Posts tagged with ‘cardio’

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • Knowledge Blog

    APPLES & ORANGES

    - by Imtiaz

    The purpose of strength training is to enhance your ability to apply productive force. Whereas metabolic conditioning (metcon) improves endurance and stamina–your ability to gather, process, deliver and utilise oxygen and energy. Strength, endurance and stamina are all important pieces of fitness with each skill requiring unique training methods. Hoping to achieve the benefits of one skill through training in another skill is like eating an apple but expecting it to taste like an orange.

    This is often seen in metcons that include weightlifting movements. You want to get stronger so you opt for the prescribed load because you understand that to get stronger you need to be able to move heavier loads. You know that you can manage the heavier load too. And you do manage it–you get through some rounds and reps, but because the load was relatively too heavy for the metcon, you either didn’t complete a decent amount of reps or came well short of the time cap.

    You ate an apple hoping for it to taste like an orange. But you got neither apple nor orange.

    Metcons improve your endurance and stamina. That’s precisely what they are programmed for, even if they include weightlifting movements. That is why, depending on the goals of the workout, the guideline loads are relatively low to moderate–to enable you to get lots of work done in minimal time. When you opt for a load that is too heavy, you don’t get enough work done. You don’t improve your endurance and stamina. No apple.

    Metcons do not make you stronger. They are not programmed to make you stronger. No orange.

    Strength days are programmed to make you stronger. So on strength days, go as heavy as form permits. Even risk failing a lift here and there because that’s part of the strength process. But go into a strength-based session with the go heavy mindset and with consistency and persistence you will get stronger.

    In contrast, go into metcons with the hard and fast mindset–get as much done as you can in as little time as possible. That will improve your endurance and stamina.

    There certainly is some carry over between training methods, but it’s indirect and minimal. Strength training gets you strong, metcons improve your endurance and stamina. Apples and oranges 😉

     

  • WOD Blog | Workout of the day

    TUESDAY 10-10-2017

    - by Admin

    HAPPY BIRTHDAY TO LUCAS MOKONE AND BERNICE ROSSOUW!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    Build to a heavy triple in 5 sets (concentric only)

    B. CONDITIONING

    21-15-9 reps for time:
    SDHP, 35/20
    Pull-ups

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Sumo deadlift
    Build to a heavy single in 7 sets

    B. CONDITIONING

    21-15-9 reps for time:
    SDHP, 43/30
    C2B pull-ups

    *8 minute cap

    GI JOZI

    3 rounds for time:
    500m row

    Rest 1 min

    400m run

    Rest 1 min

    300m Ski Erg

    Rest 1 min

    1km Air Bike

    Rest 1 min

    * Each round should be a sprint
    40 min cap*

  • Knowledge Blog

    CFJ HQ MEMBER PROFILE: DYLAN CORREIA

    - by Admin

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI?
    Well I got tired of the boring monotonous legs, arms. Back routine at “commercial “gyms I needed variety I needed a different challenge I needed group enthusiasm I needed a vibe and I crave the rush
    After long studies and Facebook /Instagram stalking the beautiful blonde bombshell Lesley Wright, I met with her and enquired on the price and classes and the where when and how’s
    And then in August 2016 took the plunge went for the interview was rely amazed at the professionalism and quality of educated staff I felt welcome immediately
    Started with the 1 month intro classes with the amazing caring passionate Tia McDougall the belief that she installed in me laid the foundation that still drives me every class
    I currently do Mondays and Wednesday 6:30 classes with the power Couple Lynda and Cobus McCabe, they keep it fun and challenging and constantly push me to be the best I can be but still keeping me in the best text book form that CrossFit Jozi standards expect
    I also finish the week with the cardio killer Zak GI Jozi on Thursdays 6:30, always something exciting to look forward to.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    It’s amazing how time as passed I have been with CrossFit Jozi for a year and a month now

    WHO INSPIRES YOU?
    Very interesting question to me everyone inspired me that can get up and get to the gym to do the challenge
    If you look at it all the “newbies” aspire to be like you so you need to be on your best form to show them they can do it as I was once in their position but on the same page I aspire to be like all the “Pros” so I need to push harder
    So there is always someone to inspire you

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    Well I work for Audi so if I’m not at the gym I most probably 8/10 times am at work I love my job and passion for the brand and meeting amazing people
    The other 2/10 times I’m spending time catching up with friends

