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Saturday 5th March 2011
and
Saturday 9th July 2011
and
Saturday 31st March 2012

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and there are lots of photos below !!
click on the logo to go to the Official Web Site

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!!--SPONSOR--!!


click on the logo to go to the Official Web Site

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As can be seen from the Program Board below,
Trinity Beach CrossFit now has a Sponsor

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There is no money involved, but these full flavor cigarettes
will be supplied before, during and after each exercise session ...

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... and these
fantastic shirts
will soon
be available !!

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"The Brandon Cigarettes Program Board"

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Kettle Ball Swings + Running

with Burpees tossed in just for fun

"COMMANDO"

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Starting off the program,
fifty kettle ball swings had to be completed

If you stopped-or-rested before reaching that number,
the penalty was five burpees before continuing with the swings

After completing the swings, you took off for the run

This was to the train tracks near the end of Nautilus Street
The distance there and back is 560 metres
This was done twice which is 1120 metres

This routine was completed four times

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TOTALS

Kettle Ball Swings
4 x 50 = 200

Distance Run
4 x 1120 metres = 4480 metres = 4.48 kilometres

plus however many
Penalty Burpees
you were required to do

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Details and Times after looking at the results below
CLICK HERE
for the details of
"an interesting variation"
of this program on Saturday 8th October 2011

NAME KETTLE BALL TIME NOTES
       
SHARON
5th March 2011 16kg 54 minutes 22 seconds completed fifty Kettle Ball Swings in the first round
and then dropped back to thirty for the final three rounds
9th July 2011 16kg 57 minutes 14 seconds
half-way point = 24:45		 took a few minutes longer than last time
BUT completed all the Kettle Ball Swings
31st March 2012 12kg / 16kg 53 minutes 06 seconds RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       
TANYA
5th March 2011 8kg 52 minutes 38 seconds injured
swung an eight kilo ball and 'power-walked' instead of running
9th July 2011 20kg 52 minutes 35 seconds
half-way point = 24:40		 the same time as in March
BUT more than double the Kettle Ball weight
31st March 2012 20kg 49 minutes 55 seconds time extended a little bit ... needed an 'urgent' toilet break !!
RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       
RITCHIE  
5th March 2011 24kg 45 minutes 53 seconds  
9th July 2011 24kg 44 minutes 07 seconds
half-way point = 20:08		  
31st March 2012 28kg 46 minutes 36 seconds RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       
LARS  
5th March 2011 24kg 36 minutes 02 seconds  
       
       
RHONA
5th March 2011 8kg 46 minutes 50 seconds swung an eight kilo ball
as it was her first workout since having an extended break
9th July 2011 12kg 41 minutes 48 seconds
half-way point = 19:51		 five minutes quicker than last time
PLUS was using a heavier Kettle Ball
       
       
MATT  
5th March 2011 24kg 48 minutes 22 seconds  
       
       
SCOTT  
5th March 2011 16kg 43 minutes 41 seconds  
9th July 2011 24kg 41 minutes 11 seconds
half-way point = 19:00		 went from a 16kg to a 24 kg Kettle Ball
AND still easily beat the time from March
       
       
KEN  
9th July 2011 24kg 46 minutes 20 seconds
half-way point = 21:33		  
       
       
JESS  
9th July 2011 12kg
used 8kg for round two		 55 minutes 15 seconds
half-way point = 25:41		  
       
       
JOSH S  
31st March 2012 28kg 47 minutes 50 seconds RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       
COLIN L  
31st March 2012 16kg 61 minutes 28 seconds RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       
MILLIE  
31st March 2012 12kg / 16kg 48 minutes 32 seconds RUN - slightly shorter than that detailed in the Program
as the turn for the second lap was made at the entrance gate
       
       

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The People ... Saturday 5th March 2011

NOTE - there are links to another twenty seven photos further below

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PHOTOS ... Saturday 5th March 2011

simply click on the ASHTRAY to see the photos

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During the Workout Session

twenty four photos
   
   

It's all Over

three photos

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