Posts tagged with ‘CrossFit Games’

  • WOD Blog | Workout of the day

    WEDNESDAY 27-09-2017

    - by Admin

    REPEAT: CROSSFIT GAMES OPEN 15.3

    LEVEL 1

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 3m

    LEVEL 2

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 3m

     

  • Knowledge Blog

    LET’S TALK CrossFit

    - by Imtiaz

    Every now and then we need reminders. Why are you doing that? Who are you doing it for? What got you started? Is it good for you? Are your goals realistic? From a health and fitness perspective, we give you those reminders often. But those reminders are also new information for all the people newer to our facilities. Today, we’re talking CrossFit!

    Among all the varying definitions and explanations of what CrossFit is, one of the most common is it’s the “sport of fitness.” It may have something to do with the competitive nature of the training environment in CrossFit gyms, a bit to do with all the exercise competitions using CrossFit-style workouts, and helluva lot to do with the Sport of Fitness™ being the official tagline for the CrossFit Games.

    In fact, that trademarked tagline provides the distinction between CrossFit the training program and  the sport of CrossFit.

    CrossFit the Training Program

    CrossFit the training program is what CrossFit was truly designed for. The overwhelming majority of people doing CrossFit are training for lifelong health and fitness. They want to be better cyclists, runners, hikers, parents, healthier grandparents, athletes – they want to be the healthiest and fittest they can possibly be throughout life.

    They use CrossFit to increase their level of general physical preparedness (GPP), and a better GPP correlates to better performance in life or sports, and in overall health and wellbeing.

    People under this category are by no means lesser athletes than anyone else, they simply have different goals. Training once a day in class on three to five days a week is sufficient to realising some of those goals. With good and varied programming, training that way is sustainable for life and should see consistent improvements in most areas of fitness.

    Take many of our members, for example. We’re nearing our seventh birthday and many members have been with us for five to six years. They’re healthier and fitter than they were before joining, and they continue to progress physically both in and out of the gym!

    Some might spend extra time working on weaknesses or preparing for an event such as a marathon, a triathlon, an in-house throwdown, or a local exercise event, but overall, the sacrifices here are minimal and training in class is more than enough preparation.

    These are the people we exist to serve. You are the reason CFJ was opened. This was the reason you joined in the first place. You are the majority of our clientele. That’s just how we like it!

    CrossFit as a Sport

    A Recreational Sport

    Many people using CrossFit as a training program grow to enjoy the competitive aspect of it. This competitive edge is typically fostered in training where you have your previous scores to beat, where you’re using the person beside you as motivation to keep moving, where the group environment itself drives you to work harder. These people grow to enjoy that competitive aspect so much that they regularly enter local events – it becomes their weekend sport.

    Here, aside from a good base level of GPP, some specific goals are required to ensure safety and enjoyment in competition. The more serious recreational athlete may need individualised programming, will need to keep their nutrition dialled in, and will need to learn about managing themselves in competitions.

    While people here make up a much smaller percent of our clientele, we have the systems and resources in place to support them. While some extra sacrifices are made here, the goal is still to chill out and have some fun. Performing well in an event isn’t the be all – like participating in a local club sport. Whereas playing sports professionally demands a vastly different commitment.

    Events is written in bold to highlight the fact that the majority of local exercise events are not competitions. That is because the primary goal of those events is participation. Sure, there are some events with prize money and/or prizes for podium finishers, but let’s be real – it’s about participation and expressing fitness, not so much testing fitness. Similar to a mountain bike or running event. They serve to get you out of the gym to express your fitness.

    The CrossFit Games

    By this I am referring specifically to training towards competing at either Regional or Games levels of the CrossFit Games. While just about every Games athlete trains CrossFit to grow their base level of GPP, the Games have evolved to include a specific skill set. While aspiring Games athletes must still ensure a strong GPP (for life and for competing at the Games), they now also need to acquire the specific skills required to compete effectively at Games level.

    Specific skill training can be referred to developing ‘specific physical preparedness’ (SPP). Therein lies the difference between CrossFit and The CrossFit Games.

