BODY BACK RESULTS AFTER 3 WEEKS

Well done to all the people really changing their lifestyles and unhealthy habits.

 

BST CrossFit 2012 Body Back Challenge
week 1 week 3 week 1 week 3
Name Fat % BMI
Danielle 28 24
Candice 42 42 35 35
Kyle 17 17 30 29
Wynand 11 9 24 24
Nathan H 9 8 24 24
Eduann 18 16 30 29
Arline 29 28 24 23
Neil 18 18 30 30
Carl 18 17 33 33
Amy K 27 24
Karen K 20 22
Stephan 15 25
Andrew 14 28
Elrese 23 21 22 22
Rene 36 33 29 28
Wayne 17 28
Karen C 31 27 27 26 4%Body fat less
Ashleigh 23 21 23 22
Ashley 25 24 22 21
Lauren 20 25
Lee 29 29 26 26
Adelize 21 18 24 23
Val 29 24 26 26 Biggest looser
Natalie 33 30 29 29
Julie 43 39 33 33 4%Body fat less
Werner 14 14 24 24
Donovan 13 12 29 28
Ryan 7 7 23 23
Steve 15 14 27 27
Nathan 18 18 32 32
Rolo 14 13 27 27
Jared 13 12 26 25
Keegan 11 30
Nadine 38 33 29 29 Biggest looser
Venessa 38 34 29 29 4%Body fat less
Lindi 22 21 21 21
Bianca 27 22 24 23 Biggest looser
Jason 18 24
Megan 39 33
Gareth 23 30
Kim 27 25 23 23
Charlene 24 22 24 24
Dean 26 24 38 37
Louis 15 27
Lindsey 26 24
Micheal 12 27
Odette 19 24
Lisa 30 27 29 29
Taryn 18 23
Ewan 26 23 35 34
Allen 13 12 30 29
Shaun 12 12 27 27
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Friday 28/09/2012

Announcements:

Saturday session will start at 08:00 .This session will consist of specialist technique training and a WOD.

Today is a day full of challenges.

Attempt these 3 challenges and let us know how you did.

  • Chuck Norris push up Madness

75 Close grip push ups

5 min Cut off

 

  • Death by Pull ups

On each min perform one additional pull up until pull ups can not be completed in the min.

Start with 1 and record last completed round

 

  • Tri……or Die…….

30 Tri cep dips

30 Push press 20/15kg

30 Tri cep dips

20 Push press 20/15kg

30 Tri cep dips

10 Push press 20/15kg

5 min cut off

Thursday 27/09/2012

Thought for the DAY

No legacy is so rich as honesty. 

 

Today we squat,just like we did yesterday and exactly as well do tomorrow.

AM Class keeping the squat legs strong

 

Back squat

Max reps in 45 sec with 60 sec rest between sets.Repeat this for 4 sets

Gents 70kg

Ladies 35kg

3 Rounds for time

400m Run

12 Pull ups

30 Sit ups

Power program week 3+4

week 3-4
% from current max totals as previously  mentioned
weight reps sets
Clean and power jerk 70-80-90% Max waves 3-2-1 3
Speed Hang power snatch 70% snatch 3 4
Back sqaut 85% 4 5
clean deadlift 110% Max clean 5 5
Snatch 70-80-90% Max waves 3-2-1 3
Hang clean shrugs 110% clean 3 4
Front sqauts 85% 4 5
Snatch deadlifts 110% Max snatch 5 5
Clean and Power jerk 70-80-90% Max waves 3-2-1 3
OHS 85% Max OHS 2 2
Shrug from blocks (snatch) 110% Max snatch 2 5
Push press 60% Max Jerk 5 5
snatch 70-80-90% Max waves 3-2-1 3
wide stance back sqauts 60% Back sqaut 6 4
1/4 Front sqaut 135% Max front sqaut 3 5
Bend over rows (snatch) 60kg 5 5