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Saturday 8th January 2011

and

Saturday 26th May 2012
click on the logo to go to the Official Web Site

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Kettle Ball Swings
Push Ups
Sit Ups
Squats
Jumping Pull Ups


Burpees
and these are being added
to this program the next time
it is completed !!

NOTE - there is a chart suitable for printing at the bottom of this page

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video address
http://www.ronebergcairns.com/2011onwards/general2011_5052.flv

Warm Up

VIDEO

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Lars, seen here
completing a 110kg
deadlift, has set this
'short but intensive'
program as the warm up

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36 seconds

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TIMES and DETAILS

Saturday 8th January 2011 BURPEES - were not part of the program
   
Saturday 26th May 2012 BURPEES - completed as a warm up and are not included in the times

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NAME  DATE KETTLE
BALL		 NOTES and DETAILS TIME
         
Sharon 8th Jan 2011 16kg   40 min 26 sec
   26th May 2012  16kg  completed 75 x burpees as a warm up program  32 min 02 sec
         
         
         
Tanya 8th Jan 2011 20kg  I did not count any 'bullshit' exercises or swings
and tried to complete every single one perfectly		 35 min 12 sec
         
         
         
Ritchie 8th Jan 2011 24kg   31 min 41 sec
         
         
         
Lars 8th Jan 2011 32kg   29 min 10 sec
  26th May 2012 32kg  completed 100 x burpees as a warm up program 19 min 49 sec
         
         
         
Josh 8th Jan 2011 24kg   29 min 27 sec
  26th May 2012 28kg  completed 100 x burpees as a warm up program 24 min 29 sec
         
         
         
Ken 8th Jan 2011 20kg   36 min 55 sec
  26th May 2012 28kg  completed 100 x burpees as a warm up program 28 min 47 sec
         
         
         
Rhona 8th Jan 2011 16kg   39 min 52 sec
         
         
         
Brett 8th Jan 2011 32kg  recovering from knee injury
completed fifty of each exercise ... did not run		 N / A
         
         
         
 Scott  8th Jan 2011  8kg "newbie" ... worked with Brett .. completed fifty of each exercise
time for this adjusted program = 21 min 52 sec
Note from Scott on Mon 21st May 2012 ... Geoff, you forgot to
mention, I then went home and had a sleep for a couple of
hours because I thought I was going to die !!
Note from Justine on Mon 21st May 2012 ... wasn't that your
very first time at crossfit ?? ... my, how far you've come !!		 N / A
   
         
         
Elsie 26th May 2012 50 x 16kg
50 x 12kg		  completed 75 x burpees as a warm up program 31 min 54 sec
         
         
         
Johan 26th May 2012 24kg  completed 75 x burpees as a warm up program 27 min 07 sec
         
         
         
Colin 26th May 2012 20kg  completed 75 x burpees as a warm up program 31 min 40 sec
         
         

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