Wednesday, May 12, 2010

Thursday 13th May 2010


Five rounds for time of:
5 Muscle-ups
10 Power clean, 60/42.5kg
Run 220 meters

Happy Birtday FI

AND CrossFit North Queensland,
4 years old this week :)

5 comments:

  1. BrandX scaling

    Big Dawgs
    as Rx’d

    Women - 85#

    The Porch:
    Five rounds for time of
    5 Muscle-ups
    115 pound Power clean, 10 reps
    Run 220 meters

    Women - 75#

    Pack:
    Five rounds for time of
    5 Muscle-ups (or 10 seated muscle ups)
    95 pound Power clean, 10 reps
    Run 220 meters

    Women - 65#

    Puppies:
    Three rounds for time of
    5 Kneeling muscle-ups
    10-25 pound Power clean, 10 reps
    Run 220 meters

    ReplyDelete
  2. Had 32kg for the power cleans Fi

    ReplyDelete
  3. PALEO BIRTHDAY CAKE

    -450g of raw walnuts that have been ground to the texture of coarse sand
    -1 cup raw cacao powder
    -1/2 teaspoon of ground cardemom seeds
    -1/2 cup of real organic maple syrup
    -2 unpeeled whole navel oranges that have been boiled until soft and left to cool
    -5 organic eggs (Thanks to mums chooks)
    -1 cup of frozen mixed berries

    1. Combine dry ingredients in a bowl and stir well
    2. In a food processor blend oranges until fairly liquid then add the maple syrup and pulse to blend together
    3. Add the eggs to the processor and blend one at a time until the mix becomes foamy
    4. Pour into a 20cm round cake tin that has been lined with baking paper and bake in a preheated oven at 170 degrees for 50ish minutes. Leave the cake to cool in the tin for at least and hour before you turn it out.
    5. For a nice topping blend the berries and serve with the cake.

    ReplyDelete
  4. AM crew
    "Puppies" scaling

    Jeff 11:46 50kg
    Jim 11:12 50kg
    Blue 12:00 33kg
    Demelza 10:19
    Nicole 11:05
    Brony 10:47

    ReplyDelete
  5. PM crew
    puppies scaling
    Dan 10:08
    Matt 10:02
    Peta 10:33 (38kg)
    Hilary 11:10
    Allysa 13:37
    Shel 10:48 (28kg)
    Zac 10:39 (33kg)

    reduced muscle ups per round
    (2) Courtney 12:35 (30kg)
    (3) Stuart 11:23

    ReplyDelete