Sunday, January 17, 2010
CrossFit Rocks Open Day
Check out the action (and hopefully results later today) at CrossFit Rocks website.
Basically it was two very doable WODs: 3 rounds of 15 Deadlift(80/60kg), 15 Box Jump & 15 Kettlebell swings.
The low box proved to be a hurdle for many as they were not getting full extension off the top. I would suggest a lot of blokes train on a 24 and usually just fall into hip and knee extension.
2nd WOD was 21-15-9 Hang Power Cleans(60/40) and Burpees. This was horrible!
Top 5 had a third WOD which was a volume ladder of DB Thrusters and Pull Ups. the male winner got through 13 - Drummond Williams from CrossFit Coastal. I think the female winner got 11 rounds Rach Vickers also from CrossFit Coastal.
Jeff did the day as Rx'd and Robin implemented a bit of scaling but went really hard.
Jeff had some dramas with his first judge but handled it with good sportsmanship which was awesome.
I was hoping for 6th place(because I am lazy and wasn't up for a 3rd WOD :) )
I think I got pretty close.
It was a great day very well organised ,cool workouts, great people and heaps of fun.
Hopefully we can see something similar for the official opening of CrossFit Thuringowa later this year.