Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    FRIDAY 25-08-2017

    - by Admin

    HAPPY BIRTHDAY TO SONIA “SONGEE” DA SILVA!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken kipping pull-ups

    B: 7 sets at 70% of that max

    *If you do not have a kipping pull-up, strength work

    B. CONDITIONING

    10 rounds for time of:
    10 push-ups
    100 single skips

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken bar muscle-ups

    B: 7 sets at 70% of that max

    *If you do not have a muscle up, work the progressions

    B. CONDITIONING

    10 rounds for time of:
    10 strict push-ups
    50 double unders (or 35 attempts)

  • WOD Blog | Workout of the day

    THURSDAY 24-08-2017

    - by Admin

    GI JOZI

    CONDITIONING

    EMOM 40 minutes:
    Alternate between:
    – 10-12 cal Ski Erg
    – 16- 20 Backward Lunges (scale up with weight)
    – 15- 20 cal Row
    – 15-20 DB Push Press
    – 50 Double unders/Single Skips

    ENDURANCE CLUB

    A. ROWING

    5 x 20 cal w/ 1 minute rest
    Hard and fast!

    East: Rest while your buddy works

    B. RUNNING

    3 x 600m w/ 2 min rest

    Run pacing:
    Your 400m should be at about 80% of your 400m PB pace.
    The remaining 200m should be an all out effort

  • WOD Blog | Workout of the day

    MONDAY 14-08-2017

    - by Admin

    HAPPY BIRTHDAY TO CHANTAL SMALL!

    LEVEL 1

    A. CONDITIONING

    For time:
    60 pull-ups (jumping)
    50 abmat sit-ups
    40 lunges/leg (backward step)
    20 DB thrusters, 15/10

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

    LEVEL 2

    A. CONDITIONING

    For time:
    80 pull-ups
    60 DB sit-ups, 25/15
    40 alt. pistols
    20 DB thrusters, 25/15

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

  • Knowledge Blog

    FRIDAY MEMBER PROFILE : BRIDGET JOB

    - by Admin

    Your name?
    Bridget Job

    What drove you to join CrossFit Jozi East?
    I was bored with gym, and was looking for something different, something that could keep me interested and motivated to train.

    How long have you been a member for?
    Approx. 6 months

    Who inspires you?
    Everyone at training! We are all there trying to achieve our goals, overcome obstacles, support one another and having fun while we do it. The coaches are also awesome, they help keep me motivated.

    What are you doing when you aren’t at the gym?
    Other than work, I cook, love cooking and experimenting with food. Walking my dogs, getting outside into nature as much as possible and taking photos.

    Tell us one interesting thing that people might not know about you?
    This is hard, as I am a pretty open book…but perhaps the one thing is I am a very serious geek – I am a gamer, huge fan of Marvel, DC Comics, star was (on my bucket list is to go to Comic Con in the US) – I own a Batman onesie, need I say more.

    If you had to change your name, what would you change it to?
    Batman! If you can’t be yourself, then just be Batman.

    What’s your favorite piece of clothing you own / owned?
    I have a pair of grey tracksuit joggers, that if I could live in them, I would. My partner wants to throw them out, cause when I am home that’s what I am wearing!

    What are you most likely to become famous for?
    Doing something incredibly stupid or funny or even both. I could be a YouTube sensation!

    If you were dictator of a small island nation, what crazy dictator stuff would you do?
    I would make a rubbish dictator, because I would want everyone to be happy, chilled and relaxed.

    What do you usually have in your fridge?
    Cheese and there is always a stock of assorted veg

    What has been your most memorable class or session at CFJ East?
    The first time I finished a WOD in the time allocated, that was awesome! When I started (and it still happens now, but I am definitely getting better) I just could not do any WOD’s in time. I found this incredibly frustrating so when I did it the first time I was over the moon.

    What Is The Coolest Thing That You Have Achieved At CFJ East?
    Walking up the wall and getting my face to the wall in a handstand. Being upside down and standing on my hands, never thought that would ever happen.

    What Changes In Your Health Have You Noticed Since Starting?
    So many…I am stronger, I am leaner, I feel energized all day, my confidence is up and I just feel good everyday now.

    List Some Of Your Big Goals.

    My main goal is to slim down and lose weight, I still have 25kg to go!

    CrossFit goals, long term, to do Muscle ups. Short term is being able to do 10 push-ups without dying or taking a break.