(Return to "Sharon - 2011" albumn)-------------------------(Return to "Sharon - 2012" albumn)

(Return to "Sharon - CrossFit - 2009/2010" albumn)-------------------------(Return to "Sharon - CrossFit - 2011" albumn)

(Return to "Sharon - CrossFit - 2012" albumn)

 

Saturday 18th December 2010

Saturday 19th March 2011

Saturday 14th May 2011

Thursday 2nd June 2011

Saturday 6th August 2011

Saturday 1st October 2011

Saturday 21st January 2012

Saturday 28th April 2012

Saturday 21st July 2012


click on the logo to go to the Official Web Site

***************************************************************************

x

A Letter

from Rhona to Herself

***************************************************************************

The Program

***************************************************************************

??-Question-??

is this program the son of--THIS--one

***************************************************************************

Information

NOTE - this video file is 10.00Mb in size and is 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 have a cup'o'tea or a cold beer while it plays through ... when finished, click the button again and it will play perfectly


video = http://www.ronebergcairns.com/2011onwards/general2011_0803.flv

x

2 minutes 53 seconds

One of the above exercises is a little bit unusual
'Knees to Elbows'
so here is a demonstration video

NOTE #01 ... 0 minute 52 second mark
This shows Modification 2 ... for those that cannot get
their knees all the way up, this is a good starting
point ... but don't take the easy option
try to do it like the young lady in the video !!

NOTE #02 ... 2 minute 23 second mark
The "do's" and "dont's" of this exercise
check them out !! ... no swinging wildly !!

***************************************************************************

Details and Times

Saturday 18th December 2010
.
unfortunately no records were kept .. .. the person responsible has been suitably punished and we are very confident this sort of thing should not happen again
   
Saturday 6th August 2011 Today's session was after the running of the "Beep Test" during which everybody reached a 'Personal Best' and maybe that is why some of the times have 'blown out' ... just nothing left in the legs !!
   
Saturday 6th August 2011 PHOTOS and VIDEO below
   
Saturday 1st October 2011 Some comments on Facebook
   
Saturday 21st January 2012

More comments on Facebook

   
Saturday 28th April 2012 Something different today !! ... a run was completed both before and after the program ... this was from the clubhouse slab to the train tracks, back to the entrance gates, then to the train tracks again and returning to the slab ... this would be a distance of of approx One Kilometre before and then after for a total of Two Kilometres ... the times are included in the "NOTES" section below

Some comments on Facebook

.

NAME
DATE
BOX
JUMPS
PULL
UPS
KETTLE
BALL
PUSH
PRESS
WALL
BALL
DOUBLE
UNDERS
TIME NOTES
                 
SHARON                
19-03-11           tuck jumps 46 : 07  
14-05-11           tuck jumps 39 : 58 improved
02-06-11           tuck jumps 37 : 19 improved again
06-08-11 wall blue 16 15 + black 5 tuck jumps 46 : 33 see the note at top of page
01-10-11 wall blue 16 15 + silver 5 tuck jumps 47 : 43  
21-01-12 g'stand 3 step 16 20 5 tuck jumps 47 : 15 a slight improvement
28-04-12 wall jumping 16 20 / 12.5 5 tuck jumps 49 : 58 time including run = 64:15
21-07-12 wall jumping 16 10 5 tuck jumps 36 : 12 improved by over 13 minutes
used a lighter weight for
push press due to sore wrist
                 
                 
                 
TANYA R                
19-03-11           tuck jumps 34 : 24  
02-06-11           tuck jumps 34 : 24 exactly the same time
as on 19th March 2011
A note from Tanya
Even though I got the same
time as before, I am quite
happy with it ... we are all
doing much higher box
jumps now ... plus I lifted
a 4 kilos heavier kettle bell
and my push press bar was
heavier by 5 kilos
PS - I think Johan needs to
tested for performance
enhancing drugs !!
06-08-11 wall blue 20 25 8 tuck jumps 37 : 55 see the note at top of page
carried a 10 kilo plate
overhead during the lunges
01-10-11 wall blue 20 20 8 tuck jumps 37 : 10 improved
21-01-12 wall 3 step 20 20 30 x 9
20 x 5
tuck jumps 33 : 33 !! personal best !!
28-04-12 wall jumping 16 20 5 tuck jumps 33 : 27 !! personal best !!
time including run = 44:55
                 
                 
                 
BRETT                
19-03-11               abbreviated program
due to back injury
21-01-12 wall 1 step 36 40 9 tuck jumps 38 : 15  
                 
                 
                 
KAHLIA                
21-01-12 g'stand 1/3 step 16 10 5 tuck jumps 40 : 03 first timer
                 
                 
                 
RITCHIE                
19-03-11           tuck jumps 41 : 45  
20-07-12             N / A Note from Ritchie in Mackay
"I did the 'Filthy Fifty' on
Friday night ... there were
too many people at the gym
and it took me over an hour
... and that doesn't count !!"
                 
