Thursday, August 6, 2009

Rest Day

Chris Speiler & JC
REST DAY
For those coming into CrossFit Penrith
Deadlift
Find your 10rm for 5 sets then 5rm for 3 sets.
This should take 30min so take time working form & finding your true RM for prescribed reps.
AMRAP IN 20MIN
200m run
5 SDHP 40kg/30kg
10 Box Jumps
15 Pull-Ups
Post loads/rounds to comments
Posted by at

11 comments:

  1. Shane-oAugust 6, 2009 at 2:50 PM

    Did Annie today, really sore from last nights WOD.

    Annie as RDX: 12:58 (i think or 11:58??)

    Double unders still not my strong point but getting better. Love learning a new skill, keeps us moving forward :)

    Practice a weakness! :D

    Bring on Saturday! :D

    ReplyDelete
  2. AnonymousAugust 6, 2009 at 4:15 PM

    Good luck to you all on the weekend. Smash the lot of them GO PENRITH!!!!! Adios Amigos Lyn

    ReplyDelete
  3. KellyAugust 6, 2009 at 4:18 PM

    Also joined in and did "Annie"

    as rxd: 20.04 (damn shoe laces)
    Gotta love that whiplash!!

    Good luck to everyone attending the Brissy Challenge... Please bring back photo's of the day and include the messy photo's from the end of the night :P

    ReplyDelete
  4. VeronicaAugust 6, 2009 at 5:02 PM

    So much for Rest Day, haha

    Did "Annie" this morning with Shane & Kelly. Talk about practice a weakness, I practiced a "never even attempted", but got there in the end, along with 100 lashings!

    19.20min - As R'xd

    ReplyDelete
  5. RussAugust 6, 2009 at 8:46 PM

    4 rounds with the next 200m run completed. Very dissappointed in my effort tonight. Well done to Belinda in the deadlifting, in fact everyone really stepped up tonight.

    Good luck to the Crossfit Penrith team in Brisbane on the weekend, and travel safe.

    ReplyDelete
  6. Troy "Dot com"August 6, 2009 at 8:48 PM

    Tough with the DL's

    3 rounds and managed 7 box jumps

    http://www.facebook.com/photo.php?pid=8171506&l=5abba3efed&id=574450362

    ReplyDelete
  7. Chlo DawgAugust 6, 2009 at 8:51 PM

    I took the opportunity to have a rest day but watched a the others train... The highlight of my day was to hear Kelly repeatedly calling her rope a 'bitch', absolutely priceless.

    P.s. Got my socks V, I couldn't go past the ones with purple skulls on them, he he. Back is a little better but still pretty jammed.

    ReplyDelete
  8. JulesAugust 6, 2009 at 9:32 PM

    Massive fear of the box jumps!!
    Coach thanks so much once again for your patience and trust in my ability it is a great support.

    5 Rounds plus 75m run.

    ReplyDelete
  9. UnknownAugust 6, 2009 at 11:01 PM

    When the SDHP started there was a real buzz going on in the hornets nest with rage against the machine blasting out of the player. (Thanks Dan).

    ReplyDelete
  10. NERIDAAugust 11, 2009 at 9:16 PM

    3 ROUNDS PLUS 1 PULL UP
    25KG SDHP, REST AS R'XD
    IF ONLY I STEPPED UP AND USED THE 30KG, THEN THIS WOULD HAVE BEEN MY 1ST ENTIRE WORKOUT AS R'XD, DAMN!!!
    NEXT TIME :)

    ReplyDelete
  11. AnonymousAugust 12, 2009 at 9:36 PM

    Dan said
    Deadlifts 100,100,110,110,110,120
    4 rounds to 13 pullups so close to 5.

    ReplyDelete

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