| Saturday 28th January 2012 |
 click on the logo to go to the Official Web Site |
| Saturday 28th January 2012 |
click on the logo to go to the Official Web Site |
x x |
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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 |
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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 |
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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 |
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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 |
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STAGE #05 |
Everybody off to first base to complete 50 x Kettle Ball Swings | |
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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 |
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NOTE #02 |
BLUE TRACK |
Sharon, Kahlia and Rhona completed fifteen of these and not the twenty as detailed above |
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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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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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. 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 . CrossFit Session including Kettle Ball
Swings . Interesting, eh !! |
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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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. Paleo Fig Fudge Balls . Everybody seemed to like these |
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