November, 2011
now browsing by month
Thursday 1 December
“If we are growing, we’re always going to be out of our comfort zone”
John C. Maxwell
Strength: Box Squats 1 1 1 1 1
WOD: 21, 18, 15, 12, 9, 6, 3 of Pull ups and Push ups
Wednesday 30 November
Hannah - split jerk
3 Rounds for time
30 Wall balls (9/6kg) / 11 walking lunges per leg (20/10kg)
“A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.”
- Benjamin Spock
Tuesday 29 November
Doug W
WOD: TABATA Jump Press
Double TABATA of Box jumps (60/50cm) and Push press (50/30kg)
“In the middle of a difficulty lies opportunity.”
- Albert Einstein
Monday 28 November
Jacqui
Skill/Strength: Double unders, hollow rocks, arch rocks
WOD: 3 rounds for max reps
Spend 1min @ each station: Ring rows / Press ups hand release / Cleans (40/20kg) / Double unders / Toes to bar
“Talent without discipline is like octopus on roller skates. There’s plenty of movement, but you never know if its going to be forwards, backwards, or sideways.” – H. Jackson Brown -
Wednesday 23 November
Coach Dan in the final WOD at CFAK games on the weekend
“Be not afraid of growing slowly; be afraid only of standing still.”
- Chinese Proverb
Metabolic conditioning: 2km time trial
WOD: 7min AMRAP
3 burpies / 3 box jumps
6 burpies / 6 box jumps
9 burpies / 9 box jumps
12 burpies / 12 box jumps
Compare to 10 October
D5 Creation