Triplet
Tue, 31 Aug 2010
Level 0
3 rounds:
- 10 DB power clean, 2x10kg/5kg
- Run the gasser
- 10 jumping pull-ups
Level 1
3 rounds:
- 10 DB power clean, 2x15kg/10kg
- Run the gasser
- 10 pull-ups
Level 2
3 rounds:
- 15 power clean, 30kg sandbag
- Run the gasser, 30kg sandbag
- 15 pull-ups, 10kg DB
Level 3
3 rounds:
- 20 power clean, 30kg sandbag
- Run the gasser, with sandbag
- 20 pull-ups, 10kg DB
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6am
Tim F 0-5:47
Jimmy 0-7:30
Kaaren -7:15,kneeling cleans
Ian 1-7:48
Jess 1-8:38
Jon D -5:18,Squats pushups
Yen 0-8:28
Christian 2- 10:20 10kg vest
Frank 0-5:45
Andy W 0-5:34
Karissa 0-6:15
Andy L 1-5:48
Arwen 0-6:05
Claire 0-6:42
James 0-6:45
George 2-9:36 Sandbag clean
Mike f 2-9:16
Jon C 2-16:14
Vanessa-Injured
Big class, great times, good encouragement, happy times.
12.30pm
Ben B – 0 6.39
Nat – 0 6.22
Maggie – 1 7.20
Lino – 1 7.04
Rees – 1 6.38 (16Kg K/B)
Michaela – 0 6.22
Kevin – 0 6.54
Great intensity from the lunchtime crew
Thanks ango again for your coaching over the year. I’ve learnt a lot from you and am always inspired by your efforts in and out of the gym. Good luck mate!!
5:30pm
Gav F 2 (10 pullups) 10:45
Chris L 1 5:40
Nick D 0 7:35
Matt Rogers 0 6:12
Adam G 1 5:40
Wei Chen 0 7:43
Greg G 0 7:21
Bron M 0 6:28
Bionic Bobby 1 8:02
Hugo Boss 0 8:22
Matt Ross 0 7:48 – welcome back Matt
6:30pm
Jarrod F 0 9:13
Gary G 0 (red band pullups) 6:42
Tom G 1 6:40 – in the wet!
Andrew F 0 (box jumps instead of pullups) 7:30
Sarah J 0 7:05
Like last week, use the dumbell power clean to focus on hip extension and getting under the weight as the movement is much simpler than using the bar. Be critical but encouraging judges, don’t let your athlete cheat pullup reps.
Thanks for the kind words Adam. What an amazing time I’ve had and beautiful friendships made coaching in the gym. I’ll be there, doing the CF thing and kicking arse still.