Posts tagged with ‘handstand’

  • 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

  • WOD Blog | Workout of the day

    TUESDAY 06-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold (chest away)
    Odd: 45 sec plank hold

    B: CONDITIONING

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec press to handstand practise
    Odd: 6 hollow rock into L-sit (hold L-sit for 3 sec)

    B: CONDITIONING

    ” Jackie-Up”

    For time:
    1000m row
    50 thrusters, 20/15
    20 ring muscle-ups

     

  • Knowledge Blog

    FRIDAY MEMBER PROFILE : BRIDGET JOB

    - by Admin

    Your name?
    Bridget Job

    What drove you to join CrossFit Jozi East?
    I was bored with gym, and was looking for something different, something that could keep me interested and motivated to train.

    How long have you been a member for?
    Approx. 6 months

    Who inspires you?
    Everyone at training! We are all there trying to achieve our goals, overcome obstacles, support one another and having fun while we do it. The coaches are also awesome, they help keep me motivated.

    What are you doing when you aren’t at the gym?
    Other than work, I cook, love cooking and experimenting with food. Walking my dogs, getting outside into nature as much as possible and taking photos.

    Tell us one interesting thing that people might not know about you?
    This is hard, as I am a pretty open book…but perhaps the one thing is I am a very serious geek – I am a gamer, huge fan of Marvel, DC Comics, star was (on my bucket list is to go to Comic Con in the US) – I own a Batman onesie, need I say more.

    If you had to change your name, what would you change it to?
    Batman! If you can’t be yourself, then just be Batman.

    What’s your favorite piece of clothing you own / owned?
    I have a pair of grey tracksuit joggers, that if I could live in them, I would. My partner wants to throw them out, cause when I am home that’s what I am wearing!

    What are you most likely to become famous for?
    Doing something incredibly stupid or funny or even both. I could be a YouTube sensation!

    If you were dictator of a small island nation, what crazy dictator stuff would you do?
    I would make a rubbish dictator, because I would want everyone to be happy, chilled and relaxed.

    What do you usually have in your fridge?
    Cheese and there is always a stock of assorted veg

    What has been your most memorable class or session at CFJ East?
    The first time I finished a WOD in the time allocated, that was awesome! When I started (and it still happens now, but I am definitely getting better) I just could not do any WOD’s in time. I found this incredibly frustrating so when I did it the first time I was over the moon.

    What Is The Coolest Thing That You Have Achieved At CFJ East?
    Walking up the wall and getting my face to the wall in a handstand. Being upside down and standing on my hands, never thought that would ever happen.

    What Changes In Your Health Have You Noticed Since Starting?
    So many…I am stronger, I am leaner, I feel energized all day, my confidence is up and I just feel good everyday now.

    List Some Of Your Big Goals.

    My main goal is to slim down and lose weight, I still have 25kg to go!

    CrossFit goals, long term, to do Muscle ups. Short term is being able to do 10 push-ups without dying or taking a break.

  • WOD Blog | Workout of the day

    THURSDAY 17-11-16

    - by Admin

    HAPPY BIRTHDAY TO RENATE FESEL AND LARA D’ALESSIO!

    GI JOZI

    LEVEL 1

    A. GYMNASTICS SKILLS

    In 8 Min:
    Accumulate 3 min Upside Down
    Handstand Chest facing wall
    or Feet on box inverted

    B. CONDITIONING

    6 Rounds for time:

    100 x Skips
    20 x Med Ball Clean 7.5/10
    3 x Wall Walk (Just Feet move no hands)

    LEVEL 2

    A. GYMNASTICS SKILLS

    Accumulate 5 min upside down
    Handstand Chest Facing wall

    B. CONDITIONING

    6 Rounds for time:

    50 x Double Unders
    20 x Med Ball Clean 7.5/10
    3 x Wall Walks

     

    ENDURANCE CLUB

    Rowing

    3 x 3 min for max distance
    Rest 1 minute between efforts

    -Rest 7 minutes-

    AMRAP 15:
    25 cal row
    75 DU

  • WOD Blog | Workout of the day

    FRIDAY 29-04-16

    - by Admin

    HAPPY BIRTHDAY TO GARETH “PAPPA G” WRIGHT!

    A. STRENGTH

    Back squat
    3-3-3-3-3, ascending

    B. GYMNASTICS CONDITIONING

    Accumulate 10-15 eccentric chest to wall HSPUs*
    OR, accumulate 3-5 minutes in supported handstand*

    *For both of the above, forward roll out of the bottom

    A. STRENGTH

    Back squat
    Build to your heaviest set of 3 for the day

    B. GYMNASTICS CONDITIONING

    8 rounds of:

    Max rep strict HSPU in 20 sec
    Rest 40 sec


    GYM NEWS

    There is only an Open Gym scheduled on Monday 2 May due to the public holiday. You don’t have to book for this class time and it’s not a coached class. Come in to do the programmed workout or anything else you want to.