Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    FRIDAY 25-01-13: GPP (CrossFit) vs. SPP (The CrossFit Games)

    - by Imtiaz

    CrossFit can be (broadly) defined as a fitness program that uses constantly varied and functional movements that are applied at high intensity. The goal of the program is to develop a broad and general fitness that prepares you for any physical task imaginable. This fitness can be referred to as ‘general physical preparedness’ (GPP). GPP is unspecialised fitness.

    CrossFit introduced the sport of fitness to the world in 2007 when a small group of athletes gathered for the inaugural CrossFit Games. The CrossFit Games were founded to test fitness, and to find the fittest people on the planet. Almost all of the athletes that qualify to compete in the Games use CrossFit as their training method. They can therefore be considered to have a strong GPP. The CrossFit Games, however, have evolved to include a specific skill set. While aspiring Games athletes must ensure a strong GPP (for life), 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). ┬áTherein lies the difference between CrossFit and The CrossFit Games.

    Everyday CrossFit (GPP) might be enough to get you through the Open and Regional stages of the Games season. GPP is certainly required to compete effectively at the Games stage because many of the event details aren’t released – you need to be prepared for the unknown. However, you need to train for the characteristics that have become unique to the Games, in order to be successful at the Games.

    In my opinion, everyday CrossFit develops and tests your GPP. The CrossFit Games test your GPP, and your SPP.

    HAPPY BIRTHDAY ANDREW COX!

    WoD Conditioning

    8 rounds:

    Every 90 seconds:
    Run 200m and 5 thrusters (40/20kg)

    WoD

    8 rounds for max reps:

    In 90 seconds run 200m, and complete max rep clusters (80/55kg) in the remaining time
    There is no rest between rounds (start the run every 90 seconds)

    Score is total amount of clusters completed.

    CrossFitJozi_thruster

  • WOD Blog | Workout of the day

    MONDAY 21-01-13

    - by Imtiaz

    WoD Conditioning & WoD

    CrossFit Games Open Workout 12.3

    AMRAP 18 minutes:
    15 box jump (60/45cm)
    12 push press (55/35kg)
    9 toes to bar

    WoD Conditioning group: Scale push press load accordingly, and sub knee tucks or knees to elbows in for toes to bar.

  • WOD Blog | Workout of the day

    SATURDAY 19-01-13: CrossFit

    - by Imtiaz

    08h00 – 09h00: CrossFit

    WOD Conditioning

    5 Rounds For Time:

    10 Box Jumps (Scale Height)
    10 Hang Power Snatch (25/15)
    10 Wall Balls (7.5/5)

    WoD

    5 Rounds For Time

    10 Box Jumps (24/20)
    10 Power Snatch (35/25)
    10 Wall Balls (10/5)

  • WOD Blog | Workout of the day

    TUESDAY 15-01-13

    - by Imtiaz

    HAPPY BIRTHDAY JUSTIN WRIGHT!

    WoD Conditioning

    A.
    Push press
    5-5-5-5-5

    B.
    AMRAP 8 minutes
    8 ring rows
    12 KB swings (20/12kg)

    WoD

    A.
    Push press
    5-5-5-5-5

    B.
    AMRAP 8 minutes
    8 ring rows
    12 KB swings (32/20kg)

  • 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.