Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    THURSDAY 08-12-16

    - by Admin

    GI JOZI

    Teams of 6 (2 per station), rotate stations after each AMRAP

    AMRAP 5
    Dbl KB weighted lunges 2 x 10m

    1 min rest/rotate

    AMRAP 5
    Dbl KB OH Carry 2 x 10m

    1 min rest/rotate

    AMRAP 5
    20m Sled Push

    1 min rest/rotate

     

    ENDURANCE CLUB

    Running

    2 x 200m at fast pace w/ 60 sec rest
    1 x 400m at moderate pace, rest 60 sec
    2 x 200m at fast pace w/ 60 sec rest
    1 x 400m at moderate pace, rest 60 sec
    2 x 200m all out sprints w/ 60 sec rest

    You should be pushing hard on the ‘fast’ 200s. The 400s should be a controlled pace – metcon pace.

    The last 200s must be all out.

  • WOD Blog | Workout of the day

    THURSDAY 24-11-16

    - by Admin

    HAPPY BIRTHDAY TO AILEEN DHOOGE,LAUREN CORNELLI, AND  HERMIEN MOSTERT!

    GI JOZI

    A. In 10 min Establish a Max distance Broad Jump
    B. In Teams of 3:

    1 Person Per station, complete all 2 min stations then onto 1 min stations then back to 2 min.

    2 min Box Jumps
    2 min Slam Balls
    2 min Push ups
    1 min Box Jumps
    1 min Slam Balls
    1 min Push ups
    2 min Box Jumps
    2 min Slam Balls
    2 min Push ups

     

    ENDURANCE CLUB

    Running

    5 sets of:
    60m all out
    40m back off
    60m all out
    40m back off
    200m recovery run

    *There is no rest between sets, you move into the next 60m spring from the 200m recovery run

  • Knowledge Blog

    MEMBER PROFILE – HERCULES SMIT

    - by Admin

    NAME – Hercules Smit

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?

    Both my wife and I were looking for a more balanced lifestyle. Neither one of us was sure what to expect from CrossFit, but it sounded awesome. We join as a couple and have been hooked since then.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?

    Sybil and I joined as a couple and have been training at CF Jozi for about 3 years now.

    WHO INSPIRES YOU?

    Not so much one person, but anyone who inspires change and emotes other to succeed. I dare mention names like Steve Jobs, Nelson Mandela.

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

    I am co-owner of a small advertising and Design Agency, so when I’m not training I’m grinding away in from of my machine. When you love what you do, it’s not really work.

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

    When choosing a career I was dead set on the movie industry i.e. cinematography and directing. I completed my degree and chose to not specialize in Multi-Media but rather chose Advertising.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?

    Without a doubt 1992 X-men Series

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

    Control of the elements. But if you can throw in a pair of allimantium claws I won’t mind.

    WHAT WOULD YOUR PERFECT WORKOUT BE?

    For Time:

    Buy in – 400m run

    5 rounds

    OH Squat 43kg,

    Pull-Up,

    Buy-Out – 400m run

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

    My very first Spring Throwdown. Realizing what I was capable of when in a competitive environment was awesome.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?

    My section will have tons of salami and cold meats. Lots of fresh veg, as protein salads would be our main type of dinner.

    The kids section of the fridge is the no-go zone, with woollies pancakes and waffles, cold drink, sausage rolls and many sugar loaded goods.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    During the CF OPEN 14.3
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    I managed to get my very first Ring Muscle Up on the Wednesday. Then, during the WOD on the Saturday, it took me 9 whole minutes, but I managed to complete all 7 muscle ups, then moved on to complete all the wall-balls and 13 double unders.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?

    ALL OF THEM. 🙂

    Mostly it has been balance. Since joining I have had my ups and down in nutrition as well as performance, but the one thing that has stayed consistent it that I now have a balanced lifestyle.

    LIST SOME OF YOUR BIG GOALS.

    Complete an entire OPEN workout RX.

    Strict muscle-up

    Not vomiting during a sled workout  🙂

  • WOD Blog | Workout of the day

    WEDNESDAY 16-11-16

    - by Admin

    HAPPY BIRTHDAY TO MITCHELL WALKER AND ALI MOTALA!

    LEVEL 1

    A. CONDITIONING

    Challenge Fitness Re-Test

    4 rounds for time of:
    400m run
    15 knee tucks (above hip)
    12 STRICT push-ups

    *14 minute cap

    B. GYMNASTICS CONDITIONING

    Rope climbs
    Practise the different wraps,
    OR,
    Follow the L2 program

    LEVEL 2

    A. CONDITIONING

    Challenge Fitness Re-Test

    4 rounds for time of:
    400m run
    15 TTB
    12 HSPU

    *14 minute cap

    B. GYMNASTICS CONDITIONING

    Rope climbs
    Accumulate 8 of your most challenging variation, performing 10 burpees after every rep

  • WOD Blog | Workout of the day

    THURSDAY 10-11-16

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN!

    GI JOZI

    A. MIDLINE STABILITY

    Accumulate 3 minutes any L- sit position

    B.CONDITIONING

    5min Amrap
    10 x Slam balls
    10 x 10m Shuttle sprints

    Rest 3 min

    5min Amrap
    10 x Slam balls
    10 x Up Downs (Burpee without Push up)

    Rest 3 min

    5min Amrap
    10 x Slam balls
    20s in Plank

    ENDURANCE CLUB

    Running

    5 rounds of:
    50m easy
    50m all out
    50m easy
    50m all out
    50m easy
    50m all out
    50m easy
    50m all out
    -Rest 3 minutes-