Posts tagged with ‘ladder’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    SATURDAY 13-06-15

    - by carl

    IMG_5062

    One of our Masters athletes Helena, about to complete her back squats during the Autumn Throwdown – What do you think she is thinking? – Post her thoughts to comments below 🙂

    HAPPY BIRTHDAY FOR TODAY, JACKIE PHARO, AND FOR SUNDAY, NADINE WARWICK!!

    CrossFit

    For time:
    15-12-9-6-3-6-9-12-15

    Wall Ball (10/7.5kg)(L1 – 7.5/5kg)
    Box jump over 24″ / 20″

     


     CFJ Barbell Club

    LEVEL 1

    A.
    Hang power snatch + OHS + hang snatch
    5 sets
    2 sec pause in each

    B.
    hang power clean + front squat + hang clean
    5 sets
    2 sec pause in hang power clean

    C.
    Behind the neck jerk + jerk
    5 sets, ascending

    LEVEL 2

    A.
    Power snatch + OHS + snatch
    5 sets
    2 sec pause in each

    B.
    Power clean + front squat + clean + jerk
    5 sets
    3 sec pause in split

    C.
    Jerk dips
    2-2-2-2-2, work around 150% your 1RM jerk

     

    Increase loads for A and B by 3-5% from last week.

  • WOD Blog | Workout of the day

    THURSDAY 28-05-15

    - by carl

    IMG_5082

    HAPPY BIRTHDAY, AIMEE THOMAS!

    WORKOUT

    Today you have two ascending ladders – a barbell pulling movement and a gymnast pushing movement. The hang power clean is programmed because it allows for a quick turnaround between reps. We did a fair bit of gymnastics pulling earlier in the week so the HSPU/push-up are programmed to balance that. For those L1 athletes getting the hang of HSPUs, do them! For the rest of you, push-ups in today’s workout are a better option for developing pushing stamina than a box HSPU.

    LEVEL 1

    Hang power clean ladder:
    1 on the 1st minute, 2 on the 2nd, and so on until you cannot complete the reps within the minute.
    Load BB to 65% of your bodyweight.

    -Rest 3 minutes-

    Push-up ladder:
    3 on the 1st minute, 6 on the 2nd, and so on until you cannot complete the reps within the minute.

    LEVEL 2 & 3

    Hang power clean ladder:
    1 on the 1st minute, 2 on the 2nd, and so on until you cannot complete the reps within the minute.
    Load BB to your bodyweight.

    -Rest 3 minutes-

    Strict HSPU ladder:
    1 on the 1st minute, 2 on the 2nd, and so on until you cannot complete the reps within the minute.

     

    Post results to comments.

  • WOD Blog | Workout of the day

    THURSDAY 30-04-15: KNOW YOUR COACH – MARCUS SWANEPOEL

    - by Imtiaz

    IMG 100

    Where in the world would you most like to travel to?

    I’ve been to Brazil so I’d have to say the Mediterranean… I’d love to do a full trip visiting Portugal, Spain, France, Italy, Greece, Turkey, Lebanon (I’m half Lebanese on my mom’s side) & Egypt.  Any of the amazing islands like Sicily, Cyprus & Crete would be great too 🙂

    If you were on an island and could only bring 3 things (not people), what would you bring?

    Music – Music has the ability to lift your spirit, without it I would surely die

    Fire –  Obviaaaaas! I’d need that to make food + keep warm at night

    Food – Self explanatory if you ask me, especially coz I HAVE TO eat every  2-3 hours 🙂

    If a movie was made about your life, who would you want to play you, and why?

    I’d have to say Gerard Butler or Robert Downey Jr… Reason being I feel they both have excellent skill sets as actors and would both be able to convey me and my personality in the correct manner (fairly serious, but with a good sense of humour and a wicked slice of sarcasm).

    Which super power would you like to have?

    Go back in time or freeze time… Either would be epic 🙂

    Which time period would you travel to if you had a time machine?

    The Roman Empire… My favourite movie is Gladiator, so that just fits right in there if you ask me! The era had many interesting facets but I think I like the whole vibe around wearing the amazing armour, being a soldier/gladiator and fighting with a sword.

    If you were having a dinner party and could invite three famous people, who would they be?

