DECEMBER CHALLENGE:

How many Press-ups can we do as a gym, up to and including Christmas Day.

Count how many Press-ups you do in a workout, including warm-ups, and I will update and post the total each day. Txt, email or call with your numbers.

MINIMUM 10000 Press-ups!!!

‘CINDY’ Max Rounds in 20 mins of:

5 Pull-ups

10 Press-ups

15 Squats

Photo: Steve, Carrie, Kate Graham & Dave all working hard!!!

Steve Lloyd: 12 Rounds

Karen Simmonds: 13 Rounds (Blue Band)

Julie Bowling: 19 Rounds (Blue Band)

Paul Kealy: 15 Rounds

Ryan Clarke: 13 Rounds

Chris Lawley: 13 Rounds

Pete Jones: 14 Rounds

Carrie Turner: 12 Rounds (Green Band)

Alan Francis: 17 Rounds (Blue Band on last 4)

Louise Francis: 13 Rounds Kipping Pull-ups!!!

Photo: Ryan ‘Kipping’ Well.

‘KELLY’ 5 Rounds for Time of:

Run 400m (sub Row)

30 Box Jumps (24 inch box)

30 Wall Ball Shots (5kg Med Ball Ladies/10kg Men)

Photo: Terry & Chris hitting the 10 foot target!!!

Sharon Cox: 31:30 (5kg Ball, Row)

Mandy Williams: 32:04 (5kg Ball)

Louise Francis: 31:21 (5kg Ball)

Chris Pain: 24:10 (10kg Ball)

Chris Lawley: 28:12 (10kg Ball)

Terry Francis: 27:05 (5kg Ball, Row)

Steve Lloyd: 35:34 (10kg Ball)

Ryan clarke: 36:36 (10kg Ball)

Pete Jones: 31:21 (10kg Ball)

Karen Simmonds: 30:14 (10kg Ball)

Phoyo: Karen using a 10kg Med Ball for ‘KELLY’

‘LINDA‘ 10/9/8/7/6/5/4/3/2/1 Reps for Time of:

Deadlift 1.5 x Body Weight

Bench Press Body Weight

Clean 0.75 x Body Weight

Photo: Graham Cleaning for ‘Linda’

Chris Pain: 19:42 (80kg Deadlift, 42.5kg Bench, 37.5kg Clean)

Graham Carless: 33:05 (90kg Deadlift, 60kg Bench, 45kg Clean)

Photo: You just have to laugh!!!

100 Med Ball Cleans for Time:

Photo Carrie & Kate putting in the effort with Med Ball Cleans!!!

Kate Till: 7:40 (5kg Med Ball)

Carrie Turner: 8:49 (5kg Med Ball)

Dave Atherton: 10:33 (10kg Med Ball)

Steve Lloyd: 11:25 (10kg Med Ball)

Karen Simmonds: 10:16 (10kg Med Ball)

Julie Bowling: 11:35 (10kg Med Ball)

Paul Kealy: 13:16 (10kg Med Ball)

Ryan Clarke: 10:27 (10kg Med Ball)

Alan Francis: 7:25 (10kg Med Ball)

Pete Jones: 7:48 (10kg Med Ball)

Chris Lawley: 12:03 (10kg Med Ball)

Photo: Ryan, Paul & Julie. Elbows in Paul!!!

Fantastic work during November guys!!!

‘DANIEL’ For Time:

50 Pull-ups

400m Run

42.5kg Thruster x 21 Reps

800m Run

42.5kg Thruster x 21 Reps

400m Run

50 Pull-ups

Photo: Mandy getting deeper on Thrusters.

Mandy Williams: 25kg 28:11 (Blue Band)

Chris Pain: 35kg 24:43 (Blue Band)

Carrie Turner: 7.5kg Db 30:08 (Green Band, Row)

Photo: Carrie starting to Kipp really well. Blue Band here we come!!!

