Posts tagged with ‘CrossFit’

  • WOD Blog | Workout of the day

    SATURDAY 13-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 3RM in 15 minutes

    These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.

    B. CLEAN & JERK

    2 clean + 1 jerk
    Establish a max in 15 minutes

    CROSSFIT

    TENACITY TESTING

    For time:

    4 plate get-ups, 20/10
    400m plate run, 20/10
    5 Zercher plate lunges per leg, 20/10
    50 burpees with jump onto plate
    6 plate shoulder to overhead, 20/10
    600m run (no plate)
    7 overhead plate lunges per leg, 20/10
    70 wall balls, 10/7 to 3m

  • Knowledge Blog

    NUTRITION AND KNOWLEDGE BLOG

    - by Admin

    Should you be having another beer?

    Many of us like to drink and maybe some of us drink too much but there is no denying that alcohol is part of our social fabric and way of life.
    We drink for pleasure, leisure, creativity and social connections. We drink to celebrate, relax and destress.

    But alcohol does comes with potential negative effects on your health.

    Alcohol is a poison that we must break down and convert into not so poisonous compounds in order to enjoy the boozy buzz. Your body’s ability to do this is influenced by your genetic tolerance, age, biological sex, body size, ethnicity and your own unique combination of conversion enzymes.

    Alcohol affects us in different and individual ways.
    And because it is toxic to your body, your body will prioritise the metabolism of alcohol before other macronutrients. Which means that the meal you ate before you began drinking and the nachos that will be a good idea after a few more drinks, will get stored as fat.

    But what about the benefits of drinking alcohol?
    Alcohol is just one of many potential factors that impact on your health, fitness and wellbeing. There are studies that show some benefits to moderate drinking and then there are studies that disprove those studies and so the studies will continue.

    The reality is, choosing to drink alcohol is about what you’re willing to trade and prioritise.
    • Do you want a lean body and six-pack abs? Then you shouldn’t be drinking at all.
    • Are you trying to lose weight? Trading your macronutrients might be a short-term strategy if you aren’t willing to give up alcohol completely.
    • Are you struggling with health issues? Time to re-evaluate the wine with dinner every night.
    • Are you training for a sport event or working to improve your athletic performance? Sorry, then no Sunday beers and braai’s for a while.
    • Do you want to destress over drinks with friends? Find ways to manage your stressors so that you have only one drink instead of three.

    So determine your health and wellness goals and lifestyle priorities. And then if you do decide to have another beer, do so because you genuinely enjoy it and it adds value and pleasure to your life.

  • WOD Blog | Workout of the day

    SATURDAY 29-09-2018

    - by Admin

    HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    “Kelly”

    5 rounds for time of:
    400m run
    30 box jumps, 24″
    30 wall balls, 20/14lbs

  • 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