Posts tagged with ‘CrossFit’


    - by Imtiaz

    The CFJ Spring Throwdown is an annual in-house competition open to athletes of all fitness levels from both CrossFit Jozi facilities. It’s an opportunity to express your fitness, experience a different side of CrossFit, and to get to know more of your fellow members.

    It will be a same-gender team event again. Teams are to be made up of two athletes of the same gender. Teams will have the option of entering a Scaled or RXd division, so regardless of experience and level of fitness, all athletes will be able to participate. You may pair up with, and are actually encouraged to pair up with a partner from the other facility.

    This year, the Throwdown will be part of our 7th birthday celebrations. Yes, CFJ HQ and the CFJ brand turn 7 years young this October! So it’s going to be a festive throwdown like nothing we’ve ever hosted before. Save the date!

    Registrations for the Throwdown will open soon.

  • Knowledge Blog


    - 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.


  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin




    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM


    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    TUESDAY 22-08-2017

    - by Admin


    LEVEL 1


    In 2 minutes:
    8 toes-to-KB (on the floor)
    8 power jerks, 45/25
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds


    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    LEVEL 2


    In 2 minutes:
    8 TTB
    4 power jerks, 80/60
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds


    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap


    For time:

    Buy in: 1km row

    50 Goblet Squats
    40 Sit ups- with ball
    30 Push ups-on dumbells
    20 Pull ups
    10 x 10m shuttle sprints
    Then go back up the ladder – 20 pull ups, 30 push etc

    Cash out: 150 double unders/ 300 singles
    * Start in teams of 2 or 3- whoever starts on the row must be off by 4:30- next person start at 5 mins.

  • 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.”