Posts tagged with ‘dip’

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    MONDAY 29-10-2018

    - by Admin

    HAPPY BIRTHDAY TO KERRIN BOUCH!

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

  • WOD Blog | Workout of the day

    WEDNESDAY 19-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Front squat
    3 x 8
    Across, all heavy
    Aim for 3-5% heavier than last week

    B. GYMNASTICS CONDITIONING

    Box dip
    5 x 8

    Superset with:

    7 strict TTB

    LEVEL 2

    A. STRENGTH

    Front squat
    5 at 75%
    3 at 85%
    Max reps at 95%

    B. GYMNASTICS CONDITIONING

    Strict weighted ring dip
    5 x 3, across

    Superset with:

    10 GHD sit-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 23-03-16

    - by Imtiaz

    HAPPY BIRTHDAY TO MATTHEW MacFARLANE & NICO D’ALESSIO!

    WORKOUT OF THE DAY

    A. STRENGTH

    OHS
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    LEVEL 1

    21-15-9 reps for time of:
    Horizontal RR
    Box dips
    Strict push-ups

    LEVEL 2

    21-15-9 reps for time of:
    Strict pull-ups
    Strict ring dips
    Strict push-ups

     

  • WOD Blog | Workout of the day

    FRIDAY 22-01-16: MEMBER PROFILE – ALOUISE MATTHYSER

    - by carl

    MEMBER PROFILE:
    Alouise Matthyser – AGE 40

    WHAT DO YOU DO FOR A JOB?
    I run the office at EGA Glass & Aluminium.

    HOW LONG HAVE YOU BEEN TRAINNG AT CFJ EAST?
    My hubby and I started in August last year – 2015.

    HOW DID YOU FIRST HEAR ABOUT CrossFit?
    Our offices are literally opposite Crossfit Jozi East so I would often see crazy people running/ working out in the afternoons. After a few months they looked less crazy and it looked like something that could work for me.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ EAST?
    I did handstands yesterday -21 January 2016- for the first time since I broke my wrist 5 years ago. J

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
    I have more energy and my mood is better.

    FAVOURITE EXERCISE? Any exercise for my Butt!

    WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
    My wrist limitations which are really improving and running – I despise running J

    LIST SOME OF YOUR GOALS.
    I am working on dropping 10kg by September and I would like to drastically improve my fitness level.

    WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
    I try not to limit myself to a diet – the words diet and eating plan tend to make me feel like eating is a job. I am trying to eat as clean as possible and listen to my body regarding what makes me feel good and what doesn’t. Red Wine is my kryptonite J

    WHAT DO YOU ENJOY DOING FOR EXERCISE OUTSIDE OF THE GYM?
    We are very involved with my Sons MX riding and my daughters modelling so there isn’t time for much else. We do try to go on hikes when we can though.

    WHO OR WHAT INSPIRES YOU AT CrossFit?
    Seeing people older than me working out, sometimes harder  than I am. That is a huge inspiration because it is proof that age really is only a number.

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

    Audrey Hepburn – Actress and humanitarian. One of her famous quotes – “Nothing is impossible, the word itself says “im possible”” – these are words that have always played a massive role in my life. She believed in always looking for the good in others and seeing past the outer image or projected  image. I think that we would have quite a few life views in common.

    Kurt Cobain – Nirvana Singer – I would love to know what made his life so bad that he decided to end it.

    John Edward – Psychic Medium.  I have always been intrigued by what lies after the now.

    WHAT IS THE ONE THING YOU WISH YOU COULD DO IF GIVEN THE CHANCE?
    Move to KZN

     


     

    WORKOUT

    LEVEL 1

    A. Gymnastics Conditioning
    10 sets of 10 band assist dips
    OR
    75 strict push-ups for time

    A. Strength
    Back squat
    3-3-3-3-3, ascending

    LEVEL 2

    A. Gymnastics Conditioning
    For time:
    15 x (1 MU + 2 dips)
    1 MU includes lockout + 2 dips = 1 rep
    That means 3 lockouts in total / rep

    If you don’t have an MU yet, 75 dips for time

    A. Strength
    Back squat
    3-3-3-3-3, ascending