Posts tagged with ‘interval training’

  • WOD Blog | Workout of the day

    SATURDAY 09-09-2017

    - by Admin

    HAPPY BIRTHDAY TO COACH ZULEIKHA CAJEE, ALEX SMITH AND JUBIE GOUWS!

    BARBELL CLUB

    A. SNATCH

    60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1
    3×1, 80%

    B. CLEAN & JERK (1+1)

    60%, 70%, 80%, 85%, 90%, 95%
    3×1, 80%

    G.I. JOZI

    FOR TIME:

    Buy-in
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Halfway mark
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Baseline Fitness Test

    Cashout
    3 x 250m row (Sprint)
    Rest 30 sec between sprints

    Score is total time

    Baseline Fitness Test is:
    400m run
    20 Air squats
    30 situps
    20 pushups
    10 pull-ups (25 ring rows)

  • WOD Blog | Workout of the day

    TUESDAY 05-09-2017

    - by Admin

    HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
    B: 3 x 10 beat swings w/ 30s rest

    B. CONDITIONING

    5 rounds EACH for time of:
    10 ring rows
    45 single skips
    20 wall balls, 7/10 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
    (1 “scoop” + 1 rings to thighs + 1 transition (no dip)

    B. CONDITIONING

    5 rounds EACH for time of:
    5 ring muscle-up
    45 double unders
    20 wall balls, 10/7 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    GI JOZI

    A. CONDITIONING

    4 Rounds:

    AMRAP 3 min
    Ski Erg 10/12 Cal
    Renegade Row 10
    Russian Twist x 10/10

    Rest 1 min

    AMRAP 3 min
    Ring Row x 10
    Air Bike 10/12 cal
    Wall Balls x 10

    Rest 1 min

  • WOD Blog | Workout of the day

    TUESDAY 22-08-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In 2 minutes:
    8 toes-to-KB (on the floor)
    8 power jerks, 45/25
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    LEVEL 2

    A. CONDITIONING

    In 2 minutes:
    8 TTB
    4 power jerks, 80/60
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    GI JOZI

    For time:

    Buy in: 1km row

    Then:
    50 Goblet Squats
    40 Sit ups- with ball
    30 Push ups-on dumbells
    20 Pull ups
    10 x 10m shuttle sprints
    Then go back up the ladder – 20 pull ups, 30 push etc

    Cash out: 150 double unders/ 300 singles
    * Start in teams of 2 or 3- whoever starts on the row must be off by 4:30- next person start at 5 mins.

  • WOD Blog | Workout of the day

    THURSDAY 17-08-2017

    - by Admin

    GI JOZI

    A. MIDLINE

    Buddy leg throws
    – 6 rounds each, of 15 – 20 reps
    – Keep legs off the ground

    B. CONDITIONING

    In pairs: one buddy works while one rests

    7 Rounds:
    In two minutes:
    200m run
    10 burpees
    Max Rep DB Goblet Squat (single DB)

    Rest 2 min

    *Scale run and/or burpees to ensure 7-10 wall balls

    ENDURANCE CLUB

    A. SHORT RUNNING INTERVALS

    5 x (50m easy-150m all out) w/ 30sec rest

    Rest 3 minutes

    5 x (50m easy-50m all out) w/ 20 sec rest

    Rest 2 minutes

    5 x (60m shuttle sprint, 0-30m and back) w/ 10 sec rest

    B. ROWING STROKE PYRAMID

    Stroke pyramid: 10/20/30/40/50/40/30/20/10
    Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.

  • WOD Blog | Workout of the day

    THURSDAY 10-08-2017

    - by Admin

    HAPPY BIRTHDAY TO HELDER LOIO AND PHILLIP PIASECKI!

    G.I. JOZI

    A. FOR TIME:

    Buy In: 1 km run
    then 5 Rounds
    20 med ball ab mat sit ups
    40 walking front rack lunges
    60 double unders
    Cash out: 1km run

    B. SUPPLEMENTRY

    2 rounds
    5/5 arm bar
    *light weight- hold end position for 5 sec
    Try get hips closer to ground each time

    ENDURANCE CLUB

    A. RUNNING

    200m moderate pace (75% of your 200m PB pace)
    100m easy pace
    100m all out

    Rest 2 min. Repeat for a total of 5 rounds

    B. ROWING

    CFJ HQ

    Short intervals
    10 rounds of:
    20s on : 40s off
    Use a higher damper setting than you are used to.

    CFJ EAST:
    10 rounds of:
    20s on : 40s off
    Work in pairs. One buddy completes 3 sets of intervals before swapping.
    Repeat once more (6 sets per buddy)