Month: August 2010

NEW FACES

Shoulder Press

 

1-1-1-1-1

 

Then

 

10, 8, 6, 4, 2

SDHP 140# / 100#

HSPU

230m Between Sets

 

A very warm welcome to Andreas (Front Row Red Shirt kneeling) who is new to the Family. Please make him feel at home by introducing yourselves the next time you see him in the Box. If you are nice to him, he might even let you drive his Ferrari round the block.

 

310810

VISITING CFER

DeadLift

85% x 3 x 5

 

Then

 

10, 8, 6, 4, 2 KBS 2 Pood / 1.5 Pood

1 round of Cindy between Sets

 

 

Great pleasure hosting our fellow CrossFit Brudder, Nathan (Front Row Kneeling) who came all the way from UK.

 

300810

FIGHT GONE BAD

Fight Gone Bad

 

WallBall 9 Kg / 5 Kg @ 10ft target

SDHP 75#

BoxJump 24" / 18"

Push Press 75#

Row / Burpee

 

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

 

 

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LADIES WEEK

Power Clean + Jerk

1-1-1-1-1

 

Then

 

"Grace"

 

This is Gold, The original FireBreathing Gals Of CrossFit doing Grace....

 

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GLOBO GYM VS CROSSFIT GYM

Rest Day

 

 

260810 

 

 

Of all the versions of "Globo Gyms Vs CrossFit Gyms" this is one of my favourite write up. Click here to read more.

LADIES WEEK

Push Press

1-1-1

 

Then

 

"Christine"

3 Rds

460m

12 BodyWeight DeadLift

21 BoxJump 24" / 18"

 

Its been a fun 3 days training along side Prof John (Front Row centre) who also happen to be fellow CrossFit HQ Cert Staff and CrossFit SAP Coach. Don't be fooled by his humble personality, harmless appearance and soft spoken nature for he also happen to be a JuJitSu Grand Master overseeing 16 JuJitSu DoJos in Korea alone.

 

250810

LADIES WEEK

Back Squat

75% x 3 x 5

 

Then

 

"Karen"

 

150 WallBalls 9kg / 5kg @ 10ft Target

 

 

Joon's new Lifting Shoes.... BadAss

 

240810