Fri, May 14th

Read Tom’s Story on our Biz Blog

Workout of the Day:
7 Rounds of:
7 Overhead Squats, 45Kg
7 Pull Ups
7 Wall Balls

Post times to comments. Compare to March 6th

then

Clean & Jerk Bleep Test (60Kg)
In this workout you perform one Clean & Jerk (C&J) in the first minute, two C&Js in the second minute, three in the third minute, etc. You continue until you are no longer able to complete the required repetitions in that minute.

Post minutes completed to comments. Compare to February 12th

The Importance of Mobility: The Hips – Mark Sisson
How to Regain & Maintain Hip Mobility – Mark Sisson

Ronan Graham – Athlete Profile
Roger Bateman – Athlete Profile

19 thoughts on “Fri, May 14th”

Double Unders!!

Dont even mention em Pat, was close to regurgitating dinner last night!

Clean and Jerk Beep test – AWESOME!

That “early announcement” is too preposterous to be even close to funny.

I agree with you Roger.

I think it’s a great idea, consider me signed up for the invitational!

Damn! Should have checked my C&J bleep test score before this morning. Might have beaten it had I pulled the thumb out.

What was that saying Eamonn had about double unders again?

They are beyond piss Pat

I don’t know what you guys are talking about by the way.

ah Colm has just informed me.

Everyone knows double unders are the key to elite fitness and I’m so elite that they are beyond piss. It’s all about triple unders in 2010. Rx+.

Hi guys,

Unfortunately we are experiencing water issues here at CFI at the moment. Our water tank has emptied and isn’t filling. We’ve called a plumber who’ll be out today.

In the meantime, we’ve spoken to Brambles across the road who’ve allowed us to use their bathrooms in the interim.

Thanks,

Water is back.

DOMS like NEVER before…EVERYWHERE!

Good ol’ wall balls

Yeah pretty serious DOMS today alright, should make the wall-balls today all the more fun!

12:16 for 7 rounds:

30KG OHS
Full Pull Ups
6KG Med Ball (all I had)

Very last PU took all bloody day!

Great workout today, lots of abuse flying about, love it!

Novice

Michelle – 8:58 (7kg,RR), 10 (7kg)
Gavin – 9:21 (40kg BS, KB), 8/6 (40kg)
Alana – 8:59 (7/G/KB), 6/5 (30kg)
Alan – 5 rnds (35kg FS,G,KB), DB C&Js
Simon – 6 rnds + 2 squats (35kg FS,G,KB), 7+7 (35kg)
Arlene – 8:50 (GS,B,KBS), 6 rnds (DB C&Js)
Kirwin – 6 rnds (GS,B,KBS), 6 rnds (DB C&Js)
Mart – 4 rnds+6 squats (30kg FS,G,KBS), 4 rnds (DB C&Js)

Intermediate

Bren – 6 rnds (20,G), 9 (50kg BS)
Aonghus – 5 (40/R), 5/4 (50kg)
Keith – 6+3 squats, (20kg,R), 6/6 (40kg)
Patrick – 6+1 PU (FS), 5 (45kg)
Aidan – 5+1PU (30kg), 5+5 as rx’d
Couners – 8:13 (10kg,G,KB), 7+7 (22.5kg)
Alex – 9:02 (10kg,G,KB), 7 (25kg)
Robbie – 5 rounds, 4/4 as rx’d

Advanced

Eamonn – 5+5 squats as rx’d, 6/3 as rx’d
David S – 7:10 as rx’d, 9/7 as rx’d
Lisa H – 6 rnds, 2/2
Pat – 7:53 as rx’d, 9/8 as rx’d
Jimminy – 6:38 as rx’d, 7 as rx’d
James P – 2+7 squats, 6/6 as rx’d
Tony – 8:00 as rx’d, 8 as rx’d