|
Saturday
9th October 2010 !! dozens of photos and videos below !! |
 click on the logo to go to the Official Web Site |
|
Saturday
9th October 2010 !! dozens of photos and videos below !! |
click on the logo to go to the Official Web Site |
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"THE MURPH" .
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| TOTAL RUN DISTANCE | DETAILS | NOTES |
| 1600 metres |
outside the fence on Diamond Two = 400 metres completed two laps at the start and two at the finish |
this distance was once used by Shae |
| 2240 metres |
from the clubhouse to the train track and back
again = 560 metres completed twice at the start and twice at the finish |
this track is used when the fields are too wet |
| 2400 metres |
outside the fence on Diamond Two = 400 metres completed three laps at the start and three at the finish |
this distance was once used by Sharon, Rhona and Jess |
| 2896 metres |
inside the fence on Diamond Two = 362 metres completed four laps at the start and four at the finish |
|
| 3200 metres |
outside the fence on Diamond Two = 400 metres completed four laps at the start and four at the finish |
this is the 'official' run |
| 3360 metres |
from the clubhouse to the train track and back
again = 560 metres completed three times at both the start and the finish |
same as the '2240' but with an extra two laps |
| Tuesday 29th November 2011 |
Unfortunately the "Total Run Distance"
was not recorded ... but I'm guessing that it was the Official
Run of 3200 metres ... also, no notes were made concerning the
use of powerbands for the pull ups In respect to times, there is a JOSH with a time of 45mins 59secs but is it 'S' or 'K' ?? |
|
NAME and DATE |
TOTAL RUN DISTANCE |
TIME | NOTES |
| SHARON | |||
| Sat 9th Oct 2010 | 2896 | 58 mins 24 secs | |
| Sat 15th Jan 2011 | 2240 | 48 mins 17 secs | |
| Sat 5th Feb 2011 | 2896 | 60 mins 09 secs |
shorter run than the others 'cause she forgot
her shoes used blue powerband for pull ups |
| Sat 18th Jun 2011 | 2400 | 37 mins 38 secs | used blue powerband for pull ups |
| Tues 20th Sep 2011 | 3200 | 49 mins 44 secs |
used blue powerband for pull ups completed 100 'man / full' push ups |
| Tues 29th Nov 2011 | see note above | 58 mins 45 secs | |
| Sat 3rd Mar 2012 | 3360 | 57 mins 21 secs | used blue powerband for pull ups |
| TANYA | |||
| Sat 9th Oct 2010 | 2896 | 45 mins 42 secs | |
| Sat 15th Jan 2011 | 2240 | 35 mins 39 secs | |
| Sat 5th Feb 2011 | 3360 | 50 mins 42 secs |
used red powerband for 35 pull ups and blue
for last 65 completed 'man / full' push ups |
| Sat 18th Jun 2011 | 3200 | 38 mins 23 secs | used blue powerband for pull ups |
| Tues 20th Sep 2011 | 3200 | 40 mins 54 secs | used red powerband for pull ups |
| Tues 29th Nov 2011 | see note above | 51 mins 04 secs | |
| Sat 3rd Mar 2012 | 3360 | 57 mins 06 secs | used red powerband for pull ups |
| RITCHIE | |||
| Sat 9th Oct 2010 | 2896 | 40 mins 30 secs | |
| Sat 15th Jan 2011 | 2240 | 32 mins 52 secs | |
| Sat 5th Feb 2011 | 3360 | 43 mins 09 secs | used orange powerband for ?? pull ups |
| Sat 18th Jun 2011 | 3200 | 36 mins 47 secs | used ?? powerband for pull ups |
| LARS | |||
| Sat 9th Oct 2010 | 2896 | 36 mins 18 secs | |
| Sat 15th Jan 2011 | 2240 | 25 mins 59 secs | |
| Sat 18th Jun 2011 | 3200 | 27 mins 56 secs | |
| Tues 20th Sep 2011 | 3200 | 27 mins 58 secs | |
| Tues 29th Nov 2011 | see note above | 33 mins 31 secs | |
| Sat 3rd Mar 2012 | 3360 | 38 mins 15 secs | |
| JOSH S | |||
| Sat 9th Oct 2010 | 2896 | 42 mins 47 secs | |
| Sat 15th Jan 2011 | 2240 | 30 mins 22 secs | |
| Sat 5th Feb 2011 | 3360 | 35 mins 48 secs | used red powerband for pull ups |
| Sat 3rd Mar 2012 | 3360 | 47 mins 43 secs | used red powerband for pull ups |
| RHONA | |||
| Sat 9th Oct 2010 | 2896 | 43 mins 38 secs | adjusted exercise program as set by Lars |
| Sat 15th Jan 2011 | 2240 | 49 mins 54 secs | |
| Sat 18th Jun 2011 | 2400 | 36 mins 52 secs | used blue powerband for pull ups |
| Tues 29th Nov 2011 | see note above | 50 mins 05 secs | |
| MATT | |||
| Sat 15th Jan 2011 | 2240 | 34 mins 47 secs | |
| Sat 5th Feb 2011 | 3360 | 38 mins 36 secs | used orange powerband for pull ups |
