Posts tagged with ‘back squat’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • Knowledge Blog

    HQ MEMBER PROFILE: LESLEY WRIGHT

    - by Admin

    NAME: Lesley Wright

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?
    A friend of mine told me about CrossFit and I decided to see what the fuss was about.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    4 Years in August

    WHO INSPIRES YOU?
    Marcus Swanepoel

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    In front of my computer, designing

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I like to collect Bobbleheads

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    The A Team

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    Invulnerability: Invulnerability grants heroes immunity to one or more forms of physical, mental, or spiritual damage. If you possessed this power, you would never have to worry about getting beat up by bullies, mending a broken heart, or suffering from depression.

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    Filthy 50

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    When I finished Diane RX’ed for the first time in the time cap.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    FitChef meals

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    100kg Back squat

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Much fitter, stronger and more endurance

    LIST SOME OF YOUR BIG GOALS.
    To get a muscle up
    Just to improve on all the movements

  • WOD Blog | Workout of the day

    MONDAY 19-06-2017

    - by Admin

    HAPPY BIRTHDAY TO GARETH GROTTIS, AREND BRING AND BRUNO CORREIA!

    FITNESS TESTING : WEEK 1

    A. STRENGTH TEST

    Back squat
    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. GYMNASTICS STRENGTH

    1 attempt at a max duration handstand hold
    *Chest to wall/box

    C. GYMNASTICS PUSH CONDITIONING

    50 box HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. GYMNASTICS STRENGTH

    1 attempt at max strict HSPU
    *Add a deficit if you need to

    C. GYMNASTICS PUSH CONDITIONING

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

  • WOD Blog | Workout of the day

    MONDAY 05-06-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JASON NEVES, AND FOR TODAY TO DAVID PARAPOULOS!

    A. STRENGTH

    Back squat
    Establish a 3RM in 15 minutes

     

    B. CONDITIONING

    LEVEL 1

    AMRAP 13:
    10 OH lunges, 15/10kg plate
    10 burpees
    10 pull-ups (jumping)

    LEVEL 2

    AMRAP 13:
    10 OH lunges, 25/15kg plate
    11 burpees
    12 C2B pull-ups

     

  • WOD Blog | Workout of the day

    SATURDAY 06-05-17

    - by Admin

    ALL THE BEST TO COACH CARL AND STEPHANIE ON YOUR WEDDING DAY TODAY! WE WISH YOU BOTH THE MOST BEAUTIFUL AND BLESSED DAY!

    GI JOZI

    “Hand in Hand”

    With a partner – AMRAP 8 minutes
    24 Russian KB swings
    24 Goblet Squats
    12/12 KB Push press (Single arm)

    Rest 4 min

    Repeat the AMRAP

    – Bell may not touch the ground for the 8 min
    – One person working at a time
    – Reps CAN be broken up at each station between the partners anyhow
    – Cannot move on until 24 reps are complete for that movement

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 75% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 75% max clean

    C. JERK

    Power jerk + jerk
    5 x (1+1), 75%
    *% of max jerk