Untitled Document

(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 16th April 2011
plus there are seven photos below
and
Saturday 30th April 2011
and
Saturday 24th September 2011
and
Saturday 14th July 2012
and
Saturday 8th September 2012

click on the logo to go to the Official Web Site

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The Program

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"How to do a CrossFit Thruster"

and

"Correct form for Back Squats"

!! these details are below !!

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Details and Times

NOTE #01 - the two laps to start and the two laps to finish were around the outside of the Diamond Two fence
and this is a distance of 400 metres per lap for a total of 1.60 kilometres

NOTE #02 - the run between each round was to the Soccer Field fence, a distance of 50 metres ... and a walk back

NOTE #03

#1 - Sat 16th April 2011 ... completed 20 to 1
#3 - Sat 24th Sept 2011 ... completed 20 to 1
#5 - Sat 8th Sep 2012 - used various 'countdowns'

#2 - Sat 30th April 2011 ... completed 1 to 20
#4 - Sat 14th July 2012 ... completed 20 to 1

NAME / DATE	ST	KB	SW	TIME	NOTES

SHARON
Sat 16th April 2011				37 mins 01 secs	completed one lap at the start and one lap at the finish
Sat 30th April 2011				35 mins 03 secs	completed one lap at the start and one lap at the finish
Sat 24th Sept 2011	15k	16k	15k	42 mins 03 secs	today Sharon completed the four laps as specified !!
Sat 14th July 2012	10k	16k	20k	43 mins 51 secs	thrusters = black bar . squat weights = olympic bar
Sat 8th Sept 2012	20k	16k	20k	44 mins 23 secs



TANYA
Sat 16th April 2011				43 mins 35 secs
Sat 30th April 2011				36 mins 57 secs
Sat 24th Sept 2011	25k	20k	35k	38 mins 18 secs	used much heavier weights than in previous attempts Tanya's comment on Facebook
Sat 8th Sept 2012	20k	20k	20k	33 mins 06 secs	squat weights ... used 40 kilo for round '4' and '1'



BRETT
Sat 16th April 2011				39 mins 30 secs
Sat 30th April 2011				36 mins 00 secs
Sat 8th Sept 2012	40k	24k	40k	38 mins 35 secs



RITCHIE
Sat 16th April 2011				39 mins 30 secs
Sat 30th April 2011				35 mins 44 secs
Sat 24th Sept 2011	40k	24k	40k	36 mins 33 secs



KEN
Sat 16th April 2011				43 mins 56 secs
Sat 30th April 2011				41 mins 22 secs
Sat 24th Sept 2011	40k	24k	40k	37 mins 48 secs
Sat 14th July 2012	40k	32k	40k	42 mins 43 secs
Sat 8th Sept 2012	40k	32k	40k	40 mins 37 secs



SCOTT
Sat 16th April 2011				40 mins 26 secs
Sat 24th Sept 2011	40k	24k	40k	30 mins 05 secs
Sat 14th July 2012	40k	24k	40k	46 mins 58 secs	completed everything but time includes babysitting !!



RHONA
Sat 16th April 2011				35 mins 58 secs	completed one lap at the start and one lap at the finish
Sat 30th April 2011				34 mins 17 secs	completed one lap at the start and one lap at the finish
Sat 24th Sept 2011	15k	16k	15k	39 mins 39 secs	today Rhona completed the four laps as specified and here she is......during the run



JOHAN
Sat 16th April 2011				42 mins 10 secs
Sat 30th April 2011				36 mins 57 secs
Sat 8th Sept 2012	40k	24k	40k	37 mins 47 secs



LARS
Sat 30th April 2011				29 mins 15 secs
Sat 24th Sept 2011	40k	24k	40k	25 mins 13 secs
Sat 8th Sept 2012	50k	28k	50k	31 mins 27 secs



JESS S
Sat 30th April 2011				N / A	completed an 'adjusted program' ... 28 mins 53 secs
Sat 14th July 2012	10k	16k	10k	49 mins 56 secs	completed the full program thrusters and squat weights = black bar



JUSTINE
Sat 16th April 2011				N / A	completed an 'adjusted program' ... has a busted leg !!
Sat 14th July 2012	11.7k	12k	11.7k	51 mins 03 secs	completed everything but time includes babysitting !! thrusters and squat weights = fence pipe



ELSIE
Sat 14th July 2012	12.5k	16k	20k	38 mins 36 secs	thrusters = light chrome . squat weights = olympic bar
Sat 8th Sept 2012	15k	16k	15k	35 mins 17 secs



MILLIE
Sat 14th July 2012	10k	16k	20k	37 mins 52 secs	thrusters = heavy chrome . squat weights = olympic bar
Sat 8th Sept 2012	15k	16k	15k	34 mins 49 secs



COLIN
Sat 14th July 2012	20k	20k	20k	43 mins 06 secs
Sat 8th Sept 2012	25k	20k	25k	42 mins 05 secs



JESS O
Sat 14th July 2012	7.6k	8/12k	20k	39 mins 36 secs	thrusters = fence pipe
Sat 8th Sept 2012	15k	12k	15k	37 mins 20 secs



TYRONE
Sat 8th Sept 2012	appr 7k	8k	appr 7k	31 mins 32 secs	used the heavy chrome bar + 2.5 kilo for thrusters and squat weights



ANDRIA
Sat 8th Sept 2012	16k	8/12k	16k	N/ A	unable to run ... needs a replacement hip !!
NAME / DATE	ST	KB	SW	TIME	NOTES