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Challenge

BST Summer challenge Results

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First measurements Final measurements
Name Body weight Fat % Bodyweight Fat %
Albert Did not remeasure
Amy 72 20 67 19
Andi 68 25 61 20
Andrew 84 10 83 9,5
Bods 66 25 63 24
Brad 80 8 79 8
Brent
Bryce 116 16 Did not remeasure
Chanel 62 17 61 14
Chantelle 56 17 56 16
Charls 90 16 Did not remeasure
Chris 97 10 Did not remeasure
Dean 93 16 Did not remeasure
Divan 101 15 97 12
Don 97 14 93 13
Dyllan J 103 14 102 14
Eduann 112 13 109 12
Erin 90 12 90 12
Etienne 88 15 86 14
Ewan 103 17 Did not remeasure
Gregg 86 16
Hanno 143 19 Did not remeasure
Hugo 106 13 103 12
Jo 56 21 54 18
Karen C 77 23 Did not remeasure
Karin 64 18 62 16
Kayley Did not remeasure
Kelly 73 19 69 18
Kerry 76 34 67 26
Kev 103 16 97 13
Kezia 60 29 Did not remeasure
Klaus 77 11 Did not remeasure
Lauren 67 25 68 16
Lauren 76 23 72 22
Luzaan 94 29 87 28
Lyle 85 13 80 11
Marc S 89 11 Did not remeasure
Michelle 64 21 62 18
Michelle 55 16 Did not remeasure
Mike 82 10 80 9
Nats 80 25 honeymoon
Nicola 70 20 69 20
Nita 65 23 Did not remeasure
Paul 109 9 104 8,5
Perti 72 20 Did not remeasure
Phillip 95 16 89 13
Riaan 103 18 96 15
Rose 79 30 80 28
Rudi 73 7 72 6,5
Steph 75 10 71 9,7
Tanya Did not remeasure
Taruna 56 28 Did not remeasure
Tyron Did not remeasure
Yolandi 75 26 70 21

30/10/2013 Summer challenge WOD

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Workout

For time

2.5 km run
150 Double unders
150 sit ups
1km Run

Men

Beach WOD

Super sets

8 Preacher curls
10 Behind neck tricep extensions

10 Ring push ups
8p/s single arm rows

10 Back sqauts
8 Upright rows

Girls

EMOM ascending with 1 rep
Start on 10 Air sqauts

As Many reps as possible per allocated time period

First round 30sec / ex
Second round 45sec / ex
Third round 60sec / ex

Exercises
Burpee to wall ball
Thrusters
Burpee to box jump
Clean and press
Burpee to bar jumps

23/10/2013 Wednesday Challenge WOD 3

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Workout

2.5 km Time trail

Men

Superset
5 Strict chin ups
10 DB millitary press

Superset
10 Preacher curls
10 GHD sit ups

Superset
8 Reverse grip BOR
12 DB flys

Ladies

Tabata
Star jump Burpees
Scissor kicks

For time

200m plate run
10 plate thrusters
20m OH lunge

200m plate run
15plate thrusters
20m OH lunge

200m plate run
20 plate thrusters
20m OH lunge

Bums and tums

Summer challenge body assesments

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Name Body weight Fat % BMI
Eduann 112 13 28
Brad 80 8 25
Dyllan J 103 14 30
Charls 90 16 31
Steph 75 10 25
Karen C 77 23 27
Chantelle 56 17 22
Taruna 56 28 24
Nita 65 23 22
Bods 66 25 26
Michelle 64 21 21
Lauren 67 25 17
Phillip 95 16 29
Divan 101 15 29
Ewan 103 17 27
Dean 93 16 30
Hugo 106 13 27
Don 97 14 30
Chris 97 10 27
Luzaan 94 29 33
Tyron
Chanel 62 17 20
Albert
Rose 79 30 27
Lyle 85 13 25
Gregg
Bryce 116 16 34
Karin 64 18 23
Andi 68 25 24
Nicola 70 20 25
Michelle 55 16 19
Nats 80 25 25
Mike 82 10 26
Marc S 89 11 27
Kev 103 16 30
Tanya
Kezia 60 29 25
Jo 56 21 23
Lauren 76 23 24
Kerry 76 34 28
Paul 109 9 32
Brent
Kelly 73 19 27
Etienne 88 15 29
Kayley
Yolandi 75 26 25
Riaan 103 18 29
Hanno 143 19 40
Amy 72 20 25
Perti
Klaus 77 11 27
Andrew 84 10 27
Rudi 73 7 23
Erin 90 12 28

