Knowledge Blog

  • Knowledge Blog

    Building Foundations

    - by Sean Thompson

    I often use the analogy of a poorly set foundation and the effects it has on the built levels above it when the foundation is flawed. When I look at the year ahead with regard to training, I like to imagine we the coaches as your contractors, the programming as your materials and method of building and the house as your GPP (General Physical Preparedness).


    At CrossFit Jozi our goal is to have your GPP as high as possible, ensuring that no matter what life throws at you physically or mentally you can handle it. The methodology we use to do this is CrossFit, an integral part of CrossFit are the “10 General Physical Skills” (the words written at the top of the box walls) you can follow this link to view them Which according to CrossFit, to be considered an athlete, you must be competent in all 10 skills. In order to help you become competent in all 10 skills, we have to cause adaptions to the body with regard to a physical skill which leads to adaption and brings about improvement/change. We, therefore, train in blocks to ensure we can focus on all 10 General Physical Skills and not just our favourites (my metcon junkies). So although a certain block might not seem as exciting or fun as one previously programmed or coming up, it is for a reason and apart of a larger goal, so stay calm and trust us! We have your best interests in mind.


    The current block which started last week Monday will be focusing on our STRENGTH and AEROBIC capacity. A very important block as this will lay the foundation for the year ahead, so slack off in this current block and you will feel the effects throughout the year. In the current block, we can expect the following.

    • Single limb strength work – this will assist in ironing out any imbalances we have.
    • Strict Gymnastics – As we have seen from the Open this is a big focus of HQ at the moment, and you know what they say, go with the flow.
    • Gymnastic Progressions – We are going to focus on improving our overall gymnastic ability.
    • Loaded Carry work and Functional Bodybuilding – Two of the best methodologies for building a strong and healthy base.
    • Long grinding metcons – WE WILL NOT STOP DOING METCONS, we never have. The metcon will just not always be the main focus of the session.


    The block will run for 12 weeks and will be broken into a reset week, baseline test week, 9 weeks of training focus, re-test week. We are starting with the baseline test this week so be sure to come in and get testing. Remember that although a test week, your safety is still our main priority, never shoot for a PB if it means sacrificing goods positions or putting yourself in an unsafe zone.


    I hope the above shines some light on the upcoming training block and provides a brief insight into our “Why”. Remember we will never steer you wrong, your health and fitness remain our concern and we will always get you there through “Constantly Varied, High-Intensity Functional Movements”

    Time to get started on our Strength and Aerobic foundations, see you in the box.


  • Knowledge Blog


    - by Admin

    I don’t like endings. I am not too crazy about new starts either to be honest! I am at my happiest in the comfort zone of the known cushy middle part, where routine is the norm and every day’s tasks are laid out before you like a familiar friend.

    But in life, all good things do come to an end, and the time has come for myself and Cobus to move on to the next chapter of our lives.

    There are some special mentions I need to make of people that made each and every day just that much more awesome – from the dynamic coaching and dedicated admin teams, to the Concept Cardio class mates, the 15:00 Aesthetics Club, Girl Friday’s, Caileigh, Ruz and Kathy, Tash, Wessel and Marlize, Lisa and Craig, Andre and Jenna, Tia, The Lewis family, Tayla, Sean and Dani, The Cooke family, Bruno and Gazza, The Coetzee family, Mamoketse, The 18:30 crew, The CFJ / RFC and REF Families, The 2013 Regional Team, and every team mate that I have competed with, and of course not forgetting Imtiaz – who started us on this epic journey!

    I cannot mention every single member’s name or every single special memory, but please know that as cliched as it sounds – each and every one of you has made an enormous impact on my life, both physically, emotionally and spiritually and there will most certainly be a CFJ shaped hole in my heart.

    I can remember most of our member’s first class, or first time you stepped into the facility. I have memories of almost every one of you – and those memories I will cherish for a very long time to come.

    I leave you in the capable hands of the coaching team, who will continue to dedicate their time and efforts in making you better athletes and better at life! In the admin office, I leave you in the dedicated hands of Sean as Facility Manager and Tayla as Client Service Manager. They will be on hand to assist you in any and every aspect with regards to your memberships and whatever else you may need. Their dedication is unrivaled and I have full confidence that they will continue to take CFJ and Rebel Fitness Central onwards and upwards!