    Tricky one but it didn’t specify living or dead people so assuming both options were open I’d go with…

    Bruce Lee – The man had an amazing mind, philosophy and charisma. He also showed us how strong the mind could be and with dedication and commitment you could achieve great things (as he did). I think we could all learn a lot from him.

    Arnold Schwarzenegger – He was my favourite actor growing up, I always had huge respect for him. He went from Austria to USA with nothing. Dedicated his life to bodybuilding scene and dominated the opposition for many years. He later made a huge success of himself at the box office as a top money earner. To top it off he later became the governor of California… Is there anything the man can’t do?

    Donald Trump – Being in the real estate field myself, I would love to pick this guys brain. To my knowledge he has been stinking rich and then bankrupt four times and still stands where he is right now… Unbelievable!!!

    What was the last movie you watched?

    Fast & Furious 7 (Hey don’t make that face, you know you also went lol)

    What was the last book you read?

    Eish i don’t like to read books… Isn’t there a movie about it I can rather watch please? Lol! The last book I did actually read was “Killing Kebble.”

    If you could trade places with any other person for a week, who would you chose?

    AB De Villiers… The man is a cricketing genius when it comes to batting. I played club cricket for many years as a top order batsman & wicket keeper before starting CrossFit. So I can appreciate the skills of the best batsman on the planet. I would trade places with him to experience his level of skill while dismissing all bowlers to every part of the boundary like a BOSS.

    What is your favourite workout music?

    That’s easy… Hip-Hop and Rap music is my main selection but I do like to throw some Linkin Park in the mix! 🙂

    What do you do for work aside from coaching?

    Real estate broker for the past 14 years (I’m sure that’s where most of the grey hairs came from lol).

    What do you enjoy most about coaching?

    The fact that I get to help people do something that they enjoy and want to better themselves at. Helping other members reach their potential while trying to impart some knowledge where I can. We all started at the same place even though we progress at different rates. It’s very fulfilling when you help a member achieve something for the very first time, or when a member finally “clicks” with a movement the proverbial  “light bulb” comes on… Hahaha love it! 🙂

    What do you do for fun outside of work?

    Enjoy just chilling with friends and family… Doing cool stuff where you can test your physical skills, braaing (typical South African lol), watching sport on tv (yes it’s a guy thing), travelling, movies, lunches, dinners etc…

    What would you choose as your last meal?

    Again very tough one… I’d have to go with something along the lines of a quality piece of ribeye steak (medium/rare), sweet potato, avo (had to be in there) and an ice cold coconut water to end off with.

    What did you want to be when you were a kid?

    I think a policeman or a truck driver (long truck with lots of wheels lol)

    Cats or dogs?

    DOGS!!! (I have 6 dogs + 2 tortoises at home 🙂 )


    WORKOUT

    On the first component for today you’re either working on the kipping pull-up or bar muscle-up. If you are able to perform those movements, the every minute style workout will develop your capacity in that movement. If you’re not there yet, work the progressions.

    For those that haven’t got a kipping pull-up yet, are you able to do 3-5 strict pull-ups yet? If not, only work the progressions without trying to kip over. Strength is necessary for proper form, and proper form is required for body control and therefore safety. That is why we promote strict movement before kipping. Same goes for the bar muscle-up. If you aren’t proficient at C2B pull-ups, only work on the bar MU progressions without trying to get over.

    The second piece of the workout is a metcon with descending reps.  Descending ladders are great to develop endurance and stamina. Because the reps descend, avoid ‘saving yourself’ at the top of the metcon. Start fast and work faster as the reps drop.

    LEVEL 1

    A.
    – If you’re proficient at kipping pull-ups, 3-5 EMOM 10
    – If not, work progressions

    LEVEL 2 & 3

    A.
    – If you’re able to do bar muscle-ups, 1-3 EMOM 10
    – If not, work on the progressions

     

    B.
    1 round for time:
    30 pull-ups
    50 sit-ups
    70 double unders

    -immediately into:

    2 rounds for time:
    20 pull-ups
    40 sit-ups
    60 double unders

    -immediately into:

    3 rounds for time:
    10 pull-ups
    20 sit-ups
    40 double unders

     

    Level 1 athletes scale to jumping pull-ups and times 3 single skips for double unders.

    Thanks to CrossFit New England for today’s metcon!

    Post results to comments