    It’s the same in all sports. You can use the sport as way of keeping fit, but if you want to compete at a high level in that sport you need to be conditioned specifically for the demands of that sport. As with any sport, the sacrifices start mounting here. More specific programming is required along with a staunch dedication to keeping nutrition and other recovery practices dialled in. Athletes often have to train alone and may sometimes become alienated from the community. They’ll have to train through the aches and pains. But for them, it’s okay, because it’s what’s required to realise their goals.

    Be it in our gym or the general CrossFit community, these athletes form a tiny percent and therefore form an even smaller percent of the general population. South Africa has had just ONE athlete in the recent history of the Games come close to the top 10 at the Games – you do the percentages.

    Just as we support recreational CrossFit athletes, we have always supported athletes with genuine aspirations to compete at a higher level. There are no quick routes for these athletes, and for most, it will take years to realise their goals. The reality for athletes aspiring to compete at this level now is that they need  sponsors that will give them the money needed to maintain their lifestyles AND training AND pay for travel, pay (lots) for a coach to program and coach one-on-one, saddle up for non-fun-CrossFit, and most importantly, have chosen their parents wisely 😉

    Your goals ultimately dictate the face of CrossFit you choose to follow, so record some tangible goals. Set short term (3 month), mid-term (6 month) and long term (1 year) goals. Record why you have those goals. List how you’re going to achieve those goals and then review with a coach.

    We’re here to help you achieve those goals. You may just need more consistent training in class or a bit of extra flexibility work. Maybe you need some help in preparing for an event, or want to level out your fitness so you’re better prepared for a local event. Or perhaps you’d like to take a good stab at getting to Regionals, in which case you’ll have to be prepared to prepare for many, many months.

    Competing in the sport or not, there’s a far greater picture – your lifelong health and fitness, and some fun!

    As our favourite Pat Sherwood quote goes, “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.”

  • Knowledge Blog

    WHY YOU SHOULD PARTICIPATE IN THE OPEN WITH CFJ

    - by Imtiaz

    The first ever CrossFit Games Open was in 2011, before we had properly begun to run classes. Including Zak and myself, we had five people complete the 2011 Open! Every year, the conversations I have surrounding the Open are very much the same. Especially when people learn that I have registered too. The first question is inevitably, “Where are you trying to place?” And my answer is always, “I’m not!”

    You don’t have to place somewhere to compete. Nor should you only compete only if you have a good chance of winning or placing highly. In CrossFit or in any other sport. Competition – sport – is where you get to test all the abilities you’ve developed in training. Sports sit at the tip of CrossFit’s hierarchy of development – now that you’ve worked on nutrition, gymnastics, weightlifting and throwing, find a medium to express all of that fitness.

    One medium are CrossFit-based events. Others are triathlons, ball sports, obstacle races. All tell you something about your fitness, and all play a wonderful role in leading an active life. Here are some reasons you should compete in something, even if you “aren’t competitive” or don’t plan on placing anywhere significant.

    • You get taken out, way out, of your comfort zone.
      I always say that I’m an 80% kind of athlete. In training, I generally work at 80% of my abilities because I’m just a little uncomfortable there, and it’s enough to keep on track for my goals. It’s one of the reasons I love to hate the Open – even if I wanted to, I couldn’t get by on 80%. The environment pushes far beyond where you want to go, and far beyond what you thought you were capable of!
      Every year in the Open, at our Throwdowns, in local fitness events, we see our members beating personal bests – just because of the environment of the competition.
    • It’s a ton of fun!
      Especially with the format we have in place this year that the ambassadors are driving. It looks like we could have our biggest Open attendance ever!
    • I can try and explain this, but you have to experience it. We often talk of the camaraderie developed amongst the people you train with most regularly, but you get to know the people you compete with a whole lot more. Aside from that, the competition arena – be it your gym or a big stadium – is an exciting place. The quiet just before the call of “GO!”, the cheering from the spectators, having a referee or judge hold you to standard – fun!
    • It sets a benchmark
      Your performance in any type of competition will give you numbers against which you can track progress. It will tell you what you need to work on, and your results at the same event at a later date will give you insights into your progress.
    • It could be the nudge you need to up your efforts
      Sometimes not winning or not performing as well as you’d hoped is just the kick up the ass needed to better your efforts in training. Striving to be better than yesterday is essential to training, and finding out – through competition – that you aren’t growing better is often just what you need.
    • It’s a ton of fun!

