|
Saturday 18th December 2010 Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 21st January 2012 Saturday 28th April 2012 Saturday 21st July 2012 |
 click on the logo to go to the Official Web Site |
|
x A Letter from Rhona to Herself |
|
video = http://www.ronebergcairns.com/2011onwards/general2011_0803.flv |
x 2 minutes 53 seconds One of the above exercises is a little bit
unusual NOTE #01
... 0 minute 52 second mark NOTE #02
... 2 minute 23 second mark |
|
Saturday 18th December 2010 . |
unfortunately no records were kept .. 
.. the person responsible has been suitably punished and we are
very confident this sort of thing should not happen again |
| Saturday 6th August 2011 | Today's session was after the running of the "Beep Test" during which everybody reached a 'Personal Best' and maybe that is why some of the times have 'blown out' ... just nothing left in the legs !! |
| Saturday 6th August 2011 | PHOTOS and VIDEO below |
| Saturday 1st October 2011 |
Some comments on Facebook |
| Saturday 21st January 2012 |
More comments on Facebook
|
| Saturday 28th April 2012 |
Something different today !! ... a run was completed
both before and after the program ... this was from the clubhouse
slab to the train tracks, back to the entrance gates, then to
the train tracks again and returning to the slab ... this would
be a distance of of approx One Kilometre before and then after
for a total of Two Kilometres ... the times are
included in the "NOTES" section below Some comments on Facebook  |
|
NAME DATE |
BOX JUMPS |
PULL UPS |
KETTLE BALL |
PUSH PRESS |
WALL BALL |
DOUBLE UNDERS |
TIME | NOTES |
| SHARON | ||||||||
| 19-03-11 | tuck jumps | 46 : 07 | ||||||
| 14-05-11 | tuck jumps | 39 : 58 | improved | |||||
| 02-06-11 | tuck jumps | 37 : 19 | improved again | |||||
| 06-08-11 | wall | blue | 16 | 15 + black | 5 | tuck jumps | 46 : 33 | see the note at top of page |
| 01-10-11 | wall | blue | 16 | 15 + silver | 5 | tuck jumps | 47 : 43 | |
| 21-01-12 | g'stand | 3 step | 16 | 20 | 5 | tuck jumps | 47 : 15 | a slight improvement |
| 28-04-12 | wall | jumping | 16 | 20 / 12.5 | 5 | tuck jumps | 49 : 58 | time including run = 64:15 |
| 21-07-12 | wall | jumping | 16 | 10 | 5 | tuck jumps | 36 : 12 |
improved by over 13 minutes used a lighter weight for push press due to sore wrist |
| TANYA R | ||||||||
| 19-03-11 | tuck jumps | 34 : 24 | ||||||
| 02-06-11 | tuck jumps | 34 : 24 |
exactly the same time as on 19th March 2011 A note from Tanya Even though I got the same time as before, I am quite happy with it ... we are all doing much higher box jumps now ... plus I lifted a 4 kilos heavier kettle bell and my push press bar was heavier by 5 kilos PS - I think Johan needs to tested for performance enhancing drugs !! |
|||||
| 06-08-11 | wall | blue | 20 | 25 | 8 | tuck jumps | 37 : 55 |
see the note at top of page carried a 10 kilo plate overhead during the lunges |
| 01-10-11 | wall | blue | 20 | 20 | 8 | tuck jumps | 37 : 10 | improved |
| 21-01-12 | wall | 3 step | 20 | 20 |
30 x 9 20 x 5 |
tuck jumps | 33 : 33 | !! personal best !! |
| 28-04-12 | wall | jumping | 16 | 20 | 5 | tuck jumps | 33 : 27 |
!! personal best !! time including run = 44:55 |
| BRETT | ||||||||
| 19-03-11 |
abbreviated program due to back injury |
|||||||
| 21-01-12 | wall | 1 step | 36 | 40 | 9 | tuck jumps | 38 : 15 | |
| KAHLIA | ||||||||
| 21-01-12 | g'stand | 1/3 step | 16 | 10 | 5 | tuck jumps | 40 : 03 | first timer |
| RITCHIE | ||||||||
| 19-03-11 | tuck jumps | 41 : 45 | ||||||
| 20-07-12 | N / A |
Note from Ritchie in Mackay "I did the 'Filthy Fifty' on Friday night ... there were too many people at the gym and it took me over an hour ... and that doesn't count !!" |
||||||
| LARS | ||||||||
| 19-03-11 | double under | 29 : 35 | ||||||
| 14-05-11 | double under | 26 : 23 | improved | |||||
| 02-06-11 | double under | 25 : 15 | improved again | |||||
| 01-10-11 | wall | 24 | 40 | 10 | double under | 23 : 28 | improved again | |
| 21-01-12 | wall | 1 step | 24 | 40 | 9 | double under | 23 : 52 | almost a new record !! |
| 28-04-12 | wall | jumping | 24 | 40 | 9 | double under | 24 : 18 | time including run = 33:50 |
| KEN | ||||||||
| 19-03-11 | tuck jumps | 45 : 21 | ||||||
| 14-05-11 | N / A |
