Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    WEDNESDAY 31-10-12

    - by Imtiaz

    WEAR LONG SOCKS FOR THURSDAY’S WORKOUT!

    On the thrusters today, remember that the second half of the movement is essentially a push press. So keep those elbows up and turned out. Especially keep the elbows up as you drive out of the bottom. Keep that bar on your shoulders until after you have ‘poppped’ the hips at the top, and drive the elbows backwards to move the bar straight behind your head.

    WoD

    3 rounds for time of:

    20 thrusters (45/35kg)
    30 toes 2 bar
    400m run

    WoD Conditioning

    3 rounds for time of:

    15 thrusters (30/15kg)
    20 v-ups
    400m run

  • WOD Blog | Workout of the day

    SATURDAY 27-10-12

    - by Imtiaz

    The I Am CrossFit challenge performance test runs this morning from 09h00. Waist and hip measures are being taken from 08h00. You don’t have to be on the challenge to come in for the workout. The nutrition refresher will follow the workout.

    There are not divisions this time. The workout has been designed such that everyone can get reps on the board.

    I Am CrossFit Performance Test

    Proceed through the sequence below, completing as many reps as possible in 8 minutes:

    20 hang clean (power or squat) @ 30/15kg
    20 hang clean @ 40/25kg
    20 hang clean @ 60/45kg
    20 hang clean @ 80/65kg

    Rest 4 minutes

    AMRAP 6 minutes

    6 lateral hurdle jumps
    60m shuttle sprint

    You must beging on the 8 minute AMRAP. You begin with an empty bar, and you ALONE must load the bar to the correct load during the workout.
    You must stand up to lockout with the bar, then move to hang position (below the hips). The bar must move from hang to shoulders in the front rack position.
    This can be a power clean or squat clean. At the top of the movement elbows must be visible in front of the bar, and the knees and hips must be locked out before moving to hang.

    For the lateral jumps both feet must leave and land on the ground on each rep.
    The shuttle sprint is 0-10m and back, then 0-20m and back.
    Stop when the clock stops!

  • WOD Blog | Workout of the day

    TUESDAY 23-10-12

    - by Imtiaz

    Wednesday is the last day to register for the I Am CrossFit lifestyle challenge. The body assessment takes place from 08h00 – 09h00 on Saturday. You do need to book in via MindBody Online (it won’t affect your class quota). Once all entries are received, class times for Saturday will be set up on MindBody Online for you to book in to. You have to book for you challenge fitness test (this won’t affect your usual quota either). The class times will be up on Thursday.
    If you are not on the challenge you can still attend!

    Before anyone calls it, I had this workout programmed long before CrossFit.com posted their version of it last week. Great minds 😀

    WoD

    For time:

    Run 1600m
    Rest 4 mins
    Run 1200m
    Rest 3 mins
    Run 800m
    Rest 2 mins
    Run 400m

    WoD Conditioning

    For time:

    Run 1200m
    Rest 4 mins
    Run 800m
    Rest 3 mins
    Run 400m
    Rest 2 mins
    Run 200m

  • WOD Blog | Workout of the day

    MONDAY 15-10-12

    - by Imtiaz

    HAPPY BIRTHDAY WARREN ‘WAZ’ DU PLESSIS!

    WoD

    For time:

    400m run
    9 thruster (50/40kg)
    21 C2B pull-ups
    400m run
    12 thruster
    15 C2B pull-ups
    400m run
    15 thruster
    9 C2B pull-ups

    WoD Conditioning

    For time:

    400m run
    15 thruster (40/20kg)
    15 ring rows (or band assist pull-ups)
    400m run
    12 thruster
    12 ring rows
    400m run
    9 thruster
    9 ring rows

  • WOD Blog | Workout of the day

    SATURDAY 13-10-12

    - by Imtiaz

    HAPPY BIRTHDAY CRAIG v.d LINDE, GAVIN WOLFF & TANYA NESPOR!!!

    08h00 – 09h00: CrossFit

    5 rounds for time of:

    Run 200m
    5 Muscle Up
    10 Power Clean (60/40)

    *23 Min Cap*

    09h00 – 10h30: Olympic lifting

    A.
    3 x halting snatch deadlift (mid-thigh) + hang snatch (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang snatch from that position. That equals 1 rep – perform 3 reps per set

    B.
    3 x halting clean deadlift (mid-thigh) + hang clean (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang clean from that position. That equals 1 rep – perform 3 reps per set

    C.
    Snatch balance
    3-3-3-3-3