Rapid Crossfit

23-2-2012 – “How Slow”

Rob — Thu, 23 Feb 2012 00:57:31 +0000

Workout
B/b Bent-over Row – 5x 5rm
8 ring pushups between sets

“Superslow Cindy”
5 Pullups
10 pushups
15 Squats

Loads:
Dwayne – 50/60/65/70/75
Suz – 30/35/40/45/50
Stacey – 25/30/35/40/42.5
Jane.r – 25/30/35/35/40
Emma – 25/30/35/40/45
Bruce – 40/45/45/50/60
Craig – 40/45/50/70/75
Anna.y – 30/30/30/30/30
Gennah – 25/25/25/27.5/27.5
Kirsten – 35/40/40/45/45

Kara – 20/25/30/35/35
Tania – 35/35/35/40/45
Julianne – 30/30/30/32.5/35
Lou – 30/35/45/45/45
Amanda – 30/35/35/37.5/40/45

22-2-2012 – “Cluster Dubs & Run”

Rob — Wed, 22 Feb 2012 02:33:41 +0000

Info went up yesterday on FB for the request of a new training time at 7 or 8am, if you are interested. Let me know.

Workout

10x M/b Burpee Cluster

20x Dbl Unders(sub- Tuck Jumps)

200m Run

x10

Time:

jane.t – 37.50

bruce – 35.52(TJ)

stacey – 29.02 rxd

rewa – 31.20 rxd

katherine – 36.46(TJ)

tim – 36.41

justine – 34.55

rich – 35.40

craig – 38.03

erica – 37.09

rach – 30.28

lisa – 34.51

jas – 37.34

gray – 28.40

kapz – 31.36(10kg Mb)

tim – 28.16(TJ)

jo – 36.24(TJ)

anna.y – 36.11(TJ)

rochelle – 36.25(TJ)

gretchen – 37.10

nicola – 37.10(4kg)

gennah – 36.10(TJ)

915am

kristian – 32.15 rxd

tania – 37.47 rxd

neil – 36.36 rxd

debbie – 31.55

gwyn – 24.20(x6)

lee.c – 34.11

kiki – 37.37

raewyn – 37.33

vin – 33.33 rxd(rower)

sarah – 40.00 Timed out(9 rounds)

cathy – 40.00 Timed out(9+10)

21-2-2012 -”Press it out”

Rob — Mon, 20 Feb 2012 18:23:12 +0000

Workout
Push Press – 3x 10rm

10min AMRAP
5 Power Clean (50/35)
10 t2b
15 air ball 10/6 (from knees)

Loads/Rounds:
Kapz – 25/35/45 -5+5
Jane.r – 20/25/30 – 4(30kg)
Anna.y – 25/25/25 – 3+12(25kg)
Ria – 20/25/30 – 3+5(25kg)
Tim – 40/50/50
Phil – 50/50/55 – 5+10
Andy – 40/50/55 – 5+6
Dwayne – 50/50/50 – 4+5
Pierre – 40/40/40
Craig – 50/55/60(7) – 4+15

Guy – 40/45/50 – 4 rxd

Kristian – 50/55/60 – 5+25 rxd

Lou – 25/30/32.5 – 4+2 rxd

Kath – 25/30/32.5 – 4

Char – 25/30/35 – 5+5

Rebecca – 25/30/35 – 3+7

kate – 35/40/45 – 5+26 rxd

Tracey – 15/20/20 – 3+5

Neil – 50/60/70 – 5+7

Vin – 40/45/50 – 4+7 rxd

20-2-2012 – “Harry”

Rob — Sun, 19 Feb 2012 18:55:14 +0000

Workout – compare 21-2-11

“Harry”
16x Thrusters (45/30)
2x HSPU
20x V-ups
11x Russian swings (32/20)
X4

Time:
Kapz – 17.09(Hs- ecc)
Anna.z – 13.30(22.5kg,16)
Deb – 14.17(15/16)
Rich – 16.05(35/24)
Tim – 17.08(30/20)
Gray – 16.15(20/20)
Erica – 14.10(20/20)
Gennah – 16.00(20/20)
Craig – 18.08(Hs-ecc)
Rach – 13.20(25/16)
Justine – 13.40(20/20
Jo – 13.44(15/16)
Lisa.b – 14.08(15/16)
Wendy.m – 13.04(15)
Trish – 14.32(20/16)
Rochelle – 14.08(15/16)
Bruce – 15.14(30)
Gretchen – 14.06(15/16)

18-2-2012 – “Just Show Up!”

