Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    THURSDAY 02-03-17

    - by Admin

    GI JOZI

    “Tyred Up”

    Teams of 4-6 – Pick a Tyre- this is your Tyre for the wod

    AMRAP 7
    Max Distance Tyre Carry
    ( Tyre may not touch the floor during these 7 minutes)

    Rest 3 min ( active rest keep moving)

    AMRAP 7 min
    Max distance overhead carry
    (Tyre may not touch the floor during 7 minutes)

    Rest 3 min ( active rest keep moving)

    AMRAP 7 min
    Max Distance Tyre push

    ENDURANCE CLUB

    2 x 2000m rate increase / 4 min easy
    Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Rest four minutes between efforts.

  • WOD Blog | Workout of the day

    MONDAY 13-02-17

    - by Admin

    BARBELL CONDITIONING

    LEVEL 1

    Complete as many reps in 8 minutes of:
    40/25kg power jerks
    Perform 100 single skips each time you break

    Rest 4 minutes

    Complete as many reps in 8 minutes of:
    50/35kg hang power cleans
    Perform 100 single skips each time you break

    LEVEL 2

    Complete as many reps in 8 minutes of:
    52/35kg shoulder-to-overheads
    Perform 50 double unders each time you break

    Complete as many reps in 8 minutes of:
    70/52kg hang power cleans
    Perform 50 double unders each time you break

  • Knowledge Blog

    MEMBER PROFILE : JASON RUDOLPH

    - by Admin

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI?
    I was diagnosed with Osteoarthritis in early 2012 and was told I needed a hip replacement, on my way back from the Orthopaedic surgeon, Dave Levey was talking to Fresh on 5 Fm about CrossFit and the Games.
    I googled, found this place on the East Rand called CrossFit Jozi, spoke to Imtiaz explained my situation and hey the rest is history!

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    I joined up in August 2012

    WHO INSPIRES YOU?
    The WHOLE SWPS group (For those that don’t know , that is the Sex, Weights and Protein Shakes group!)

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    Playing with my girls, cooking and studying towards a BPhil honours degree

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I have National Colours for Karate and represented South Africa at the World Champs in Greece in my younger years.

    I’m a past winner of a CFJ Summer challenge.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    Tales of the golden monkey ‘remember TV only started at 6 pm so before that the test pattern

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    Restoring Health

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    The one where I don’t die!!!! I bitch and moan but I love it, it’s like an abusive relationship and I’m the bitch.

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    Fight Gone Bad – it was absolutely the worst thing I have ever done.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    Everything – I train to Eat

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    I couldn’t tie a shoelace due to mobility, Now I have a proper 136kg back squad and also work on a decent Deadlift.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    The normal – but I manage my food and training, if I have a bad day I start over tomorrow.

    LIST SOME OF YOUR BIG GOALS.
    A snatch like Wesley – he has a beautiful snatch.
    Handstand Push-ups like ‘Lil Nick
    To help some of my fellow mates on the art of counting 1,2,3 not 1,3,5 and then brag about how you smashed it.
    Some Muscle ups for fun

  • WOD Blog | Workout of the day

    FRIDAY 20-01-17

    - by Admin

    HAPPY BIRTHDAY TO QUENTEN VAN STADEN!

    LEVEL 1

    A. STRENGTH

    Clean Complex
    2 power clean + 2 hang cleans
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    18 power cleans
    12 power cleans
    6 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

    LEVEL 2

    A. STRENGTH

    Clean Complex
    1 power clean + 1 clean + 1 hang clean
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    21 power cleans
    15 power cleans
    9 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

  • WOD Blog | Workout of the day

    MONDAY 01-01-2018

    - by Admin

    HAPPY NEW YEAR!

    BARBELL CONDITIONING

    Front squat
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM.