Tag Archives | SDHP

WoD: TUESDAY 01-11-11

It’s week 3 of the challenge so you should be in to the swing of things by now. Remember to take note of your energy levels during the day and especially at training. Talk to me if you think something needs tweaking. AND EMAIL ME YOUR FOOD LOGS!!!

How much time do you spend working on a weakness, or trying to master a new skill? Everyone has some aspect of their fitness that needs extra time on, but you don’t necessarily need to be working on the same thing everyday. Choose 3-5 areas/movements that you think need the most work, and get in to the habit of working on each of them at least once a week. Don’t stop until you’re happy with your performance, and when you do reach there, look for the next thing to begin working on. 5-10 minutes before or after class really is not much.

Spend 15 minutes working on a weakness

Then,

Complete 5 rounds for time of:
7 muscle ups (sub with 3 pull-ups & 3 ring dips)
21 KB sumo deadlift high pulls

WoD: FRIDAY 09-09-11

HAPPY BIRTHDAY ZULEIKHA!

Don’t forget that the Saturday class is an Olympic Lifting class fdrom 08h30 – 10h00. The O lifts take a lot of time to master peeps, so make use of the opportunity.

Fight Gone Burpee!

Yes, there is a nastier version of Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round workout.

Wall-ball (Men 20lbs ball, Women 10lbs ball, 10 ft target)
Sumo Deadlift high-pull (Men 35kg, Women 25kg)
Box Jump (50cm)
Push-press (Men 35kg, Women 25kg)
Burpee

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


WoD: THURSDAY 11-08-11

Complete 10 rounds for time of:
7 SDHP (45/35kg)
21 double unders (90 single skips)

One World Answers The Question: WHAT IS CROSSFIT? from crossfitoneworld on Vimeo.

WoD: MONDAY 11-07-11 – week 3 of 6

Welcome to all the new people joining us today. We hope you enjoy your CrossFit journey and CrossFit Jozi experiences valuable. To the rest of the crew, please do your best to give all the new faces a CrossFit Jozi welcome of note!

As fast as you can, complete:
25-20-15-10-5 Sumo deadlift high-pulls
100m sprint
10-8-6-4-2 Handstand push-ups

Complete 25 SDHP/100m/10 HSPU, then 20 SDHP/100m/8 HSPU, continue down the ladder.

Scale the HSPU movement to ensure as little rest as possible on the HSPU sets.

WoD: SATURDAY 19-02-11

 

Most of you are at the beginning of your CrossFit journeys. For some of you, this might be the beginning of your first ever road to health and fitness. CrossFit is not meant to be easy. Many of the movements are complex, the workouts often leave you feeling sick and it will sometimes feel like you’re making no progress. How much progress you make depends on the effort you apply. Always remember; practise perfectly to perfect your form, persevere to be better than yesterday. Onwards and upwards, always.

 

Partner WoD

In teams of 2, you have 20 minutes to complete as many reps as possible of:

  • Thrusters (40/30kg)  -  [30/20kg]
  • SDHP (40/30kg)  -  [30/20kg]
  • Sit-ups

Only 1 member is permitted to be working on the barbell at any time. Every time you alternate from sit-ups to the barbell you must sprint 100m together before continuing.

Post total reps of thrusters, SDHPs and sit-ups to comments.