Monday 071209

Posted on December 7, 2009 by admin. Filed under Crossfit Workouts

Snatch – heavy single; 75% of 1rm 1, 1, 1.
Split jerk – heavy single; 75% of 1rm 1, 1, 1.
Front squat – heavy single; 80% of 1rm 3, 3, 3.
Rest 1 minute between sets.

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Note: There will be no lunch class today, 071209.

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Congratulations to all those who competed at the CF Penrith Top Dog Challenge.
Kam placed third male and Antonietta who place first female.

19 Comments »

19 Responses to “Monday 071209”

  1. Kam, on December 7th, 2009 at 08:58 Said:

    Congrats Ant, admittedly I didnt see your win as I was outside trying to get my head in the right place to do the last wod but you’re a beast!
    Thanks everyone for a great day! it was good to see all the guys and girls from the gym give it everything.

  2. Troy, on December 7th, 2009 at 08:59 Said:

    Snatch @ 20kg
    Split Jerk @ 40kg 50kg 60kg
    Front Squat @40kg 70kg 70kg

  3. SimonG, on December 7th, 2009 at 09:20 Said:

    Liked the sound of the Tough Dog Challenge, so did that instead.
    WOD1 42.5kg DB deadlifts, row 1:18 (around 8min total)
    WOD2 4 rounds
    The Decider 50x 50kg C&P

  4. Iain, on December 7th, 2009 at 10:07 Said:

    I’ll jump on the bandwagon and congrat Ant and Kam for a great effort guys, to win and place, yesterday in Penrith. It was a great day and the support everyone gave each other was awesome.

    WOD1-rx’d
    WOD2-rx’d (need to do more chest to bar workouts lol)

  5. lelak, on December 7th, 2009 at 10:11 Said:

    Congrats everyone – you’re all beasts. :)

    Mad props especially to Leanne who gave 110% on the first WOD.

  6. Mitch, on December 7th, 2009 at 10:26 Said:

    CFX!!
    Awesome effort yesterday out at penrith well in Ant and Kam, machines!!

  7. Leanne, on December 7th, 2009 at 11:22 Said:

    Congrats to Ant and Kam – That last one was a killer you put in a great effort!

  8. Top Dog, on December 7th, 2009 at 11:23 Said:

    Get angry Kam!…mate how could you miss out on my win, really! I agree great effort to everyone, its a mind and physical game…..Some quotes from yestie, “chest up ass down” for DL and for Richard my mate “your in her space, get back”.

  9. Simone, on December 7th, 2009 at 11:48 Said:

    OMG …… Hurtin ……. :)

  10. Jester, on December 7th, 2009 at 13:13 Said:

    Snatch@50Kg
    Split Jerk@65Kg
    Front Squat@70Kg

  11. Richard, on December 7th, 2009 at 13:16 Said:

    Again, well done to Net and Kam,
    Memorable moments from yesterday
    Was standing behind net screaming in her ear with what voice i had left,on thelast WOD(top 5), Jesus you went hard girl, only stopped once or twice and i knew it was close with that meghan, beat her by like 2 reps, THATS where the xtra training pays off, it’s the differance between 1st and second, what courage ,what Balls@!!
    Kam – with the big guns in the first WOD, mate you should have seen your face on the last set of Burpees, I swear you were a white Man!! And that look in your face, jesus, like something out of an Evil dead movie, only meant one thing, you gave it everything you had, great effort.
    CFX – everyone gave it all i didnt see one CFXer slack , we all went ballz out.
    Nice to see mick and his chick there, she went well too and steve and fros and ella for a guest celebrity appearance :o ) .

    Thx again to netta for driving out with me, you are a very funny chick with some interesting values, points of views and opinions and i enjoyed hearing them greatly. until next time People!!!
    Ok i better get back to my latte

    “WHOS GASSED NOW?”

  12. Richard, on December 7th, 2009 at 13:27 Said:

    OH YEAH AND ANOTHER THING,

    I hurt that HELL, ASS, HAMMIES,TRAPS…..but boy do my guns look big today, we are talking “THE GUNS OF THE NAVARONE” LOL.
    I have a splitting headache also, and another internal problem i’d rather not go into hear lol.

    Rich

  13. Richard, on December 7th, 2009 at 13:28 Said:

    I cant spell for shit

  14. Clown, on December 7th, 2009 at 14:54 Said:

    Snatch@50Kg
    Split Jerk@65Kg
    Front Squat@70Kg

    Good workout Jester!

  15. John C, on December 7th, 2009 at 16:59 Said:

    Nexted CFX Shirt
    ***Who,s Gassed Now***

  16. Richard, on December 7th, 2009 at 23:07 Said:

    Awesome John !!!

  17. Kaz, on December 8th, 2009 at 14:12 Said:

    S 35,35,35
    SJ 55,55,55
    FS 65,65,65

  18. Kaz, on December 8th, 2009 at 14:12 Said:

    nice to be back:-)

  19. T-Roy, on December 11th, 2009 at 16:14 Said:

    S 50kg
    SJ 62.5kg
    FS 60kg


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