September 2013

[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=1175 w=210 h=220 float=right]Big Weighted push ups from Ray yesterday, just a few kg’s off matching his bodyweight! Strength: Thurster 4 x 3 rep W.O.D. Row 1000 5 Turkish get up […]

[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=1174 w=210 h=220 float=right]Great improvements from Paul M yesterday. He spent time with a lighter weight working on catching snatches lower. First time catching below parallel yesterday, repeated multiple times, bigger

Shaun did a workout called ‘King Kong’ last week. It’s a heavy, heavy wod, the heaviest official CrossFit workout I know of. Not many people are able to clean and deadlift that much weight, as well as do muscle ups and handstand pushups. Gymnastics: Ring holds L sit Handstands W.O.D. Snatch 1 rep every minute

[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=1173 w=210 h=220 float=right]Awesome PB for Matt Piggin yesterday, 100kg jerk. Strength: Bulgarian squat 4 x 3 rep W.O.D. Run 400 12 Dumbbell thruster (20/15) 15 Toe to bar 3 rounds

[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=1172 w=210 h=220 float=right]We have a nutrition challenge coming up in a couple of weeks. Look on the whiteboard soon for more info. Strength: Shoulder press 2 x 3 rep Push