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Saturday 28th January 2012
click on the logo to go to the Official Web Site

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CrossFit Routine

"Something Different" ... Diamond Two

program designed by Brett

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INFORMATION

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STAGE
#01
RED
TRACK
Athlete 1 - completing push ups
Athlete 2 - run from home plate to first base ... once there, lie flat on your back ... then get up and run around the base and back to home plate
Athlete 1 now runs and Athlete 2 starts the exercise ... each to complete 10 x runs and 10 x push ups
     
STAGE
#02
GREEN
TRACK
Athlete 1 - completing full body planks
Athlete 2 - run from home plate to second base ... once there, lie flat on your back ... then get up and run around the base as per the track and back to home plate
Athlete 1 now runs and Athlete 2 starts the exercise ... each to complete 10 x runs and 10 x full body planks
     
STAGE
#03
PINK
TRACK
Athlete 1 - completing sit ups
Athlete 2 - run from home plate to third base ... once there, lie flat on your back ... then get up and run around the base as per the track and back to home plate
Athlete 1 now runs and Athlete 2 starts the exercise ... each to complete 10 x runs and 10 x sit ups
     
STAGE
#04
BLUE
TRACK
Athlete 1 - completing squat holds
Athlete 2 - run from home plate to home plate as per the track
Athlete 1 now runs and Athlete 2 starts the exercise ... each to complete 20 x runs and 20 x squat holds
     
STAGE
#05
Everybody off to first base to complete 50 x Kettle Ball Swings
     
     
     
NOTE
#01
TEAL
TRACK
This shorter run was used by Sharon and Colin ... they still did the 'lie down' at each of the stations and returned via the bases
     
NOTE
#02
BLUE
TRACK
Sharon, Kahlia and Rhona completed fifteen of these and not the twenty as detailed above
     
NOTE
#03
  Sharon, under orders from Brett, did not complete any of the four exercises ... but did all the running (teal track) and the 50 x Kettle Ball Swings
     
     

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Grouping and Details and Times

REMEMBER

do not compare times

this chart is to check on

YOURSELF

the next time this program is completed

NAME DATE KETTLE BALL WEIGHT TIME
       
Tanya Sat 28th Jan 2012 20 kilo 1 hour 14 mins
Colin Sat 28th Jan 2012 16 kilo 1 hour 18 mins
     
       
Sharon Sat 28th Jan 2012 16 kilo 1 hour 15 mins
Kahlia Sat 28th Jan 2012 16 kilo 1 hour 15 mins
Rhona Sat 28th Jan 2012 16 kilo 1 hour 15 mins
       
       
Ritchie Sat 28th Jan 2012 36 kilo 1 hour 16 mins
Brett Sat 28th Jan 2012 36 kilo 1 hour 16 mins
       
       
Scott Sat 28th Jan 2012 28 kilo 1 hour 08 mins
Lars Sat 28th Jan 2012 32 kilo
Lars and his Kettle Ball - 11 secs

1 hour 08 mins
       
       
Ken Sat 28th Jan 2012 28 kilo 1 hour 11 mins
Josh Sat 28th Jan 2012 ?? kilo 1 hour 11 mins
       

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Computer Statistics

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As you all know, Tanya is in training for the

"HALF MARATHON"

which is part of this ...

... and click HERE to go to the Official Web Site

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As a training aid, she wears one of these processors ...

... and click HERE for complete details

When she gets home, she can download and record
heaps of information and some of the details
from today's CrossFit Session are shown below

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CrossFit Session including Kettle Ball Swings
Time - 1.14.38 minutes
Distance - 7.8 km
Max heart rate - 166 bpm
Avg heart rate - 148 bpm
Max speed - 36.0 kmph
Avg speed - 6.3 kmph
Calories burned - 655

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Interesting, eh !!

PLUS

Tanya also rode to and from Trinity Beach while the rest of you had your big arses in an airconditioned car seat

Ride - Home to Trinity Beach
Time - 50.1 minutes
Distance - 20.17 km
Max heart rate - 151 bpm
Avg heart rate - 134 bpm
Max speed - 36.0 kmph
Avg speed - 24.2 kmph
Calories burned - 409
Ride - Trinity Beach to Home
Time - 50.47 minutes
Distance - 21.45 km
Max heart rate - 150 bpm
Avg heart rate - 136 bpm
Max speed - 35.1 kmph
Avg speed - 26.3 kmph
Calories burned - 373

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After CrossFit Snack

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Paleo Fig Fudge Balls

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Everybody seemed to like these
so here is the recipe from Tanya

Ingredients

1 ½ cups raw cashews
2 cups dried dates or figs
(I used dates)
3 tablespoons unsweetened shredded coconut
1 teaspoon vanilla extract
1 tablespoon honey
4 tablespoons unsweetened cocoa powder
1 teaspoon coarse sea salt
(because it’s better than all other salts - period)

Instructions

Take any of the leftover stem off your dried figs
Throw everything in your food processor on high until you get a paste - it takes a while
(my magic bullet didn’t work and my friend’s blender didn’t work)
Now use your hands to make balls any size you please
Try not to eat all of them in one sitting !!


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