Posts tagged with ‘CrossFit’

  • Knowledge Blog

    TUESDAY 31-07-2018: NUTRITION

    - by Admin

    What is good nutrition? And why you should care.

    Nutrition is the foundation of the CrossFit hierarchy of development. Good nutrition is the largest component of this hierarchy and is the foundation on which you build your health and fitness.

    But nutrition is often the part we pay the least attention to.
    So what is good nutrition? While nutrition is a very personal and individual prescription, there are a few points of commonality across the many different and valid nutrition frameworks.

    Good nutrition takes care of energy balance
    Energy balance is one of the bigger pieces of the good nutrition puzzle. Simply put, if the energy you expend during the day is less than the energy you are putting in then you are likely to gain weight. And carrying extra weight contributes to a decrease in your overall wellness.

    Good nutrition makes you feel good and perform better. And look good naked.
    How does your current nutrition approach make you feel? Have your PB’s improved, are you any closer to achieving your physical goals? Do you feel energetic and are you keeping up with your family? Or does your body ache and pain and feel old? These are all factors that are impacted by the food we eat. Looking good naked is of course also a positive side effect of healthy eating habits.

    Good nutrition helps you overcome obstacles
    Obstacles include a negative approach and mind-set around food. Or unsupportive family and friends, and an environment that makes a healthy lifestyle challenging. The genes you inherited are also a potential obstacle, but just because your family have chronic lifestyle conditions doesn’t mean you have to suffer the same fate. The food you eat and your environment all play a role in how your genes express themselves.

    Good nutrition sends a message
    Each time you eat is an opportunity to take a step towards good health. Or towards disease. Food is not only fuel but information. It sends a message to your cells and organ systems and the quality and quantity of that food determines the messages that get sent.
    Nutrition is never a one-size-fits all approach. What works for your buddy at the gym won’t necessarily work for you. And trial and error is often how we figure out what works for us and what doesn’t. However, having a good understanding of nutrition makes it that much easier to decide what information is sound and worth listening to.

    The CrossFit Jozi Introduction to Nutrition session is a complimentary one-hour consultation where we look at how you are currently eating and where we can make simple but effective improvements. Get in touch and let’s get working on building your foundation to improved health and fitness!

  • WOD Blog | Workout of the day

    THURSDAY 26-07-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK CARIPIS AND CHAD DE ROSE!

    ENDURANCE CLUB

    A. WARM-UP

    5 x 2 min on : 1 min off
    Double unders

    B. ROWING SKILL

    C. CONDITIONING

    Rowing
    4 x 2 min on : 2 min rest
    Working for max cal. across all rounds

    D. ACCESSORY

    Barbell hip thrust
    5 x 10 (1230)

    CROSSFIT

    Every 90 seconds x 10:

    Even: 10 Barbell glute bridge
    Tempo 1230

    Odd: 12 single arm DB row/side
    As heavy as possible

    -Rest 5 minutes, then:

    5 rounds for time
    100m suitcase carry (10x10m AHAP)
    400m run

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24