Rob — Fri, 17 Feb 2012 07:40:17 +0000

Workout

Sumo Deadlift @ B.W

Medball Situp (10/6)

Ring Pushup

21-18-15-12-9-6-3

Time:

rich – 18.52(75kg)

guy – 15.05 rxd+10kg

kate – 15.57(55kg)

neil – 18.26

wendy.m – 18.04(30kg)

anna.y – 24.52(45kg)

craig – 24.15 rxd

rebecca – 27.02 (b.w, Pu-kn)

830am

Justine – 17.06(50kg)
Phil – 19.32 rxd
Julianne – 20.25(40kg)
Anna.z – 20.27(45kg)
Jan – 16.37(35kg, PU-flr)
Ria – 18.36(35kg, PU-flr)
Kapz – 20.10 rxd
Lee – 20.24(70kg)
Jane – 16.50(45kg)
Char – 15.36(55kg)
Vin – 16.34rxd
Kara – 16.01rxd
Dan – 14.42rxd
Kirsten – 16.51(55kg)
Lou – 17.11(55kg)
Mark – 18.05(70kg)
Jas – 15.47(60kg)
Pierre – 19.29(60kg,PU-kn flr)
Jane.r – 16.29

Amanda – 17.50

17-2-2012 – “Nancy”

Rob — Fri, 17 Feb 2012 07:39:12 +0000

Workout

“Nancy”

400m Run

15 O/H Squat 40/25

Time:

craig – 19.50 rxd

bruce – 17.47(rower0

justine – 18.08(dowel)

dwayne – 19.10(30)

anna – 18.29(15)

deb – 19.39(15kg)

katherine – 19.00(8kg KB)

kapz – 16.38 rxd

rach – 16.04(20)

gray – 14.58(20)

wendy.m – 17.15(15kg)

tim – 14.58(30/1,20/4)

jas – 17.25(20)

rochelle – 19.26(15)

andy.s – 17.45(25)

915am

amanda – 17.44(15)

vin – ?

debbie – 23.25(15kg, 2runs,3rows)

tania – 23.08 rxd

neil – 21.40 rxd

philippa – 18.00(dowel)

ros – 18.42(14kg DB)

lee.c – 18.58(15kg)

gretchen – 19.55(5kg dowel)

kiki – 20.21(15kg)

sarah – 21.08(15)

julianne – 21.48(15kg)

jo – 21.18(7.5kg dowel)

lisa – 21.50(7.5kg dowel)

16-2-2012

Rob — Thu, 16 Feb 2012 09:00:32 +0000

Workout

Strength:
Weighted Pullups – 3x 5rm

MetCon:
21-15-9
Ring Row
Pushup
Situp
Jumping Lunge

Loads/Time:
Jane.r – bl/bl/bl – 7.22
Guy – 16/20/24 – 3.40
Dwayne – 16/16/16 – 8.12
Jonas – 16/20/24 – 4.39
Craig – b.w/b.w/b.w – 8.34
Kapz – red/purp/purp – 9.19
Bruce – bl/bl/bl – 8.26
Suz – grn/bl/bl – 7.24
Anna.y – bl/b+2.5/b+2.5 – 10.52

Rach – bl/b+5/b+5 – 5.54
Amanda – red/red/purp – 6.00
Lou – purp/purp/purp – 7.03
Kirsten – bl/b+2.5/b+2.5 – ?
Kara – red/purp(3)/purp(4) – 6.01

Dan – +12/12/12 – 4.17
gennah – bl/bl/bl – 8.12
Neil – +12/8/8(3) – 10.14
Jo – grn-red/grn-red/grn-purp – 8.24
Ria – grn/grn/grn – 8.41
Stephen – +17/16/17.25 – 4.17
Rebecca – red/r+2.5/r+3.75 – 6.57

15-2-2012 “Holy Bells”

Rob — Wed, 15 Feb 2012 02:50:35 +0000

A slightly wet morning for our Running Clinic this morning, however everyone’s learning fast. Not to worry crew only 5weeks & 1day to go. You’ll be lapping up those running wods when they come about.

