Luuk week 6

Well done Luuk! You owned it!

CROSSFIT

"I Am Crossfit Challenge Benchmark workout"
10 Overhead Anyhow 30kg
20 Kettlebell Swings 16kg [I used 12kg for firs benchmark workout]
30 Squats
200m run
3 rounds
8:15, 1:30 improvement from first workout of 9:45

WOD
10 Lunges
10 Situps
10 pushups
AMRAP in 5 min.

4 rounds and 6 situps.

That's it! Challenge complete!
Whoohooo

SAILING

Pupuke Boating Club Winter Championship Series
Race 9 - 2nd of 11
Race 10 - 9th of 10


KAYAK

Lake Pupuke
quick 20 min session, approx 2.5 km

CRO...

Dang! Forgot to register to have a time scheduled... Will have to do the final session Monday.
Sorry Guys!

RANGITOTO RAID

Kayak Mission Bay - Rangitoto Wharf, 5k, 45 min
Run Rangitoto Wharf to Summit Rtn, 7.6k, 1 hr
Kayak Rangitoto - Mission Bay, 5k, 32 min

Rest.

RUN

With "Girls on Top"
http://www.girlsontop.co.nz/
(Running with a bunch of mostly female adventure racers, triathletes and multisporters)
20.3 km, 2 hours

Rest.

Actually it just means lack of a workout.
I worked 12 hours..

RUN

Tamaki River waterfront and trails
6.7 km, 37:28

CROSSFIT

“Mr Joshua”
400m run
30 situps
15 Deads (115/80) [70 kg]
5 rounds

18:42
Loved it!

KAYAK

try Tri-Bear multisport kayak, borrowed for next weeks Montys Revenge
2 km, 15 mins

CROSSFIT

Snatch - practice technique and work up to a heavy set of 3 reps
I got up to 37kg, 3 reps

Workout
50m sprint
5 burpees
8 rounds
6:03

RUN

XTerra Off-road series Hunua
17.3 km, 810m ascent, 2:28:17, 44/89

Saturday June 6

BIKE
Home - Crossfit Return
32.34 km, 1:21:37

CROSSFIT

Workout - alternate with a partner, rest while they go.
800m sprint
400m Farmers Walk
800m sprint
400m Farmers Walk

Luuk & Chris : 23:47. Chris used the regulation 24kg KB, I only used 20KG. I Could have done the 24 I think!