WOD Thursday 09/12/10
3 Rounds for time:
50 Double-Unders
25 Kettlebell swings 32kg (24kg)
15 Wallball 10kg (5kg)
Post load and time to comments
3 Rounds for time:
50 Double-Unders
25 Kettlebell swings 32kg (24kg)
15 Wallball 10kg (5kg)
Post load and time to comments
Geez, how many wall balls do I have to do to get a body like that chick??? Ill hopefully see you tonight for 6 sesh…hopefully????
Hey Mick,
Thanks heaps for spending the time and helping all of us with the pull up technique last night – it was really good and finally I can see why pull ups seemed so difficult. I was trying to do them incorrectly.
Whilst my knee is still preventing me from doing some things, I feel as though I have progressed with crossfit over the last couple of weeks. It hurts like crazy but as they say no pain no gain.
5.45am
Cyn 15.49 (12kg)
Jayden 15.28 (24kg)
Lauren 16.04 rxd
Mim 8.40 mod
7.30am .com
Run 400m
15 Pull-ups
50 Squats
15 Pull-ups
3 Rounds
Mick 14.23
Calippo 18.04
Nick Zanki (Front Squats 5’s) 60-77.5kg
9.15am
Karen 23.20 rxd
Trina 23.06 (24kg) mod
4pm
Amanda 18.02 rxd
Ryan 10.22 (16kg)
Brucey 16.03 rxd
Jimbo 11.45 (16kg)
Rob 18.29 rxd
Chriso 14.41 (24kg)
5pm
Joe 11.02 (24kg)
Tanya 13.01 (16kg)
Mel 16.49 rxd
Lyndal 10.59 rxd
Nick 13.31 rxd
Pam 11.30 (16kg)
Giles 12.20 (16kg)
Albert 13.32 (24kg)
Calvin 12.53 (24kg)
6pm
Chanelle 14.10 (8kg) Welcome
Robert 14.10 (16kg) Welcome
Lara 14.05 (8kg)
Gilli 14.12(16kg)
Larns 13.53 (16kg)
Hey thanks a lot Mick for all of your help last night.
I am so incredibly sore where I have never felt so sore before. Dad and I will see you tonight at 5:30pm.
Thanks again.
Have to give me a sub Mick so my tare on my hands heals for saturday games
Hey Guys, was my last session this morning and what a flamin killer it was, hands and shoulders and my everything else hurts, but I’m a girl and we can take that, can’t we! ha ha. Rob W go hard for Saturday mate – do us proud! This week has been the most awesome week with the WODS every single one was a killer, jeeeze I’m gonna miss it, Mick – thank you so much for doing up a program for me – no excuses I’ll do my best to keep some fitness up!
Michelle – keep it up girl your really progressing well, I know I don’t get to do WODS with you but when I see the posts and what you do it’s friggin awesome our shed is a rockin hey! and Trina just keep it up your doing brilliant – your an inspiration for lots of us. Mimsy – I can’t wait to see what you are gonna do next – which brings me to thinking (tinking) each and everyone is progressing everyday and I just love the spirit of it all and its thanks to you Mick for creating CrossFit 4551. We all love the coaching/encouragement and attitude you guys (Mick, Nick and Cliffy) give to everyone.
Slan abhaile (Irish for “goodbye”) and see you all in 4 weeks.
Have a wonderful Chrimbo everyone….X K
Have a great trip Karen!!! 🙂
just wondering whos planning on going this saturday (all us bloody walkers in our little bubble)for frigs sake my blood has boiled…..any who.. let me know whos going and ill see if i can get it off work 🙂
Not worth loosin sleep over Larns, same old, same old!! Keep trainin hard mate, your doing awesome!!
Thanks Michelle, u all showed improvements which is great!
All the best Irish, will be dearly missed by all your fellow Crossfitters! Keep up the training and posting over the next month, we look forward to hearing your progress. Safe trip mate, cheeeeeeeers!!
Hey Karen sorry I missed you before you went.
Have a safe and happy holiday.
I will miss you at the box
🙂
Hey Karen,
Thanks for the kind words and encouragement – we all need it.
You have a fantastic holiday, stay safe and I hope Santa is good to you.
Can,t wait to hear all about it when you get back.
karen and trina to to are unstoppable when you train together so fun training with you all this morning
OMG Karen i am going to miss u so much! i wont say too much soppy stuff coz i don’t want to make you teary again (Sorry). have a brilliant time and safe travels. i’m already counting down until your back my dear irish friend.
Cliffo this morning was so much fun…. deegs and ur dance moves are the the bomb!
Micks right Larns we shouldn’t waste our energy focused on negativity, we can choose what we focus on and that should be our training and staying positive. Larns u are kick ass, keep going hard, run run run run run run hehe. running running keep on running…. run forest run….
Mick thank-you for being there for us. i know for me personally i didn’t believe in myself at all, when i saw the belief u had in me, it has changed the way i think about myself. and now makes me want to become better every day…. Also your a top bloke… you know i will always be a fan coz your a fellow Victorian. haha
I totally love the 4551 family. (each and everyone of you guys- and i’m saying that without any beers in me lol)… we have such a up-buliding and awesome community…. we all should be proud of what we do everyday!
i know i blabbered on a bit then, but i wanted to share some luv haha 🙂 see ya all tomorra
You are going awsome Trina, good on you for sharing!
sharing is caring Rob! go hard sat mate!
Hey thanks guys for pushing me.
I finally nailed those double unders in a workout.
I even got ten in a row once lol
Since starting crossfit 5 days a week and I was a jym junkie before that.
I can honestly say the big change in my body shape and strength is amazing.
I am a true xfit convert.
A big thanks to Mick and Tamara, Nick, Cliffo and everyone at 4551 box
as you all make it a great place to train
🙂
Guys, Mick and I can not express enough how much your words of encouragement between yourselves means to the both of us. It is really amazing to see the community behind each other and as much as we appreciate the feedback, it really is you guys that have made this all possible so give yourselves a big pat on the back!! Keep up the pb’s and rxd’s guys, youre all doing awesome!! 🙂
Thanks Trina! I’m over my rant as u said not worth wasting energy! I too have never been so motivated since I’ve been with 4551, the community we have created is so inspiring, Cliffo thanks for being that voice in my head when I’m struggle ” come on larnalicious you can do it, it’s all in ur head” and it really is all in ur head I have never in my life built up the courage to do things we do each day! Welcome chanelle and Robert uve made the biggest step by finishing your first wod 🙂 see you all 2 Moro can’t wait!
I think our shed it the happiest POSITIVE inspirational crossfit shed. even if were are walking running laughing crying or curseing we are happy and lovn life. Any negativity is in the past. I am so looking forward to a brighter positive and crossfit crazy future with the 4551 crossfit crew
Clifford Alan ABS Davis, couldn’t have said it better meself!