July 2011

Some strong light women getting serious weight overhead. Strength: Push Jerk 3, 2, 1, 1. W.O.D. 7 Box jump 7 Push press (40/25) 10 rounds.

Strength: Back squat 3 x 3 rep W.O.D. ‘Josh’ 21 Overhead squat (42.5/30) 42 Pull up 15 O.H.S. 30 Pull up 9 O.H.S. 18 Pull up Compare to: 25/11/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=568 w=200 h=220 float=right]Welcome to our 5th member named Paul. It’s quite a cool name really. Strength: Deadlift 4 x 3 rep W.O.D. Run 400 15 Pull up 20 Walking lunges

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=567 w=200 h=220 float=right]Strength: Push press 4 x 3 rep W.O.D. ‘Grace’ 30 Clean and jerk (60/40) For time. Compare to: 27/01/2011

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=566 w=200 h=220 float=right]Strength: Bulgarian squat 4 x 3 rep W.O.D. Overhead squat (40/25) Ring press up Sit up 10 to 1 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=565 w=200 h=220 float=right]Don’t be discouraged if you can’t do some of the exercises in today’s WoD. As usual there are a few scaling options for each exercise ‘Nate’ 2 Muscle

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=564 w=200 h=220 float=right]Dane just keeps getting stronger. 3 easy reps at 80kg for Front Squat yesterday, just missed 1 rep at 100kg. He’s still got 2 and a half years

Strength: Front squat 4 x 3 rep W.O.D. ‘Randy’ 75 Power snatch (35/25) For time. Compare to: 03/12/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=563 w=200 h=220 float=right]Lyndie returned with 122.5kg. The saga continues… Strength: Clean 3 x 3 rep W.O.D. Push press (40/25) Box jump Pull up 10 to 1 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=562 w=200 h=220 float=right]Ness got bumped on the leader board for Deadlift last night. We wouldn’t dare call her competitive, so for some random reason she replied with a new Deadlift