WOD - Monday, 15/3/2010

Thankyou to Virgil and Liz for catering food for the Cert last weekend!!

Thruster 3-3-3-3-3 reps

Rest, then:
4 Rounds for time
10 Burpees
10 Pullups

10 minute cutoff for the burpees/pullups.  Post loads and time to comments.

Thanks to CrossFit Invictus for this WOD.

What is Danny saying?  Post thoughts to comments.

Comments

[Nielo]

"How hard is it?"

or

"Well, that's how we roll"

Nik

[Matt G]

Are you talking to ME ? ..... Are you TALKING TO ME ?

or

I use to be this HUGE but then I found technique

[Brad]

"watch where you swing that pipe mate those are my family jewels!"

[Lily C]

The mac dad will make you, jump, jump. The daddy mac will make you, jump, jump. Kris Kross will make you jump, jump ...

[Mon]

Your Pelvic floor exercises can be done virtually anywhere..... why, i'm doing mine right now!

[MichaelMac]

Slow down Michael; I've told you 100 times to slow down!!

[Karel]

Waddya mean red's not my colour?!

[liz]

No worries Matt. I enjoy it and Virgil puts up with me because he likes eating the results. If anyone else wants to try making these at home:

http://virgil.id.au/ChickenCurry.pdf and http://virgil.id.au/LambApricotTagine.pdf

just multiply quantities by 17 and 14 respectively and you can feed your own crossfit cert (or the Commando).

Lily, I am now having flashbacks to when I was 18 and they used to play that Kris Kross song at Transformers. Danny, you might want to get a copy 'cos the boys certainly opened their hips when that tune was played!

[Brett_CrossFitTownsville]

Agreed thanks for the food Liz and Virg.

Danny: "Why are you resting?" (with the wrong accent)

[Ricky]

He's saying "After your workout today you'll be walking around like this for the next WEEK!!" Ha HA!!

[Niki Ford]

""Come on its not that bad mate, give us a hug. Cert will be over soon, but you will remember you ass muscles for the rest of the week". "Hehehe"

And thanks Matt for today's workout. Thruster ha??? How kind you are to the participants of cert 1. If I walk into the gym this afternoon like a crab please just lever me off the ground for the workout!

[Cassius]

5am:
Narelle D 20-27.5/6.07
Andy W 40 Across / C/O 10min
Rob C 40-60 / 4.50
Katrina C 27.5-35/5.40 (mod)
Nicole N 5.25 JP
Gerard N 40-50
Pip HR 10kgDB across/8.20
Mel B 25kg / 5.30
James HR 40 / 7.52 JP
Kelleigh B 40-47.5 / 4.45 JP
Nat L 60 / 7.02
R.T.F. 50-65 / 5.44
Jo L 20-27.5 / 7.44
Melissa W 20-32.5 / 6.28
Monique B 5.33
Criag N 50 / 8.20
Dan L 30-35 / 5.40
Tim H 40-50 / 7.19
Adam M 50/6.34
Cam N 50-65 / 5.44
Lily C 35-42.5 / 6.28
Jim H 30-40 / 7.43
Kate Th 27.5-37.5 / 7.54
Shaun Og 60 / 5.20
Yvette M 42.5-50 / 5.09
Matt J 35-40/ 5.19 JP

6am:
Lisa S 30-37.5 /5.52 (row sub for PU)
Shaun McK 30-37.5 / 5.35 JP
Lachlan S 35-40 / 6.19
Aaron Pol 60-65 /5.24 Rxd
Roger S 50-60 / 6.27 Rxd
Josh G 50-60 / 4.15 Rxd
Gerard L 40-50 / 9.03
Karel W 40-47.5 / 7.04
Steve Mus 60-75 (FSq) / 5.01 (mod 200m run / BJ)
Thomas R 60-75 / 3.54
Kyl R 60 / 5.01
Ben H 40-50 / 4.10
Brad M 82.5 / 3.24 Rxd
Dalibor I 45-55 / 5.12JP
Oz U 70-82.5 / 5.44
Shaun McT 70-80 / 5.02
Anna R 37.5-40 / 6.12 Rxd
*Alice M 6.35(3rnds)
Anna H 50(FSq) / 6.32BPU
Kate Sm 10kgDB / 6.39 JP
Steve W 55-62.5 / 4.31 (KICKBACK/24"BJ)
Tara S 42.5 / 6.08 Rxd
Primo 25-32.5 / 7.22 JP
Nada M 20-22.5 / 5.38 JP
Kate A 25 / 5.12 JP
Shiela W 60(FSq) / 6.16
Vinny B 45-50 / 6.10

[RTF]

With a WOD on the board and a song in my heart , I just want to sing like Pavaroti!

[Roger aka Fossil]

with no apologies to the Disney company I offer this version of a well known tune inspired by Matts introduction and description of a "non-quality" Burpee... (so ably demo-ed by Danny as well). I will leave the appropriate pronunciation to the reader as i dont wish to offend any delicate sensibilities by the repeated use of coarse language...

Oh you really Chitty Burpees,
Chitty Chitty Burpees
We loathe you.
And, with
Chitty Chitty Burpees
Chitty Chitty Burpees
we are screwed.
Up, clap, after 10 it’s crap
Oh what a happy time we'll spend.
Burpees Chitty Chitty Burpees
Our metcon stressing friend.
Burpees Chitty Chitty Burpees
Our metcon stressing friend.

