu (25kg)
Anna R 10+SDHP (25kg)
Roger S 11+SDHP+5pu Rxd
James HR 7+SDHP+5pu
Lisa S 9 Rxd
Nikki B 15 (8kgKB/mod pu)
Naomi K 5 (16kgKB)
Steve Mun 8 (30/8pu)
Chad B 6+15pu Rxd
Josh G 11+15pu Rxd
Dalibor I 9+pu+5SDHP
Liz B
Emma K 9 (5pu/10kpu)
Shiela W 11+SDHP+6pu (25kg)
Nicole L 16+15 sit ups
Anna H 11+9SDHP+6pu (25kg)
Posted by: Cassius | December 22, 2009 at 07:58 AM
Whitey, thanks again for your encouragement to do Rxd today. I appreciate the support you have given over the last few months. And great effort today - you will kill the Rock Hard Challenge.
Posted by: Gerard N | December 22, 2009 at 08:09 AM
Gerard, Great work from you today mate!!! you just needed a nudge in the right direction to tackle RXD and you ran with it!!! You've come along leaps n bounds in the last couple of months which is a credit to you. I enjoyed finishing the year off with an RXD WOD as there was not many achieved during the year, but thats the great thing so many goals to achieve next year!!! as for the Rock Hard Challenge........ If I can get through the day without to much scaling I'll be stoked as there will be plenty of good athletes turn up from not only our box but also others around Australia.
Matt n CrossFit team, thanks for an awesome year!! it has turned my life around and each day is better for it!! Building such a great environment to work out in is testimonial to the individual characters, dedication and enthusiasm brought each day to fitness and rubs of to create a fantastic group!!
Cheers all & Merry Xmas
Whitey
Posted by: Andrew White | December 22, 2009 at 08:34 AM
Hi
This software may be of interest
Its Open Source - It has the motion tracking ability of Dartfish but currently without the ability to calculate speed, power output, acceleration, etc.
The software is found at http://kinovea.org/en
Miles
Posted by: Miles | December 22, 2009 at 12:43 PM
10am:
Kelsey S 10+3SDHP (Box Jumps)
Donna J 10+10pu rxd
Wendy S 11 (9SDL/5pu/10BJ24")
12pm:
Franky 7 (30kg)
Adam P 14+12pu
Oz 14+7SDHP rxd
Tor V 8+6SDHP rxd
Amanda C 11rxd
Crazy Ross 13rxd
Matt G 12+8pu rxd
Dave Mac 7rxd
Claudia
Jodie H 8 (20kg)
Westy 12+2SDHP rxd
Andy J 12+13pu (30kg)
Mike T 8+7pu (30kg)
John B 6 (20kg)
Posted by: Jimmy W | December 22, 2009 at 01:19 PM
Merry Christmas to all :) have a happy and safe one and see you all in the new year.
Best wishes,
Westy.
Posted by: Westy | December 22, 2009 at 02:26 PM
Whoops. Forgot to write my score on the board. 8 rnds +3pu Rxd.
Merry Christmas all!
Posted by: liz | December 22, 2009 at 05:19 PM
Merry Christmas to all, sorry I haven't popped in to say hi yet, but I will. Keep training hard and I'll see you in the new year
Posted by: Scotty A | December 22, 2009 at 05:35 PM
Hi, all
This is my x-mas present for all CFBers.
It is inspired of me and I will never give up everything that I have to go through.
Merry Christmas and happy new year.
See you guys all in the next year, 2010.
Cheers...http://www.youtube.com/watch?v=G9BwQlKRZYQ&feature=related
Posted by: CrazyRoss | December 22, 2009 at 07:00 PM
4pm:
Clay 11+SDHP+11pu rxd
5pm:
Stewart A 8+2SDHP modpu
Tiff B 10+5SDHP (20kg)
Sam E 7 (25)
Andy Mac 7rxd
Yvette M 15+8 rxd
Joel B 15+SDHP+3pu rxd
Belinda G 11+8SDHP (30kg)
Bec C 9 (25kg)
Alex S 10+SDHP rxd
Shane H
Tom D 14+SDHP+5pu rxd
6pm:
Sharif 10 Modpu
Dom M 9rxd
Virgil 7+SDHP+11pu (32.5kg)
Lee W 11 (20kg)
Lilly C 13+3SDHP (25kg/KPU)
Matt T 7 (20kg)
Kerry W 6+SDHP+6pu (15kg)
Janelle K 10 (12kg)
Sally K 7+6pu (15kg)
Amy H 8+SDHP+8pu (25)
Emma H 9+4SDHP (25kg)
Kristen C 7+4pu (15kg)
Duane O 14+8pu rxd
Matt R 15+4SDHP rxd
Kate M 10+SDHP+7KPU
Sharon A 10+SDHP+5pu (25kg)
Stacy A 10+15pu (25kg)
Seti 6 (10mins/15kg)
Posted by: James W | December 22, 2009 at 07:29 PM
Well done Ged, it's great to see where you are now especially having known you for so many years, it's an honour to have gotten you started on the path to CrossFit what's really cool though is to see that your whole family is into it as well!
Posted by: Sharif | December 22, 2009 at 10:31 PM
Jo M (Toowoomba) 15 + 9SDHP + 14 pushups (Just two more seconds!!!)- I won't claim full RXD on this one - the SDHP's were RXD, but had to drop to knees on the pushups on round 11.
Have a great and safe Christmas everyone !
Posted by: Jo Maas | December 23, 2009 at 03:35 PM