Month: January 2012

SHIT RANCID GAY GUYS SAY / JAN FUNDAMENTALS

 

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Power Snatch

80% x 1 x 10

 

Then

 

Prowler 50m x 5


 

jan fundamentals 

 

Congrats and a very warm welcome to all who have made it thru the gruesome Fundamentals.

Front Row (Left-Right) : Jaclyn, Alice, Guoren, Esther, Xanier, Sheralyn, Jassica, James, Mari + Don

Back Row (Left-Right) : Kannan, Rich, Simon, Carl, Jeno, Chris, Martin, Amos + Kelvin

 

 

 

SHIT CROSSFITTERS SAY

 

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Back Squat x 3 x 5

 

Then

 

10Mins AMRAP

4 HSPU

8 Pull Up

12 Squat

MEET OUR ATHLETE – LENNY THE BUTCHER

***Dear Athletes there will be no 1900hr Class tonight due Fundamentals***


 

Name : Leonard Kong

Rank : Warlord

CallSign : Butcher

Age : 27

Sports : National Swimmer / National Wrestler / BJJ / Cycling / Rugby

 

lenny

 

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Sports Achievements :

 

Swimming

 

Under 15 All Private Schools Record – Medley Relay (Breast Stroke 50m – 32.91s) 15 and Under 4x50 Medley Relay. Rob Hunwick scored a 29.30 seconds for his backstroke, Leonard Kong 32.91 seconds for his Breaststroke, Richard Gosper 27.00 seconds for his Butterfly, and Jaime Reyne 25.40 seconds for his Freestyle. The record time was 1:55.02.

Scotch College School Record holder in 50m, 100m, 200m breaststroke & 100m Freestyle

Scotch College 1st XV Rugby Full Back.

Victorian Under 18 Rugby Team Member – Full Back / Blindside Flanker

 

1999 Tip Top National Australian Age Championships, 6 – 10 April 1999

100m Breaststroke placed 12th with 1:14.03s

200m Breastroke placed 11th with 2:38.55s

 

Boys 14 & Under 200m Medley Relay

2nd (State Of Victoria Record) 1:55.75s

 

 2000 Tip Top Australian Age Championships, Perth, 10-14th April 2000

50m Freestyle placed 36th - 25.67s

100m Freestyle placed 37th - 57.54s

100m Breastroke placed 22nd - 1:13.55s

200m Breaskstroke placed 13th - 2:37.20s

 

2001 Tesltra Australian Championship, Tattersalls Aquatic Centre, Hobart

50m Freestyle - 25.10s

100m Freestyle – 55.36s

100m Breaststroke – 1:11.13s

200m Breaststroke – 2:28.12s

 

Best Times Long Course

50m Breaststroke – 32.12s

50m Freestyle - 25.10s

100m Freestyle – 55.36s

100m Breaststroke – 1:11.13s

200m Breaststroke – 2:28.12s

 

Cycling

 

- Casey Fields Criterium (D Grade) - 5th Racing for Carnegie Caulfield Cycling Club

- Port Melbourne Criterium (D Grade) - 5th Racing for Carnegie Caulfield Cycling Club

- Eastern Fields Scratch Race (D Grade) - 4th Racing for Carnegie Caulfield Cycling Club

- SVCC Sandown Park Criterium (C Grade) - 12th Racing for St Kilda Cycling Club

- SVCC Crib Point Critreium (C Grade) 69km - 8th Racing for St Kilda Cycling Club

- 2006 Subaru Interactice @Docklands 12 Hour Enduro

- Team Uni Paupers – Placed 13th Totaled 13 laps in 12:00:35s, best lap time 51:37s

- 2007 Subaru Interactive @Docklands 12 Hour Enduro

- Team Trail Fairies Placed 17th – Totaled 11 Laps in 12:01:51s, best lap time 58:37s

 

JiuJitsu

Member of the Monash Jiu-Jitsu Association attained the rank of Ju Ni Kyu, Purple Level One JiuJistsu(2008)

 

Wrestling

 - Commonwealth Senior Wrestling Championship, December 2009

Freestyle 84kg Mens – Placed 12th 

 - Singapore National Wrestling Selection Trials, August 2009

Freestyle 84kg Mens – Placed 2nd

 

Crossfit

- Reebok Crossfit Open Games 2011 – 36th in Asia, 5017 Overall

- Crossfit Singapore Games 2011 – 2nd


Clean & Jerk (Heavy Singles)

x 1 x 5

 

Then

 

12Mins AMRAP (V)(G)

15 KBS 2 Pood / 1.5 Pood

30 DU

JIM CARREY KUNG FU MASTER

 

***Dear Athletes, There will be no 1900hr class on Monday 30th Jan due Fundamentals***


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"Carol"

25Mins

230m Farmers Walk 1.5 Pood KBs

AMRAP

WallBall

Burpee

 

Form Teams of 3 and rotate thru the Stations in the above order. Total number of WallBall + Burpee at the end of 25mins = Score

JIM CARREY KARATE INSTRUCTOR

***Dear Athletes, there will be no 1900hr Class on Monday 30th Jan due Fundamentals***


 

 

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Back Squat x 3 x 5

Deadlift x 3 x 3

Prowler 50m x 4

EPIC HEALTHY MEALTIME

 

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THE GREAT WALL OF CHINA

***Dear Athletes, Box will be closed till 25th for Chinese New Year***


 

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