21-15-12-9-6 Reps For Time of:

Thrusters 42.5kg

Pull-ups

Press-ups

Photo: Dave & Sharon on Pull-ups, Graham on Press-ups, Kate falling asleep stood up!!!

Chris Pain: 19:38 (35kg Bar, Blue Band)

Charley Hestletine: 21:19 (5kg Dumbells, Green Band)

Carrie Turner: 22:53 (7.5kg Dumbells, Green Band)

Steve Lloyd: 23:50 (30kg Bar, Blue Band)

Sharon Cox: 22:30 (5kg Dumbells, Green Band)

Liz Danks: 21:15 (25kg Bar, Blue Band)

Kate Till: 23:47 (7.5kg Dumbells, Green Band)

Dave Atherton: 24:44 (35kg Bar, Blue Band)

Graham Carless: 22:20 (35kg Bar, Kipping)

Photo: Liz trying to remember the next exercise!!!

61 Burpees!!! 39 Days to go!!!

For Time:

400m Run, 40 Wall Ball Shots (Men 10kg/Ladies 5kg), 40 Burpee’s

400m Run, 40 Push Press 20kg, 40 Press-ups

400m Run, 40 Pull-ups, 40 Walking Lunges

400m Run, 40 Double Unders, 40 Kettlebell Swings (Men 20kg/Ladies12kg)

(modified workout, courtesy of CrossFit One World)

60 Burpee’s today people!!!

50 Box Jumps, Max Rep Push Press (Men 30kg/Ladies 25kg), 400m Run

40 Box Jumps, Max Rep Push Press, 400m Run

30 Box Jumps, Max Rep Push Press, 400m Run

20 Box Jumps, Max Rep Push Press, 400m Run

10 Box Jumps, Max Rep Push Press, 400m Run

Score1 = Total Push Press Reps

Score 2 = Highest Number of Reps for 1 Set

Photo: First Round of Box Jumps

Carrie Turner: Total Reps: 74, Best Round: 20 Reps (5kg Dumbells)

Steve Lloyd: Total Reps: 115, Best Round: 34 Reps (30kg Bar)

Lou Roper: Total Reps: 197, Best Round: 50 Reps (16kg Kettlebell, SDLHP)

Photo: Liz, Carrie, Steve & Colin Feeling The Pain!!!

Lee Dunn: Total Reps: 84, Best Round: 21 Reps (30kg Bar)

Liz Danks: Total Reps: 53, Best Round: 15 Reps (25kg Bar)

Colin Pearson: Total Reps: 66, Best Round: 18 Reps (30kg Bar)

Pete Jones: Total Reps: 107, Best Round: 25 Reps (30kg Bar)

Chris Lawley: Total Reps: 122, Best Round: 30 Reps (30kg Bar)

Ryan Clarke: Total Reps: 146, Best Round: 35 Reps (30kg Bar)

Photo: Pete, Colin, Lou, Liz & Lee,  Reflecting on their outstanding effort in tonights class!!!

57 Burpee’s today Folks!!! Stick with it!!!

For Time:

30-25-20-15-10-5 Reps of:

Virtual Shoveling (Oly bar + 20kg Men/10kg Ladies) Click link below for demo.

Press-ups

Virtual Shoveling Video

With an Olympic bar holding only one plate (men use 25kg plate, women use 10kg plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24 inches high.

Photo: Paul, Ryan, Terry & Alan on 25 Reps.

Chris Pain: 18:19 (Oly Bar + 20kg)

Lou Roper: 20:47 (Oly Bar + 10kg)

Chris Lawley: 18:38 (Oly Bar + 20kg)

Jo Cartwright: 18:46 (Oly Bar + 10kg)

Karen Simmonds: 18:46 (Oly Bar + 10kg)

Photo: Ryan working out which set he is on!!! Julie working out why she is here!!! Alan’s just working out!!!

Paul Kealey: 18:40 (Oly Bar + 20kg)

Alan Francis: 30:40 (Oly Bar + 20kg)

Emma Field: 31:29 (Oly Bar + 5kg)

Terry Francis: 24:12 (Oly Bar + 10kg)

Ryan Clarke: 34:10 (Oly Bar + 20kg)

Julie Bowling: 25:37 (Oly Bar + 20kg)

55 Burpees!!!

Ok, we’re back. Nutrition and First Aid Courses upto date. 3-2-1 GO!!!

