HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !
A. BARBELL CONDITIONING
Halting power clean
5 x 3
Pause for 2 sec at 2 inches above knee
6 hang power clean
12 reverse lunges
A. BARBELL CONDITIONING
Build to a heavy 3 (1.1.1) in 15 minutes
10 power clean, 52/35
10 front rack reverse lunges, 52/35
A. ODD OBJECT CONDITIONING
Zercher barbell clean
8 x 3, ascending load
B. LOWER BODY ACCESSORY WORK
Straddle glute hold
5 x 30 sec hold
50-40-30-20-10 reps of:
WHAT DO YOU DO FOR A JOB?
I work in Recruitment.
HOW LONG HAVE YOU BEEN TRAINING AT CFJ?
Did the Jump Up in Feb 2015, and officially started in March 2015.
HOW DID YOU FIRST HEAR ABOUT CrossFit?
I was looking at sewing machines 2 stores away when I heard the music and commotion. I took a closer look; saw rowing machines, ropes, barbells and sweaty people and decided that I’d like to give it a try.
ARE THERE ANY MEMORIES FROM YOUR FIRST DAYS THAT YOU’D LIKE TO SHARE?
I have never lifted weights in my life; so for the first few days I was terrified of dropping anything. And the echoes of Tia’s voice shouting “SHOULDERS BACK, CHEST UP, BUM BACK!”.
WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
Learning to weightlift is so empowering!
WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
I’m definitely stronger and becoming more toned. And on a mental health note; my hostility towards running has improved slightly.
I enjoy them all to be honest (except the involvement of an 800m run). I just love that I don’t know what to expect every time I’m here; it’s never predictable.
WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
Overhead squats and snatches are my nemeses currently. I’m always scared that I’ll topple over and drop the bar on my head or on the person behind me 🙁 . But I’m so excited to work on getting better at them.
LIST SOME OF YOUR GOALS.
- Improve my overhead squats and snatches.
- Do 10 unbroken strict pull-ups.
- Manage 1-5 handstand push-ups.
- Perfect my splits.
WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
Everything in moderation. (just can’t keep that promise when there’s pizza involved lol).
IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?
- Maya Angelou
- Oscar Pistorius (and NOT to ask any questions about Reeva)
- Nick Vujicic
WHO INSPIRES YOU AT CFJ?
My brother (he always encourages me 🙂 ), Imtiaz’s enlightening WOD Blogs are my daily bread, and all of the awesome coaches and assistant coaches.
TELL US SOMETHING WE DON’T KNOW ABOUT YOU.
I ABSOLUTELY LOVE old (1960’/1970’s) kung-fu movies!!!! The worse the dubbing and sound effects, the better 🙂
Improved pulling strength is the goal for the gymnastics piece today. Those of you who have been doing ring rows for a while, you need to start getting horizontal if you want those pull-ups to come! The conditioning piece is designed to improve aerobic (conditioning).
A. Gymnastics Strength
Weighted pull-up (Level 1 – Horizontal RR)
3-3-3-3-3, ascending (Level 1 – 5 x max reps)
In teams of 4, 4 rounds of:
40m sled push
10 walking lunges/leg
Funnel format. Only move to the next station once it’s open.
Posts tagged with ‘glutes’