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    Hmmmmm well I’m a professional trained model have numerous awards under my belt including Mr Supreme King 2015 and Mr King of the World 2016
    Otherwise I’m a pretty open book ask and I will tell

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    Shoo was quite a while ago

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    I would love the power of everlasting youthfulness I want to be young forever getting old scares me

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    Well last night was an awesome work out 07/09/17 6:30 GI Jozi
    Buy in 300 single skips
    10 rounds for time
    6x 20m sled pushes
    10 x med ball wall sit ups
    10x DB thruster’s alt
    Buy out 1k ski erg

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    Every class is unique in its own way I can say in the year + that I have been here I have never done the same work out twice
    But the one that still haunts me a little was 17.1 of the Open 2017

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    Biltong, avocados and ice tea

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    Well when I started pull up were just a thing I could look at trying one even wasn’t possible now after pushing and pushing I’m proud I can say I can do 20+ chest to bar kipping pull ups PS this is just one of many as every day I amaze myself of how evolved I am and adapting to all the work outs

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    My whole physical mental and emotional well-being has changed I’m less stressed I can focus more I can see I have a very toned sporty looking physique I am a lot more supple and flexible and I fell more energetic
    Mentally CrossFit is my meditation when you look back at a work out and all you can’t think of what you were thinking at the time you just remember silence in your head just everything blocked out finding peace in that chaos

  • Knowledge Blog

    BODY WEIGHT DOWN BUT BODY FAT % UP?

    - by Imtiaz

    You’re exercising a lot, you think that you’re eating well most of the time, everyone says you’re looking “slimmer,” and the scale shows that your body weight is dropping. But you’re lacking “go” in your workouts, your strength has either plateaued or is regressing, and your body fat percentage (BFP) has actually gone up. What the……??!!

    Weight Loss vs. Fat Loss

    Your body weight is the sum weight of your organs, bones, muscle, soft tissue, etc. Weight loss simply takes into account a drop in this sum.

    Your BFP is the weight of body fat relative to your total body weight. Therefore, fat loss would result in a lower body fat percentage. Depending on gender, age and types of activity, healthy body fat percentages for women and men are respectively 12-20% and 8-18%.

    How does that explain an increase in BFP concomitant to a decrease in body weight? That would happen if part of the weight loss comes from a loss of muscle. If BFP is the weight of body fat relative to total body weight, your total body weight (kg) less the amount of body fat (kg) leaves you with your lean body mass (LBM). LBM is made up of every part of your body – skin, hair, nails, bones, ligaments, organs, etc. – EXCLUDING boy fat.

    The heaviest component of LBM is muscle. The amount of muscle you have directly affects the BFP equation.

    If your body weight doesn’t change but you lose muscle, it will be reflected as an increase in BFP. Similarly, if you lose body weight and muscle, the loss in muscle would either mitigate a decrease in BFP or also reflect as an increase in BFP. You’re “slimmer” with a high body fat – what is referred to as skinny fatThat’s also why your performance in training drops – muscle is your engine!

    Lose Fat & Maintain or Build Muscle

    Your body weight tells us little to nothing about changes in your body composition. It’s also affected on a daily basis by your diet, water retention, the weather and possibly even mood states. So you need to change your mindset from wanting to lose weight to losing body fat.

    Losing body fat requires you to maintain or increase muscle mass. Note: Increasing muscle mass does not mean you’ll “get bulky.”

    What will happen when you maintain/increase muscle mass while reducing BFP, however, is your body weight often remains the same. That is simply because muscle weighs less than fat.

    How To Avoid Skinny Fat

    1. Train functional movements at a high (relative) intensity with a variety of loads (light, moderate, heavy).
    2. Eat clean at least 80% of the time. You all know the deal: Eat a variety of meat and vegetables, some fruit, nuts and seeds, little dairy and grains, and no sugar
    3. Ensure that part of eating clean includes a healthy amount of good carbs and protein.
    4. Avoid the “cardio” trap. Unless there’s a good deal of resistance-based exercises in your training regime to go with all that cardio, you won’t maintain good muscle too. That’s why I like to call endurance only athletes ‘skinny fat.’ Yes, they have low body weight, but a low percent of that is muscle!

    So ditch the scale and mirror because they’re just playing tricks on your mind. Eat clean, train smart, be consistent, and results will come. If results don’t come, call in for a consult.