WOD Friday 23/12/2011

3 Rounds with Max Rep Efforts:
Ring Push-ups
Tyre Flips,in one minute
Calorie Row, in one minute

Post load and total Rep efforts to comments.

Freakish!!, How good was he!!

17 Comments on “WOD Friday 23/12/2011

  1. Well, this is the last wod for the year. I would just like to give a massive Thankyou to our illustrious leader Mick. You have helped me to achieve so much more from myself than I ever would have believed possible!
    A big thankyou also to his deputies – Lozza, Nick and LockStock. You guys all do such a great job keeping us all on track and inspired.
    And to all of you who turn up week in, week out – thanks! Even though there are so many of you I have never trained with before, you are still all inspirational and encouraging with your consistency and motivation.
    I wish you all the very best for Christmas, and a happy and healthy 2012.
    I can’t wait to see what we can all achieve next year!

    • Megan couldn’t said it better meself darling – I just logged on to write something and here you were – your awesome chick, can see why we click ha ha!

      To all the CrossFit crew its been a great year all round and watching everyone achieve things they never thought they’d do is awesome. HAPPY XMAS to all and look forward to having an even better 2012 at the shed with everyone.

      Mick you are the genius behind all of this and the motivating factor to all our achievements – you’ve taken on and guided great coaches, Nick and Lauren who’s been a great inspiration to me and now recently Lock Stock whom I have much respect for and know he’ll do awesome! Here’s to a wonderful 2012 to come and hope we do your box proud mate for all the time and effort you put into this.

      So I’ll finish off with a little quote that reminds me of you Mick and what you do on a daily basis for your business “Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.

      Much love to all and enjoy your xmas break!

      X Karen

  2. All I’m gonna say is: let’s rock out! MJ is the best ever, yes Nick… The best EVER! I shall go with what Karen said, bring on 2012 4551 !!!

  3. The last session for the year is a little sad, but wow what a year it has been. I dont know how to wrap up a year in only a few words.

    4551’s you are the most amazing group of people, your determination and motivation is absolutley inspirational to me and is what has got me through what has been one of the hardest years. Losing someone so close to me knocked me down but with ur help u gave me the strength I needed to keep going.

    I posted this a year ago when I came across it written on a wall in Bali … “Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it’s the only thing that ever has”.

    So thankyou to my CrossFit family and an even bigger thankyou to you Mick for without you none of what we have could be possible.

    Bring on 2012, 4551 Come get some!!!!

  4. As one of the most recent newcomers I can honestly say I cant think of a better way to end a year then by discovering the 4551 box! Thank you so much for being so welcoming and supportive day in and day out. I don’t know what I will do with myself next week!

  5. 5.30am
    Randy 39/36/69 rxd
    Megan 15/57/57 rxd

    Lynda 41/43/62 (36.21 5km run)
    Ali 22/44/55 rxd
    Chase 61/45/95 rxd
    Adam 61/50/101 rxd
    Jayden 90/41/82 rxd
    Cliffo 101/48/90 rxd

    4pm Open Gym
    Ryno skills
    Kazza skills
    Mel.P skills
    Lou skills
    Livdogs skills
    Brandoss skills
    Scotty.T skills
    Rob skills
    Beck skills
    Wog skills
    Larns skills

    Mel.P 33/41/51
    Livdogs 45/42/55
    Lou 52/45/42
    Brucey 63/59/63 rxd
    Brandoss 85/47/89 rxd
    Larns 26/47/57
    Hayley 43/52/46
    Ryno 102/39/67 rxd
    Kazza 52/58/57

  6. Merry Christmas all! It’s been an awsome 2011 in the shed! Can’t wait to get back into it after the break. Be safe.

  7. MERRY CHRISTMAS EVERYONE! and bring on 2012, with new challenges and fun and new memories to be made!
    The past 4 months have been amazing and i thankyou all for it! GREAT CREW!
    To all the coaches, you’s are THE BEST.
    You’s have helped me through so much and i’ve achieved alot already, i can’t wait to see what 2012 has install for me.

    I hope everyone has a safe and enjoyable christmas and new years! See you all in the new year… or tonight ! 🙂

    p.s Mel, Aido,Matty mc and I are all booked in for the crossfit roadtrip at seaworld ! 😀

  8. We wish you a Merry Christmas and a happy New Year from the Lohan’s .

    We are all booked in the Seaworld resort 3-5th Feb. and looking forward to it.

    Tommy’s ReHab WOD.

    30 bend and straighten ankle’s/hr

    6 Tense thigh’s for 5 secs each

    6 Co-Contractions for 5 secs each

    Hahaha ….happy Christmas all and thank you to Mick and all the coaches for a great year..

  9. Okies Guys – the CALENDAR’s are in – will have them at shed at 4pm – 6.30pm today for collection. If you guys can’t make it in but need them for Christmas my number is 0420 576 385 and you can arrange to pick up another time. Im’ also around till 27th Dec, after that I will leave them at shed which opens up on 4th January. For those that have paid the deposit only can you please pay your balance of $5 per calendar upon collection (also if you can have the exact amount would be super awesome too) – much appreciated! The following are your amounts owed cheers….

    S. Thompson $5
    Callan $5
    Lauren $15
    Ryno $10
    Megan $5
    Michelle $5
    Aidos $5
    Lynda or Ali (ha ha not sure which Dawkins owes)$5
    Hayes $5 (sorry not sure whose first name this is ha ha)
    Cliffo $10

    Also if anyone who didnt get chance to order but wants one pls just text/call me – price = $20

    A BIG THANK YOU TO KRISTEN on doing a great job of taking the photos and spending time on putting these together!

  10. I’ll be in to collect, hayes is for me haha just used a friends card 🙂

  11. Good luck Tommy hope to see u back in the box asap!!!!


    Thanks heaps for all your encouragments over the last year, we really do love it at 4551, a special BIG thanks to “THE MAN” Mick, what a difference you’ve made to our lives!

    Cheers everyone!

  12. Merry Xmas all !!! …. Have a great break with family and friends

  13. Merry Christmas to you all!
    4551, this year has been amazing! We have all grown so much, we are the most awesome crossfit family!
    Thankyou to the coaches!
    Thankyou the trainer!
    Have a great break and see you all soon!
    4551!!! COME GET SOME!!
    <3 xx

  14. Awww… Look at all these nice words…
    I’ve got nothing.
    Merry Christmas you lot!
    Thanks for a great year, looking forward to another great one to come!!

  15. Merry Christmas to everyone. Wishing you all a happy and healthy new year.

    It has been a great year training with you all. Big thank you to Mick who has developed a wonderful and supportive atmosphere to train in. Thanks to Lauren, Nick, Locky and Cliff for your great coaching through the year.

    Thanks everyone for all the friendship, support, encouragement and motivation through out all sessions this year. The harder the session the better the support. You have all been wonderful.

    Best wishes for the festive period
    Alli and Lynda.

  16. Cheers to u all, means alot! Look forward to bringinging a bigger, better 4551 in 2012. Thank you all for your awesome support, u are all what makes the box what it is, Merry Christmas and cheers!!