WOD - Wednesday, 10/3/2010

Back squat 2-2-2-2-2-2-2-2-2-2

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What do CrossFitters do away from the gym?  Here is a video of CFB's Glen Weston ...

Comments

[Wendy S]

Glen, you are nuts! Wendy

[Karel]

I'll send you in a video of me at work for tomorrow's... writing emails and policy's for time. I'm sure you can't wait.

[liz]

Glenn, with all the noise distortion, I kept getting mental pictures of Dalek's navigating. "Fif-ty, short right and exterminate..."

[Westy]

Glad I wasn't the only one thinking that Liz! ;)

[Brad]

Bit tight and sore today so did a recovery session 100m runs on grass on the minute-14 of them between 16 and 19 seconds with a good stretch before and after. I'll hit the squats tomorrow.

[Cassius]

5am:
Rob C 85-100
Katrina C 40-45
Kelleigh B 65-68.5
Paul F 80-110
R.T.F. 100-115
Pauline F 35-37.5
Greg L 70-80
Jamie E
Ben W 90-105
Nat L 80-110
Ally F 37.5-40
Nicole N 20 across
Bill S 150x8 PB
Melissa W 35-37.5
Jo L 35-37.5
Tim H 80
Lily C 65-70
Dan L 45
Kate Th 45-60PB
Shiela W 67.5
Craig N 90-95
Yvette M 65
Liz B 70-72.5
Miles W 65-70
Kieran H 90-95
Matt J 80
Cam N 140x7
Tom P 85-95
Jim H 60-62.5PB

6am:
James HR 70-75
Kyl R 100-110
Roger S 70-85
Aaron pol 105-120
Shaun McT 100-115
Oz 120-130
Richard C 120-150
Dalibor 62.5-67.5
Karel W 95-102.5
Nada M 40
Kate A 50-55
Emma M 45-50
Sherrin H 45-55
Liz S 25
Nikki K 55-57.5
Joan W 45-47.5
Pip HR 40-55
Tara S
Monique B 60-76PB
Ben H 80-90
Steve Mus 90-102.5
Steven McK 70-80
Vinnie B 60-70
Paula F 20-37.5
Glen W 70 across
Sarah G 20-40
Gerard L 80-90
Alexei A 90-107.5
Fu Bo 60
Micah M 100-110 (112PB)
Thomas R 100-112
Steve W 70-80

[Whitey]

Nice work Glen looks like a lot-ta fun!! Although I'm on the same job-line as you Karel!!! Although I think copy paste, copy paste gets a wee bit monotonous!! Down in Newcastle & flying back later today so back in the box tomorrow 5am's!!!
C Y Then

[Cody]

Hey CFB!! Long time no talk to. Been doing good, and still training hard. The cards have been working good that I am working with. All my ideas expand from what I learned here. I just took it and programmed for my Marines and my self defense students. I am still awaiting the level 1 cert. In the mean time, I did the Marine Corps Combat Conditioning Specialist Course, which happens to follow the same concepts from Crossfit, infact the instructors were level 1 certs in Crossfit as well. We had a week long course with teach backs, programming modules we had to program from for 6 weeks of training, and written exams on nutrition, injury care and prevention, functional exercise and all that. Though many things were taught body weight, we used sand bags for medballs and kettlebells, buddy body weight resistance work, and also went over the olympic lifts and power lifts..funny, I was helping with that one alot. The cool part was the WEF, like the WOD, but stands for Warm Up, Event, Flexability, cool down and recovery. Basically everything part of crossfitting. This I feel was equvilant to a level 1 cert plus more for what Marines do. It is a good Certification under my belt, but want to get the Crossfit one as well. Miss posting with you guys.

[Edwin townshend]

Edwin T 70-90PB

[Cassius]

10am:
10 x 2 with 60 seconds rest btwn sets
then. 21-15-9 Burpee/Pullup
Felipe 80kg across, 6.02
Danny M 110 across, 4.56
J-Bone 115-120, 5.52 (mod GHD for Pullup)
Clay 110 across, 5.20

12pm:
Christine A 60-72.5
Mad-Dog 45
Marc B 20-50
Brian B 105
Bec C 60
Tor 65-67
Sharon P 40-45
Kate M 75-82.5
Ingrid 55-57.5
Ron E 20-50
Kory 105
Sharif 55 x 5
Ricky 20-50
Helen B 40pb

5pm:
Arend Q 60-67.5
Emma K 70-72.5
Rachel V 62.5-67.5pb
Shaun Og 90-95
Lee H 87.5
Jodie H 52.5-55
Lachlan S 40-52.5
Penny M 40-47.5
Simon T 90-92.5
Anna H 50-60
Mark D 40-45
Sam E 40-45
Miguel J 60-77.5
Bel G 52.5-55
Nathan S 80
Ryan M 80
Andy Mac 110-115
Lyndon P 90-107
Dave S
Tony B
Chris K
Kelsey S 65-75
Jo H 60

6pm:
Rashan 65-70
Sally K 40
Janelle K 20
Tiff B 30 (+ 5x5pullup)
AP 140 across
Mike P 100 across
Sarah B 35-40
Dave Mac 125-140
Mike Mac 50
Emma H 67.5 across
Amy H 70-72.5
Gaz
Carmel L 55-62.5
Westy 100 across
Matt T 60-57.5
Tom A 90
Cathy H
Geoff P 90
Tracey W 67.5-75pb

[Nielo]

Missed the WOD due to work...not happy. Dropped Fran when I got home, PB by 30 secs...down to 3.23. Going to attempt a Chipper tomorrow. Wish me luck
Craig

[Brad]

Jeez mate that is an awesome time on fran well done!