Posts tagged with ‘running’

  • 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-

  • Knowledge Blog

    MEMBER PROFILE – JANE MACKINNON

    - by carl

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?img_8767
    I wanted to get stronger for my long trail runs (slow learner, should have been doing that many years ago) Ever the procrastinator, it took me 18months after I met Imtiaz (fresh back from New Zealand) before I eventually did the Jump Up programme.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    August was 4 years. And still no pull-up  LOL

    WHO INSPIRES YOU?
    All the members with babies and small children –I so admire you for keeping up with your training!  When my kids were young I seem to remember being in a constant haze of disorganisation/chaos. The most I managed was an occasional run whenever I could find a babysitter – a scarce thing, we were living overseas.

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    Mostly working! Like the rest of us I guess.

    Otherwise I love running in the mountains. And learning new things – we’re never too old for that.

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    This may be of no interest to anyone but a friend and I once ran over the Alps, North to South – we started in Germany, through Austria and Switzerland and finished in Italy. The Alps are my best – I used to work winters in Austria as a ski guide and summers back in South Africa as a physio.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    Not relevant – I was 16 when TV arrived in South Africa!!??!  And we mostly got to stare at the test pattern LOL.

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    Flying – just imagine the bird’s eye views all the way from here to North Africa. I’ve done the journey overland; another view would be cool.

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    ANYTHING without thrusters – they gas me

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    Has to be the Open 14.5 – 21, 18, 15, 12, 9, 6 and 3 reps of 30kg thrusters and burpees, for time – NO TIME CAP!! I eventually gave up after about 45 minutes, by which time I could not string 2 thrusters together!!??!! Then I couldn’t walk properly for 2 days. Uncle Rhabdo potential……… We all competed on one level that year – then in 2015 scaled programming was introduced. Phew.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    Usual veg fruit eggs meat etc.  and then lots of homemade stuff – kombucha, cream cheese, yoghurt, kefir, salted Moroccan lemons…..I’d be v happy living miles from any shops and MAKING things!

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    Pistols – last week!   And then if I may, 2 more:

    – Deadlift 1.5 x my BW

    – Entering and completing the open in the last few years. (I can’t encourage newbies enough to do some form of competition, I’m never going to win anything but it is always good to push oneself and get out of that comfort zone) Thanks Tia for pushing me!!!

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Luckily I’ve always been fairly fit (for what?!) and healthy so no huge before and after story. But my improved upper body strength is great – no problem with grocery bags or holiday suitcases.

    And a biggie for me – last year I ran my fastest half marathon IN 30 YEARS!!! Sub 2hrs whoop whoop. And that’s with more CrossFit and less running! (Sounds slow but I’m past my prime haha)

    LIST SOME OF YOUR BIG GOALS.

    – Pull-ups

    – Double unders

    – Handstand walks

  • WOD Blog | Workout of the day

    THURSDAY 27-10-16

    - by Admin

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

     

    GI JOZI

    In Pairs: 2 rounds

    AMRAP 5: Max distance 10m shuttle SPRINTS- alternate every 10m

    Rest 1 minute

    AMRAP 5 : Alternating rounds
    6 push ups
    8 sit ups
    10 squats

    Rest 1 minute

    AMRAP 5: Max double unders/ single skips- alternate every 30 double unders/50 singles

    ENDURANCE CLUB

    Running

    EMOM 10:
    120m shuttle sprint
    0-10m and back, 0-20m and back, 0-30m and back

    Rest 5 minutes

    EMOM 10:
    100m sprint
    Must start in bottom position of a push-up

  • WOD Blog | Workout of the day

    TUESDAY 06-09-16

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDALY-WALSH!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    False-grip development
    Hold on the bar, then rings, then false-grip pull-up on rings or false-grip ring rows
    Then, accumulate 2 min in bottom position of the dip

    B. CONDITIONING

    6 rounds of:
    30 sec of skipping
    Rest 60 sec
    30 sec of max SDHP, 35/20kg
    Rest 60 sec

    Work in pairs and alternate stations

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    30 strict muscle-ups for time
    *12 min cap (scale volume accordingly)
    OR, work on progressions

     

    B. CONDITIONING

    6 rounds of:
    30 sec of max double unders
    Rest 60 sec
    30 sec of max SDHP, 45/30kg
    Rest 60 sec

    Work in pairs and alternate stations

    GI JOZI

    A. 10-15min upside down work
    Headstands OR Freestanding Handstands

    B. 8 x 200m run with good form (2-3 seconds deviation)
    Wall Drill-Pose positions then 2 x 200m -1min rest btwn
    Carioca Drill then another two 200m with 1 min rest btwn
    Forward lunge then another two 200m with 1 min rest btwn
    Stable arm drill and last two 200m run 1 min Rest btwn

  • Knowledge Blog

    MEMBER PROFILE: SANDESH RAMNATH

    - by Admin

    WHAT DO YOU DO FOR A JOB?

    I’m the Finance Director at a Multi-National company that sells house hold appliances

    HOW LONG HAVE YOU BEEN TRAINING AT CFJ?

    Not too sure but probably just over 3 years

    HOW DID YOU FIRST HEAR ABOUT CrossFit?

    While browsing through TV, I managed to catch a glimpse of the games on ESPN. I managed to record it and thought that it looked like a challenge that I’d enjoy. Searched the web to find a box and luckily found CrossFit Jozi within 5 minutes from my workplace.

    ARE THERE ANY MEMORIES FROM YOUR FIRST DAYS THAT YOU’D LIKE TO SHARE?

    I felt like I was going to die after my intro class and my baseline test !
    Training in the rain and snow at the old box was also a cool experience (pull-ups on the outside rig in the cold) !

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?

    I’ve managed to learn to enjoy running which was never a favourite for me. Also managed to string together a few muscle ups.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?

    Energy levels are more constant during the day and sick days have decreased. General improvement in strength as well.

    FAVOURITE EXERCISE?

    Pull-ups, squats, cleans and running

    WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?

    I’ve got a dodgy shoulder so I sometimes struggle with overhead movements. Not a fan of those evil sleds as well.

    LIST SOME OF YOUR CURRENT GOALS.

    Be more consistent in my training as I didn’t do as much as I wanted to in the last quarter of 2015, mainly due to work constraints and a bit of laziness creeping in.
    Improve my shoulder strength over next few months and get that bar muscle up.

    WHERE IS YOUR FAVOURITE PLACE TO EAT OUT IN JOZI?

    The Grillhouse in Rosebank

    IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?

    – Richard Branson, I think he’ll have a few good stories as well as some wisdom to impart.
    – Steven Gerrard as I’m a Liverpool supporter for as long as I remember.
    – Julius Malema, I think he’s an interesting character and there’s more to him than he puts on in public

    WHO INSPIRES YOU AT CFJ?

    I think inspiration appears every time I walk into the box and see someone pushing their personal boundaries and squeezing that last rep out. Also favourable to everyone in the 6:30 pm crew.

    TELL US SOMETHING WE DON’T KNOW ABOUT YOU.

    I love music and used to be a mobile DJ and have produced 3 tracks. Still try and get to it every now and again when time permits (I know I still owe you that mix Imtiaz)
    Also enjoy golf, fishing, watching drag racing and anything extreme that gets the Adrenalin going, so I pretty much represent the Gemini split personalities quite well.
    (The pic is just before the bungee jump)