Thursday, July 30, 2009

Into the Swing!!


Practice Squat cleans, Overhead squat, Snatch. Spend time on all or work on one for 25min. Newcomers work on 50% load & experienced feel free to play with load. Check with Coaches to see where your at..
THEN
10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint
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11 comments:

  1. Troy "Dot com"July 30, 2009 at 12:39 AM

    Looks good, going to be tough on my legs. Can't wait :).

    ReplyDelete
  2. RussJuly 30, 2009 at 9:08 PM

    24:33 RXD.
    Lunges suck. That is all.

    ReplyDelete
  3. Troy "Dot com"July 30, 2009 at 9:24 PM

    What a WOD. < That could be a Tshirt desgin huh :).

    I think this one was my first ever AS RXD :) very impressed.



    Okay so I have a few links tonight. 1 being our little machine Veronica Power snatching.
    http://www.youtube.com/watch?v=2hK_k37nDh8

    A lovely power grin (check the first part of the video)
    http://www.youtube.com/watch?v=BogFrTZq_NM

    The awesome colourful dumbbell.
    http://www.facebook.com/photo.php?pid=8052321&l=742f0f7798&id=574450362
    http://www.facebook.com/photo.php?pid=8052321&l=742f0f7798&id=574450362

    And the WOD. Damn lunges.
    http://www.facebook.com/photo.php?pid=8052321&id=574450362#/photo.php?pid=8052319&id=574450362

    ReplyDelete
  4. Troy "Dot com"July 30, 2009 at 9:25 PM

    28:31 ...

    ReplyDelete
  5. JulesJuly 30, 2009 at 10:12 PM

    WHAT A WOD!!!

    Felt like i had been hit by a bus..
    Great workout gotta love those lunges. Thanks coach for your continual support and faith in my ability.

    Time: I think around 25mins i was too delerious to remember.

    16kg swings
    10kg plate for lunges.

    ReplyDelete
  6. AnonymousJuly 30, 2009 at 10:20 PM

    Dan said
    29:11 Rxd
    I now hate lunges.

    ReplyDelete
  7. UnknownJuly 30, 2009 at 10:23 PM

    24kg KB, 15kg plate. My first as Rxd too. 28.40
    Oops, I wrote 20kg on the board.
    That was just tough, tough, tough.
    I am a big fan of the group tonight.
    That was wicked. Pure and simple.
    I may have to sign up for the full time crossfit option.

    ReplyDelete
  8. VeronicaJuly 30, 2009 at 10:42 PM

    Russ, you're right Lunges suck!

    Did as above R'xd tonight, pretty happy, did KB Swings @ 20kg and Overhead Plate @ 15kg.

    27.15min

    Coach, did you come up with this one, it's a definate repeater, really enjoyed it.

    Skills was Snatch and OHS, worked my way up to 30kg which is really good considering haven't really done much of the Snatch at all. Have scraped and bloody shins and guess what, going out to buy long socks this weekend, gonna start the trend of wearing a singlet, shorts and long socks up to my knees at CFP.

    ReplyDelete
  9. UnknownJuly 30, 2009 at 11:00 PM

    Good on you Veronica, CFP loves an individual, If you get a choice of footy socks don't buy the roosters, they suck worse then lunges.
    Well done on the as R'xd Troy and Col and to any of you CrossFitters that stepped up the KB swings tonight. We have also a new benchmark- Above R'xd. What a great way to make the R'xd workouts feel easier and a great insight from our 6 week old leader.
    Look forward to having Daniel on board as of Monday 6am.

    ReplyDelete
  10. hodgoDecember 7, 2009 at 12:31 AM

    f in soldiers love it solid efat today real soldiers play hard true soldiers train crossfit penrith wat

    ReplyDelete
  11. hodgoDecember 7, 2009 at 12:34 AM

    love the efort yesterday true penrith soldiers wat represent the west rus and shane too fin good lol cya 2moz

    ReplyDelete

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