The workout for Tuesday is the fitness test for the challenge. You don’t have to be on the challenge to book for the class, but expect bigger class sizes than normal while the challenge participants put our nutrition and training methods to the test. I predict results nothing short of epic!
On the minute for 15 minutes
3 position clean: Hang clean pull – Hang squat clean – Clean
60% 1RM
‘Annie’
50-40-30-20-10
Double under
Sit-up
Check your emails for information regarding the first CFJ challenge of 2012. If you didn’t receive it please let me know so I can forward it to you. Body composition tests are this Saturday at 10am and the challenge begins on Monday. Fitness testing happens during class time next Tuesday.
Get registered here! Registrations close on Friday at 12pm so you’ve got loads of time 
‘Tabata That’
Tabata skip
Rest 1 min
Tabata squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Here’s your first workout post for 2012. A sign of things to come. . . .?
Deck of Cards
Take a deck of cards, shuffle. Face cards are 10 reps, Aces are 11 reps, and numbered cards are reps as valued. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck.
Hearts = burpees
Diamonds = star jumps
Spades = handstand hold (e.g. Ace of spades = 11 second hold)
Clubs = sit-ups
Jokers = 400m run
This is our last week of opening in 2011 before having a much needed break. The last session will be on Friday evening and we will reopen with the normal schedule on Monday 9 January. I will post some no equipment workouts for you to hit at home or on holiday, but use this opportunity to learn and play new sports. Go rock climbing or mountain biking, improve your swimming ability, attend a yoga class, anything to get you outside of the gym and away from your comfort zones. It will be refreshing!
Complete the following for time:
3 min KB snatch (24/16kg)
3 min sit-ups
3 min rest
2 min KB snatch
2 min sit-ups
2 min rest
1 min KB snatch
1 min sit-up
Floor. . . .
I Am CrossFit participants, this week sees your last team challenge take place and is also your last week of the challenge. Remember to hit the conditioning components of the workout hard because your individual placing contributes to your team’s score at the end of this week. The clean & jerk and Grace test will take place during class time next Tuesday 6 December. You also need to book a time to see me to have measurements take from Monday to Thursday. I will not be taking measurements any later than Thursday. Prize giving and the CFJ Xmas party takes place at CFJ on Saturday 10 December from 11h00!
Rack Jerk (front rack position)
2-2-2-2-2-2
Weighted Pull-up
3-3-3-3-3-3
Perform in between rack jerk sets
Finisher
Alternating Tabata:
Push-up
Sit-up