‘BADGER’ 3 Rounds for Time of:

42.5kg Squat Clean x 30 Reps

30 Pull-ups

800m Run

Photo: Liz hitting Squat Cleans during ‘Badger’

Liz Danks: 25kg 36:27 (2 Rounds & 30 Cleans)

Mandy Williams: 25kg 45:24 (Green Band)

Louise Francis: 25kg 41:27 (Blue Band)

‘BARBARA’ 5 Rounds for Time of:

20 Pull-ups

30 Press-ups

40 Sit-ups

50 Squats

Photo:Liz, Kate, Carrie & Sharon all Pulling up in some way!!!

Carrie Turner: 39:30 (Blue & Green Band)

Sharon Cox: 39:40 (Green Band)

Terry Francis: 32:57 (Trx Row)

Mandy Williams: 35:11 (Green Band)

Louise Francis: 34:37 (Blue Band)

Liz Danks: 34:06 (Kipp)

Lee Dunn: 36:58 (Blue Band)

‘RANDY’ (modified) For Time:

35kg Squat Clean & Jerk x 75 Reps

Karen Simmonds: 27.5kg 18:40

Ryan Clarke: 35kg 19:21

Chris Lawley: 35kg 25:08

Alan Francis: 35kg 21:04

Paul Kealy: 35kg 25:42

Julie Bowling: 27.5kg 27:25

Chris Pain: 35kg 14:15

Steve Lloyd: 35kg 27:37

Graham Carless: 35kg 22:20

Photo: Graham with his Level 1 Cert T-shirt. Well done mate!!!

‘FRAN’ 21-15-9 Reps for Time of:

42.5kg Thruster

Pull-ups

Photo: Ryan, Chris & Drew Tackling 21 Thrusters.

Ryan Clarke: 42.5kg 13:40

Drew Price: 42.5kg 7:51

Chris Lawley: 35kg 11:49

Pete Jones: 37.5kg 12:58

Steve Lloyd: 37.5kg 14:28

Photo: Pete & Steve Taking on ‘FRAN’!!

‘KAREN’ For Time:

150 Wall Ball Shots (ladies 5kg Med Ball/Men 10kg)

Photo: Mandy giving Chris some Outstanding encouragement!!!

Ryan Clarke: 10kg 12:27

Drew Price: 10kg 11:16

Chris Lawley: 10kg 10:01

Pete Jones: 10kg 11:51

Steve Lloyd: 10kg 12.30

Photo: Welcome to Drew, who joined today’s class. Good to meet you mate!!!

‘MURPH’

1 Mile Run (Sub Row)

100 Pull-ups (Sub Trx Row)

200 Press-ups

300 Squats

1 Mile Run

Photo; 1 of Steve’s 100 Kipping Pull-ups!!! No more Bands!!!

Ryan Clarke: 60:15 (Kipp) Best Press-ups You Have Done!!!

Carrie Turner: 59:30 (Row, Trx Row) Hardest You Have Worked!!! Well Done

Steve Lloyd: 60:47 (Kipp) First Time 100 Pull-ups own Body Weight!!!

Alan Francis: 50:27 (Blue Band) Great work Mate!!!

Karen Simmonds: 51:40 (Blue Band) Well done for not bringing your porridge back up!!!

Chris Lawley: 60:15 (Kipp & Trx) Outstanding Chris!!!

Superb work today guys!!! That is the best effort I have seen from you so far!!! Definitely the hardest workout you have done. Roll on Monday!!! 3-2-1-Go!!!

Choices for Week 2 are:

‘ELIZABETH’ 21-15-9 Reps for Time of:

60kg Clean

Ring Dips (sub 3 Press-ups for 1 Ring Dip)

Photo: Ryan’s first workout with Ring Dips, ENJOY!!!

