Posts tagged with ‘metcon’

  • WOD Blog | Workout of the day

    TUESDAY 19-09-2017

    - by Admin

    CROSSFIT

    A. STRENGTH TEST

    1RM push press
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    “Helen”
    3 rounds for time:
    400m run
    21 KB swings, 24/16
    12 pull-ups

     

    G.I. JOZI

    Weston ( Hero Wod)

    5 rounds for time of:
    Row, 1000 m
    Farmers Walk (Dumbbell), 45 lbs, 200 m
    Waiter Walk (Right Arm), 45 lbs, 50 m
    Waiter Walk (Left Arm), 45 lbs, 50 m

    Use Dumbells

  • Knowledge Blog

    CFJ EAST MEMBER PROFILE: INGE FUCHS

    - by Admin

    Your name? Inge Fuchs

    What drove you to join CrossFit Jozi East?

    Well, I initially wanted to get into shape for my wedding which was September 2016. Dedré Bouwers then told me about Crossfit Jozi East and how fun it is and that it was just down the road from work.

    How long have you been a member for?

    Since May 2016

    Who inspires you?

    My husband, he is driven go getter and lets nothing stand in his way.

    What are you doing when you aren’t at the gym?

    Planning client’s holidays who would like to travel with a Motor home, and thinking of new business opportunities.

    Tell us one interesting thing that people might not know about you?

    I have my 1st Dan black belt in Karate-Tenshikan and came 2nd in The World Championships in Japan.

    What songs have you completely memorized?

    Eeeh I am not really the singing type, but I know most words from the song “Afrikaaners is plesiere” Karen Zoid

    What’s your favorite piece of clothing you own / owned?

    My Karate Suit which I wore in Japan for the World Champion Ships which was signed by the Kancho in Japan

    What would be your first question after waking up from being cryogenically frozen for 100 years?

    Where am I?

    If you were dictator of a small island nation, what crazy dictator stuff would you do?

    Only swim suits allowed, only 3 days of work, I have a public holiday every month celebrating me and only I am allowed off on this day, no motorized transport, beach party and volley ball every Friday.

    What would your perfect workout be?

    A combination of rope climbs, thrusters, box jumps and Squats.

    What has been your most memorable class or session at CFJ East?

    The day I beat Aileen in rowing and had fastest time in the ladies division 😊

    What Is The Coolest Thing That You Have Achieved At CFJ East?

    Mmm, I would say rope climb. I never thought I would be able to do it.

    What Changes In Your Health Have You Noticed Since Starting?

    My fitness levels have increased and I am so much stronger in my legs and upper body.

    List Some Of Your Big Goals.
    Running my own Lodge on my Game Farm
    Opening a huge Animal Rescue Centre
    Travelling the World
    And of course, being able to do pull ups and walking upside down

  • WOD Blog | Workout of the day

    FRIDAY 01-09-2017

    - by Admin

    HAPPY BIRTHDAY TO MARILIZE SWART AND DYLAN ROELOFZ!

    LEVEL 1

    A. CONDITIONING

    2 rounds for time:
    12 strict push-ups
    120 singles
    15 pike push-ups
    120 singles
    18 box dips
    120 singles

    *14 min cap

    B. BURNER

    100 walking lunges for time

     

    LEVEL 2

    A. CONDITIONING

    2 rounds for time:
    12 strict HSPU
    60 double unders
    15 kipping HSPU
    60 double unders
    18 ring dips
    60 double unders

    *14 min cap

    B. BURNER

    100 walking lunges for time

  • WOD Blog | Workout of the day

    TUESDAY 29-08-2017

    - by Admin

    HAPPY BIRTHDAY ART DE LACERDA!

    CROSSFIT

    LEVEL 1

    3 rounds for time:
    10 pull-ups
    10 front squats (60/40)
    10 burpees

    *7 minute cap

    LEVEL 2

    *7 minute cap

    3 rounds for time:
    10 chest-to-bar pull-ups
    10 front squats (75/50)
    10 burpees

    *7 minute cap

    GI JOZI

    A. CONDITIONING

    6 Rounds:

    AMRAP 3:
    6 Goblet squats
    8 Russian KB swings
    10 lunges with KB
    * Challenge to not put the bell down for the 3 minutes- choose weight wisely!

    Rest 1 min between rounds

    B. FINISHER

    In teams of 4-5
    AMRAP 10
    Sled Push-60m relays (Hard and Fast)

  • WOD Blog | Workout of the day

    FRIDAY 18-08-2017

    - by Admin

    HAPPY BIRTHDAY TO ESRAELA DELL’ERBA!

    LEVEL 1

    A. STRENGTH

    Chin-ups
    5 x 5 (scale to assisted or eccentric)

    B. CONDITIONING

    5 rounds for time:

    100m Farmer’s carry, 16/12
    15 strict push-ups
    10 Dbl Russian swings, 16/12

    LEVEL 2

    A. STRENGTH

    Weighted Chin-ups
    5 x 5, ascending load

    B. CONDITIONING

    5 rounds for time:

    100m Farmer’s carry, 24/16
    20 deficit push-ups w/ hands on PLATES
    10 Dbl KB cleans, 24/16