Tuesday, November 17, 2009

17/11/2009

Justine going hard at Newcastle Games
Strength
Deadlift
5,5,3,1,1
WOD
5Rounds (from CF Newcastle)
5 Thrusters 50kg
8 Pull-Ups
10 Sit-Ups
200m sprint
Rest MIN 2min between rounds
This is an ALL out effort for each round... Firebreathers, you should be feeling horrible after every round. Do not hold back. Treat every round like its your last. Go get some!!!
Post loads/time to comments

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9 comments:

  1. Troy "Dot com"November 17, 2009 at 8:32 AM

    80 x 5
    110 x 5
    140 x 3
    150 x 2
    150


    WOD
    23.28 Jumping PU.

    CF Owned me this morning.

    ReplyDelete
  2. SteveNovember 17, 2009 at 8:46 AM

    Deadlift:
    5,5,3,1,1
    80, 100, 110, 120, 130(PB) YEAH!!

    WOD: 18:45
    First Round of thrusters was 40 kg
    Round 2-5 50kg

    ReplyDelete
  3. CrossFit PenrithNovember 17, 2009 at 4:19 PM

    Just bundying on for Lynne to verify i did sprint training in her absence..
    20min Fartleck intervals.
    I ran like the wind today,, something was driving me, just not sure what it was though

    ReplyDelete
  4. DC young bullNovember 17, 2009 at 7:53 PM

    Deadlifts: 5,5,3,1,1
    100, 100, 130, 155 (pb) 160 (PB) Yeeha!

    WOD As Rxd Time: 10.39

    ReplyDelete
  5. Shane-oNovember 17, 2009 at 8:36 PM

    130 - 5
    140 - 5
    150 - 3
    155 - F

    Met Con - As RX'd 11:4?

    ReplyDelete
  6. RussNovember 17, 2009 at 8:43 PM

    Deadlifts:
    140 - 5
    140 - 5
    170 - 3
    200 - 1
    205 - F (knocked back to 180 for the final rep)

    WOD: 9:15 RXD

    ReplyDelete
  7. RussNovember 17, 2009 at 8:45 PM

    And a special congrats to Belinda on some massive measurment losses this week, and a 1:56 500m row (PB). Awesome work, and thanks for counting tonight. You owe me a vomit now!

    ReplyDelete
  8. UnknownNovember 17, 2009 at 8:58 PM

    Congrats Belinda on some great results.

    Deadlifts
    140,140,150,160F,160F

    Just starting to get back into deads, i was suprised by lack of strength considering i have big legs and a huge ass.

    WOD:10:58 R,xd.

    Well done tonight Russ.

    ReplyDelete
  9. VeronicaNovember 17, 2009 at 9:37 PM

    Deadlift:

    5 @ 92kg
    5 @ 92kg
    3 @ 100kg
    1 @ 110kg
    1 @ 115kg (PB)

    WOD: 18.33 - As Rxd (those thrusters were tough going)

    Shane, thanks for your help today and most other days.
    Belinda, Smashing it on all fronts, keep it up.

    ReplyDelete

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