    So, get registered for the Open 😀

  • Knowledge Blog

    MEMBER PROFILE – GAVIN WOLFF

    - by Admin

    NAME: Gavin Wolff

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?
    I was looking for something different to Virgin Active and saw the sign pointing to the old box at Rebel, so out of curiosity went to have a look and was hooked.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    It must be around 5 years, as I was one of the first members to join at the old box

    WHO INSPIRES YOU?
    The new members who come in looking nervous as hell and then finally hang in, join a class and excel. Great to see that enthusiasm and change in them. As well as the coaches who have a lot more patience than me.

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    Working for a living, as I need to  pay for Crossfit classes!

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I love to spend time flying every weekend. The freedom of being master of your own destiny in the sky cannot be matched and you have no one to blame but yourself if anything goes wrong.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    I am that old that TV was not around when I was a kid 🙂
    Will Superman comics suffice?

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    I’d be happy to give up a super power just to do OHS properly 🙂

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    5 rounds for time
    400 metre run ….Followed by 10 deadlift @ 70kg, 7 x pullups, 5 x burpees – 30 seconds rest between rounds

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    My 60th birthday workout

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    Fish and veggies

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    Entering the Open a few times

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Major difference in fitness, flexibility and strength. Never been ill since the day I started

    LIST SOME OF YOUR BIG GOALS.
    What still eludes me is the dreaded overhead squat and also stringing together muscle ups.

  • Knowledge Blog

    CFJ HQ : MEMBER PROFILE – ANDREW KYRIACOU

    - by Admin

    NAME: Andrew Kyriacou

    WHAT DO YOU DO FOR A JOB?

    I’m an operations manager for a Real Estate company. Yes I sell houses so you can trust me 🙂

    HOW LONG HAVE YOU BEEN TRAINING AT CFJ?

    Since Feb 2014.

    WHAT ENCOURAGED YOU TO JOIN US WHEN YOU DID?

    Stratos in my ear telling me how great the programming, the community and everything in general is.

    ARE THERE ANY MEMORIES FROM YOUR FIRST DAYS THAT YOU’D LIKE TO SHARE?

    I started just before the 2014 Open and was really impressed with how the bulk of the community entered and got involved.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?

    Completing the 2014 Summer Challenge. Best shape of my life.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?

    I eat better in terms of types of food. For eg. I have cut out sugar completely. Now I need to work on quantities nom nom.

    WHAT DO YOU DO WHEN YOU’RE NOT BUSY GETTING FITTER AT CFJ?

    I try spend as much time with my family as I can, especially outdoors. Star Gazing and Rock Climbing top of the list.

    WHAT ARE SOME OF YOUR BIGGEST ACHIEVEMENTS SINCE JOINING CFJ?

    Training 5 days in a row and arriving on time.

    LIST SOME OF YOUR CFJ BUCKET LIST ITEMS.

    Sub 2 minute Grace and a 100kg snatch.

    WHERE IS YOUR FAVOURITE PLACE TO EAT OUT IN JOZI?

    In good faith I must remove KFC from the equation…I must say the Grill House is always good and look out for a place called Marble.

    IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?

    Jesus Christ
    Nicolaus Copernicus
    Colonel Saunders – I need that recipe.

    WHO INSPIRES YOU AT CFJ AND IS THERE ANYONE ELSE YOU’D LIKE TO GIVE A SHOUT OUT TO?

    In good faith I must remove Angie, she generally inspires me in everything (in the zone…. boom). Basil Aronis, the man is a machine.

    TELL US AN INTERESTING FACT WE MAY NOT KNOW ABOUT YOU.

    I enjoy cooking, although my wife doesn’t like the aftermath left behind in the kitchen.

    IN NO MORE THAN 5 WORDS, TELL US WHY YOU CrossFit.

    High intensity and heavy s*%t