| KEN | |||
| Sat 15th Jan 2011 | 2240 | 38 mins 27 secs | |
| Sat 5th Feb 2011 | 3360 | 47 mins 49 secs | used blue powerband for pull ups |
| Sat 18th Jun 2011 | 3200 | 37 mins 12 secs | used blue powerband for pull ups |
| Tues 29th Nov 2011 | see note above | 46 mins 22 secs | |
| Sat 3rd Mar 2012 | 3360 | 51 mins 46 secs | used orange powerband for pull ups |
| SCOTT | |||
| Sat 15th Jan 2011 | 2240 | 39 mins 38 secs | |
| Sat 18th Jun 2011 | 3200 | 35 mins 10 secs | |
| Tues 20th Sep 2011 | 3200 | 34 mins 33 secs | used orange powerband for pull ups |
| Sat 3rd Mar 2012 | 3360 | 43 mins 41 secs | used orange powerband for pull ups |
| JOHAN | |||
| Sat 18th Jun 2011 | 3200 | 35 mins 02 secs | used ?? powerband for pull ups |
| Sat 3rd Mar 2012 | 3360 | 45 mins 32 secs | used red powerband for pull ups |
| JESS S | |||
| Sat 18th Jun 2011 | 2400 | 43 mins 38 secs | completed jumping pull ups off timber bench |
| Tues 29th Nov 2011 | see note above | 63 mins 25 secs | |
| JESS O | |||
| Tues 29th Nov 2011 | see note above | 54 mins 55 secs | |
| BRETT | |||
| Tues 29th Nov 2011 | see note above | 52 mins 24 secs | |
| KAHLIA | |||
| Tues 29th Nov 2011 | see note above | 57 mins 30 secs | |
| Sat 3rd Mar 2012 | 3360 | 61 mins 02 secs | used blue / red powerband for pull ups |
| COLIN L | |||
| Sat 3rd Mar 2012 | 3360 | 65 mins 26 secs | used blue powerband for pull ups |
| COLIN M | |||
| Sat 3rd Mar 2012 | 2240 | approx 46 mins |
'NEWBEE' completed 30/70/50 in respect to the exercises and ran two laps at the start and two at the finish used blue powerband for pull ups |
| JOEL | |||
| Sat 3rd Mar 2012 | 3360 | 56 mins 06 secs |
completed 50/100/150 in respect to the exercises used blue powerband for pull ups |
| MILLIE | |||
| Sat 3rd Mar 2012 | 3360 | 55 mins 12 secs | used blue powerband for pull ups |
| LES | |||
| Tues 29th Nov 2011 | see note above | 53 mins 20 secs | |
| SHAE | |||
| Tues 20th Sep 2011 | 1600 | 40 mins 00 secs |
used blue powerband for pull ups completed wall push ups |
| JUSTINE | |||
| Sat 15th Jan 2011 | 2240 | 52 mins 15 secs |
adjusted / slightly shorter exercise program but completed the runs in full |
| KELSIE | |||
| Sat 15th Jan 2011 | 2240 | 36 mins 22 secs | |
| LAUREN | |||
| Sat 9th Oct 2010 | 2896 | 41 mins 53 secs | due to arm injury, completed dips instead of pull ups |
| Sat 5th Feb 2011 | 3360 | 42 mins 34 secs | completed dips instead of pull ups |
|
NOTE #01 - as with all the CrossFit videos, this is a large
file ... it is almost 50.00Mb in the 'flv' format ...
though it will start playing almost immediately, 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 ... and remember to crank up the volume ... during the initial running section you will only hear 'the birds and the wind' ... following this, Tanya has music going for the exercises and this can be heard clearly ... during the final run, there are a few comments ... plus a bit of applause for Sharon as she comes in to finish !! NOTE #03 - a DVD copy is available ... free of charge ! ... terrific quality, and you can watch yourself on a big-screen television ! ... I will have a copy for everyone at the next session |
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video = http://www.ronebergcairns.com/2010onwards/general2010_4470.flv |
x Video Duration = 15 minutes 08 seconds |
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Sharon
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Tanya
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Ritchie
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Josh
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Matt
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Lauren
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Ken
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x The Video x Jess leading the Pack Video Duration = 26 seconds |
video address = http://www.ronebergcairns.com/2010onwards/general2010_5845.flv |
SHARON |
JOEL |
COLIN M |
KAHLIA |
COLIN L |
JOSH |
MILLIE |
KAYLIN - GRACE |
JOHAN |
KEN |
LARS |
SCOTT |
TANYA |
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A note from Sharon's Facebook Page
|
The Photos CLICK HERE |
