Posts tagged with ‘agility’

  • Knowledge Blog

    COACH LYNDA’S GOODBYE!

    - 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”

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • WOD Blog | Workout of the day

    MONDAY 03-12-2018

    - by Admin

    HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!

    LEVEL 1

    A: BARBELL CONDITIONING

    Hang power clean + front squat
    5 sets of (1+1)x3

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

    LEVEL 2

    A: BARBELL CONDITIONING

    Hang clean
    Build to a heavy triple

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch