WOD Monday 17/01/11

30 Muscle-ups for time

Post time to commets.

Trivia winners “The Fran F%#kers” – great effort guys!!

18 Comments on “WOD Monday 17/01/11

  1. Hey Larns and Joe, Vibeke and I are so looking forward to visiting your parks and we are bringing are friends kids. We will all love it !! Thanks

  2. 5.45am A) rxd B) Muscle-Up Progression C) Pull-up, Ring Dip (Tech)
    Meagan 9.00(C)
    Jayden 6.51(B)
    Lauren 6.41(B)

    9.15am
    Cliffo skills
    Karen 5.39(B)
    Rich 7.28(B)
    Lock stock 10.07 rxd
    Angie 11.52(B)
    Bec.C 5.01(B)
    Lee 6.51(B)

    5pm
    Michelle 4.15 (B)
    Lachlan 9.52 (C)
    Matt 3.40 (B)
    Ryan R 10.13 (C) *welcome*
    Nick Z 4.22 rxd
    Nick Struik – still going…
    Rob 3.52 (B)
    Tamara 5.36 “Elizabeth” CrossFit Mum :)
    Dale 4.00 (B) (First Muscle-up)
    Giles 4.02 (B)
    Pam 3.14 (B)
    Prince 7.25 (B)
    Ryan C 4.34 (B) (First Muscle-up)
    Amanda 3.47 (B)
    Paul 5.45 (C)
    Nicole 4.34 (B)
    Jess 2.46 (B)

    6pm
    Joe 7.12 (B)
    Tanya 4.07 (B)
    Lara 3.40 (B)
    Gillian 4.39 (B)
    Lynda 5.08 (C)
    Ali 5.32 (C)
    Casie 7.43 (C)
    Alana 4.08 (B)
    Lyndal 4.33 (B)
    Mel 3.43 (B)
    Blakey 6.19 (B)
    Brucey 28.10 (half hang)

  3. Hi Mick,

    Well done on the fundraiser it was a fun night.

    We will be back today and starting the Paleo, do you have any information on meal plans? Checked the web but most of the links point you in the direct of a book to buy….

    • Bring in a USB stick and you can download the books from Micks computer or if I get a chance to get back in there today at 5pm with Albert I’ll add them into the site. Great night with you guys!

    • I went on the Paleo website last week and purchased the Recipe books so that I could share them with my fellow Paleo Dieters however I didn’t realize that Karen had also done the same thing – great minds think alike hey Karen.

  4. Cheers guys, millions of meal plans and a recipe book for u both. Look forward to havin u both back!

  5. Has anyone got the recipie for the Paleo hommus?? Some how I dont think it will be same as what I already make??

    • There are two recipes for ‘hummus’ in the 21st Centuary – Hunter Gatherer Paleo Recipe book – Cashew Nut ‘Hummus’ and Roast Pumpkin ‘Hummus’ in the Salad Section. As Karen said – bring a memory stick and copy all the recipe books for reference. There are some great recipes.

    • CLIFFS SEXUAL HOMMUS MIX
      GARLIC CUMMIN SALT PEPPER GINGER COOK OFF IN TO A PAN TILL GOLDEN BROWN .CHUCK IN TO BLENDER OR BARMIX ( BARMIX IS BEST ) ADD SWEET CHILLI SOY SAUCE FOR A MORE WATEREY CONSISTANCEY IF TO THICK ADD WATER BLEND TOGETHER ENYOY.

  6. Try the Paleo cook book in the office Nicole, see how ya go, Day 8 today!!

    New toys for the gym have been ordered and should be in this week!! Well done guys!

  7. Massive day today guys, 39 people, big record, awesome efforts, keep on coming, the turn ups are getting better and better!

  8. Yeah great work today guys, Well done to Ryno and Dale on gettin there first muscle-ups tonight!

    Also great to see u back in Jess, we have missed ya!

    • Well done Lads…1st muscle up, something to be proud of.