Posts tagged with ‘kettlebell’

  • WOD Blog | Workout of the day

    TUESDAY 24-07-2018

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA!

    LEVEL 1

    A. MIDLINE

    Weighted Abmat sit-ups
    5 x 10 (DB/MB)
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    42/30 cal. row
    30 DB push press, 15/10
    20 box jump overs, 24/20″
    30 DB push press
    400m run

    *17 min cap

    LEVEL 2

    A. MIDLINE

    GHD sit-up
    5 x 10
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    60/50 cal. row
    40 DB S2O, 25/15
    20 lateral box jump overs, 24/20″ (on and over)
    40 DB S2O
    500m run

    *17 min cap

  • WOD Blog | Workout of the day

    SATURDAY 10-03-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    3×1, 90%
    1×2, 80%

    B. CLEAN & JERK

    2×1, 70%
    2×1, 75%
    1×1, 80%
    1×1, 85%
    2×1, 90%
    1x(2 clean + 1 jerk), 80%

    GI JOZI

    With either KB (16/10) or DB (15/10)
    21-15-9-15-21

    DBL reverse lunges farmers carry grip
    DBL Front rack squats
    DBL thrusters

    24 min cap

    BURNER

    400m sprint

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • Knowledge Blog

    WHY DO WE USE THE OLYMPIC LIFTS?

    - by Imtiaz

    Variants of the snatch, clean, and jerk are frequently programmed at our facilities and in many CrossFit or strength and conditioning facilities around the world. They are highly technical movements that take years to master, especially if you aren’t only doing weightlifting. Even people with good foundations take months to achieve just basic competence. And the movements are just as challenging to coach as they are to perform. So why then do we bother practising a competition-specific movement when, for the most part, we’re just training for fitness.

    Well, that is precisely the answer! We teach the Olympic lifts because our primary goal is fitness. A broad and inclusive fitness. Learning the lifts and performing them in training develops almost all aspects of fitness, so we get huge bang for buck on those movements. Just one movement has the potential, if performed correctly, to improve strength, stamina, flexibility, coordination, accuracy, power, speed, agility and balance. Throw a lift into a metcon or program a higher volume of work when doing the lifts and you develop cardiovascular endurance too. All ten recognised physical traits covered with just one to three movements!

    So when you see “barbell conditioning” programmed or one of the Olympic lifts included in a metcon, don’t shy away and don’t get agitated if we use a long skill session to prepare you for the workout. We aren’t using those lifts just because it’s the cool thing to do. We’re using them to better develop your fitness. What is cool, however, is that there are very few places, CrossFit gyms or otherwise, at which you do get taught movements that are typically reserved for elite sports people!

    Whether you’re training for life or sports, the Olympic lifts add huge value to your program. So get used to feeling the steel!

  • WOD Blog | Workout of the day

    MONDAY 25-07-16

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO KARYN DA SILVA AND GABBY LUBBE!

    A. WINTER CHALLENGE FITNESS TEST

    Complete 5 rounds for time of:
    10 push-ups (Use knees for scaling)
    15 box jumps (L1 = Same or Step-ups / L2 = 24/20″)
    20 KB swings (L1 20/12kgs and L2 24/16kg)

    *12 min cap. Score = time, or 12:00 + 1 second per incomplete rep.
    **Modify the same way you did for the pre-challenge test

    B. SUPPLEMENTARY MIDLINE

    4 sets of:
    10 KB windmills/side
    45-60 sec L-hang

     

    WINTER CHALLENGE PARTICIPANTS – Please remember to log your score from today’s workout!

    The Post challenge measurements will take place on Friday 29th July 2016. Please remember to contact Carl (EAST) and Lynda (HQ) to arrange an appointment!