Posts tagged with ‘capacity’

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    THURSDAY 26-04-2018

    - by Admin

    PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

    ENDURANCE CLUB

    A. BREATHING WORK

    4 x 200m sprints w/ nasal only breathing
    -Rest 60 sec between efforts

    B. CONDITIONING

    In teams of 3, for time:
    1.6km run (each)
    2000m row (each)
    96/64 cal. bike (each)

    All team mates work at the same time but on different stations. Rotate and
    partition reps up however you want to.
    Clock stops when all team mates are done.

    CROSSFIT

    EMOM 15:
    1: 10 x single KB front rack split squats
    2: 10 DB Pendlay rows
    3: 15/10 cal. bike

    -Rest 5 minutes-

    Then, 5 rounds of:

    20m sled push, heavy but unbroken
    30 unbroken KB sumo deadlift high-pulls, 32/24
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 27-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MICHELLE WEBB, ANDREW PROCTOR, JOSE PINTO, JULIETTE DE SWART!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 40 sec plank hold
    2: Static hang 20s on/10s off
    3: 10 med ball sit-ups

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max goblet squats, 24/16
    15 sec rest
    60 sec: KIPPING pull-ups (ring rows)
    15 sec rest

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: L-hang 10s on/10s off
    2: 10m HS walk
    3: 12 weighted sit-ups (DB)

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max DB front squats, 22.5/15
    15 sec rest
    60 sec: KIPPING pull-ups
    15 sec rest

    *Only kipping permitted today

    GI JOZI

    For time:
    10-20-30-40-50-60-70-80-90-100- single skips
    7 DB Thrusters between sets (light and fast)

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    12 backward lunges in between sets

    10-20-30-40-50-60-70-80-90-100- single skips
    10 medball sit ups between sets

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    7 hollow rocks in between sets

    40 min cap*

  • Knowledge Blog

    MODIFY FOR A BIGGER ENGINE

    - by Imtiaz

    The images below are of a text message chat I had last year with one of our dear members, Dmtry The Russian. It was following a workout that involved three barbell movements and the prescribed guideline load was your body weight. I trained in the class after Dmtry and when I got there he was still in the trenches, trying to complete the workout right at the time cap. I told him I’d kick his ass in the workout. I apologise for the poor quality of the image and my colourful language!

    Dmtry did the maths. Although it’s not the most accurate calculation of power output, it shows that I had a far greater power output than him. I did kick his ass. He chose the guideline load of his body weight and that resulted in a time of 28 minutes. I went with 10kg under my bodyweight and finished in 17:50. Did he work hard? Absolutely. Was his workout effective? Not in the least. He didn’t get stronger (because it wasn’t designed to be a strength workout), nor did he increase his capacity (which was the primary goal of that workout).

    He felt like he worked hard. But intensity isn’t a feeling. It’s based on how much work you do relative to the time you do it in. And the only way you’ll ever achieve the intended benefits of a workout is by modifying it to your abilities.

    What you see on the whiteboard is a guideline, and along with the coach’s directions on the intended benefits of the workout, that gives you a template for that day’s session. You will almost always need to modify the session in some way. How do you do that? We use a simple guide:

    • First reduce the technical demand of the movement/s. This is especially so for barbell and gymnastics movements.
    • Reduce the load–put less kilograms on the bar. We can also reduce load on gymnastics movements.
    • Reduce volume (reps/distance/sets/calories/etc.). This is probably done the least yet is so effective.

    That order changes depending on the workout, but you should be doing some form of modification most of the time, regardless of your experience. Remember, the programming isn’t based on what you all used to be able to do. It’s based on where you could be.

    –Imtiaz

  • Knowledge Blog

    TRAINING, DOING, TESTING & PRACTISING

    - by Imtiaz

    What better way to return to a normal schedule in the new year than with some baseline testing? For many of you who’ve been with us for a long time it will almost feel like starting all over again–unfamiliar workouts, a surprise everyday, and a healthy dose of nervousness! We use fitness testing to evaluate the safety, effectiveness and efficacy of our methods, and as an opportunity for you to measure changes in your health and fitness. So if it feels like your December holidays are hurting more than they should during this week of training, don’t sweat it. You’re going to have an opportunity to redo these tests in 3 months 😉

    Remember, we use testing days to evaluate your fitness. While the approach to the session is very much the same, the intention is specifically to test. Whereas the intent on training days is to develop your fitness.

    Similarly, there’s a difference between doing and practising. On some days or in some parts of workouts we’re working towards increasing your work capacity. Those are doing days and pieces–you either have the ability to perform the movements as written, or some smart modifications are necessary to ensure that you are training effectively. On other days and pieces we dial the intensity right down to practise–learn a new skill, improve an existing skill, or simply allow for active recovery.

    Your coaches will always explain the intent and purpose of the workout, but remember that unless you’re proficient at a movement, modify the workout to ensure you’re doing and training. And when practise or technique days come up, work on your ninja skills!

    This week’s testing will give an insight into what sort of training you can expect in the coming training block.

    Focus

    The focus of the first block of the year will be to develop endurance and stamina while improving your speed and skill level. Endurance and stamina sort of go together to build what we refer to as your engine. A big engine means that you’ve got the ability to go far, get there quickly, and handle heavy loads along the way while maintaining good positions.

    Speed is your ability to reduce the time cycle of a repeated movement, and you need good skill levels for that. This all follows on from the last cycle, and will get you nicely prepared for the Open!

    So “gassy” metcons, learning how to cycle a barbell, and gymnastics practise. All of which go towards shedding those excess kilos you gained over the holidays, IF you’re sorting out your nutrition 😉

    Testing

    As we have been doing, there will be four training blocks in a year. Two of 13 weeks and two of 12. While we have previously used CrossFit’s benchmark workouts to evaluate your work capacity, there’ll be a change this year. There will still be fitness testing, but the tests will be unique to that training block. Instead of being familiar with the benchmark tests, you’re now exposed to something new!

    The ladies and odd hero workout will still feature throughout the year, of course. Some for testing and others for training days. They’re great workouts that should form part of any fitness program.

    Specialty Classes

    The Barbell Club is going through a work capacity and stamina phase too, to ensure that all programs are tied in. Lots of complexes and percentage work for you guys.

    The Endurance Club is kicking the year off with a rowing block to improve your rowing skill level and of course to grow your lungs and engine. It will be a good way of ensuring you’re getting endurance work in while recovering from training on Monday to Wednesday.

    G.I. Jozi is there for the low skill, cardio-based workouts, and it shouldn’t be too long before the Concept Cardio room is good to go!

    Don’t forget about the UpSkill plans and private coaching available for those of you wanting some individually tailored programming and coaching. Group classes aren’t all we do, they’re PART of our offering!

    Enjoy the return to full training, and take care of your recovery!

    Imtiaz