Nancy
September 28, 2011
5 Rounds for Time:
15 Overhead Squat (42.5kg / 30kg)
400m Run
Forging Elite Fitness - serving Melbourne Bayside (Australia) including Brighton, Hampton, Sandringham, Highett, Cheltenham, Mentone, Braeside, Parkdale, Dingley, Heatherton, Bentleigh and Moorabin
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“CrossFit is about taking challenges head on and smashing it out of the stadium. Since I started CrossFit, I have more ENERGY and make better decisions through a stronger & fitter body and mind…” John
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CFE Tabata Treadmill – 12% Gradient 14kmh speed (not really sure where this puts me with 5km pace however it felt fast and was getting harder toward reps 7/8)
it’s a win when you have a treadmill in your work, might have to do this more often on quiet moments…
Steph: 17:46 (15kg, racked)
Adam – 16:13 (20kg)
Damien – 14:40 (32.5kg)
Dave – 15:33 (20kg)
Simon – 16:13 (1st round: 15kg/400m; Remainder: stick/200m run)
OHS have improved dramatically! Keep up the good work team. Welcome to Simon to his first (of many) crossfit sessions!
Morning crew got lucky and managed to do it before the rain came…
Harry – 19.49 (22.5 kg, 40 DU sub for run)
Steve – 17.44 (20kg, 40 DU)
Amy – 20.54 (25kg)
John – 23.47 Rx
Well done to Amy and John for running all 5 x 400m despite the rain. Great effort.
Good work on the Treadmill Tabata Damien.
I have a 5km time of just over 20mins, which means I should be hitting tabata between 14-14.8 km/h. Given you are faster – try a slightly higher speed next time.
The gradient should re-enforce the POSE style of running with a high cadence and shorter stride.
1 Pm session
Romy- 3 rounds Front squat 12 kg KB/ row
*First CF session, well done!