Photo: Graham’s last Ring Dip!!! Have a great time in New Jersey this week-end, on your Crossfit Level 1 Cert mate

Mandy Williams: 25kg 15:35 (Press-ups)

Louise Francis: 20kg 8:10 (Press-ups)

Lou Roper: 20kg 8:26 (Press-ups)

Jo Cartwright: 20kg 8:05 (Press-ups)

Ryan Clarke: 50kg 17:23 (Ring Dips)

Graham Carless: 60kg 32:25 (Ring Dips)

‘DIANE’ 21-15-9 Reps for Time of:

102.5kg Dead Lift

Hand Stand Press-ups (sub Handstand attempts or Decline Press-ups)

Steve Lloyd: 60kg 15:20 (Hand Stand attempts)

Paul Kealy: 102.5kg 11:27 (Hand Stand Press-ups)

‘MARY’: Max Rounds in 20 Minutes of:

5 x Hand Stand Press-ups

10 x 1 Legged Squats (both legs)

15 x Pull-ups

Photo: Liz’s first attempt at Hand Stand Press-ups!!! Pretty Bloody Good!!!

Liz Danks: 5 Rounds (HSPU, Kipp) Superb HSPU!!!

Sharon Cox: 5 Rounds (Incline Press-ups, Green Band) Great Pull-ups!!!

Mandy Williams: 5 Rounds (Hand-stand Press-ups, Green Band)

Louise Francis: 5 Rounds (Hand-stand Press-ups, Blue Band)

Alan Francis: 8 Rounds (Incline Press-ups, Blue Band)

Julie Bowling: 9 Rounds (Incline Press-ups, Blue Band)

Photo: Louise great HSPU.

‘ERIN’: 5 Rounds for Time of:

17.5kg DB Split Clean x 15 Reps

Pull-ups x 21 Reps

Carrie Turner: 5kg DB 25:54 (Green Band) Great Pull-ups!!!

Dave Atherton: 10kg DB 24:20 (Blue Band) Time to Kipp!!!

Chris Lawley: 10kg DB 27:30 (Full) Time to Kipp!!!

Terry Francis: 7.5kg DB 17:04 (Sub Press-up)

Pete Jones: 12.5kg DB 31:19 (Full)

Liz Danks: 7.5kg DB 31:57 (Full)

Lee Dunn: 10kg DB 28:26 (Blue Band)

Ian Thomas: 5kg DB 28:17 (Full) Welcome back!!!

DAY 100 of The 100 Day Burpee Challenge!!!

Everybody was timed doing 100 Burpees the day before the challenge started.

We followed the challenge from Day 1, doing 1 Burpee. Then on Day 2 we did 2 Burpee’s. On Day 3 we did 3 Burpee’s. I think you get the picture.

On Day 100 we did 100 Burpee’s again to see the amazing results!!!

Steve Lloyd: Day 1/Time – 14:00 Day 100/Time – 11:56

Carrie Turner: Day 1/Time – 14:27 Day 100/Time – 12:26

Chris Lawley: Day 1/Time – 12:01 Day 100/Time – 11:42

Alan Francis: Day 1/Time – 12:06 Day 100/Time – 12:06

Mandy Williams: Day 1/Time – 16:57 Day 100/Time – 13:41

Lou Francis: Day 1/Time – 39:00 (Spain 40 degee’s Celcius) Day 100/Time – 11:56

Jo Cartwright: Day 1/Time – 13:50 Day 100/Time – 8:43

Lou Roper: Day 1/Time – 16:15 Day 100/Time – 9:45

Julie Bowling: Day 1/Time – 11:23 Day 100/Time – 9:18

Paul Kealy: Day 1/Time – 12:18 Day 100/Time – 11:04 (120 Burpee’s!!!)

Ryan Clarke: Day 1/Time – 15:08 Day 100/Time – 11:34

Terry Francis: Day 1/Time – 27:16 Day 100/Time – 15:46!!!

John Graham: Day 1/Time – 27:16 Day 100/Time – 17:26 (doing again to hit 13 mins)

We are going to do as many Girls & Hero’s workouts as possible during November.

Times & photo’s will be added all week.

