Author archive for Admin

  • WOD Blog | Workout of the day

    WEDNESDAY 15-08-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 5:
    5 hang power clean

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 30 sec for 5 minutes:
    2 power cleans @ 80-85%

    B. CONDITIONING

    In 2 minutes:
    21 KB swings, 24/16
    Max rep air squats

    Rest 1 minute and repeat for a total of 7 rounds.

    How virtuous are your air squats in a metcon and when fatigued?

  • Knowledge Blog

    NUTRITION: THE PERFECT DIET PLAN

    - by Admin

    The Perfect Diet

    The quest for the latest and best diet to offer fast and effective weight-loss results is never ending and while there are many nutrition frameworks that can help you achieve your health and wellness goals, this variety can sometimes be a problem. Each one promises results and inevitably when we don’t see immediate results using one approach, we jump ship and try another.
    Let’s have a look at the basic principles of some of the more valid and well-researched options.

    The Paleo Diet
    The paleo approach to eating is based on scientific research (not just reverting to how our ancestors ate) and encourages a diet full of nutrient dense and anti-inflammatory whole foods including good quality meats, a variety of fruits and vegetables and healthy fats. It generally excludes common dietary irritants such as gluten, dairy, grains and legumes and of course, sugar.

    The Zone
    The Zone diet was developed by Dr Barry Sears as a solution to diet-induced inflammation and is also well-researched. While no foods are specifically excluded, Zone principles require a focus on the proportion and quantity of the macronutrients (protein, carbohydrates, fats) you are consuming to maintain an optimal protein to carbohydrate ratio for improved hormone control and balance.

    Macros or Flexible Dieting
    Flexible dieting or Macros calculates your macronutrient quantities based on your total daily energy expenditure and how much weight you want to lose. Like the name implies, this approach is flexible and doesn’t restrict any foods provided they fit your macronutrient requirements.

    Ketogenic Diet
    A ketogenic diet consists of very low-carbohydrate, moderate protein and high fat foods and is well researched as a possible treatment option for type 2 diabetes and for improving health markers associated with metabolic syndrome (high blood pressure, insulin resistance cholesterol profile and blood sugar levels). In the absence of blood glucose, which is usually supplied by carbohydrates and excess protein, the body burns ketones for energy, which are produced in the liver from fat stores.

    Intermittent Fasting
    Intermittent fasting is an approach that cycles between periods of fasting and eating and can be more accurately described as an eating pattern since the focus here is on when you eat and not necessarily what you eat.
    So which approach works the best? In terms of physiology, you are indeed a unique and special snowflake and what works for your gym buddy won’t necessarily produce the same results for you. So experiment and find the approach that works best for you and understand that it isn’t going to be a quick fix.

    Once you have this figured out, the secret is CONSISTENCY.

    Consistency is the secret to the perfect diet. The consistent and long-term application of a sustainable nutrition framework that works for YOU. Consistent training that you enjoy and consistently making an effort to manage the other variables that impact on your health like stress, sleep, family and friends and environment.
    Consistent doesn’t mean perfect. Just consistently good enough for most of the time

  • WOD Blog | Workout of the day

    TUESDAY 14-08-2018

    - by Admin

    HAPPY BIRTHDAY TO MEGAN ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 5 rounds
    15/12 cal. row
    12m Dbl DB front rack walking lunge, 25/17.5
    9 TTB

  • WOD Blog | Workout of the day

    MONDAY 13-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LEIGH-ANNE HENDERSON!

    LEVEL 1

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Box dips
    5 x 8

    B. GYMNASTICS CONDITIONING

    1-2 wall walks + 30 sec HS hold
    Rest 30 seconds
    3-5 ‘ball-ups’
    Rest 30 seconds
    4 rounds

    LEVEL 2

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict ring dip
    Max @ 2212

    B. GYMNASTICS CONDITIONING

    EMOM 12:
    1: Freestanding HSPU practise (1-3 reps)
    2: 10-15m HS walk
    3: 2 back levers
    (move as far into the lever as you can, pause, return to inverted hang, repeat)

  • WOD Blog | Workout of the day

    FRIDAY 10-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:
    Even: 5 strict pull-ups
    Odd: 30 sec bent leg L-sit

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    15 box jumps, 24/20″
    15 American swings, 20/12kg

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1-2 strict muscle-ups
    Straight into 1-2 strict dips
    Straight into a 20 sec ring L-sit
    Every 90 sec x 5 sets

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    21 box jumps, 24/20″
    12 Dbl KB snatch, 16/12kg