Half Nicole
5 Nov 2009
Press: 5, 5, 5 (warm-up then lift 3 heavy sets and find your 5RM)
“Nicole” (50%)
AMRAP in 10min:
- 400m run
- Max. pull-ups
Press: 5, 5, 5 (warm-up then lift 3 heavy sets and find your 5RM)
“Nicole” (50%)
AMRAP in 10min:
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6am Class
PRESS 5rm
Michaela – 25kg
Derek – 37.5kg
Andy – 50kg
Leila – 27.5kg
Bec – 25kg
Yen – 20.5kg
Jonno – 50kg
Kev – 40kg
Half Nicole
Michaela – 4,9,6
Derek – 7, 7, 7
Andy – 10, 9, 10
Leila – 17, 11
Bec – 12, 10, 9
Yen – 12, 8
Jonno – 12, 9, 8
Kev – 7, 8 7, 7
Great form on the presses today and some really good intensity on the WOD. Well done everyone!
Well done everyone!
The trainers are programming some killer stuff for the rest of the year. You will all be able to discover your 1RM, 3RM & 5RM on key lifts and also get some great short, sharp WODs in. We are including a few named WODs too so you can compare yourselves to the rest of the CF world.
Personally i am liking the new programming so really looking forward to the killer stuff coming up. Seeing some of the athletes on saturday shows the benefit of strength training – but let’s keep our spedd and cardio too. I have thius inert fear of looking like Buzz Lightyear if it is all weights.
What’s wrong with Buzz Lightyear?
)
6pm
Press
Jess – 28
Ango – 40
Adrian 37.5
Matt – 42.5
Andy – 40
Cam – 35
Joe – 42.5
Kaj – 50
Hamish – 40
Didnt get the weights for the two Tom’s?
1/2 Nicole
Jess – 17
Ango – 28 (ring Dips)
Adrian -25
Matt – 25
Andy – 36
Cam – 61
Joe – 65
Kaj – 37
Hamish – 43
Tom G – 42
Tom M – 32
Great class tonight its really good to see more attendance again, well done everyone.
Awesome. Let’s set some class attendance records before the year is out!
Hey Scott features! I did 4 sets, 35 in total. You trying to skimp on my ring dips brah?
Tom M I was training with got 40kg for his 5RM.
Yeah Ango there was 7 of them I didnt count due to lack of style points.
Hey Scott many thanks for posting. Out of interest, is this a new addition to post-CF:VIC workouts – posting of all times? Good idea if so!
Sure is mate, all trainers will be posting all the times and weights after each class now.
46 (18 / 13 / 9 / 6)
Wow awesome idea, cheers!