Also BIG congrats to Kapz for getting her HSPU & also to Kara for hitting that & getting on top of her dbl unders. PRACTICE its amazing!

Workout – compare 16/2/11

5 K/b Snatch 24/16

5 HSPU

5 K/b Clean-Fr Squat-Thruster

5 K/b Row

(*each K/b movement is for each side)

Time:

justine – 17.43

lisa – 18.36

suzanne – 16.03(12kg/box hspu)

trish – 19.04(12kg/box)

deb – 18.40(8kg)

rewa – 19.40(12kg/box)

andy.s – 22.08(20kg)

stacey – 24.01(12/16kg/HS ecc)

bruce – 19.54(24/20kg)

gretchen – 18.48

amanda – 21.38(16/12)

craig – 22.45 rxd

vin – 25.25(20kg/box)

kapz – 24.43(12kg Th/HS ecc)

gray – 23.03

tim – 23.02

915am

debbie – 21.56(12kg)

kiki – 23.04(12/16)

jo – 23.18(12kg)

tania – 20.30(16kg)

lee.c – 15.36(8/12kg)

monique – 24.14(8kg)

gwyn – 26.09(8kg)

rach – 20.50(16kg)

neil – 24.10(HS ecc)

jimmy – 25.17(24kg)

raewyn – 20.20(12kg)

sarah – 18.37

ros – 17.12

cathy – 21.17

14-2-2012 – “the breakup”

Rob — Tue, 14 Feb 2012 08:35:06 +0000

Workout
Strength:
Snatch Balance – 3x 7rm

MetCon: “The Breakup” courtesy of Throwdown Series
1min
1x push press (55/37.5)
1x Burpee

2nd min
2x push press
2x Burpee
Continue til p.p & Burpee can’t be completed in the designated minute.

Load/Rounds:

emma – 20/22.5/22.5 – 5(35kg)

stacey – 15/20/22.5 – 6(32.5kg)

guy – 30/35/30 – 6(50)

andy.c – 30/35/40 – 6

bruce – 30/30/35(2) – 6(50kg)

craig – 30/35/40 – 6rxd

lou – 20/22.5/22.5 – 6(32.5)

julianne – 20/20(5)/20 – 6(25kg)

kara – 25/25(4)/22.5(3) – 7 rxd

raewyn – 15/15/15 – 6(25kg)

kristian – 50/55/60 – 5 rxd

char – 20/25/30 – 7(32.5)

kath – 20/25/25 – 5(30kg)

neil – 40/40/40 – 7 rxd

gennah – m.dowel/15/15 – 7(20kg)

rebecca – 25/30/30 – 5 rxd

jan – technique O/H – 7

ria – technique O/H 15/15/15 – 5(25kg)

tracey – technique O/H 15/15/15 – 9

pierre – technique O/H 20/20/20 – ?

dan – 40/40/40 – 8 rxd

13-2-2012 – “Rollin,Rollin,Rollin”

Rob — Mon, 13 Feb 2012 07:51:00 +0000

Workout
15x Rollups
20x Russian swing 32/20
25x Dbl Unders (sub – Tuck Jumps)
X5

Time:

stacey – 9.36 rxd

craig – 14.50 rxd

rochelle – 16.23 (16kg/tj)

bruce – 13.30 (24kg)

jo – 16.34(12kg/tj)

deb – 16.57(16kg/tj)

gretchen – 16.48

trish – 13.52

andy.s – 13.36(24kg)

rewa – 13.26

rach – 12.13 rxd

jas – 15.13(24kg)

rich – 16.45(24kg)

justine – 15.46(20kg/tj)

kapz – 9.53 rxd

nicola – 16.37(16kg)

anna.z – 16.29(16kg)

wendy.m – 14.39(12kg/)

anna.y – 20.52

915am

debbie – 19.33(16kg/tj)

amanda – 18.43 rxd

lou – 12.50 rxd

neil – 15.17 rxd

kiki – 15.09(16kg/tj)

philippa – 19.20(16kg/tj)

katherine – 18.26(16kg/tj)

vin – 10.30 rxd

ros – 23.53

lee.c – 13.18

jimmy – 13.40(tj)

cathy – 21.03(16kg/tj)