Chitty Burpees
Chitty Chitty Burpees
Chitty Burpees
Chitty Chitty Burpees
Chitty Burpees
Chitty Chitty Burpees

Oh you reeking Chitty Burpees
Chitty Chitty Burpees
We are out of luck.
And, with
Chitty Chitty Burpees
Chitty Chitty Burpees
Try not to chuck.

Up, clap, after 10 it’s crap
Oh what a pain fogged time we'll spend.
Burpees Chitty Chitty Burpees
Our metcon busting friend.
Burpees Chitty Chitty Burpees
Our metcon busting friend.

We start out so fast and strong.
But by the second set somethings wrong.
You'll turn everybody's guts today.

We'll leap and reach like maniacs
‘Til we end up gasping on our backs
Smashed, in Matt and Dannys way.

Oh Chitty You Chitty
Really Chitty Burpees
Chitty Chitty Burpees
We fear you.
And Chitty, with Chitty
Really Chitty Burpees
Chitty Chitty Burpees are what we'll do.

Down Chitty, up Chitty, on the boxes floor
Oh what a smashing time we'll spend.
Burpees Chitty Chitty Burpees
Our physically painful friend.
Burpees Chitty Chitty Burpees
Our truly democratic friend
Chitty Chitty Burpees
Chitty Chitty Burpees
Dear God let these mothers end….

[Cassius]

Roger you waaaay too much time on your hands!

[Steven McKenzie]

Danny: "Come here give me a hug"

[Westy]

OMG... This is one of the most disturbing things I've seen.. EVER....

http://news.ninemsn.com.au/world/1027360/woman-aims-to-become-worlds-fattest

[Danny M]

10am: Trainer WOD
5 Muscleups
15 Back Squat 40kg (taken from floor)
10 Muscleups
30 Back Sq
15 Muscleups
45 Back Sq
10 Muscleups
30 Back Sq
5 Muscleups
15 Back Sq

Matt 18.42 rxd (with turnout on MU)
Danny 18.01 rxd
J-Bone 16.16 rxd
Felipe 18.27 (bar from racks)
Wendy S "Todays WOD" mod Fr Sq 40-45kg 6.11

12pm:
Eamon B 50kg 4.04
Ricky 20kg 9.56
Matt G 60-75kg 8.27 rxd
Brian B 60-67.5kg 3.24 rxd
Collette O 32-37.5kg 5.18
Mike R 20kg 8.04
Jenni R 22.5-27.5kg 5.37
Bruce P 30kg 6.56
Sharon 25kg 6.15
Christine A 30-37.5 8.30
Amy H 37.5kg 7.19 rxd
Emma H 37.5-40kg 7.57 rxd
Jodie H 27.5-35 7.07
Ruth 17-22.5 6.55
Lyn 17-22.5 7.21
Crazy Ross 55kg 3.02 rxd
Clay 50-62.5kg 3.54 rxd
Lisa W 35-47.5 7.04 rxd
Ally F 25kg 5.02
Carmel 42.5kg 4.49 rxd
Mick P 50kg 6.00 rxd
Mike T 55-65kg 5.09 rxd
Andy J 40-60kg 3.41 rxd
Tom A 30-35kg 5.18

[edwin townshend]

Edwin T 30-47.5 9.50 rxd

[Markus Maximus]

60-90kg 4.48 rxd

[Nielo]

Craig 70kg 3.58 rxd. Impressed with the 90 kg thrusters from MM.

[Danny M]

5pm:
Duane O 60-70kg 3.49 rxd
Simon T 50kg 7.13
Arend Q 30-35kg 8.32
Glen B 50-55kg (c/o)
Tor V 45-52kg 7.23
Tiff B 25-32.5kg 9.30 rxd
Stewart A 50-60kg 7.43
Nathan S 6.55
Jacqui K 21.5-25kg 6.26 JP
Lee H 50kg 5.54
Jo H 25-30kg 5.48 JP
Sam E 30-35kg 5.48 JP
Simon T
Mark D 30kg 7.21
Kristen C 30kg 1km Row 4.17
Bel G 35kg 7.09 BP
Steven McK 40--50kg 6.14 BP
Andy Mac 55-60 6.20 rxd
John McK 25kg 7.40
Craig B 50kg 5.05
Miguel J 45-50kg 5.05
Phil C 65-70kg 8.15
Jorke O 57.5-60 9.20 JP
Mary 25.37.5 7.18
Damian L 52.5-60 5.34 rxd
Emma K 40-47.5 8.56 BP
Sarah G 25kg 7.13

6pm:
Westy 50-62.5kg 5.27
Shane H 50-62.5 5.59
Tony L 20kg Db 6.35 BJ
Dave Mac 40-70 5.24
Joel B 50-60 3.23 rxd
Mike Mac 30 across 7.18
Tony B 65kg 6.38
Matt Grounds 5.12
AP 4.09 rxd
Sherrin 15kg 5.29 JP
Chris K 60-72.5kg 5.27
Janelle 15-20kg 6.06 JP
Sally K 30kg 6.30 JP
Adam P 55-80 4.40
Tracey W 37.5-45kg 5.19 JP
Amelia 30kg
Lou H 30kg 6.40 JP
Paul S 30-40kg 5.30
Jesse S 55-67.5 4.01
Gaz O 70kg 2.48
Jess M 37.5-45 6.39 rxd
Liz S 13 6.21 JP
Liz B 45 -47.5 9.49 rxd
Jit 30kg 5.22 JP
Carla 5.19 JP
Jon M 5.13 JP