16/10/2013 Wednesday SUMMER WORKOUT

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Warm up

2.5km Time trail Run

Men

Superset (3sets)
10 BW back sqauts
30sec Chin over bar holds

Superset (4sets)
15 Tri cep kickbacks
15 plate hammer curls

Superset (3sets)
7/7/7 Bicep curls (20kg barbell)
7/7/7 push ups

Girls

18Min AMRAP
200m run
5Wall balls
10 Mountain climber Burpees
15 Snatches 15kg
20 Med ball sqaut jumps
25 Double unders

BST bums and tums

Final results-Body Back Challenge

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Well done to everyone who worked so hard and changed their lives for the better. Keep up the good work!

Here are the final weigh in FAT %.

Danielle 27

Kyle 17

Nathan H 7.5

Eduann 16

Arline 25

Niel 20

Carl 17

Amy 27

Karen K 18

Stephan 15

Elrese 20

Rene’ 30

Wayne 14

Karen C 24

Ashleigh 17

Adelize 18

Val 24

Natalie 26

Werner 13

Donovan 12

Ryan 8

Steve 13

Nathan 16

Rolo 12

Jared 12

Kegan 9

Nadine 28

Vanessa 27

Lindy 17

Bianca 20

Gareth 16

Kim 22

Charlene 22

Dean 18

Linsay 20

Michael 10

Lisa 26

Ewan 18

Shaun 11

 

You should all be very proud of yourselves.

Body Back Challenge Last update

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When we started this challenge my thoughts and expectations were small but all of you thrashed all my highest expectations.

The amount of effort ( blood , sweat and tears ) that you have shed in this 6 weeks is truly inspirational and much appreciated by your coaches.There is more commitment and dedication in all of you than you’ll find in most of South African professional sportsman.

Remember that this challenge is only the start of a lifetime challenge to become the best and healthiest person you can be.

Unfortunately we have to pick a winner .We have decided that two clients really stood out and impressed us most of all.

These two people impressed us not only with extreme dedication and motivation but more than all positive attitudes which effects everybody they train with.

 

The two winners:

  • Natalie Tonner
  • Kegan Chapman

Well done to both of you keep up the great work .You inspire all of us and everybody you train with.

All results will be posted shortly.

Thank you very much to all BST clients ,without you BST CrossFit would not be the same

Tuesday 16/10/2012

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Saturday session with FFM

Just a reminder of the event on Saturday we will be joining the Fight Fit Millitia squad for a fun day in the sun and help them raise sum funds for their CrossFit affiliate .

For information on FFM’s where a bouts go to:

http://mmajhb-co-za.win25.wadns.net/index.php/contact/

 

Todays WOD

Today BST is having a fun day with a challenging WOD, come in and experience fun the BST way.

The WOD is a must for all the Get you body back challengers.

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Week 4 Body Back Challenge Fat %

Ryan 8.1

Kegan 10.1

Nathan 16

Jared 11.5

Steve 13

Rolo 12

Michael 11

Gareth 19

Dean 23

Werner 15

Shaun 12

Ewan 20

Kyle B 17

Nathan H 7.5

Allen 13

Eduann 16

Wayne 15

Stephan 12

Niel 20

Nadine 31

Vanessa 28

Lindy 17

Bianca 21

Natalie 29

LInsay 21

Lee 27

Lisa 27

Danielle 28

Karen C 26

Lauren 18

Elrese 19

Rene’ 32

Final weigh-in’s are next week monday keep up the great work everyone!!

BODY BACK RESULTS AFTER 3 WEEKS

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Well done to all the people really changing their lifestyles and unhealthy habits.