    Thank you to each and every one of you for making this past 7 years into an indescribably humbling, fulfilling and life changing journey!

    In closing, as always – Lekker Nag ne! 🙂


    ” Just because everything is changing, it doesnt mean it has never been this way before. All you can do is know who your friends are as you head off to your war”

  • Knowledge Blog


    - by Admin

    Should you be having another beer?

    Many of us like to drink and maybe some of us drink too much but there is no denying that alcohol is part of our social fabric and way of life.
    We drink for pleasure, leisure, creativity and social connections. We drink to celebrate, relax and destress.

    But alcohol does comes with potential negative effects on your health.

    Alcohol is a poison that we must break down and convert into not so poisonous compounds in order to enjoy the boozy buzz. Your body’s ability to do this is influenced by your genetic tolerance, age, biological sex, body size, ethnicity and your own unique combination of conversion enzymes.

    Alcohol affects us in different and individual ways.
    And because it is toxic to your body, your body will prioritise the metabolism of alcohol before other macronutrients. Which means that the meal you ate before you began drinking and the nachos that will be a good idea after a few more drinks, will get stored as fat.

    But what about the benefits of drinking alcohol?
    Alcohol is just one of many potential factors that impact on your health, fitness and wellbeing. There are studies that show some benefits to moderate drinking and then there are studies that disprove those studies and so the studies will continue.

    The reality is, choosing to drink alcohol is about what you’re willing to trade and prioritise.
    • Do you want a lean body and six-pack abs? Then you shouldn’t be drinking at all.
    • Are you trying to lose weight? Trading your macronutrients might be a short-term strategy if you aren’t willing to give up alcohol completely.
    • Are you struggling with health issues? Time to re-evaluate the wine with dinner every night.
    • Are you training for a sport event or working to improve your athletic performance? Sorry, then no Sunday beers and braai’s for a while.
    • Do you want to destress over drinks with friends? Find ways to manage your stressors so that you have only one drink instead of three.

    So determine your health and wellness goals and lifestyle priorities. And then if you do decide to have another beer, do so because you genuinely enjoy it and it adds value and pleasure to your life.

  • Knowledge Blog

    KNOWLEDGE BLOG – 11-08-2018

    - by Admin

    Forget about perfection, focus on progression.

    How often have you woken on a Monday with intending to make all the positive changes that are going to make your life better? A spreadsheet with your macros calculated, meals planned, a fridge full of Paleo meals, five days of workouts booked and you’re ready to CRUSH IT.

    Monday is a breeze, you did everything perfectly. Same for Tuesday. On Wednesday you’re sick of mixed vegetables and grilled chicken breasts. Thursday has morons in it, goes rapidly downhill and because you didn’t sleep well last night you’re ready for a beer and pizza on the couch with Netflix. Ah well, may as well make it an extra-large and you’ll try again on Monday.

    This “all or nothing and it must be perfect” approach to implementing positive changes to our lives is one of the biggest obstacles to achieving our goals.
    The aggregation of marginal gains is a theory that’s explained as the “1% improvement in everything that you do”. Instead of placing so much emphasis on one big defining moment of success, we should rather focus on making small and manageable improvements on a daily basis.

    In 2010, Dave Brailsford, the General Manager and Performance Director for Team Sky, Britain’s professional cycling team, applied this theory with the goal of winning the Tour de France within five years.

    He looked at all the metrics that could possibly affect the team’s success and set about making small improvements across everything, including the minor details overlooked as being of little to no consequence.

    Team Sky won the Tour de France within three years.

    We don’t need to be training for the Tour de France to apply this theory to our lives. Small daily improvements in the areas you are looking to change, which you often don’t even notice, are meaningful and add up to big changes over the long term.

    This theory can be applied to your nutrition, training, relationships or any aspect of your life that you’re looking to excel at.

    So what does this theory look like for us? Instead of whole-scale overnight changes to your diet, try add some green vegetables to your dinner each week night and on Friday, have one beer instead of three. Try that for a week. Once you’ve successfully applied these changes and they’ve become a consistent habit add another small improvement like replacing the mindless after-dinner grazing with a five minute stretch session instead. Try that for a week.

    Excellence is the gradual result of always wanting to do better – Pat Riley

    Aim to be just 1% better, every day.

  • Knowledge Blog


    - 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