8:13PM
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Southern CrossFit's first WOD at our new facility!
6.30pm tonight be there!
From today until the start of next week we will be running a limited class schedule! There is no cost involved as we're still putting the finishing touches on the gym at the moment. Our aim is to have all of this completed by the start of next week.
If you need to fill out your paperwork, use these free workouts this week to get down have a workout on us and sort it out.
Hope to see everyone get down to the new facility tonight!
29 Comments
Reader Comments (29)
2 questions;
1)is 2 pood 32 kg?
2)a good sub for pull ups as the bar at this gym isnt fixed so the whole apparatus just goes everywhere!!
ahh Eva...we meet again. Time for revenge....
last time I only did 3 rounds and already took me 28 mins.
I'm more prepared now, I'm ready and I'm pumped!!!
die die die!
sorry..just watched Bolt...the hamster so funny.
Dave - 2 poods = 32 kg yes
not that many decent subs for pullups to be honest... most pullup progressions (and I know them intimately!!!) all depend on having decent pullup bars....
eva - bloody evil WOD!!! pace yourselves everybody...
carter
damn work... next time!
thats gonna suck doing KB swings with a dumbell at fitness first!
funny enough... i spent the first 4 months doing dumbbelll swings.... I actually found kb swings way easier!!!
carter
Carter - true, blessing in the sky hey that we had to use the dumbells!
WOOOHOOOO - I am there with bells on!!
Screw Eva, I dont like the look of that woman, not my type at all.. hopefully the workout tonight looks a bit more fun than Eva for the first gym class.. (hint hint)..
(Inez, I LOVE the hampster too... I am B-Awesome!!! hehehe)
oh I wished i can join u Robyn...
hmmmm
mayyybe I can? * cheng - can I ? kids? yes?*
cos I cant get workout done this morning due to ^@&*^&*@* playgroup.
No chance i'm missing the first class - waaaaaay to excited!!!! (plus i really need a workout coz i was a lazy biatch y'day)
oooh, Cheng, the pressure is on.. Can Inez join us?? :P
Hayden, Cheng and Jono
Looks like tonight is Day 1 boys...I'm sure you guys are very excited but maybe not as excited as your clients!!!
I'm sure I'm not out of line by saying on behalf of everyone Good Luck with everything We all wish you every possible success with your gym and sure that it will be just that...successful!
Running a business of this magnitude is much like what you guys preach to us about training with the need for effort/hard work, sacrifice, skill, knowledge, desire, goal setting, motivation etc etc and one not to forget Dont over train i.e Dont over work and be totally consumed by what you are doing as no-one wants a tired Coach/Trainer that works too hard and cant give 100% like you all do now, have a balanced life and everything will fall into place.
Again Good Luck and bring on the bumpers
Jarrad and Jo
that was intense! super hard. i thought my arms were gonna fall of during the last KB swings!... so bloody heavy!! haha got pretty wobbly on the treadmill in the last 800m!
did the first set pretty easy... and then realised i picked up the 22.5kg dumbells! no wonder!
had the first 3 sets done in just over 20min... died in the arse after that!
time = 41.20 (but i reckon it would have been about 42.20 with the first set of KB swings at the right weight!)
Good luck with the opening night tonight! (that program would have been heaps easier with a bit of support!!!)
Wow Jarrad, that was intense.. well written too, who knew behind the sarcasm there could be such a serious guy :P Couldnt have said it better!!
Good Luck Guys, wishing you the best!!!
O-M-G
10 K
coming
tomorrow
yikes
this Stevo looks like Dave no.2, so - u gonna do the 10 K ?
well said jarrad and jo!!!
couldn't have said it better!!!
i'll see y'all on the weekend!!
carter
1st Southern XFit class at the new gym..
300's
25 x KB swings 16kg
50 x wall balls 5kg
50 x box jumps 20inch
50 x floor wipers with the ladies 15kg bar
50 x single arm clean & press 8kg
50 x DU's
25 x KG swings 16kg
25.24 mins..
after doing the little box jumps at the rec centre, the 20in killed me..
Sorry to all that put up with me swearing during my DU's, its the one thing i just cant get together at all and i shouldnt have been swearing like that tho, so i will be watching my mouth in the future..
Cheers for the workout :)
Wow
looks tuff.
good job Robyn.
Ooops...I swear too. ( and I'm a mom !!! ).only during a wod ...what happens at the box, stays in the box..I promise!
it only took me two months of crossfit before I was swearing during a WOD....
carter
39.52
1)6.21
2)7.47
3)8.16
4)9.03
5)8.24
+3k run
didnt know if swings were eye level or full extension, so did in between!big changeover time(bout 40 secs as the treadmills are downstairs here)2 unpleasant experiences to recount
1)was warming up with some chins and the bar shape is different to what im used to, clipped my chin and managed to bite thru both sides of my tongue.....lot of blood
2)some arsehole decided to take my dumbell in the 4 or so mins i was running downstairs, eventhough i had put my towel and gearbag over it...not impressed!!
insane time dave. Hope your tongue is alright bud
wow! ur Eva was so fast Dave.
crazy!
Robyn: I saw you taking a photo of everyones times on the board lastnight. Can you check mine for me I forgot. I think it was about 30 minutes haha. Whatever it was, it was AGGGESSSS after everyone else :P I didn't hear anyone swearing lastnight, was too busy dying to notice :)
I think next time I do those floor wipers I will need to put a towel under my shoulders, it feels bruised. Ouch!!
I also want a skipping rope like Lhani's. I could actually do some double unders with that rope OMGOMGOMG!!! :P Thanks for the loan Lhani :)
I have all the times on the camera at home, so i can post everyones tonight if ppl didnt take them down.. :) I always swear during DU's, I get so frustrated at myself that its how i release.. bad me..!
OMG, the floor wipers.. Im with you except I need padding under my whole back.. my spine sticks out quite alot, more than normal, and every time i did one, i was in pain.. I feel like my whole back has bruises down it today..
The skipping ropes are nike and from Rebel Sport chick.. I think Jono/Lhani said it was $20.. I got my rope and jo likes it better than me, damn skipping ropes (most likely my problem being a spaz) but damn skipping ropes!
Sweet!! I'll have to get the time from you so I can record it for next time :) Haha I generally just make whingy noises when I'm frustrated haha.
Ohhhh ouch!! You poor thing. My spine is fine, just my shoulders and right at the bottom of my back.
Awesome. I'll have to go check them out, then I can practice my double unders at home hehe I think it must have a little to do with the rope, because I def stuggled with the 1st rope, then when I used Lhani's I did maybe 4 or so in a row :)
Eva....48.28.
I tore bits of skin on little and ring fingers in the 4th round, so I was struggling to grip the dumbell and do my pull ups.
When shampoo or soap gets on those blisters...it will make anyone cry....
Hope ur finger is ok Reece
Eva with 20 kg KB ( I went the same as Dave - above eye level but not overhead)
51:09
I should have used 24 KB
the 20 KB felt rather light - but ...yea, was a bit apprehansive about my shoulder.
till next time Eva.
52.30
just coming back from a bad cold, plus Running isn't my forte.