Untitled Document

(Return to "Sharon - 2010" albumn)----------------(Return to "Sharon - 2011" albumn)----------------(Return to "Sharon - 2012" albumn)

(Return to "Sharon's CrossFit 2009 / 2010" albumn)--------------------(Return to "Sharon's CrossFit 2011" albumn)

(Return to "Sharon's CrossFit 2012" albumn)

Saturday 27th November 2010

and

Saturday 10th September 2011

and

Thursday 31st May 2012

click on the logo to go to the Official Web Site

The Program

"Pyramid Helen"

PROGRAM #01 - Diamond One - Total Run Distance = 2148 metres
.

START

1074 metre Run
which is three laps inside Diamond One
followed by
63 x Kettle Ball Swings
followed by
36 x Pull Ups

... THEN ...

716 metre Run
which is two laps inside Diamond One
followed by
42 x Kettle Ball Swings
followed by
24 x Pull Ups

... THEN

358 metre Run
which is one lap inside Diamond One
followed by
21 x Kettle Ball Swings
followed by
12 x Pull Ups

PROGRAM #02 - Diamond Two - Total Run Distance = 2400 metres
.

START

1200 metre Run
which is three laps outside Diamond Two
followed by
63 x Kettle Ball Swings
followed by
36 x Pull Ups

... THEN ...

800 metre Run
which is two laps outside Diamond Two
followed by
42 x Kettle Ball Swings
followed by
24 x Pull Ups

... THEN

400 metre Run
which is one lap outside Diamond Two
followed by
21 x Kettle Ball Swings
followed by
12 x Pull Ups

Thursday 31st May 2012 - slightly different exercise totals were completed ... round one = 63 / 42 ... round two = as above ... round three 24 / 12

***************************************************************************

Notes and Results

NAME	TOTAL RUN	EQUIPMENT	TIME	NOTES

Sharon
27th Nov 2010	2148 metres	16 kilo ball	37 mins 46 secs
10th Sep 2011	2400 metres	16 kilo ball blue powerband	35 mins 23 secs
31st May 2012	2400 metres	16 kilo ball blue powerband	34 mins 43 secs


Tanya
27th Nov 2010	2148 metres	16 kilo ball	30 mins 04 secs
10th Sep 2011	2400 metres	20 kilo ball blue powerband	27 mins 58 secs


Ritchie
27th Nov 2010	2148 metres	24 kilo ball	30 mins 10 secs
10th Sep 2011	2400 metres	24 kilo ball orange powerband for the 24 pull ups	29 mins 37 secs	worked with a back injury


Josh
27th Nov 2010	2148 metres	20 / 24 kilo ball	24 mins 26 secs


Lars
27th Nov 2010	2148 metres	24 kilo ball	23 mins 31 secs
10th Sep 2011	2400 metres	32 kilo ball	25 mins 35 secs
31st May 2012	2400 metres	28 kilo ball	24 mins 55 secs


Rhona
27th Nov 2010	2148 metres	16 kilo ball	33 mins 50 secs
10th Sep 2011	2400 metres	16 kilo ball blue powerband	33 mins 08 secs


Matt
27th Nov 2010	2148 metres	24 kilo ball	32 mins 00 secs


Ken
27th Nov 2010	did not finish	8 / 16 kilo ball	27 mins 40 secs did not finish	reached the second round before retiring !!
10th Sep 2011	2400 metres	24 kilo ball red powerband	27 mins 24 secs
31st May 2012	2400 metres	28 kilo ball red powerband	30 mins 41 secs


Jess
10th Sep 2011	2400 metres	12 kilo ball bench/jump pull ups	33 mins 34 secs


Johan
31st May 2012	2400 metres	24 kilo ball orange powerband	30 mins 52 secs


Elsie
31st May 2012	2400 metres	12 kilo ball blue powerband	32 mins 06 secs


Millie
31st May 2012	2400 metres	12 kilo ball blue powerband	31 mins 41 secs


Colin
31st May 2012	2400 metres	20 kilo ball red powerband and orange powerband for the 12 pull ups	37 mins 31 secs