Tuesday
July 17, 2012 Fitness
CFAK's own Debbie Downing: 7th Fittest on Earth!
A. Weightlifting
- Snatch 90% x 1 x 4
B. MetCon
21-15-9 for time:
- Deadlift 100/70kg
- Run 400m
Post results to comments.
Happy Birthday Mehreen and Darren K!!
When I’m a grown up crossfitter I want to be able to do muscle ups just like Deb!
XLR8 was good, did 19 rounds + tyre flips. Went light on the KB 16Kg’s due to shoulder problem and Russian swings only.
Felt good today ran between exercises just like Matt Chan does!
Awesome morning! Metcon 8:54mins (i think forgot to write it down) @ 45kgs. Getting stronger woop woop.
Deb’s you are awesome! Well done
XLRGreat 20 Min AMRAP
2 Tyre Flips, 4 SpongeBob Burpees, 8 KB Swings.
18 + 2
24kg KB – I up sized my combo accidentally
Bloody great WOD this morning! First time ever unbroken deadlifts on all counts … PB!
21-15-9
DLs @ 50kg
Row 400
8:30
Great to be with the 9amers this morning.
Snatch 31.5kg these are scary and I don’t like them! There. I said it.
METCON Rxd 9:50
Ouch!
xlr8
18 even with 24kg bell.
Possibly my favourite session ever, deadlifts and running are the best!
6.51 rxd for the Metcon, slightly slow on the running today so you evening people might beat me yet….
Great class this morning at the 9.15am class.
Kate was smokin! very impressive to watch. I had plenty of time in between resting to watch Kate bang out those deadlifts unbroken.
9:25 rxd for me today, my running still sucks! A work in progress…..
Danny you rocked today my 9am friend!! I can’t believe how awesome your lifting and running is right now. Massive improvements over the last few months!! PS. Love training with you, you always make me laugh
18+5 for xlr8
Hi guys. Made it back safe and sound – just a little bit jet-lagged. I just want to thank you all so much for your support and encouragement during the games. I could hear you all yelling in LA!! I had just the best time over there. I was a little bit awe-struck to start with being amongst the best in the world. The event was of a magnitude that you can’t truly comprehend unless you’re actually there. I’m really looking forward to catching up with you all and sharing my experiences.
I went to the games with a realistic expectation of maintaining my 13th place or moving up slightly. I wasn’t expecting a top 10 finish prior to going. As I’ve mentioned to Alex there are a lot of if only’s going on right now as I know I was capable of a top 6 place. Having said that I can’t be too disappointed with a 7th place finish.
I am so grateful to Alex for the programming and coaching to get me in the best possible shape for the games. The programming you set covered everything that came up at the games (and more!). The one thing I wasn’t prepared for (and was probably my undoing) was the 40 degree heat mid afternoon. Also thanks Lisa, Bokke and Irish for your extra coaching during class times.
Finally, many of you may not be aware that I received a generous donation from the CFAK athletes/team fundraising that was started a couple of years ago. This took some of the financial burden off the trip and allowed me to concentrate on training rather than fundraising. Thank you and see you all very soon
WELCOME HOME DEBBIE! Everyone is incredibly proud of you.
Welcome home Debbie!!
SPECIAL PROMOTION – CLOSES THIS FRIDAY!
next 4 members to purchase a tub of 1500MG High Potency Omega (Fish Oil) and a Vitamin D – we’ll give you an extra $10 OFF the already 15% discounted price.
…unless you work outside or get outside in the sun without sunscreen and sunglasses for over 30minutes a day, you should be taking 2x 1000IU Vit-D tablets per day. Get an extra $10 off a 90 cap bottle!
Boost your imune system for winter!
Ouh, im keen Lisa! Will get it tmrw
MOBILISATION MEMBER HOMEWORK is posted to Facebook.
3 Mobilisations to perform this week. Add them to your toolkit and apply them.
http://www.facebook.com/crossfitauckland
(this will be the only homework posted this week).
XLR8 20min AMRAP 8Rnds+2
2 Tyre flips (XXL)
8 Air Squats (sub F#!kn Shoulder)
8 K Bells 24Kg
Long time no see Benny
Thats 18 + 2 (meat!)
Hello from Omarama! Congratulations Deb on an awesome effort, can’t wait to be like you when I grow up! Only one kid though! 55kg dead lift today and 8 min flat! Had to run on ice and dodge the odd dog but all good! Missing you all and can’t wait to see the new club in October!
7:01 Rx’d
Gotta let Kate have her little moment in the sun
Yusss! Thanks Honey Badger
Badger I think it was all about your location in the box…
Where was I for this wod!!!
Elizabeth 7:35 Rxd
Welcome home Debs you absolute legend!
Awsome 9amers class this morning. 9:57 @ 80kg. Awsome to work out with a great group of people, yous rock!
My form for the dead lifts need improvement so had to drop to 90KG and had to slow them down to try to get the form right.
Completed with a 6:54
Much to improve on.
Debs your an awesome athlete and a true inspiration to all of us.- RESPECT!
Great battle with Dayelle tonight, thanks! Not a bad little WOD, managed to get through it in 7:19 RxD.
Yep Machine Gun Kate, you take line honours for this one mate! Haha.