Posts tagged with ‘gymnastics’

  • Knowledge Blog

    COACH LYNDA’S GOODBYE!

    - by Admin

    I don’t like endings. I am not too crazy about new starts either to be honest! I am at my happiest in the comfort zone of the known cushy middle part, where routine is the norm and every day’s tasks are laid out before you like a familiar friend.

    But in life, all good things do come to an end, and the time has come for myself and Cobus to move on to the next chapter of our lives.

    There are some special mentions I need to make of people that made each and every day just that much more awesome – from the dynamic coaching and dedicated admin teams, to the Concept Cardio class mates, the 15:00 Aesthetics Club, Girl Friday’s, Caileigh, Ruz and Kathy, Tash, Wessel and Marlize, Lisa and Craig, Andre and Jenna, Tia, The Lewis family, Tayla, Sean and Dani, The Cooke family, Bruno and Gazza, The Coetzee family, Mamoketse, The 18:30 crew, The CFJ / RFC and REF Families, The 2013 Regional Team, and every team mate that I have competed with, and of course not forgetting Imtiaz – who started us on this epic journey!

    I cannot mention every single member’s name or every single special memory, but please know that as cliched as it sounds – each and every one of you has made an enormous impact on my life, both physically, emotionally and spiritually and there will most certainly be a CFJ shaped hole in my heart.

    I can remember most of our member’s first class, or first time you stepped into the facility. I have memories of almost every one of you – and those memories I will cherish for a very long time to come.

    I leave you in the capable hands of the coaching team, who will continue to dedicate their time and efforts in making you better athletes and better at life! In the admin office, I leave you in the dedicated hands of Sean as Facility Manager and Tayla as Client Service Manager. They will be on hand to assist you in any and every aspect with regards to your memberships and whatever else you may need. Their dedication is unrivaled and I have full confidence that they will continue to take CFJ and Rebel Fitness Central onwards and upwards!

    Thank you to each and every one of you for making this past 7 years into an indescribably humbling, fulfilling and life changing journey!

    In closing, as always – Lekker Nag ne! 🙂

     

    ” Just because everything is changing, it doesnt mean it has never been this way before. All you can do is know who your friends are as you head off to your war”

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    WEDNESDAY 05-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS SKILL

    Tuck up to inverted hang and return
    Tuck up to skin the cat and return
    Skin the cat with one straight leg
    5 sets on rings

    B: CONDITIONING

    AMRAP 18:
    21 box jumps, 24/20″
    15 shoulder to OH, 61/43
    9 cal. ski or row

    LEVEL 2

    A: GYMNASTICS SKILL

    3 strict pull-ups
    2 ice-cream makers
    1 front lever (2 sec hold)
    5 sets

    B: CONDITIONING

    AMRAP 18:
    21 box jumps, 24/20″
    15 shoulder to OH, 61/43
    9 cal. ski or row

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym