Posts tagged with ‘glutes’

  • WOD Blog | Workout of the day

    MONDAY 10-09-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZULEIKHA CAJEE !

    LEVEL 1

    A. BARBELL CONDITIONING

    Halting power clean
    5 x 3
    Pause for 2 sec at 2 inches above knee

    B. CONDITIONING

    AMRAP 10:
    6 hang power clean
    12 reverse lunges

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to a heavy 3 (1.1.1) in 15 minutes

    B. CONDITIONING

    AMRAP 10:
    10 power clean, 52/35
    10 front rack reverse lunges, 52/35

  • WOD Blog | Workout of the day

    WEDNESDAY 11-07-2018

    - by Admin

    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

  • WOD Blog | Workout of the day

    FRIDAY 25-12-15

    - by carl

    WORKOUT

    For time:
    50-40-30-20-10 reps of:
    Walking lunges
    Sit-ups

  • WOD Blog | Workout of the day

    FRIDAY 02-10-15: MEMBER PROFILE – MELLISSA KING

    - by carl

    DSC_0433

    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.

    FAVOURITE EXERCISE?

    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.

    1. Improve my overhead squats and snatches.
    2. Do 10 unbroken strict pull-ups.
    3. Manage 1-5 handstand push-ups.
    4. 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?

    1. Maya Angelou
    2. Oscar Pistorius (and NOT to ask any questions about Reeva)
    3. 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 🙂


    WORKOUT

    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)

    B. Conditioning
    In teams of 4, 4 rounds of:
    40m sled push
    20 sit-ups
    10 walking lunges/leg

    Funnel format. Only move to the next station once it’s open.