 started but had to leave for an urgent call out |
||||||
| 02-06-11 | blue | tuck jumps | 37 : 27 | improved by almost 8 minutes | ||||
| 01-10-11 | wall | red | 24 | 40 | 10 | tuck jumps | 44 : 37 | |
| 28-04-12 | wall | jumping | 24 | 40 | 9 | tuck jumps | 46 : 22 | time including run = 56:50 |
| COLIN | ||||||||
| 21-01-12 | g'stand | bench | 12 | 20 | 5 | tuck jumps | 32 : 38 |
first timer completed 30 of each exercise |
| 28-04-12 | g'stand | jumping | 16 | 20 | 5 | tuck jumps | 48 : 04 | time including run = 61:52 |
| 21-07-12 | tyre | jumping | 20 | 20 | 5 | tuck jumps | 38 : 57 | improved by 9 minutes |
| JOHAN | ||||||||
| 14-05-11 | tuck jumps | 44 : 33 | ||||||
| 02-06-11 | tuck jumps | 32 : 10 | improved by over 12 minutes | |||||
| 21-01-12 | wall | 1 step | 20 | 40 | 9 | tuck jumps | 42 : 16 | needs more vitamins !! |
| 28-04-12 | wall | jumping | 24 | 40 | 9 | tuck jumps | 46 : 48 | time including run = 58:15 |
| 21-07-12 | wall | jumping | 24 | 40 | 9 | tuck jumps | 33 : 30 | improved by over 13 minutes |
| ELSIE | ||||||||
| 21-01-12 | DNF |
Injury "very sorry to say I’m out for the week ... I have pulled my 'lower rectus abdominal muscle' ... one good thing, I have very strong prescription pain killers and I will save some for the next 'Filthy Fifty' test" |
||||||
| 28-04-12 | g'stand | jumping | 12 | 12.5 | 5 | tuck jumps | 47 : 45 | time including run = 60:20 |
| 21-07-12 | tyre | jumping | 16 | 12.5 | 5 | tuck jumps | 35 : 48 | improved by 12 minutes |
| MILLIE | ||||||||
| 28-04-12 | g'stand | jumping | 12 / 16 | 12.5 | 5 | tuck jumps | 43 : 25 | time including run = 55:37 |
| SCOTT | ||||||||
| 14-05-11 | tuck jumps | 39 : 32 | ||||||
| 02-06-11 | tuck jumps | 32 : 13 | improved by over 7 minutes | |||||
| 06-08-11 | wall | 24 | 40 | 10 | tuck jumps | 40 : 26 | see the note at top of page | |
| 21-01-12 | wall | 1/3 step | 20 | 40 | 9 | tuck jumps | 36 : 02 | improved |
| 28-04-12 | wall | jumping | 24 | 40 | 9 | tuck jumps | 40 : 15 |
time including run = N/A took Grace for the walk !! |
| JUSTINE | ||||||||
| 28-04-12 | g'stand | jumping | 12 | 10 | 5 | tuck jumps | 42 : 50 |
babysitting duties as well !! time including run = 58:04 |
| JESS S | ||||||||
| 01-10-11 | slab | bench | 12 | 10 + silver | 5 | tuck jumps | 48 : 31 | |
| 21-01-12 | slab | bench | 16 | 10 | 5 | tuck jumps | 43 : 33 |
five minute improvement !! completed ?? instead of 'knees to elbows' |
| 28-04-12 | g'stand | jumping | 16 | 12.5 | 5 | tuck jumps | 48 : 26 |
completed dips instead of 'knees to elbows' time including run = 65:23 |
| JESS O | ||||||||
| 21-07-12 | tyre | jumping | 12 | 10 | 5 | tuck jumps | 34 : 40 | first timer - newbie !! |
| TANYA H | ||||||||
| 14-05-11 | double under | 30 : 57 | ||||||
| TIARA | ||||||||
| 02-06-11 | tuck jumps | 44 : 20 | ||||||
| CHLOE | ||||||||
| 02-06-11 | tuck jumps | 45 : 20 |
abbreviated program as set by Lars |
|||||
| RHONA | ||||||||
| 19-03-11 | tuck jumps | 41 : 15 | ||||||
| 14-05-11 | tuck jumps | 37 : 26 | improved | |||||
| 06-08-11 | slab | blue | 16 | 15 + black | 3 / 5 | tuck jumps | 46 : 11 | see the note at top of page |
| 01-10-11 | g'stand | blue | 16 | 15 + silver | 8 | tuck jumps | 45 : 39 | improved |
| 21-01-12 | g'stand | 1 step | 16 | 10 | 5 | tuck jumps | 44 : 14 | improved again |
| JOSH S | ||||||||
| 19-03-11 | tuck jumps | 38 : 24 | ||||||
| MATT | ||||||||
| 14-05-11 | tuck jumps | 41 : 37 |
 had lots of pauses to indulge in this activity |
|||||
| 06-08-11 | wall | 24 | N / A |
unwell and stopped at "Knees to Elbows" approx 29 minutes |
||||
|
NAME DATE |
BOX JUMPS |
PULL UPS |
KETTLE BALL |
PUSH PRESS |
WALL BALL |
DOUBLE UNDERS |
TIME | NOTES |
...............................................
.....................................................................
|
Important Note This video file is huge ... in fact, it's 119Mb It is the largest and longest CrossFit
video EXTRA - if you want to wait, you will receive a copy on DVD |
Yes, it will stop/start the first time through Yes, it will take some time to completely download The best way to watch it is to click the 'PLAY' button, then go have a cup'o'tea or a rum'n'coke or do the dishes and housework while it plays through the first time When finished, click the button again and it will play perfectly |
