The bar is not going to get any lighter boys!
Warm-up
400 metre run
Tabata mashup (squats and Pull-ups)
4 minutes per exercise - as many reps as possible (30 seconds rest in between exercises)
Double unders
Squat clean (42.5kg/30kg)
Press-ups
Push press (42.5kg/30kg)
Pull-ups
Over-head Squat (42.4kg/30kg)
Just a quick post before we all go to bed. I know I'm on the wrong day but I've got to say how impressed I was to see all the r'xd times on the board tonight. I train late so I get to see most peoples times. What an effort by everyone the Filthy Fifty is a tough WOD if you don't beleive me take a look at the comments on the crossfit main site. This is happening more and more, and your efforts combined with fantastic coaching of Mat and Claire on a daily basis makes Funct Fit the envy of most gyms. What you have acheived over the past six months as crossfitters most peolpe will not get close to following 20 years of attending a regular gym. Imagine where we will be in say 2 years, 5 years 10 years even(well in my case close to being a pensioner). Spread the word guys, Its already out there, and if you're one of the many who look at our site and think your training isn't doing enough for you, come along and join in, I guarantee you will see results straight away!
ReplyDeleteOne final note, sorry to go on a bit, Gav, tell Jamie when you see him he can be Face but only when we do the A-Team. I told him he could but I don't think he believed me.
Jon FF
Jon - I think you should be Murdoch when we do the A team!
ReplyDeleteThanks for the encouragement last night guys its what got me under 30 minutes!
GAV
Yeah boy! Gav worked out last night you were actually about 7 min faster than last time when you factor out DU's. Awsome PR anyway with the r'xd. Saw todays workout and thought this one will suite the Big Guns, Matt SP, Matt FF, Gav & the machine. Old Jon's gonna get his but whipped by the heavy deads. Mamma Mia! (and I don't mean Pierce Brosnan).
ReplyDeleteJon
On a seperate note sorry for the sermon last night, got a bit carried away.Didn't mean to preach. Thinking of setting up a confessional though.
ReplyDeleteJon aka the reverend.
Dear reverend,
ReplyDeleteI found this website while searching the net trying to adapt my training programme. I have heard of Crossfit and live in the south wales region. I have become very disillusioned with "regular" training techniques such as curling and bench pressing. Could crossfit help?
I hear you my son,
ReplyDeleteBlessed are those that see the error of their ways. The road to salvation can be hard and tough but you are on the right path to righteousness. With crossfit you will be doing Girls not curls. You will often also get to see Girls doing Girls!
You can't argue with that from whatever point of view you take.
I hope this helps with your trainning dilma.
The Rev
Girls doing girls has to be better than choirboys eh reverand
ReplyDeleteWhat is the problem with BENCH and CURLS????? i personally get along great with them....haha
ReplyDeleteJack
Yes this is true 6:34 but we do cater for everyones tastes at Funct Fit. Watch out for the Nasty boys.
ReplyDeleteThe rev
comments like that our Jack will get you 20 hail marys' and a round of bottom to bottom Tabata squats if you carry on. I will let this one pass but don't let me have to bring it to the attention of the pope!
ReplyDeleteThe Rev
Hey Funct Fit Top Gun breaking news! new member initiated tonight following his demolition of the "Mcghee" WOD. Decided by Slider, Maverick, Charlie & Viper. SP no one could come close to your heavy deads. Sub Zero man! Your Funct Fit Top Gun call sign "Jester". Watch out everyone big GA means business.
ReplyDeleteViper
Yes but the Machine is yet to go, She's good on the deadlifts (apart from everything else) she might catch him.
ReplyDeleteShe may well do and it will be a monumental effort if she does. I saw the way SP finished, he flew his last round. Yes we have a call sign lined and waiting for her, just waiting for her next big performance (they generally all are mind you!).
ReplyDeleteViper
MPD stands for multiple personality disorder! you had better watch our Jon.
ReplyDeleteJon FF
Leave it out will you he wants to worry more about posting comments to himself. I'm off to post on the crossfit main site now. See you all in confessionals after Fidays WOD.
ReplyDeleteThe Rev
Just come back from main site, Speal 28 rounds plus DL plus some PU. Not many others touching base with you Matt. Nice work brother.
ReplyDeleteJon FF
Reverand,
ReplyDeleteI hope you can help, I understand you know my friend Jon. Please forgive him as he has sinned. He is a married man father, and he is getting excited about a girl called Cindy. Now father, we all know this girl and she makes us all very nervous. Please help him father before it is too late.
Hmm, yes this is true, as punishment for his sins AND because he cannot make Funct Fit tonight he will have to SDHP FAT for todays WOD as punishment!
ReplyDeleteThe Rev
Jon - I think you have completely lost the plot!!
ReplyDeleteHowever, as a Funct Fit legend - you are forgiven!
Max 19 rounds WOW, that gotta hurt. Are you related to The Cyborg? Final Top Gun entry call sign "Merlin".Keep leading the way Girl!
ReplyDeleteGotta crunch some numbers now, catch you all later.
Viper
Hi Jon,
ReplyDeleteHave just come across your views whilst surfing the net. I am starting a cult here in Texas and I believe you are just what we are looking for. If you are interested please call me free on 1-800-TOPGUN.
Yours Rev David Koresh
No No No No!!! Sorry Dai I've got a full diary what with 3 on and 1 off taken as active rest. I had a great album once by "The Cult" though called Love on cassette. It was a classic but got chewed up by my old rover 216. Think I might try and download it for training.
ReplyDeleteJon
No No No No! Sorry Dai my diary is full what with the 3 on and 1 off taken as active rest. I used to have a great album by "the Cult" called love. It was a classic but got chewed up by my old rover 216. Might try and find it again for training, would go well with Fran.
ReplyDelete