Posts tagged with ‘kettlebell’

  • 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! 

  • WOD Blog | Workout of the day

    THURSDAY 23-06-16

    - by Admin

    HAPPY BIRTHDAY TO ISABELLA MORRIS!

    GI JOZI

    Alternating Tabata

    Hollow Rock
    Superman Hold

    In Teams of 3-4:
    AMRAP 12 minutes

    60m Sled Push
    60m KB OH Carry
    15 Med Ball Squats

    ENDURANCE CLUB

    Rowing

    5 rounds of:
    600m, easy pace
    400m, fast pace
    10 weighted jump squats (10/7kg MB)
    100m sprint

    Rest 3 min/round/ (East: Rest while your partner goes)

    The ‘easy’ pace should be at your 2km PB pace
    The ‘fast’ pace should be 20-25s quicker on the splits
    Sprint means all out!

    Hold the ball at your chest or on your upper back. The focus is a explosive jump and squat and getting in/out of the rower quickly.

  • WOD Blog | Workout of the day

    MONDAY 13-06-16

    - by Admin

    HAPPY BIRTHDAY TO JACKIE PHARO!

    LEVEL 1

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in no more than 5 sets
    Bar must be moved from the ground on the first rep

    -Superset with-

    Box dips
    Max reps

    B. CONDITIONING

    1 min of box jumps (24/20)
    1 min of KB swings (20/12kg)
    2 min of box jumps
    2 min of KB swings
    1 min of box jumps
    1 min of KB swings

    Work in pairs and start on alternate stations

    LEVEL 2

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in no more than 5 sets
    Bar must be moved from the ground on the first rep

    -Superset with-

    Strict ring dips
    Max reps w/ 2 sec pause in the bottom

    B. CONDITIONING

    1 min of box jumps (24/20)
    1 min of KB swings (28/20kg)
    2 min of box jumps
    2 min of KB swings
    1 min of box jumps
    1 min of KB swings

    Work in pairs and start on alternate stations

  • WOD Blog | Workout of the day

    FRIDAY 13-05-16

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE TOMMINS AND WADEL NGULUBE!

    A. GYMNASTICS CONDITIONING

    Spend 15 minutes practising or developing your HS walk, freestanding HS, headstand

    B. CONDITIONING

    3 rounds for time:
    100 DU or 300 singles
    21 KB swings (24/16)
    12 HSPU