Posts tagged with ‘plank’

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist

  • WOD Blog | Workout of the day

    SATURDAY 18-02-17

    - by Admin

    GI JOZI

    A. MIDLINE

    Alternating tabata- 10 rounds of each
    Buddy patty cake plank
    Buddy leg circles

    B. CONDITIONING

    6 Rounds:

    AMRAP 3:
    21 double unders
    15 wall balls
    9 TTB/ knee tucks/knee raises

    REST 1 MINUTES BETWEEN ROUNDS.

    BB CLUB

    WEEK 6 of 12

    A. SNATCH

    1 rep OTM x 5 at each load:
    80%
    85%
    90%

    B. CLEAN

    1 rep OTM x 3 at each load:
    80%
    85%
    90%

    C. JERK

    3×3, 85% (from racks)

    No extra rest between loads.

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
    A failed lift is still a rep. Do not reattempt in the minute.

  • WOD Blog | Workout of the day

    THURSDAY 12-01-17

    - by Admin

    HAPPY BIRTHDAY TO TALANA ABRAHAMSE!

    GI JOZI

    A) Midline

    Accumulate 3-5 minutes in plank
    -Add weight if needed

    B) Conditioning

    3 ROUNDS

    In teams of 6, with 2 people at each station
    2 min work: 30 sec rest

    -40m sled push- pair alternates every 40m
    -40m double KB OH carry- alt every 40m
    – 30 double unders/50 single skips

    ENDURANCE CLUB

    Row 10 000 meters

    Post time to comments.

  • WOD Blog | Workout of the day

    THURSDAY 01-09-16

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART AND DYLAN ROELOFSZ!

    GI JOZI

    A. Midline

    Tabata (8 rounds per/movement)
    Knee to opp Elbow in plank position
    Hollow rock

    B. Conditioning

    7 rounds
    Min 1. 20m Sled Push (light and fast)
    Min 2. 10m Shuttle Sprints
    Min 3. Rest

    ENDURANCE CLUB

    5000m with rate changes every 1000m: 22-26-22-26-22

    Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

  • WOD Blog | Workout of the day

    FRIDAY 26-06-15: MEMBER PROFILE – JACLYN BENET

    - by carl

    0179563dc87be84fa5142252c3e261f78cd73b478b

    WHAT DO YOU DO FOR A JOB?
    I am a Biokineticist

    HOW LONG HAVE YOU BEEN TRAINING AT CFJ?
    Since October 2014

    HOW DID YOU FIRST HEAR ABOUT CrossFit?
    From my dear friend Candice Coetzee.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    I can now do a pistol squat on my right leg, still working on the left… haha! I am able to string together more than one T2B… 🙂 🙂 🙂

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
    I am significantly stronger and just more capable in general.

    FAVOURITE EXERCISE?
    Burpees! (Don’t ask!)

    WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
    My upper body strength is dead average, haha, so I battle with a lot of the body weight components of CrossFit.

    LIST SOME OF YOUR BIG GOALS.
    I would like to deadlift 100kg and do a muscle up.

    WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
    I try and stick to a balanced diet but I have a weak spot for chocolate and wine. 🙂

    IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?
    AB De Villiers
    Nelson Mandela
    Richard Branson

    WHO INSPIRES YOU AT CFJ?
    The girls of the 16:30 class. 🙂

    TELL US SOMETHING WE DON’T KNOW ABOUT YOU.
    I am of French and English descent.


    HAPPY BIRTHDAY TO J.D. VAN WYK & ANTON HEYMAN!!

    WORKOUT

    We often program workouts that aren’t timed or for reps, or don’t have any prescribed or recommended loads. When taking those factors out we often find you moving better than ever. Today’s workout is one of those. You choose the load on the deadlift and press and are only timed on the plank. The workout is programmed to be a midline buster, and the pull from the ground is necessary for posterior chain development after all the squat-based movements this week.

    5 giant sets for quality:
    1 deadlift
    3 strict press
    30 sec plank hold

    Work in groups of 3 but move in the above order.
    Work AHAFP for the deadlift and press.
    Keep rest between movements minimal and rest as needed between rounds.

    Post results to comments.