WOD Tuesday 11/09/2012
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Will pay to get in early and stretch those tight chests and shoulders out with some triggering and mobility for this one!!
Nice. Welcome Big Dawg home with a “Lift Some Heavy Shit” Party!! Looking forward to this session. See you guys at 6 pm!!
5.30am (In order of OHS/FS/BS)
Alan 50/90/100
Megan 40/50/65
Kurt.H 65/95/110
Shano.G 50/90/110
Lisa 21/32.5/47.5
Lynne 40/60/70
Carlie 25/45/55
Lauren 60/75/80
Cathy 30/45/60
Gilli 45/70/80
Penny 25/45/55
Livdogs 55/65/70
Paula 40/60/65
Ryno 40/77.5/95
Mark Intro (Welcome)
9.15am
Mick 80/115/135
Sue 25/45/60
Karen 47.5/65/80
Scotty E 75/40/160
Kurt N 80/100/105
Mitch 35/55/75
Tobes 40/85/90
Jenni 12/40/45
Aido 95/110
Bianca 70/95/105
4.45pm
Cliffo 55/90/100
Chazza 57.5/72.5/75
Shelby
Justin 115/140/160
Tracy 12/30/37.5
Rob 35/70/75
Beck 55/65/72.5
Mel P 55/75/97.5
Harro 60/92.5/100
Heidi
6pm
Smokin 70/120/140
Tanners 40/42.5/55
Gilli skills
Scotty E 3rds + 800m (Jared)
Pete 50/100/117.5
Randy 55/85/135
Chase 75/82.5/90
Hayley 55/62.5/75
Corina 37.5/70/77.5
Simmo 55/110/135
Flick 20/35/??
Michelle 22.10 (mod)
Shano C mod
A little light on your FS there Scotty… π
Great turn out from the morning glory this am, awesome guys!!
Perhaps some inspiration from someone’s blog yesterday… π
Tough Mudder crew!
Is everyone aware that we need to take our own bedding linen and towels to the place we are staying? So that means pillow case, double bed/single bed sheets and towels for shower, pool etc. They supply the actual pillow and blankets etc. If you forgot to pack that stuff, you can hire it but it was pretty expensive – $20 for double bed linen.
The rest of the money is to be paid when we get there..
WHAT TO BRING ON EVENT DAY
On your body:
ο§ Shoes β normal running shoes. Cleats wonβt help β in fact theyβll be worse on your feet and are dangerous for the other participants.
ο§ Clothes β lightweight stuff that dries quickly. Even if itβs a cold day, heavy or thick clothing will just retain water and make you colder. You should also bring a change of clothes for after the event so you can enjoy the post party.
ο§ Gloves β this one is more debatable. Some people swear by them, others prefer to go glove-less (faster drying). If you go with gloves, be sure to grab tough, thick ones to prevent burns from the ropes and splinters from the walls.
Other important things:
ο§ Photo ID β You MUST bring a photo ID. We cannot stress this enough.
ο§ Copy of your confirmation email.
ο§ A watch β if you care about knowing your time. Itβs on you to time yourself.
Parking at Tough Mudder might be $10 per vehicle – it says on the site depending on venue.
There are also awards on the day if anyone is keen???
Costume Adwards being:
– Best Costume
– Worst Costume
– Least Clothing
– Most likely to have been in the village people
There is also Best Mullet & Best Mohawk!!
Les the best mullet could go to you!!!!
Really wish I was up there for this one. Would have had 3 PB’s! Had to go submax 1 rep in the ol globo gym π
Awesome session this morning PB’s across the board for Penny, Carlie and myself π Onya Girls!!!
Cheers Lauren!
Hi guys I have a new shirt for sale ladies large sadly to small please see karen if you are interested $35. Cheers
Won’t be able to make it in due to my split schedule today. Did a 3km run (on the tready, I know I know!) So I ran up hill at intervals between 5.0 – 10.0 incline.
On Hamilton island at the min…..jealous!! π
10 rounds of 10 squats and 10 pushups, followed by a spin class….
Hell yeah Babs!!!! Get after it chick
OMG You bet have a dam good time lucky duck!!!!
hey guys, I’ve already put this out there on fagbook. But ill put it up on here as well
Due to work being gay and deciding they cant oblige me taking a toil day on saturday i will be unable to go to broadbeach for this weekends wodstock round.
So my team will be needing a substitute male, if any of you guys are interested please let myself the girls in the team know;
karen
megan
mel zanki
cheers guys.
Thats a buma Locky next time!!! I would but I don’t think I can organise a sex change and a 12 pack by Saturday!!! Try not to be to dissapointed you will be a star in many more!!!
thanks sue! i’m more disappointed with work than anything else. my leave had been approved then they turned around and said they couldnt fill my shift π
Locky thats because you are irreplaceable!!
Currimundi Special School hit up Crossfit today.
We did 5 rounds of:
10 burpees
Half soccer field sprint
15 tuck jumps
Half soccer field sprint
10 squats
Half soccer field sprint back
15 double unders
I love reading what you are doing on holiday Camp!!!! You will be making the kids day!! Onya Mel
And another half a soccer field sprint back
Did WOD at Crossfit224 today guys;
Bear complex 20 mins AMRAP;
Clean
Front Squat
Push press
Back squat
Push press
250M run
Then 2*BC
250M run
Then 3*BC……for 20mins I got 8 rounds plus 7 rds BC…
3 rounds – run 800m, 20 pushups, 30 situps and 40 double unders (14.07)