Month: January 2015

Dave Castro Explains the Scaled Option

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Teams Of 3

 

5 Min AMRAP Back Squat 230#

Then

 

18 Mins AMRAP

9 KBS 36Kg

7 TTB

21 DU

I’m Doing the Open

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Snatch Balance x 1 x 3

 

Snatch Pull x 3 x 3

 

Back Squat x 1 x 3

 

Abs

 

Less of Moore

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Rest Day

Mat Fraser- CrossFit Tabata

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Teams Of 2

 

10,8,6,4,2 Thruster 140#

AES 100m (12mins Cut)

 

Then

 

15,12,9,6,3 WallBall 12Kg + Burpee

(12mins Cut)

My Drive: Jacob Marinez

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Snatch + Hang Snatch 7-% x 1 x 4

 

Front Squat x 1 x 3

 

10 mins AMRAP

2 HSPU

4 Pull Up

12 Squat 

MEET OUR ATHLETE – SLINGSHOT

 

CallSign : SlingShot
Rank : Gladiator
Sports : National Paddler
 

slingshot

slingshot 2

 

 

DragonBoat

Singapore River Regatta 2013

- National Premier Women – 4th, Grand Finals

DBS Marina Regatta Bay Festival 2013

- Premier Mixed 12-crew – 5th, Grand Finals

SDBA-AUSTCHAM 10KM CHALLENGE 2012

- 3rd of 27 teams

PA PADDLES CHAMPIONSHIP 2012

- Mixed Open - 2nd, Grand finals

CSC Mixed - 3rd, Grand finals
200m Community Mixed (12-crew) – 5th, Grand Finals

500m Community Mixed (12-crew) – 5th, Grand Finals
* 5th overall out of 48 teams
 

MR500 2012

- Mixed Open - 1st, Plate Finals

Women - 1st, Minor Finals
 

Australia Dragon Boating National Championships 2011, Canberra

Victorian State Team Mixed 500m
Victorian State Team Mixed 200m
Victorian State Team Womens 500m
Victorian State Team Womens 200m
Melbourne Flames Dragon Boat Team Mixed 500m
Melbourne Flames Dragon Boat Team Mixed 200m
Melbourne Flames Dragon Boat Team Premier Womens 500m
Melbourne Flames Dragon Boat Team Premier Womens 200m
Melbourne Flames Dragon Boat Team Mixed 2000m
 

Lake Weeroona Dragon Boat Festival 2010, Victoria, Australia

Premier Womens 200m – 1st, Grand Finals
Premier Mixed 200m – 1st, Grand Finals
 

China 5-city Invitational Regatta 2010

Victorian State Team Mixed
Victorian State Team Premier Womens
 

Australia Dragon Boating National Championships 2010, Adelaide

Victorian State Team Mixed 500m
Victorian State Team Mixed 200m
Victorian State Team Womens 500m
Victorian State Team Womens 200m
Melbourne Flames Dragon Boat Team Mixed 500m
Melbourne Flames Dragon Boat Team Mixed 200m
Melbourne Flames Dragon Boat Team Womens 500m
Melbourne Flames Dragon Boat Team Womens 200m

 

Misc

Commando Challenge Singapore

- Women’s Sprint event – 29th placing

Run Melbourne 2010

- Women’s opens - 10km

 


 

 

Clean & Jerk x 1 x 3

 

Back Squat x 1 x 3

 

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

 

Prove Your Fitness

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Teams Of 2

 

6 Mins = 1RM Thruster

Rest 1 Min

 

12 mins AMRAP

10 KB Thruster 2 x 24Kg

20 DU

Then

8 x 200m (12mins Cut)