                 
                 
LARS                
19-03-11           double under 29 : 35  
14-05-11           double under 26 : 23 improved
02-06-11           double under 25 : 15 improved again
01-10-11 wall   24 40 10 double under 23 : 28 improved again
21-01-12 wall 1 step 24 40 9 double under 23 : 52 almost a new record !!
28-04-12 wall jumping 24 40 9 double under 24 : 18 time including run = 33:50
                 
                 
                 
KEN                
19-03-11           tuck jumps 45 : 21  
14-05-11           N / A
started but had to leave
for an urgent call out
02-06-11   blue       tuck jumps 37 : 27 improved by almost 8 minutes
01-10-11 wall red 24 40 10 tuck jumps 44 : 37  
28-04-12 wall jumping 24 40 9 tuck jumps 46 : 22 time including run = 56:50
                 
                 
                 
COLIN                
21-01-12 g'stand bench 12 20 5 tuck jumps 32 : 38 first timer
completed 30 of each exercise
28-04-12 g'stand jumping 16 20 5 tuck jumps 48 : 04 time including run = 61:52
21-07-12 tyre jumping 20 20 5 tuck jumps 38 : 57 improved by 9 minutes
                 
                 
                 
JOHAN                
14-05-11           tuck jumps 44 : 33  
02-06-11           tuck jumps 32 : 10 improved by over 12 minutes
21-01-12 wall 1 step 20 40 9 tuck jumps 42 : 16 needs more vitamins !!
28-04-12 wall jumping 24 40 9 tuck jumps 46 : 48 time including run = 58:15
21-07-12 wall jumping 24 40 9 tuck jumps 33 : 30 improved by over 13 minutes
                 
                 
                 
ELSIE                
21-01-12             DNF Injury
"very sorry to say I’m out
for the week ... I have
pulled my 'lower rectus
abdominal muscle' ... one
good thing, I have very
strong prescription pain
killers and I will save some
for the next 'Filthy Fifty' test"
28-04-12 g'stand jumping 12 12.5 5 tuck jumps 47 : 45 time including run = 60:20
21-07-12 tyre jumping 16 12.5 5 tuck jumps 35 : 48 improved by 12 minutes
                 
                 
                 
MILLIE                
28-04-12 g'stand jumping 12 / 16 12.5 5 tuck jumps 43 : 25 time including run = 55:37
                 
                 
                 
SCOTT                
14-05-11           tuck jumps 39 : 32  
02-06-11           tuck jumps 32 : 13 improved by over 7 minutes
06-08-11 wall   24 40 10 tuck jumps 40 : 26 see the note at top of page
21-01-12 wall 1/3 step 20 40 9 tuck jumps 36 : 02 improved
28-04-12 wall jumping 24 40 9 tuck jumps 40 : 15 time including run = N/A
took Grace for the walk !!
                 
                 
                 
JUSTINE                
28-04-12 g'stand jumping 12 10 5 tuck jumps 42 : 50 babysitting duties as well !!
time including run = 58:04
                 
                 
JESS S                
01-10-11 slab bench 12 10 + silver 5 tuck jumps 48 : 31  
21-01-12 slab bench 16 10 5 tuck jumps 43 : 33 five minute improvement !!
completed ??
instead of 'knees to elbows'
28-04-12 g'stand jumping 16 12.5 5 tuck jumps 48 : 26 completed dips
instead of 'knees to elbows'
time including run = 65:23
                 
                 
                 
JESS O                
21-07-12 tyre jumping 12 10 5 tuck jumps 34 : 40 first timer - newbie !!
                 
                 
                 
TANYA H                
14-05-11           double under 30 : 57  
                 
                 
                 
TIARA                
02-06-11           tuck jumps 44 : 20  
                 
                 
                 
CHLOE                
02-06-11           tuck jumps 45 : 20 abbreviated program
as set by Lars
                 
                 
                 
RHONA                
19-03-11           tuck jumps 41 : 15  
14-05-11           tuck jumps 37 : 26 improved
06-08-11 slab blue 16 15 + black 3 / 5 tuck jumps 46 : 11 see the note at top of page
01-10-11 g'stand blue 16 15 + silver 8 tuck jumps 45 : 39 improved
21-01-12 g'stand 1 step 16 10 5 tuck jumps 44 : 14 improved again
                 
                 
                 
JOSH S                
19-03-11           tuck jumps 38 : 24  
                 
                 
                 
MATT                
14-05-11           tuck jumps 41 : 37
had lots of pauses to
indulge in this activity
06-08-11 wall   24       N / A unwell and stopped at
"Knees to Elbows"
approx 29 minutes
                 
NAME
DATE
BOX
JUMPS
PULL
UPS
KETTLE
BALL
PUSH
PRESS
WALL
BALL
DOUBLE
UNDERS
TIME NOTES

***************************************************************************

Saturday 6th August 2011

Doing the Box Jumps

...............................................

.....................................................................

Video of the Workout

Important Note

This video file is huge ... in fact, it's 119Mb

It is the largest and longest CrossFit video
I have uploaded and runs for just over seventeen minutes

EXTRA - if you want to wait, you will receive a copy on DVD

Yes, it will stop/start the first time through
Yes, it will take some time to completely download

The best way to watch it is to click the 'PLAY' button,
then go have a cup'o'tea or a rum'n'coke or do the dishes
and housework while it plays through the first time

When finished, click the button again and it will play perfectly

.

video address = http://www.ronebergcairns.com/2011onwards/general2011_2457.flv


x

x

x