Sunday 12th October 2008 - Painstorm!

Time: 9am
Location: The Warehouse

Facilitated by Ultimate CrossFit Perth, another Painstorm is upon us! All are welcome to come along and participate!

"Goodbye Grip!"

Buy in: MAX pull-ups

Then, as many rounds as possible in 30mins of:
Farmers walk 30 metres (women 24kg KB, men 32kg KB)
10 Power cleans (women 40kg, men 60kg)
15 Knees to elbows

Cash out: MAX pull-ups

(Courtesy of Davie Easton at CrossFit Central Scotland)

Notes:













One of many flappers to get loosed:

From Singapore with Love......

9 1/2 Rounds - used 2 x 30kg DBs for the farmer carry's and the cleans.

Its been an extreme busy and challenging period of my life and I welcomed this evening the chance to reconnect with the type of training I love to do. In part its also a connection to the 3 of you back home. At 30 degrees and 1000% humidity at 7:00PM, this was tough - made it through the first three rounds without incident but slowed down considerably for the remaining rounds. Cashed in with 10 pull-ups, cashed out with 2. First of many SB sympathetic training for me up here in Singapore.

Saturday 9th August 2008 - Painstorm

Time: 4 PM

Place: Warehouse Gym Fremantle

Workout

5 rounds of:
5 deadlift+
5 hang squat clean +
5 push press +
5 front squat+
Run 400m
(Lifts are at 3/4 bodyweight.)

then

5 rounds of:
5 Pull ups +
10 Push Ups +
15 squats +
Run 400m

Notes from Jason (UltimateCrossfit Perth):

http://crossfitperth.blogspot.com/2008/08/painstorm-july-08.html

This month's Painstorm is courtesy of Karl at CrossFit Manchester and Jeff at CrossFit Brand X.I'll be hitting this month's Painstorm at 1600hrs this Saturday 9th August at the Warehouse. If you want to come down and get some, drop me an email at crossfitperth@hotmail.com or give me a call on 0417 977 699.