For Time:

100Pull-ups, 100 Press-ups, 100 Walking Lunges, 100 Sit-ups.

Photo: How Many Pull-ups???!!!

Graham Carless: 31:40 Great Kipping Pull-ups.

Liz Danks: 25:24 (Blue Band) Fast time, and good Press-ups.

Dave Atherton: 37:51 (Blue Band) Battled through Pull-ups, well done.

Kate Till: 41:20 (Green Band) Great work, and good Pull-ups.

Carrie Turner: 35:20 (Green Band) Single band Pull-ups, excellent!!!

Steve Lloyd: 27:45 (Blue Band) Good work, getting faster.

Sharon Cox: 35:00 (Green Band) Stronger Press-ups, good.

Photo: Kate, Graham, Carrie, Steve, Dave & Sharon contemplating the next rep!!!

54 Burpees

4 Rounds for time of:

15 x Hang Clean (30kg F/45kg M)

25 x Wall Ball Shots (5kg W/10kg M)

Run 400m

Photo: Louise, Dave & Mandy tackling round 2.

Chris Pain: 19:06 (35kg Bar, 10kg Med Ball) Excellent Hang Clean.

Mandy Williams: 26:22 (25kg Bar, 5kg Med Ball) Running is superb!!!

Louise Francis: 24:06 (25kg Bar, 5kg Med Ball) Great Hang Clean, you nailed it!!!

Dave Atherton: 24:45 (30kg Bar, 10kg Med Ball) ‘How Many’???!!!.

Photo: Karen & Chris on Round 4.

Also Lou thinking about round 4!!!

Charley Hestletine: 20:45 (20kg Bar, 5kg Med Ball) Great work!!! Really good position.

Lou Roper: 25:06 (20kg Bar, 5kg Med Ball) Massive improvement on Hang Clean!!!.

Karen Simmonds: 20:25 (25kg Bar, 5kg Med Ball) Excellent, 10kg Wall Ball is your challenge!!!.

Chris Lawley: 20:55 (30kg Bar, 10kg Med Ball) Much deeper on Wall Ball, well done.

Photo: Paul, Julie & Alan minus High Vis jackets!!!

Julie Bowling: 24:28 (25kg Bar, 5kg Med Ball) More ******* Running!!!!.

Alan Francis: 19:25 (35kg Bar, 5kg Med Ball) Great position, just need to get the ‘Shrug’.

Paul Kealey: 19:25 (35kg Bar, 10kg Med Ball) Again, just need to get the ‘Shrug’.

Photo: Paul & Alan with High Vis jackets. You only need them on the Run!!!

48 Burpee’s today!!! Impressed with those doing The 100 Day Burpee Challenge.

‘THE CHIEF’

Workout Courtesy of CrossFit.com

Complete as many rounds as possible in 3 minutes of:

3 Power Cleans 60kg (tonight we used 20kg)

6 Press-ups

9 Squats

Rest for 1 minute. Perform 5 times. Score is total number of rounds completed.

Liz Danks: 22 (Great technique throughout)

Sharon Stebbings: 16 (Press-ups are much stronger)

Steve Lloyd: 21 (Very fast work)

Carrie Turner: 18 (Really good Power Cleans)

Kate Till: 18 (Great Press-ups)

47 Burpee’s today!!!

‘CFSD CHIPPER’

This workout is excellent and courtesy of ‘CrossFit San Diego’

For Time:

Run 800m, 25 Pull-ups, 25 Sit-ups, 25 Burpees, 25 Ring Dips/Press-ups, 25 Kettlebell Swings, 25 Double Under’s, 25 Knees to Elbows, 25 Wall Ball Shots 5 or 10kg, Run 400m with the Medicine Ball.

Chris Pain: 22:40 (Blue band, 10k Med Ball) Welcome back from a weeks rest!!!

Louise Francis: 25:00 (Blue band, 5k Med Ball) Getting faster!!!

Mandy Williams: 26:00 (Green band, 5kg Med Ball) Pull-ups are getting higher with 1 band!!!

Lee Dunn: 19:46 (Green band, 5kg Med Ball) Very good Knees to Elbows!!!

Liz Danks: 20:11 (Blue band, 5kg Med Ball) Good work on your ‘Kip’!!!

