Posts tagged with ‘muscle-up’

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • Knowledge Blog

    HQ MEMBER PROFILE: LESLEY WRIGHT

    - by Admin

    NAME: Lesley Wright

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?
    A friend of mine told me about CrossFit and I decided to see what the fuss was about.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    4 Years in August

    WHO INSPIRES YOU?
    Marcus Swanepoel

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    In front of my computer, designing

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I like to collect Bobbleheads

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    The A Team

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    Invulnerability: Invulnerability grants heroes immunity to one or more forms of physical, mental, or spiritual damage. If you possessed this power, you would never have to worry about getting beat up by bullies, mending a broken heart, or suffering from depression.

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    Filthy 50

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    When I finished Diane RX’ed for the first time in the time cap.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    FitChef meals

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    100kg Back squat

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Much fitter, stronger and more endurance

    LIST SOME OF YOUR BIG GOALS.
    To get a muscle up
    Just to improve on all the movements

  • WOD Blog | Workout of the day

    FRIDAY 05-05-17

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    1. Max hold static hang
    2. Max handstand hold (toes on box to scale)
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    LEVEL 2

    1. Max strict muscle-ups OR strict C2B pull-ups
    2. Max strict HSPU OR toes on box HSPU
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    B. CONDITIONING

    Half Cindy

    AMRAP 10:
    5 pull-ups (ring rows)
    10 push-ups
    15 squats

  • Knowledge Blog

    HQ MEMBER PROFILE – DAVID RIBEIRO

    - by Admin

    MEMBER PROFILE – DAVID RIBEIRO

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?

    Big Brother Miguel Ribeiro (AKA “The Legs from Lisboa”) forced me (AKA “The Muscles from Madeira”) to join CFJ,

    The incredible coaches and staff also made the decision very easy.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?

    Since mid 2015

    WHO INSPIRES YOU?

    In terms of Physical Health – The Coaches, friends and of course the 7am Crew. In terms of overall mental health, my Family have always been my source of inspiration.


    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?

    Eating, Eating a lot (Thanks Imti & Miguel), and driving between petrol stations


    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?

    Although I am Madeiran, I don’t have webbed feet. I also travel for work in the region of 80 flights per year.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?

    Days of our Lives, until Marlena got possessed as that shit was scary! And mostly RTP (The Poras will understand this), as it’s not like any other channel would work in the house.

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?

    With my CR7 Undies, does one really need more Power?? 

    WHAT WOULD YOUR PERFECT WORKOUT BE?

    Any workout that excludes Sleds and Thrusters

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?

    Enjoyed the CFJ comp last year, even though Dorry and I nearly died on the day! and the Kitchnbox Lifestyle challenge.

    Also had an interesting time on the Squat rack few weeks back #PT Sessions with the Leb.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?

    Thanks to the awesome nutrition consult with Imti, mostly organic natural foods, including plant based foods and of course Eggs 🙂

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    Ring and Bar MuscleUps (Thanks Marcus), and not puking during Fran

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Significant increase in overall fitness levels, decrease in body fat and stronger core.

    LIST SOME OF YOUR BIG GOALS.

    CrossFit Open (First time this year)

    Training Consistency

    Nutrition Management, finding the right balance

    Increase lean mass as per the plan

  • WOD Blog | Workout of the day

    FRIDAY 28-04-17

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE FOR THURSDAY AND TO SAMANTHA HUNTER FOR TODAY!

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    20 sec on : 10 sec rest x 8 per position:
    Static hang OR hold at the top of a pull-up
    Dip support (lockout) on box
    *Complete all 8 before rotating

    B. CONDITIONING

    For time:
    50 sumo deadlift high-pulls, 35/25
    50 power jerks, 35/25
    50 sumo deadlift high-pulls, 35/25

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    Every 30 sec x 8 minutes:
    2 bar muscle-ups
    -1 bar MU negative
    -2 C2B pull-ups w/ a 2 sec hold at the top

    B. CONDITIONING

    For time:
    75 sumo deadlift high-pulls, 52/35
    50 power jerks, 52/35
    75 sumo deadlift high-pulls, 52/35

     

    PLEASE NOTE THAT WE WILL BE HAVING ONLY ONE CLASS AT 17:00 ON MONDAY 1 MAY 2017. CLASSES WILL RESUME AS NORMAL ON TUESDAY 2 MAY 2017.