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Thursday 16th September 2010

photos and video below

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a similar program was completed on
Saturday 12th February 2011
and click HERE for those details
click on the logo to go to the Official Web Site

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The Program

Designed and Developed by Lars

The Warm Up

Working on Diamond Two, everybody completed two laps, running in a line a metre inside the fence
During the run, Lars called for different styles of running including
jogging
sideways
high knees, and
sprinting from the end of the line up to the front

The Program

Lap of Diamond Two
which is a distance of around four hundred metres

Followed by
25 x box jumps
15 x push ups
15 x sit ups
15 x squats, and
90 feet of duck walking

Lap of Diamond Two ... this time running backwards

Exercise program again ... followed by another lap

Exercise program again ... followed by another lap running backwards

Exercise program for the fourth time ... followed by a lap to finish

The 'start-to-finish' times for each person are noted below

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The People

Injured

and is now in control of the Clipboard and Stopwatch

32 minutes 46 seconds

24 minutes 59 seconds

29 minutes 07 seconds

26 minutes 52 seconds

23 minutes 55 seconds

19 minutes 50 seconds


32 minutes 46 seconds

and he is fabulous in the video !!

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CrossFit required ... URGENTLY !!

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A few examples of what the guys watching store
security cameras have to look at ... every single day !!

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The caption on this photo reads:

"it's like a big pink garbage bag
filled with creamed corn and door knobs"

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The Video

NOTE #01 - this video is a large, a very large, file ... it is 61.90Mb in the 'flv' format ... depending upon your internet connection speed, it may stop/start the first time through ... which is damn annoying !! ... the best way to watch it is to click the 'PLAY' button, then go and have a cup'o'tea or a rum'n'coke while it plays through ... after it's finished, click the button again and it will play perfectly

NOTE #02 - there is a sound track ... remember to crank up the volume

NOTE #03 - a DVD copy is available ... free of charge ! ... terrific quality, and you can watch yourself on a big-screen television ! ... just send me an email by clicking HERE


video = http://www.ronebergcairns.com/2010onwards/general2010_4235.flv

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Video Duration = 18 minutes 58 seconds

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