HAPPY BIRTHDAY JAMES CAWOOD!!!

We’re going through fitness testing this week. It’s a chance to get your name up on the new leaderboard! If you haven’t been recording your workout results then get on it! Be sure to write your results on the whiteboard EVERYDAY!

‘Helen’
Complete 3 rounds for time of:
400m run
21 KB swings (24/16kg)
12 pull-ups

Go hard on the runs. Do not put the bell down. Don’t let go of that pull-up bar. Ignore the gremlins in your head trying to hold you back. If you can’t feel your lungs and heart in your mouth on the last round, you aren’t giving it your all.

‘Helen’
3 rounds for time of:
400m run
21 KB swings (24/16kg)
12 pull-ups

Do you remember Helen? Perhaps you remember what she did to Zak. . . .

GET SOME. . . . GO AGAIN!

It’s the final workout of the 2011 Winter Challenge today. Remember that you will be performing the same division that you did at the beginning of the challenge.

HELEN!!!

Division 1: Rx’d (as prescribed)
400m run
21 kettlebell swings (men 24kg, women 16kg)
12 pull-ups

Division 2: Intermediate
400m run
21 KB swings (men 20kg, women 12kg)
18 jumping pull-ups

Division 3: Novice
400m run
21 KB swings (men 16kg, women 8kg)
15 ring rows

HAPPY BIRTHDAY NIK PONDICAS!

We’re approaching the halfway mark of the challenge. Are you over the sugar cravings or are you on the edge and about to raid the closest ice-cream parlour? If you are check out the many ‘paleo enhanced’ sweet treats available. Some of the crew have already found some, so share the recipes!

A. ‘Unbroken Helen’
Five rounds for time:
• 200m run
• 15 KB swings (24/16kg)
• 7 pull-ups (12 jumping/9 ring rows)

The aim is to hit the reps of swings and pull-ups as unbroken sets. If the round is not completed as an unbroken round, it must be repeated. Carefully manage work and rest between rounds, especially if you miss a round.