TEAM TRAINING

1 Week to go!

Warm Up-Tabata Ab Mat Sit Ups Total Reps over 8 rounds

In Teams of 4
WOD 1- Find your 1RM Deadlift 15min Cap 1 Bar per team

WOD 2- 1.4km Big Block Run for time

WOD 3- Burpee Box Jumps Max Reps total for CFP's teams in 5.42mins

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Rest Day

WOD
10,9,8,7,6,5,4,3,2,1
Sumo Deadlift High Pull 50/30kg
Pull-Ups
Lunge, each leg (with 10kg plate overhead)

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Numbered Athlete Profile-Jo Taylor

No.10 Jo Taylor

Age: 45
Height: 159cms
Weight: 53kg
Started CrossFit: September 2009
Occupation: Public Servant
Status: Getting Stronger and Stronger

BenchMarks
Fran: 9:42
Helen: 12:53
Karen: 15.37

Strengths
Deadlifts: 100kg
Squat Clean: 42.5kg
Push Jerk: 35kg
OverHead Squat: 45kg
Squat Snatch: 32.5kg
Max Pullups: 32

Favourite WOD: Can't possibly single out one! I love them all!
Least Favourite WOD: EVA-that was really hard & I scaled it big time

Fun Fact: I love climbing trees

6/8/2010

Strength
Deadlift (Deload)
1st working set 40% 1rm
2nd working set 50% 1rm
3rd working set 60% 1rm

WOD
Veronicas Revenge
For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m
Compare http://crossfitpenrith.blogspot.com/2009/12/veronicas-revenge.html

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5/8/2010

Lab Rats after their last 400m this morning. Busted!

Skills
Skip/Double Unders 5min Max Reps
L-Sits, Handstands/HSPU

WOD AMRAP 10 min
15 KB Snatch 24/16kg
12 Pull-Ups
9 Ring Dips
REST
3x400m (rest 3min between intervals)

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