 

BST CrossFit 2012 Body Back Challenge
week 1 week 3 week 1 week 3
Name Fat % BMI
Danielle 28 24
Candice 42 42 35 35
Kyle 17 17 30 29
Wynand 11 9 24 24
Nathan H 9 8 24 24
Eduann 18 16 30 29
Arline 29 28 24 23
Neil 18 18 30 30
Carl 18 17 33 33
Amy K 27 24
Karen K 20 22
Stephan 15 25
Andrew 14 28
Elrese 23 21 22 22
Rene 36 33 29 28
Wayne 17 28
Karen C 31 27 27 26 4%Body fat less
Ashleigh 23 21 23 22
Ashley 25 24 22 21
Lauren 20 25
Lee 29 29 26 26
Adelize 21 18 24 23
Val 29 24 26 26 Biggest looser
Natalie 33 30 29 29
Julie 43 39 33 33 4%Body fat less
Werner 14 14 24 24
Donovan 13 12 29 28
Ryan 7 7 23 23
Steve 15 14 27 27
Nathan 18 18 32 32
Rolo 14 13 27 27
Jared 13 12 26 25
Keegan 11 30
Nadine 38 33 29 29 Biggest looser
Venessa 38 34 29 29 4%Body fat less
Lindi 22 21 21 21
Bianca 27 22 24 23 Biggest looser
Jason 18 24
Megan 39 33
Gareth 23 30
Kim 27 25 23 23
Charlene 24 22 24 24
Dean 26 24 38 37
Louis 15 27
Lindsey 26 24
Micheal 12 27
Odette 19 24
Lisa 30 27 29 29
Taryn 18 23
Ewan 26 23 35 34
Allen 13 12 30 29
Shaun 12 12 27 27

Tuesday 25/09/2012

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Today is the second measurement day for the Body Back challenge.

New introduction class starting tonight 19:00

WOD
No technique or strength today

15Min AMRAP
5 Power cleans 40/25kg
10 Burpee to bar jumps
15 Bar push ups

Monday Special WODs

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Individual
4 Rounds
20m OH lunge 20/10kg
25 kb swings 24/14kg
15 Push press 40/20kg
Then
100m OH plate carrie

Team
Complete for time
75 Burpee to pull ups
100 ground to over heads 45/20kg
125 Star jumps
150 goblet sqauts 24/14kg
175 KB SDHP 24/14kg
200m run (all members individually)

Fun
Will still be announced

Tuesday 18/09/2012

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Time to get serious with the Nutrition and Training ,it seems that you have forgotten that the winner of the Body Back Challenge will receive price money of R4000.

Show us a reason you should be the winner.

Technique:

Double unders

Strength:

Back squat 8-8-8-8-8-8

WOD

Tabata:

Tricep dips (rings/box)

Sit ups

 

Body Back Challenge Results

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Words of Wisdom from your dedicated staff.

To create significant change in your life and health big and brutally honest decisions need to be made by yourself.

BST Body Back Challenge is not a short term challenge to make you look better for the beach season .Rather a beginning to a jearney of a better and healthier life full of challenges .

Body Fat table

Description Women Men
Essential fat 10–13% 2–5%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+
BST CrossFit 2012 Body Back Challenge
Name Fat % BMI
Danielle 28 24
Candice 42 35
Kyle 17 30
Wynand 11 24
Nathan H 9 24
Eduann 18 30
Arline 29 24
Neil 18 30
Carl 18 33
Amy K 27 24
Karen K 20 22
Stephan 15 25
Andrew 14 28
Elrese 23 22
Rene 36 29
Wayne 17 28
Karen C 31 27
Ashleigh 23 23
Ashley 25 22
Lauren 20 25
Lee 29 26
Adelize 21 24
Val 29 26
Natalie 33 29
Julie 43 33
Werner 14 24
Donovan 13 29
Ryan 7 23
Steve 15 27
Nathan 18 32
Rolo 14 27
Jared 13 26
Keegan 11 30
Nadine 38 29
Venessa 38 29
Lindi 22 21
Bianca 27 24
Jason 18 24
Megan 39 33
Gareth 23 30
Kim
Charlene 24 24
Dean 26 38
Louis 15 27
Lindsey 26 24
Micheal 12 27
Odette 19 24
Lisa 30 29
Taryn 18 23
Ewan 26 35
Allen 13 30
Shaun 12 27

Friday 14/09/2012

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Just a quick reminder for all our Body Back Challengers we have a weigh in on Monday so do enjoy your weekends.

Saturday’s session will kick off at 08:00.Theses sessions are normally great fun so if possible join us and get a head start on the weekend

 

WOD

For time

25 Front squats

35 Window wipers

45 KB SDHP

55 Pull ups

45 KB SDHP

35 Window wipers

25 Front squats

 

Big welcome to Rudi,Karen ,Justin and Judie .Lets grow our BST family even more , bring all your friends and family.