Paul D

[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=1438 w=210 h=220 float=right]Aja getting some airtime in the Long Jump event last weekend. Strength: Snatch 4 x 2 rep W.O.D. Row 400 30 Pull up 20 Kettlebell swing (32/24) 10 […]

[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=1437 w=210 h=220 float=right]CFB masters, the ‘Old Dogs & Crazy Cats’ in full flight for 100m sprint event at the Mount CrossFit Team Comp over the weekend. Sonn clearly the fastest

Shaun practicing skipping with the fat rope, preparing for the team event on Sunday with 200 skips. Haha, those high pitch noises are all him! Strength: Max strict pull up Max push up 2 minutes rest between exercises, 3 rounds. Score is total for each exercise Compare to: 07/10/2014 W.O.D. 5 Overhead squat (60/40) 10

[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=1436 w=210 h=220 float=right]CFB Rx team pictured before the beach workout at the Mount CrossFit Team Comp over Labour Weekend. The event was a 2k beach run with a 100m sprint

Gymnastics: Handstands L sit Ring holds W.O.D. ‘Cards’ The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Burpee Sit up Wall ball Run/row 400

[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=1435 w=210 h=220 float=right] Strength: Bulgarian Squat 4 x 5 rep W.O.D. Clean & jerk (42.5/30) Pull up 30, 20, 10 rep

Strength: Deadlift 4 x 3 rep W.O.D. Run 400 20 Kettlebell snatch (24/16) 30 Push up Run 800 30 Push up 20 Kettlebell snatch Run 400

[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=1434 w=210 h=220 float=right] Apparently someone spewed in the carpark last time we did this workout… Strength: Back squat 4 x 3 rep W.O.D. ‘Air Force’ 20 Thruster (42.5/30) 20 Sumo

[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=1433 w=210 h=220 float=right]The grape eating contest. Modified slightly from an original party game to be paleo friendly, So much fun, I saw many tears of laughter throughout! Strength: Weighted push

[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=1432 w=210 h=220 float=right]The first team challenge on our 2014 nutrition challenge had a great turn out! 10.30 Saturday morning, 7 individual challenges and 2 team challenges. Some of the events