Lou Roper: 24:33 (Green band, 5kg Med Ball) Everything is improving, Excellent!!!

Jo Cartwright: 24:13 (Blue band, 5kg Med Ball) In time you will enjoy CrossFit, I promise!!!

Alan Francis: 20:11 (Blue band, bad shoulder, 5kg Med Ball) Solid work!!!

Graham Carless: 29:17 (Body weight, 10kg Med Ball) Great work, its coming on!!!

Emma Field: 28:30 (Blue band, 5kg Med Ball) Improving every session, good Press-ups!!!

Julie Bowling: 25:07 (Blue band, 5kg Med Ball) Kipping Pull-ups will come!!!

Don’t forget your 46 Burpees today!!!

Photo’s from Saturday morning Class:

Pete has a strange amount of steam rising from his body!!!

Alan trying to escape!!!

Chris trying not to PUKE!!!

3 x 10 Minute WorkOuts, choose 1 or all 3 workouts, it’s your choice!!!

Workout 1) 10 MINUTE PRESS-UP PYRAMID

Using 3 steps or boxes (or anything you can lay your hands on) one 12″ high and two 6″ high, put them side by side (the highest step in the middle) as if building a pyramid.

Do the first Press-up on the floor, the second Press-up on the 6″ step, the third Press-up on the 12″ step, the fourth Press-up on the other 6″ step, and then another Press-up on the floor. Then climb back up again!!!

You must move between the floor and steps on your hands and feet in a Press-up position. Also your chest must touch the step or the floor on each Press-up.

Continue to climb up and down the ‘pyramid’ doing Press-ups for 10 minutes, resting as little as possible. Your score is the total number of Press-ups completed in 10 mins.

Lee Dunn: 105 Just kept going, Well Done!!!

Lou Roper: 82 All full Press-ups, much deeper!!!

Pete Jones: 117 Although stewards inquiry agreed Press-ups could have been deeper!!!

Liz Danks: 100 Much better technique, better core strength.

Ryan Clarke: 86 Ryan’s worst exercise, worked hard and got a Great score!!!

Colin Pearson: 96 Excellent, deeper Press-ups than Pete!!!

Photo: Lou, Lee, Pete & Colin all working well.

WokOut 2) 5 ROUNDS OF:

1 Minute 20kg Thrusters

1 Minute Hard on Spin Bike.

Score is Number of  Thrusters completed.

Lee Dunn: 76

Lou Roper: 53

Pete Jones: 100

Liz Danks: 52

Colin Pearson: 62

Photo: Lee, Liz & Lou with 1 Minute to go!!!

WorkOut 3) 5 ROUNDS OF:

1 Minute Skipping

1 Minute Knees to Elbows (knee raises if you don’t have knees to elbows)

Score is Number of  Knees to Elbows completed.

Lee Dunn: 60

Lou Roper: 102

Pete Jones:53

Liz Danks: 73

Colin Pearson: 43

It’s fair to say, most of the above did knee raises.

Photo: Lou on Thrusters, Liz on Knees to Elbows & Colin with his arse in the air!!!

43 Burpee’s today, that’s if you have been sticking to the 100 Burpee Challenge Chris!!!

Modified ‘BADGER’

3 Rounds for Time of:

5 or 10kg Medicine Ball Clean x 30 Reps

Pull-ups x 30 Reps

800m Run

Mandy Williams: 35:38 (5kg Med Ball, Blue & Green Band)

Loiuse Franciss: 35:18 (5kg Med Ball, Blue Band)

Karen Simmonds: 31:36 (5kg Med Ball, Blue Band)

Chris Lawley: 32:37 (10kg Med Ball)

Carrie Turner: 33:00 (5kg Med Ball, Blue & Green Band, Row instead of Run)

Steve Lloyd: 35:34 (10kg Med Ball, Blue Band)

Great work by Terry and Charley as well.

Photo: Steve & Karen working hard on Cleans & Pull-ups. Chris has finally mastered Levitation!!!

Alan Francis: 26:20 (10kg Med Ball, Press-up instead of Pull-up)

Ryan Clarke: 38:19 (10kg Med Ball)

Paul Kealey: 31:23 (10kg Med Ball)

Julie Bowling: 36:17 (10kg Med Ball, Blue Band)

Photo: Paul (Pull-ups) Terry, Ryan, Julie attacking 2nd circuit.

41 Burpee’s.

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