Posts tagged with ‘gymnastics’

  • WOD Blog | Workout of the day

    FRIDAY 14-06-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Hinge rows
    3-4 x max reps
    Rest adequately between sets

    LEVEL 2

    Strict ring muscle-up
    1 rep every 30 seconds until failure OR
    until you reach 10 minutes

    B: CONDITIONING

    LEVEL 1

    “Slam Fran”

    21-15-9 reps for time of:
    43/30kg thrusters
    Slam balls

    LEVEL 2

    “Fat Fran”

    15-12-9 reps for time of:
    61/43kg thruster
    C2B pull-ups

  • WOD Blog | Workout of the day

    TUESDAY 21-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Seated C2B pull-ups
    5 x 8-10 reps

    LEVEL 2

    Strict ring muscle-up
    5 x 3 reps

    B: CONDITIONING

    10-9-8-7-6-5-4-3-2-1 reps for time:
    3/4 BW push press
    TTB

  • WOD Blog | Workout of the day

    MONDAY 13-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO ROXANNE TOMMINS!

    A: GYMNASTICS CONDITIONING

    Play with back levers on the bar and
    rings for 10 minutes

    LEVEL 1

    Seated C2B pull-ups
    5 x 10-12 reps

    LEVEL 2

    Strict C2B pull-ups
    5 x 10 reps

    B: CONDITIONING

    LEVEL 1

    Alternating EMOM 8:
    Even: 15 slam balls
    Odd: 15 Dbl DB S2O, 15/10

    LEVEL 2

    Altternating EMOM 8:
    Even: 10-12 C2B pull-ups, anyhow
    Odd: 15 Dbl DB S2O, 22.5/15

  • WOD Blog | Workout of the day

    MONDAY 29-04-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO LEONETTI HENNING FOR FRIDAY, DANI COOKE FOR SATURDAY AND CAREY HEDGES!!! 

    GYMNASTICS CONDITIONING 

    FITNESS:

    10 sec on : 20 sec rest x 8:
    Dip support hold
    -Rest 1 minute-
    20 sec on : 10 sec rest x 8:
    Strict push-ups

    PERFORMANCE: 

    Strict ring dips with a tempo:
    5 x Max reps @ 2212

    CONDITIONING 

    FITNESS:

    3 rounds for time:
    400m run
    20 step up and over
    30 slam balls

    PERFORMANCE:

    3 rounds for time:
    400m run
    30 box jump overs, 24/20″
    20 kipping pull-ups

  • Knowledge Blog

    Building Foundations

    - by Sean Thompson

    I often use the analogy of a poorly set foundation and the effects it has on the built levels above it when the foundation is flawed. When I look at the year ahead with regard to training, I like to imagine we the coaches as your contractors, the programming as your materials and method of building and the house as your GPP (General Physical Preparedness).

     

    At CrossFit Jozi our goal is to have your GPP as high as possible, ensuring that no matter what life throws at you physically or mentally you can handle it. The methodology we use to do this is CrossFit, an integral part of CrossFit are the “10 General Physical Skills” (the words written at the top of the box walls) you can follow this link to view them https://www.crossfit.com/workout/2003/05/30#/comments. Which according to CrossFit, to be considered an athlete, you must be competent in all 10 skills. In order to help you become competent in all 10 skills, we have to cause adaptions to the body with regard to a physical skill which leads to adaption and brings about improvement/change. We, therefore, train in blocks to ensure we can focus on all 10 General Physical Skills and not just our favourites (my metcon junkies). So although a certain block might not seem as exciting or fun as one previously programmed or coming up, it is for a reason and apart of a larger goal, so stay calm and trust us! We have your best interests in mind.

     

    The current block which started last week Monday will be focusing on our STRENGTH and AEROBIC capacity. A very important block as this will lay the foundation for the year ahead, so slack off in this current block and you will feel the effects throughout the year. In the current block, we can expect the following.

    • Single limb strength work – this will assist in ironing out any imbalances we have.
    • Strict Gymnastics – As we have seen from the Open this is a big focus of HQ at the moment, and you know what they say, go with the flow.
    • Gymnastic Progressions – We are going to focus on improving our overall gymnastic ability.
    • Loaded Carry work and Functional Bodybuilding – Two of the best methodologies for building a strong and healthy base.
    • Long grinding metcons – WE WILL NOT STOP DOING METCONS, we never have. The metcon will just not always be the main focus of the session.

     

    The block will run for 12 weeks and will be broken into a reset week, baseline test week, 9 weeks of training focus, re-test week. We are starting with the baseline test this week so be sure to come in and get testing. Remember that although a test week, your safety is still our main priority, never shoot for a PB if it means sacrificing goods positions or putting yourself in an unsafe zone.

     

    I hope the above shines some light on the upcoming training block and provides a brief insight into our “Why”. Remember we will never steer you wrong, your health and fitness remain our concern and we will always get you there through “Constantly Varied, High-Intensity Functional Movements”

    Time to get started on our Strength and Aerobic foundations, see you in the box.

    Sean