Posts tagged with ‘flexibility’

  • Knowledge Blog

    KNOWLEDGE BLOG – 11-08-2018

    - by Admin

    Forget about perfection, focus on progression.

    How often have you woken on a Monday with intending to make all the positive changes that are going to make your life better? A spreadsheet with your macros calculated, meals planned, a fridge full of Paleo meals, five days of workouts booked and you’re ready to CRUSH IT.

    Monday is a breeze, you did everything perfectly. Same for Tuesday. On Wednesday you’re sick of mixed vegetables and grilled chicken breasts. Thursday has morons in it, goes rapidly downhill and because you didn’t sleep well last night you’re ready for a beer and pizza on the couch with Netflix. Ah well, may as well make it an extra-large and you’ll try again on Monday.

    This “all or nothing and it must be perfect” approach to implementing positive changes to our lives is one of the biggest obstacles to achieving our goals.
    The aggregation of marginal gains is a theory that’s explained as the “1% improvement in everything that you do”. Instead of placing so much emphasis on one big defining moment of success, we should rather focus on making small and manageable improvements on a daily basis.

    In 2010, Dave Brailsford, the General Manager and Performance Director for Team Sky, Britain’s professional cycling team, applied this theory with the goal of winning the Tour de France within five years.

    He looked at all the metrics that could possibly affect the team’s success and set about making small improvements across everything, including the minor details overlooked as being of little to no consequence.

    Team Sky won the Tour de France within three years.

    We don’t need to be training for the Tour de France to apply this theory to our lives. Small daily improvements in the areas you are looking to change, which you often don’t even notice, are meaningful and add up to big changes over the long term.

    This theory can be applied to your nutrition, training, relationships or any aspect of your life that you’re looking to excel at.

    So what does this theory look like for us? Instead of whole-scale overnight changes to your diet, try add some green vegetables to your dinner each week night and on Friday, have one beer instead of three. Try that for a week. Once you’ve successfully applied these changes and they’ve become a consistent habit add another small improvement like replacing the mindless after-dinner grazing with a five minute stretch session instead. Try that for a week.

    Excellence is the gradual result of always wanting to do better – Pat Riley

    Aim to be just 1% better, every day.

  • WOD Blog | Workout of the day

    TUESDAY 22-05-2018

    - by Admin

    HAPPY BIRTHDAY TO LINSAY ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 3, ascending

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    WEDNESDAY 11-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

    AMRAP 15:
    21 med ball sit-ups
    14 one-arm DB push press, 20/10

    Alternate arms every 7 reps

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

     

    AMRAP 15:
    21 DB sit-ups, 25/15
    14 one-arm DB push jerks, 25/15*

    Alternate arms EVERY REP