Posts tagged with ‘bodyweight’

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin


    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • Knowledge Blog


    - by Imtiaz

    Tumbling, buddy carries, ladder and hurdle drills, headstands, muscle-ups, climbing, and jumps. Gymnastics skill and play time forms a core part of our program, including warm-ups, because it’s essential to your physical development. I know that you know that, but it doesn’t stop many from shying away from the tasks that make them uncomfortable. It’s partly fear and a lack of confidence, but I think that the fear of screwing up in front of others is more so the reason for not attempting these kinds of tasks.

    If you’re ever in while one of the Kids classes under coach Tia is running, spend some time watching them. There is little to no hesitation. They shoot up the ropes, swing on the rig, monkey swing on the ropes, and attack just about everything the adults do in class. But they do so with no inhibition. Do they fall and make mistakes? Absolutely. It’s not unsafe, though, and they’re back up to give it another go in no time.

    Adults, on the other hand, are just the opposite. They analyse the situation, try to understand everything before attempting it, and are often concerned with who is watching. They are inevitably left standing still, both in the moment and with regards to their fitness. Paralysis by analysis.

    You can’t avoid mistakes and falls forever. While you can certainly do very well and move forward without having to learn from mistakes, allowing and accepting mistakes frees you up to actually try something new! If you nail it, then well done. But if you stuff it up, no one really cares. Get up, dust yourself off, give your ego a pat on the back, and give it another nudge.

    Screw up. It’s a part of the learning process.

  • Knowledge Blog


    - by Imtiaz

    I like using car analogies for the body and human performance because they seem to make sense to a lot of people. Although I must say that while I love just about everything motorsport, I don’t service my own vehicle! I do however ensure that my body is well cared for, and am here to ensure that our clients’ bodies stay strong and healthy through life. Let’s look at one of the engine and drivetrain analogies to illustrate how we achieve that using gymnastics movements.

    Gymnastics a.k.a bodyweight movements come after nutrition in the hierarchy of development. So developing your ability to move just your own body is a big deal to us. There are loads of gymnastics movements with pushing, pulling, midline, squatting, and jumping covering the bulk of the movement categories. And then you can further divide movements up by strict and kipping. Kipping is where powerful hip extension is used to generate most of the movement with the extremities guiding the body to it’s end position. For example, in a strict pull-up the hips and legs stay straight while only the upper body pulls. Whereas in a kipping pull-up the hips “kick” the body upwards, with the upper body following to guide the body to the top of a pull-up.

    It’s important to develop both strict and kipping movements, especially in the name of increasing capacity across broad time and modal domains. But each have different roles to play. And this is where the engine and drivetrain analogy helps.

    The engine of a vehicle is the powerhouse. It creates the energy to propel the vehicle in the intended direction. The drivetrain is what lays all that energy to the ground to enable the vehicle to move in that direction. There (should be) is a third component – the human controlling the speed and direction. In the design of a vehicle, the drivetrain must be robust enough to handle the power that the engine creates. If it’s not, the drivetrain will eventually break under all the load.

    The body’s engine is comprised of all the big muscle groups such as the hips, upper leg and shoulder girdle. These are superficial muscles, muscles close to the surface of the body. The drivetrain is comprised of the extremities, deeper and smaller muscles, and soft tissue (ligaments, tendons, cartilage). Similar to a vehicle, if you just focus on getting the engine strong while neglecting the drivetrain, the drivetrain eventually breaks and you pick up a niggle or injury.

    Strict gymnastics movements develop the drivetrain – they make you robust from the inside out. It does take longer to develop strict capacity, but that’s because soft tissue takes MUCH longer than muscle to develop. Kipping movements develop your engine. That’s why we use them in conditioning workouts, and it’s why you’re able to develop kipping sooner and faster than strict. The bigger muscles develop faster. But if you rely too much on kipping, those bigger muscle groups-your engine-develop too fast relative to the smaller muscles and soft tissue-your drivetrain. You might feel like you’re able to do more by kipping more, just as you’ll feel like you’re driving really fast in a vehicle with a powerful engine.

    But you’ll only be moving fast while the drivetrain is still holding up to the load. Six months of progressing slowly is still progress. Time off training due to injury is going nowhere at all.

    Build your drivetrain by developing your strict gymnastics capacity. Then layer on engine development as the drivetrain improves – it’s improving when you can do more strict work. It might not look as sexy initially, but just like a classic car, it appreciates in value 😉

  • WOD Blog | Workout of the day

    TUESDAY 29-03-16

    - by carl


    Tabata Something Else

    Tabata pull-ups
    Tabata push-ups
    Tabata sit-ups
    Tabata squats

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

    Post total reps from all 32 intervals to comments.

  • Knowledge Blog


    - by Imtiaz

    We’re often asked about why, in general, CrossFit workouts and competitions don’t have categories or movements that are relative to bodyweight. I typically have the same answer every time.

    Consider a firefighter weighing in at 70kg. He/she is part of the team responding to a house fire and finds an unconscious person, weighing in at around 90kg, in one of the rooms. The said firefighter already has gear on them weighing about 30kg – all set gear so it doesn’t change in load depending on the size of the firefighter. Are they going to hang back and call in one of the heavier members of the team to pull the person out, or are they going to get the job done themselves? Well, I certainly hope they’re going to do it themselves!

    The analogy is of a simple premise: Life knows not weight categories! And in CrossFit, we’re training for life. So CrossFit competitions, like the Open, Regionals and Games, will test the athletes in very much the same way.

    Weight categories in some sports, however, are a necessity. But it’s a necessity that rewards the specialist and we’re doing everything but specialising in CrossFit. We do also use bodyweight as a guideline in some workouts, depending on the desired outcome of the workout, but prefer using loads as a percent of your true 1-rep maxes as a guide because then we’re basing the prescribed loads relative to your abilities and not relative to your bodyweight.

    And having to score athletes relative to bodyweight in competition or asking you guys to calculate loads that way in training would be a logistical mess. Have you ever taken note of athletes calculating loads when percentages are programmed in class??!!

    So, little guys, get stronger. Bigger guys, unless you have excess body fat to lose you’ve got nothing to complain about so up your gymnastics game.

    (Thanks to Devan & GC for today’s blog inspiration 🙂 )