HAPPY BIRTHDAY TO MATTHEW MACFARLANE!
45 sec Work: 15 sec Rest
8 rounds p/movement
Cyclone Air Bike
Dumbell Thrusters (light and fast)
Burpee Hurdle Jumps
Med Ball Throw Sit Ups
Rotate every interval.
10 km time trial
When you set the monitor up, press the top right button. That gives you the most detailed display.
Aside from recording your total time, you need to also record your average split time for the 5 km. That’s your average 500 m split time.
HAPPY BIRTHDAY TO FILIPE VISEU!
3 rounds for max reps of:
Box jump, 24/20″
10m sled push
In this workout you move from each station after 1 minute, “FGB” style.
Rest 1 minute between rounds.
Front lever (dragon flag)
6×4 reps w/ a 2 sec hold
WHAT DROVE YOU TO JOIN CROSSFIT JOZI?
I was diagnosed with Osteoarthritis in early 2012 and was told I needed a hip replacement, on my way back from the Orthopaedic surgeon, Dave Levey was talking to Fresh on 5 Fm about CrossFit and the Games.
I googled, found this place on the East Rand called CrossFit Jozi, spoke to Imtiaz explained my situation and hey the rest is history!
HOW LONG HAVE YOU BEEN A MEMBER FOR?
I joined up in August 2012
WHO INSPIRES YOU?
The WHOLE SWPS group (For those that don’t know , that is the Sex, Weights and Protein Shakes group!)
WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
Playing with my girls, cooking and studying towards a BPhil honours degree
TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
I have National Colours for Karate and represented South Africa at the World Champs in Greece in my younger years.
I’m a past winner of a CFJ Summer challenge.
WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
Tales of the golden monkey ‘remember TV only started at 6 pm so before that the test pattern
IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
WHAT WOULD YOUR PERFECT WORKOUT BE?
The one where I don’t die!!!! I bitch and moan but I love it, it’s like an abusive relationship and I’m the bitch.
WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
Fight Gone Bad – it was absolutely the worst thing I have ever done.
WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
Everything – I train to Eat
WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
I couldn’t tie a shoelace due to mobility, Now I have a proper 136kg back squad and also work on a decent Deadlift.
WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
The normal – but I manage my food and training, if I have a bad day I start over tomorrow.
LIST SOME OF YOUR BIG GOALS.
A snatch like Wesley – he has a beautiful snatch.
Handstand Push-ups like ‘Lil Nick
To help some of my fellow mates on the art of counting 1,2,3 not 1,3,5 and then brag about how you smashed it.
Some Muscle ups for fun
In Team of 5
10min Row for max Distance.
10 Rounds of
In 90 sec work:30 sec rest
10 x Box Jump (24/20) then
Score = Total Burpees done
WEEK 2 of 12
1 rep OTM x 5 at each load:
B. CLEAN & JERK
1 rep OTM x 5 at each load:
Rest 1 minute between each load change.
This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
A failed lift is still a rep. Do not reattempt in the minute.
CFJ ANNUAL 12 DAYS OF XMAS WoD!
12 Days of Xmas, Team Edition
1 HSPU each (1 person at a time)
2 pistols/leg as a group
3 ring dips each
4 pull-ups each
5 push presses each (40/30)
6 wall balls each
7 thrusters each (40/30)
8 slam balls each
9 box jumps (2 at a time)
10 push-ups as a group
11 burpees as a group
12 goblet squats each
‘Each’ means one at a time for that movement
‘As a group’ means everyone can all move at the same time
1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……
Posts tagged with ‘burpee’