Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    SATURDAY 12-01-13: CrossFit

    - by Imtiaz
    08h00 – 09h00

    In teams of 4 with one person at each station, complete as many SDHP and Push Ups as possible in 15 minutes

    Station 1 : Run 200m
    Station 2 : Kb SDHP (32/20)
    Station 3 : Normal Push Up
    Station 4 : Rest Station

    The runner is the pace setter. Change stations when the runner returns.

  • WOD Blog | Workout of the day

    FRIDAY 11-01-13

    - by Imtiaz

    WoD Conditioning & WoD

    ‘Tabata Something Else’

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Post total reps from all 32 intervals to comments.

    For WoD Conditioning, scale pull-ups to jumping or ring rows

    CrossFitJozi_pull-up

  • WOD Blog | Workout of the day

    TUESDAY 18-12-12

    - by Imtiaz

    This one is for all you endurance junkies out there.

    WoD Conditioning

    For time:

    400m run
    300 single skips
    400m run

    WoD

    For time:

    800m run
    150 double unders
    400m run

  • WOD Blog | Workout of the day

    FRIDAY 14-12-12: CrossFit & Reebok

    - by Imtiaz

    I have been getting loads of questions about the CrossFit and Reebok relationship recently. There seems to be a lot of misunderstanding out there so I thought a post about the topic would be in order.

    Reebok are presently the official title sponsor for the CrossFit Games, hence the current name of the event – the Reebok CrossFit Games. Reebok are also presently the official supplier of CrossFit apparel and footwear, hence the current Reebok CrossFit clothing range. These are the two primary relationships between CrossFit and Reebok. Thanks to the partnership with Reebok the CrossFit Games have been able to grow substantially, and there is now a developing range of apparel designed specifically for CrossFit!

    Some CrossFit affiliate gyms have also recently partnered with Reebok to become Reebok CrossFit affiliates. For example, Reebok CrossFit One – the original. These affiliates and Reebok have most likely partnered up because they see value in their brands being associated with each other. Positive brand association can be powerful when handled well. However, these are CrossFit affiliates just like any other CrossFit affiliate aside from the name, and lots of Reebok gear!

    Recently the notion of a ‘Reebok recognised affiliate’ has come up. Reebok do not train or educate CrossFit coaches, nor do they oversee the affiliation process. Again, these affiliates have most likely partnered with Reebok because they see value in associating with the brand, but they too are an affiliate like any other affiliate, aside from having lots of Reebok gear! However Reebok are in no position to ‘recognise’ one affiliate over the next.

    The only people that can determine whether a particular affiliate’s services are superior to the next are you – the clients! So if you’re looking at joining a CrossFit gym check a few of them out to see who’s coaches have a credible background and which one provides you with the best service. And remember, the primary service of an affiliate gym is the coaching they provide in their classes.

    So to help clarify, ‘CrossFit’ should never follow ‘Reebok’ aside from the following instances:

    • The Reebok CrossFit Games given that Reebok are the official title sponsor
    • Reebok CrossFit apparel and footwear given that Reebok are the official supplier of the gear
    • A Reebok CrossFit affiliate whereby Reebok and that affiliate have partnered up and their business name becomes ‘Reebok CrossFit [Affiliate Name]

    It’s just CrossFit!

    WoD Conditioning

    Every minute for 10 minutes:

    3 hang power snatch (35/15kg)
    Max reps HSPU from box

    If you do not complete the snatches, or do not perform a HSPU, sit the round out and count a penalty.
    Perform 10 burpees per penalty after the workout.

    WoD

    Every minute for 10 minutes:

    5 hang power snatch (50/35kg)
    Max reps HSPU

    If you do not complete the snatches, or do not perform a HSPU, sit the round out and count a penalty.
    Perform 10 burpees per penalty after the workout.

  • WOD Blog | Workout of the day

    MONDAY 10-12-12

    - by Imtiaz

    WoD Conditioning

    3 rounds for time of:

    15 knee tucks
    20 wall ball (7.5/55kg)
    400m run with med ball (10/7.5kg)

    WoD

    3 rounds for time of:

    20 toes to bar
    30 wall ball (10/7.5kg)
    400m run with med ball (10/7.5kg)