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Tuesday 16th March 2010

CrossFit Program

Today's Details
it all starts with a run of approx 240 metres

followed by 30 x kettle ball swings
and 30 x squat jumps
and 30 x dips

and then do the run again

followed by the above exercises

and then the run

and, of course, you gotta do the exercises again

and let's finish off by doing the run one more time !!

The Results
Brett finished in 15 minutes 10 seconds
and Ritchie came in soon after
Tanya was next followed by Kahlia
Sharon and Andria then arrived, with times in the 17 minutes

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VIDEO

Notes on the Video

The video runs for approx 8 minutes 30 seconds

I encoded it in "high quality" which resulted in a file size of 43.5Mb ... very, very big !!

It will take a while to download ... so here is a suggestion
After clicking on the 'PLAY' button, walk away from your computer and head to the kitchen
Make a cup'o'tea, grab a smoke, and by the time you've finished it would have played through the first time
I suggest this because, depending on your internet connection, the first time through could be a bit stop-and-start

Then hit the 'PLAY' button again and it will be perfect
!!--and it is a great video--!!


As well as the "Six Super Stars" shown in the above photo, the video also includes Tai, one of our On-Course Scrutineers
Dressed in the Official CrossFit Red, you'll see him around the course, encouraging the participants !!


video file address = http://www.ronebergcairns.com/2010onwards/general2010_1289.flv

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