Tuesday 31/07/2012

Well done to Bianca, Vanessa, Nadine and Charlotte for completing your fight gone bads.

A warm welcome to Stef, Debbie, Willie, Lindie, and Matthew. And to all our family, great work yesterday!

 

Good Dynamic warm up

Technique

Squat Clean

8-4-2-2-1-1-1-1

WOD

“FRAN”

Extra

Ring Dips

6-6-6-6-6

BST CrossFit Olympics first discipline announced

 

BST Olympics will kick of with the Track and field discipline this is going to be a fun day in the sun.

 

 

 

 

 

 

 

 

Date 05/08/2012

Place :Ruimsig stadium

Time : 10:00 AM-13:00PM

Clothing : Spikes /sweatbands and Tights. Speedo’s are optional.

 

The track and field discipline include the following events:

  • 100m dash/jog
  • 400m sprint/jog/walk
  • Long jump
  • Shot put
  • Discuss

Points will be scored for each event of each discipline and after the month an ultimate BST Olympian will be crowned.

 

FRIDAY 27/07/2012 filthy 50s

Yes , its that time of your life when you have to make a hard decision,one that will ultimately change your life forever.Am I going to do this filthy 50 under 30min or is this one of those, lets just make sure I survive the WOD days.

 

NB remember the SATURDAY session , bring that friend you really want to punish .We all have them

WOD Filthy 50s

50 Reps of each of the following FOR TIME

BOX JUMPS

JUMPING PULL UPS

KB SWINGS

WALKING LUNGES

KNEES TO ELBOWS

PUSH PRESS

BACK EXTENSIONS

WALL BALLS

BURPEES

DOUBLE UNDERS

All Your action photo’s from the 12 ladies 12 hours event

 

Thursday 26/07/2012

Good Dynamic warm-up

WOD

1 Rep Max Clean & Jerk

Extra’s

GHD Hyperback Extension

8-8-8-8

Toes to Bar

12-12-12-12

Behind Neck Push Press

6-6-6-6-6

 

Fight Gone Bad Scores 25/07/2012

Well done to everyone yesterday, you all showed great heart and pushed yourselves to the limit. 

 

Name – current score – previous score

Nathan-256(s) -202

Chantell-232(s) -213

Kyle H- 285 -330

Carol- …..-208

Hannes- 359- 361

Lauren- 273(s)- 187

Jen- 315(s)- 283

Gavin-….(s)-145

Hein-….(s)- 267

Tasha-214(s)- 235(s)

Kegan- 280- 274

Rolo- 262- 326

Jaryd- 237- 298

Ryan- ….-276

Nathan- 276(s)- 243

 

Keep it up everyone.