Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    MONDAY 20-03-17

    - by Admin

    HAPPY BIRTHDAY TO PAUL STOLTZ, ROZAANE VAN DEN BERGH, NATASHA CORNELIUS AND URSULA LANGENFELD FOR SUNDAY AND TO NATASHA ARNOLDI, JUAN NEL AND FRANK LUBBE FOR TODAY!

    TEST WEEK!

    A. CONDITIONING TEST

    “Helen”

    3 rounds for time of:
    400m run
    21 KB swings (24/16kg)
    12 pull-ups (jumping)

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

     

    PLEASE NOTE THAT CF JOZI HQ AND CF JOZI EAST WILL BE CLOSED TOMORROW, TUESDAY 21 MARCH 2017. 

    CLASSES WILL RESUME ON WEDNESDAY 22 MARCH 2017!

  • Knowledge Blog

    FRIDAY MEMBER PROFILE : GIANCARLO CARROZZO

    - by Admin

    NAME :Giancarlo Carrozzo

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?

    I was totally bored of weightlifting at globogyms zzzzzzZZZZZZ. I met Filipe “The bicepcurl machine” Viseu at a lovely evening establishment, through a mutual friend. We shared a bottle of Jameson and discussed the ins an outs of CrossFit and I was hooked on the idea. Thanks Fili.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?

    4yrs 4months

    WHO INSPIRES YOU?

    I owe a special thanks to the guys that I train with regularly, you know who you are, each one of them adds value and inspires me in different ways. Each have their own strengths and they all inspire me to do better, thanks boys!

    Also Calvin “The Badger” van der Merwe for his dedication, hard work and dry chirps.

    Marcus for his dance moves and 100kg snatch.

    Manny for those pecs and his ability to use all the 10kg plates available in the box!

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

    I manufacture fresh filled pasta and Italian meals! So basically eating…

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

    When I started at CFJ, I couldn’t run the 200 meters without walking. I had 2 hip ops at 19 and 20. Which incapacitated me for a few years to a large extent.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?

    Old school cartoons like Tom and Jerry, Gummy Bears, Looney Tunes etc!

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

    The ability to fly!

    WHAT WOULD YOUR PERFECT WORKOUT BE?

    21-15-9 Tequila shots and Carrot Cake hahaha! Something like a nice, heavy Olympic lifting complex.
    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?

    There has been so many! But right now Spring Throwdown 2015 snatch ladder workout stands out! The whole comp actually! I would also say 2016’s Spring throw down was epic!

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?

    Salmon, eggs, meat, fish veges and a little sneaky 85% Lindt Dark chocolate lets not forget the BEEEER and Red Wine.

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

    Anytime I have finally gotten a GOAT right is always so rewarding! But most recently 2m22sec Grace.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?

    My life has turned around since starting CF! I am NEVER sick, I am hardly ever tired, always happy and always HUNGRY!!!! My body composition has change dramatically! But the biggest thing for me is the mental fortitude and rigidity that CrossFit has helped me build within myself. I know that it doesn’t matter how terrible my day was the workout will always kick my ass harder, and once you finish that last rep, there is simply nothing that can replace that feeling of accomplishment.

    LIST SOME OF YOUR BIG GOALS.

    For 2017 I would like to conclude my rehab on some long-standing imbalances!

    And hit my body weight Snatch (90kg)

    Some big goals: 2.25xBW Deadlift, 1.5x BW C&J, String Muscle ups and break my long standing Back squat PB!

  • WOD Blog | Workout of the day

    THURSDAY 02-02-17

    - by Admin

    HAPPY BIRTHDAY TO NATALIE DE ABREU AND SERGIO OLIVEIRA!

    GI JOZI

    In Teams of 8 – 2 per station working at a time

    Accumulate as many reps as possible at each station

    3 Rounds of :

    2 minutes – Sled push 10m
    2 minutes – Shuttle Run 10m
    2 minutes – Ball Slam 10/7kg
    2 minutes – Box Jump 24/20
    Rest 2 min

    You can alternate or break up how the work is done as you choose in the given time.
    Everyone rests at the same time. No transition times.

    ENDURANCE CLUB

    Rowing

    5 rounds of:
    500m fast pace
    2 min recovery pace

    Recovery must be done on the rower and you must end with 2 minutes of recovery on the rower.
    The 500m pace should be at your 1km PB split or faster

     

    NOTE: DUE TO THE GYMNASTICS SEMINAR THERE ARE NO CLASSES AT HQ ON SATURDAY 04-02-2017.

    CLASSES AT EAST RUN AS PER USUAL.

  • WOD Blog | Workout of the day

    THURSDAY 26-01-17

    - by Admin

    GI JOZI

    A. Midline

    5 rounds
    Partner plank climbs
    6-10 reps- then swap

    B. Conditioning

    7 rounds

    In 2 minutes:
    200m run
    15 KB swings (24/16)
    Max rep skipping- doubles or singles

    Rest 1 minute

    ENDURANCE CLUB

    ROWING

    3 rounds:

    25 cal at moderate pace (90 sec),
    10 cal at easy pace (20-30 sec),
    20 cal at fast pace (60 sec),
    15 cal at easy pace (30-40 sec),
    10 cal sprint at max effort

    Rest: 2min between rounds (East, rest while your buddy goes)

    The (brackets) are a basic indication of durations for that interval

  • WOD Blog | Workout of the day

    THURSDAY 19-01-17

    - by Admin

    GI JOZI

    In teams of 4 :

    AMRAP 40 minutes:
    1 km Row- 1 person working at a time
    50 burpees- 2 people performing burpees at a time
    1 km Row
    50 lunges with KB- 2 people at a time

    * Break reps up anyway, but ensure row/reps are short and max effort while working to stay fast and consistent.

    ENDURANCE CLUB

    Running

    2 x 800m w/ 2 min rest
    Rest 2 min
    3 x 400m w/ 90sec rest
    Rest 2 min
    4 x 200m w/ 1 min rest
    Rest 2 min
    5 x 100m w/ 30sec rest