Choices For Week 1 are:

‘ANGIE’ For Time:

100 Pull-ups, 100 Press-ups, 100 Sit-ups, 100 Squats.

Steve Lloyd: 28:16 (Blue Band)

Carrie Turner: 30:54 (Blue & Green Band)

Chris Lawley: 30:13 (Kipp)

Ryan Clarke: 34:29 (Kipp)

Chris Pain: 22:45 (Blue Band)

Jo Cartwright: 25:12 (Blue Band)

Lou Roper: 27:30 (Trx Row)

Sharon Cox: 33:20 (Blue Band)

Graham Carless: 33:10 (Kipp)

Terry Francis: 30:50 (Trx Row)

‘TOMMY V’ (Modified) For Time:

52.5kg Thruster x 21 Reps / 90 degree Rope Climb x 12 Ascents

52.5kg Thruster x 15 Reps / 90 degree Rope Climb x 9 Ascents

52.5kg Thruster x 9 Reps / 90 degree Rope Climb x 6 Ascents

Pete Jones: 13:30 (35kg)

Karen Simmonds: 11:09 (25kg)

Mandy Williams: 16:44 (30kg)

Alan Francis: 16:32 (25kg)

Steve Lloyd: 18:36 (35kg)

Carrie Turner: 18:05 (20kg)

Chris Lawley: 13:20 (35kg)

Charley H: 12:27 (7.5kg Db)

Alan Francis: 17:00 (35kg)

Ryan Clarke: 19:27 (45kg)

‘EVA’ 5 Rounds for time of:

800m Run, Kettlebell Swing x 30 Reps, 30 Pull-ups.

Pete Jones: 46:23 (12kg Kettlebell, Trx Row)

Alan Francis: 43:50 (12kg Kettlebell, Trx Row)

Chris Pain: 37:05 (20kg Kettlebell, Blue Band)

‘JOSHIE’ 3 Rounds For Time of:

20kg Dumbell Snatch Right Arm x 21 Reps / L-sit Pull-ups x 21 Reps

20kg Dumbell Snatch Left Arm x 21 Reps / L-sit Pull-ups x 21 Reps

Chris Lawley: 46:31 (10kg Db Clean & Jerk, Tuck Pull-up)

Pete Jones: 47:08 (7.5kg Db Snatch, Tuck Pull-up)

Mandy Williams: 34:35 (7.5kg Db Clean & Jerk, Tuck Pull-up Green Band)

Louise Francis: 33:04 (7.5kg Db Clean & Jerk, Tuck Pull-up Blue Band)

Dave Atherton: 38:06 (7.5kg Db Snatch, Tuck Pull-up Blue Band)

Julie Bowling: 35:29 (5kg Db Snatch, Tuck Pull-up Blue Band)

Paul Kealy: 33:45 (10kg Db Snatch, Tuck Pull-up)

Ryan Clarke: 49:01 (10kg Db Snatch, Tuck Pull-up Blue Band)

‘KAREN’ For Time: 150 Wall Balll Shots (5kg Ladies/10kg Men).

Liz Danks: 8:02 (10kg Med Ball)

Ryan Clarke: 14:31 (10kg Med Ball)

Alan Francis: 8:02 (5kg Med Ball)

Carrie Turner: 11:13 (5kg Med Ball)

Steve Lloyd: 12:04 (10kg Med Ball)

Pete Jones: 10:50 (10kg Med Ball)

Karen Simmonds: 8:15 (5kg Med Ball)

‘JACKIE’ For Time:

1000m Row, 20kg Thruster x 50 Reps, Pull-ups x 30 Reps.

‘ANGIE’

For Time: 100 Pull-ups, 100 Press-ups, 100 Sit-ups, 100 Squats.

Carrie Turner: 30:54 (Blue & Green Band)

Steve Lloyd: 28:16 (Blue Band)

Chris Lawley: 30:13 (Kip)

Ryan Clarke: 34:29 (Kip)

or

‘Tommy V’ (Modified) For Time:

Thruster x 21 Reps

90 degree Rope Climb x 12 ascents

Thruster x 15 Reps

90 degree Rope Climb x 9 ascents

Thruster x 9 Reps

90 degree Rope Climb x 6 ascents

Pete Jones: 13:30 (35kg)

Karen Simmonds: 30:54 (25kg)

or

‘EVA’ For Time:

800m Run

Kettle Bell Swing (USA) x 30 Reps

Pull-ups x 30 Reps

Pete Jones: 46:23 (12kg KB)

Alan Francis: 43:50 (12kg KB)

93 Burpee’s Today!!! Only 3 people still going!!!