nice one jarrad and inez!!!

top 10 in Oz for weight class... sweet!!! love the deadlift socks too... great idea, time to find those footy socks...must be in the back of the cupboard...

i'm really really hoping for a max effort strength today...hint hint hint.

and jarrad, you're right, those abmat situps are really starting to hurt...

carter

CONGRATULATIONS JARRAD!!!!
awesome stuff - wow , top 10 thats fantastic!!!!!

Congrats Jarrod - Love your work - straight to the top hey, no stuffing around.

Congrats guys - gotta say it was very motivating watching you both compete.. :)
as for the WOD.. gonna try this tonight hopefully but to start the day off it was;
AMRAP
5 push ups, 10 med ball cleans, 15 d/u or 35 skips (I did norm skips today).
9 rounds, 5 push ups, 4 med ball cleans..
really struggling getting back into the whole exercise thing after the time off, im dying.. and I HATE, HATE, HATE med ball cleans..!!!

as Rx'd
bloody 24:31
1st time using ring dips....my arms were like jelly to do the burpees....
still shaking an hour after the work out...

good work Inez..
I tried ring dips and they are HARD.. I couldnt even keep my arms together to do them.. :P
question: approx how far was the 21 calorie row??

Wow big congrats Jarrad and Inez!! :) I agree with Robyn, I left feeling extremely motivated. Nice work!

13.53 as R'xd
if you get your ass moving the row isn't that long.... I think Jono said about 23sec for my last row...?

The 15 deadhang pullups were impressive! Good job Nez!

17.22

Once again, In the 1st round, I thought I was going to destroy your time Hayden. Then the ring dips in the 2nd and 3rd round cut my balls off lol

pretty much did the pushpresses unbroken except for the 2nd round of 15

Thanks for looking after the kids while I was at TSC Reece :D

Congrats guys on an awesome effort on the weekend!

great work at your first comp Jarrad. I was impressed with your technique on all 3 lifts, must be good coaching at Southern Crossfit. Hope to see you in October at our next comp, hopefully a few others at Southern Crossfit will be inspired to try powerlifting too, especially with new WA raw records available for breaking

Thanks everyone for your kind words

Like everyone else I cant wait until the gym is open so we can all train properly unlike at Fitness First now....bring on the bumpers!!!!! I'm sure having the right equipment, facilities and trainers our numbers will all get alot bigger and faster.....Hurry up boys!

HUGE THANKS to Haydos for training me ...Cheers Coach....Whats next?

Oh and before I go I would like a nomination form to fill out for the "We Hate Double Unders Club" tried them in this mornings workout....one word..... U - G - L - Y

i'm looking forward to the new facility too!!!

i reckon we can add another 30kg to your total just by egging you on jarrad!!!! good that you hit your target of 500!!!

did CrossFit Football Total
1rm (3 attempts)
power clean - 80 - 85 - 90
deadlift - 160 - 165 - 170(f)
bench press - 100 - 110 - 115 (f)
squat - 110 - 130 - 150(f)
total of 495kg ...

started way too low for the power cleans.... final squat was ugly....went way way way way past parallel and couldn't drive up!!! damn it!!!

oh..well... good wod to finish up at fitness first!!!

here's to no more dirty looks and a decent pullup bar system and rings and bumpers plates....

carter

I really enjoyed tonights work out :) I'm extremely excited about feeling stronger in my push ups ect and also excited about feeling like the 8kg kb's were a bit too light on Sunday. Great to know that this is really working for me!!

Thanks heaps guys! Can't wait till the gym opens. I'm very excited!!

do you do an olympic style backsquat like jono? or just a powerlifting backsquat?

great job..so you ended on 130kg and didnt go for anymore?

Astrid..you've come along way from the first workout in the park..Im glad that you're motivated to improve.The worse thing about crossfit is the addiction..you get addicted to beating your numbers, improving on your weaknesses..it's neverending.

you kicked my butt Astrid.. :D
It's on now... haha :P
We've got bali bodies to work towards!!!

Cheng : I'm totally addicted!! I really look forward to the sessions. I think I check this site more than I check facebook these days!!! Now thats saying something :P

Robyn: Watch out..the tiger is after the bear!!!! :P I also just just read your comment as I was shovelling bacio ice cream into my mouth....um yeah REALLY working hard towards that bali body there hehehe

13.45 but with normal tricep dips, genuinely thought id come in uner 10 mins for this but there was absolutely no spring left in the burpees, felt like i had t-rex arms when i was tryin to get up off the floor!!

cheng..... only had 3 attempts at each lift.... the 150kg was on the third attempt.... should have started at 130kg.... it was a powerlifting backsquat. technique went to pot... didn't set myself and didn't take a deep enough breath and just sat back way too deep. setttled on the bottom and for some stupid reason breathed out. bah.bah.bah... 150kg is definitely getable....

go the bacio ice-cream!!! in a month, in a month... got to earn the next treat!!! ferroro rocher ice-cream from il gelato...yumyumyum....

dave - love the t-rex arm description.....

Hmm i'm really scared to do this workout this arvo now - after reading about t-rex arms and not being able to get spring in those burpees.. Ay yi yi..

Those are some impressive numbers Carter....good job.

I need to work on my diet..its gone to crap in the last month....had a bacon & egg sandwich this morning, I feel guilty.

breakfast of champions reece!!

I had a full english fry up 2 days ago

hashbrown, mushrooms, bacon, eggs...mmm.

21, 15, 9
Push press 35kg
Dips
Burpees
Calorie row
16.55
Happy now I posted my time!! Nice work Lhani wanting to do ring dips!!

Wow, 28 comments..
Did this tonight but had to do 20kg push press and assisted dips (35kg I think??) coz im a little weakling espesh in my arms :P
i thought id struggle bad with the burpees but i felt pretty sweet getting through them.. I just struggled with EVERYTHING else... haha..
19.39..

Trained with Richelle tonight - same info. Time: 20.53
Was looking forward to the ring dips ! Lucky i had Richelle and Jonathon to kick some sense into me ! Would still be there right now !