EXTRA ... Other Sessions at the Beach

Saturday 10th July 2010 ... HERE Saturday 3rd September 2011 ... HERE
Saturday 25th August 2012 ... HERE Saturday 1st September 2012 ... HERE

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(Return to "Sharon - 2011" albumn)

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

 

Saturday 11th June 2011

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at Trinity Beach . Cairns . Queensland
click on the logo to go to the Official Web Site

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The People

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Sharon ...... Tanya

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Ritchie ...... Lars ...... Scott ...... Johan

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The Program

PART ONE
Warm up ... shuttle run in the soft sand ... completed four times
PART TWO
On the Esplanade in one of the public/picnic/barbeque areas
Complete 20 x push ups and 20 x dips and 20 x squats
Then run down onto the beach and into the water up to your neck
Back out of the water, run up to the top and do eighteen of each of the above exercises
Back into the water ... back to the top ... sixteen of each exercise
Keep repeating this until two of each exercise is done
PART THREE
Coming out of the water after the "two of each", take off for a hard run
Up to the northern end of the beach in the soft sand then back in the hard sand
PART FOUR
Starting near the Esplanade, do 'bear crawls' down to the water
Turn around and the trip back up is via 'broad jumps'
Do this ten fricken times !!
PART FIVE
In to the water ... to remove all the sand from areas where it shouldn't be !!

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"A few notes on the day's workout
and you will see all this in the videos"
Sharon

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How to watch these Two Videos

Alternative #01 Both of these videos are in the 'flash / flv' format ... and they are large files, very large !! ... it depends on your internet connection, but each one will probably stop-and-start the first time you play it ... and this can be damned annoying !!

This is what I suggest

Click PLAY on the first one and then go outside and complete One Hundred Burpees ... when you come back in the video should have played through
So now click PLAY on the other, go back outside and do Fifty Wall Climbs while this one goes through
Head to the shower and then make a coffee

Now sit down, click PLAY and watch yourself ... this time both videos will play through perfectly
   
Alternative #02 You can wait until Tuesday night and I'll have a DVD copy for each of you

I have made one, Sharon has watched it and she reckons it's terrific !!

I guess most of you have a widescreen digital television and here's a chance to see yourself ... life size in your own lounge room !!

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video address = http://www.ronebergcairns.com/2011onwards/general2011_1846.flv
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VIDEO #1
file size = 86.30Mb

Exercises + Water

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12 minutes 23 seconds

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VIDEO #2
file size = 69.80Mb

Crawls + Jumps

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9 minutes 59 seconds

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video address = http://www.ronebergcairns.com/2011onwards/general2011_1847.flv
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