So both the Beginners & Masters step up the work-capacity this morning.. After lots of practise the beginners (not really beginners anymore!) load the OHS ..first time is always a little scary, but everyone focused & held form well. Di took out best range & form Then at 9am the Masters class discover the joy of a peice of Rope! Welcome Rita, & way to go Karen & Harry! Thats my Dad with the bald head, & that's my Mum hiding round the corner in red ..they are both over 70 & I am keen to keep them both around as long as possible, so wanted to give them the gift of CrossFit ..hence the "Masters class" was born!
Functionality, strength & vigour ..You are only as old as you feel!
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WOD
9 strict Muscle-ups 100mtr Sprint 15 strict Pull-ups (rx: L-sit/weighted) 100mtr Sprint 21 strict Ring dips 100mtr Sprint 15 kipping/butterfly Pull-ups 100mtr Sprint 9 kipping Muscle-ups ...for time WOD
"Grace": 30 Clean & Jerk (61/43kg) -for time (compare to 18.2.13) then "Annie": DUs -> Sit-ups: 50-40-30-20-10 -for time WOD: 13.2 Open
5 Shoulder to OH (52/34kg) 10 Deadlift (52/34kg) 15 Box Jump ..10min: as many reps as possible Nice work competitors WOD 2min Rope whip (team-up & alternate: no stops!) 1min Sit-ups 2min Wall ball 1min Rest ..4 rounds. For reps on: Sit-ups & WB Valisha & Tamra: up & whipping before day break
After only 7-8 days on our "FUEL FPR SUCCESS" 30-day Nutrition Challenge we are already seeing amazing results...
Below are the results of the top ten focused on reducing weight & body-fat Below are the results of the top ten focused on reducing weight & body-fat
Those on the Challenge are eating well, & energy levels are rising. ...fitter, stronger, leaner! Way to go everyone, keep your CrossFit sessions regular & stick with healthy eating Yay for Becks!! ..who achieved continuous double-unders for the first time thismorning -& not a moment too soon; with over 300 in todays WOD still managing to laugh her way through it! We love ya Bex WOD
20 BB Bench Press 100 DUs 20 SDHP 100 DUs 20 Knees > Elbows 100 DUs ..30min: as many sets as possible Good vibes last in the box last night; top-notch members giving their all... Thanks once again Puke CrossFitters & Boxers, you lighten my life
Wayne: Powerfull, Focused & Humble. A pure joy to coach Deadlifting 140 in the early hours thismorning
WOD "Zimmerman" 11 chest>bar Pull-ups 2 Dead-lifts (142/95k) 10 HSPU ..25min: as many rounds & reps as possible |
CategoriesArchives
July 2018
AuthorLinda Begg |