Lets Lift Event 2011

Competition Information

 

 

 

Snack’s and food (Paleo)will be availible at Event.

Arrival and registrations time 07:00-07:30

Weigh ins 07:45-08:15

Q and A and introduction session (explaining weightlifting rules and regulations)

Scatch and clean and Jerk Event 08:45 – 13:30

Lunch 13:30-14:00

CrossFit 14:00-15:30

Price giving and FINE session 15:30 -16:00

Questions :Hannes 073 130 1114

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WOW

Its PB time 28/11/2011

 

 

 

This is your oppertunity to really get stuck into those BST Benchmark Exercises and WODs you rarely get time to improve.

You have to improve one exercise/WOD per Option. This will help you to identify those weaknesses that we all turn a blind eye to.

Option A

Deadlift, Bench Press, Back Sqaut

Option B

Clean and Jerk and Snatch

Option C

Linda, Grace and Fran

Option D

100 Burpees, 100 Double unders and 2km row

Monday WOD 28/11/2011

Warmup

Complete on each minute for 10 minutes

10 airsquats

10 sit-ups

Handstands for rest of minute

5 Rounds for Time

10 Clean and Press

10 Pullups

The Catch:

After round 1 – 400m row

round 2 – 300m row

round 3 – 100 skips

round 4 – 50 skips

round 5 – 300m run

Friday 24/11/2011

Anouncement

Last day to register for the let,s Lift Event, we still have 16 open spaces so register asap.

Let’s Lift WOD

10 Exercises , 90sec on each exercise as many reps on each exercise as possible.

20 meter Sprints

Burpees

Air sqauts

Push ups

Pull ups

Hand stand push ups

KB swings (males 24kg)(females 16kg)

GHD sit ups

sit ups

Double unders

 

Thursday WOD

Anouncements

2 days to go to cut off for the LETS LIFT EVENT !

WOW update

Alpheus has finshed his 50 Rounds

Wesley has 34 Rounds

Brandon Jocobs 11Rounds

Brandon (white buffalo) 7Rounds

Now the Workout

Warm up

Light jog

Dynamic stretch (Hamstrings, Groin, Lower back)

Complete the Following

Battle ropes (any movement /style of battling)

6 Rounds

30sec ON

30sec OFF

Short sprints (20meters )

5 Rounds

60sec ON

60 OFF

For time

2 KM ROW

Time to beat Phillip 6:51 and Chris 6:54