Fitnance Education: Try this Workout!

Friday, June 11, 2010

Try this Workout!

"The Seven"

For Time
7Rds

7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
110 Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups

Record time taken.

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Fitnance Hall of Fame

1Km Grind

Open (M) Peter Siddle, TIME: (1.15)

Open (F) Tayna Matthews, TIME: 1.50

Over 50's (M) Jim Shaw, TIME: 2.00

Over 50's (F) Denise Golding, TIME: 2.16

James St Run

Open (M) Nick Lorenz, TIME: 1.57

Open (F) Wendy Beattie, TIME: 2.31

Over 50's (M) Phil Marshall, TIME: 3.06

Over 50's (F) Jan Williams, TIME: 5.00

Row 1000m (L4)

Open (M) Tom Fowke, TIME: 3.07

Open (F) Katherine, TIME: 3.50

Over 50's (M) David Taylor, TIME: 3.17

Over 50's (F) Jan Williams, TIME: 5.29

Row 2000m (L4)

Open (M) Jim Wallis, TIME: 7:20

Open (F) Ellie Barnes, TIME: 7:24

Over 50's (F) Doune McDonald, TIME: 9:23

Bike 5000m

Open (M) Eddie Hinschen, TIME: 7.31

Open (F) Amanda Lucas, TIME: 8.14

Over 50's (M) Paul O'Brien, TIME: 8.25

Over 50's (F) Lyrian Stewart, TIME: 11.38

Chin-Ups Max

Open (M) Steve Tyler REPS: 40

Open (F) Alana Boyd, REPS: 32

Over 50's (M) Phil Marshall, REPS: 22

Over 50's (F) Elizabeth Leitch, REPS: 13

Grinder Top Speed

Open (M) Tame Tupou, SPEED: 65.8

Open (F) Tanya Matthews, SPEED: 48.9

Over 50's (M) Steve Paul, SPEED: 55.2

Over 50's (F) Jan Williams, SPEED: 38.1

Push Ups (bottle)

Open (M) Alan Strang, REPS: 88

Open (F) Tanya Matthews, REPS: 43

Over 50's (M) Steve Paul, REPS: 69

Over 50's (F) Lyrian Stewart REPS: 3

Treadmill (10min)

Open (M) Craig O'Connell, DISTANCE: 3.1Km

Open (F) Felicity Abram, DISTANCE: 2.6Km

Over 50's (M) Phil Marshall, DISTANCE: 2.1Km

Over 50's (F) Lyrian Stewart, DISTANCE: 1.0Km

Stepper (100 Cal)

Open (M) John Nance, TIME: 5.02

Open (F) Tanya Carr, TIME: 5.43

Over 50's (M) Steve Paul, TIME: 7.28

Over 50's (F) Jan Williams, TIME: 80 (5.20)

Bench Press 1RM

Open (M) Dave Mousa, WEIGHT: 165Kg

Open (F) Emma Jackson, WEIGHT: 80Kg

Over 50's (M) Paul O'Brien, WEIGHT: 85Kg

Over 50's (F) Dudy Dionysuis, WEIGHT: 60Kg

Wall Squat

Open (M) Gokhan, TIME: 20.29min

Open (F) Karla Drinkwater, TIME: 22.27min

Over 50's (M) Steve Paul, TIME: 15.40min

Over 50's (F) Jan Williams, TIME: 2.35min

Sit & Reach

Open (M) Evan Mills DISTANCE: +28.5cm

Open (F) Sue Pham, DISTANCE: +42cm

Over 50's (M) Steve Paul, DISTANCE: +11cm

Over 50's (F) Judy D, DISTANCE: +14cm

Horizontal Jump

Open (M) James Schoone, DISTANCE: 2.81m

Open (F) Sue Pham, DISTANCE: 2.24m

Over 50's (M) Phil Marshall, DISTANCE: 2.01m

Beep Test

Open (M) Simon Orton, 12

Open (F) Tanya Matthews, 10.5

Sit Ups (60secs)

Open (M) Alan Strang, REPS: 67

Open (F) Sue Pham, REPS: 54

Over 50's (M) Phil Marshall, REPS: 42

Over 50's (F) Jan Williams, REPS: 30

Vertical Jump

Open (M) Rob Gardner, DISTANCE: 80.5cm

Open (F) Naomi Watts, DISTANCE: 51cm

Over 50's (M) Brian Kerle, DISTANCE: 51cm

1RM Squat

Open (M) David Lipman, WEIGHT: 190Kg

Open (F) Jacinta Faint, WEIGHT: 130Kg

Over 50's (M) Paul Leitch, WEIGHT: 120Kg

Over 50's (F) Elizabeth Leitch, WEIGHT: 60Kg

1RM Deadlift

Open (M) Nick Pratt & Tito, WEIGHT: 240Kg

Open (F) Jacinta Faint, WEIGHT: 130Kg

Over 50's (M) Phil Marshall, WEIGHT: 135Kg

Over 50's (F) Lyrian Stewart, WEIGHT: 60Kg

Hang

Open (M) Liam Gannon, TIME: 133secs

Open (F) Bec Edwards, TIME: 108secs

Over 50's (M) Steve Paul, TIME: 81secs

Burpees (60 sec)

Open (M) Tim Warner, 35

Open (F) Andrea Dozzi, 30

Over 50's (M) Paul Leitch, 22

Over 50's (F) Judy D, 30

Pinapple Run

Open (M) Jack Bakon, 2.46

Open (F) Lisa Burgess, 3.36

Over 50's (M) Phil Marshell, 3.32

Clean and Jerk

Open (M) Matt Boyd, WEIGHT: 125kg

Open (F) Jacinta Faint, WEIGHT: 60kg

Situps until fail

Open (M) Daniel Damarra, REPS: 1100

Open (F) Jacqui Currie, REPS: 310

Friday, June 11, 2010

Try this Workout!

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