Big WOD Day

Big Workout Of the Day today. Erin kicked it off 12 hours since her last session. She is a girl on a mission. First 1000m row she broke her 500m and 1000m record: 2:03 and 4:18 respectively. Go Erin. Great thruster technique and challenging pull up combos. Combined with two more rounds she did extremely well and worked extremely hard.

Kim and Janaya in for it next. They did the beep test first. Kim got a solid score of 5.5 and Janaya burned up the floor to get a great 7.0 score. They then hit the thrusters and pull ups followed by the last two rounds of the WOD. Janaya's squat technique has improved out of sight as Kim always does it right!

Gulnaz back in, another one on a mission. A big workout from her doing the WOD with variations due to her tiny injury. Very strong rowing times for all the three row combined with overhead squats with 10kg and deadlifts with 30kg with great technique. A super session G.

Paul and Belinda in, all fired up and ready for another big week of training. The beep test to begin and both hitting high scores. Paul on 8.0 and Belinda on 8.5. Exceptional, both of you. The rest of the WOD was difficult but Belinda ate it up well. Paul did the best pull ups he has ever done which slowed him down a little. Remember everyone. the aim isn't quantity, its quality - quantity comes after we have perfected form.

Alex and Mel M to finish off the night and they finished it with a BANG! Mel hitting the highest score for the girls with 9.8 - SUPERB, and Alex getting the highest male and overall score of 10.6. A very, very, very good score Alex - this equals a high level of cardio fitness. They then went on to finish the WOD which Mel did easily and Alex took his time with - again he did great pull up form. Mel was so good she did three rounds of knee holds for a long 45 seconds each. Both of you are superb and it is great to see you are both going to take advantage of the "more sessions per week" rule.

Great day - can't wait for tomorrows victims!