Tag Archives | strict press

THURSDAY 03-05-12

The CrossFit Games Regional competition for Africa takes place in Cape Town this weekend. CFJ member and intern coach André Gadney has qualified to compete so be sure to wish him well! It’s an amazing feat given his relatively short stint in CrossFit thus far. Give it horns André!

Ruby is the primary photographer for the event, and I am the Media Director so all of us will be down to support, and of course represent CFJ. Keep an eye on the event’s Facebook page, official page, and Twitter feed for regular updates all weekend.

There are some changes to the schedule due to the event. Please check the schedules page for these.

Strict Press
5-5-5-5-5 (heavy all sets)

3 rounds for time of:
10 thruster (60/40kg)
50 double unders

MONDAY 13-02-12

Strict press
Singles up to max

Off the clock
5 rounds
10 chin-ups
10 unbroken push-balls (as high as poss.)
*This is not a timed workout, but you are to move consistently

Don’t you just dig CFJ’s location?!

MONDAY 06-02-12

HAPPY BIRTHDAY EUGENE TAIT!!!

This week is going to be a week of active recovery. In training we expose the muscles and connective tissues to adaptive micro-trauma. This stress is required to stimulate the body to adapt and improve. This form of stress is in fact healthy and required to force adaptation. However, time must be allowed for the body to recover. The cycle looks something like this:

Train (impose stress) → Recover from that stress (healing occurs during rest) → Train again (more micro-trauma) → Rinse & Repeat

The potential for overtraining and/or occurs when the accumulation of stressors (training and non-training) exceeds recovery. Therefore recovery is an integral component of a strength and conditioning program. So use this week to dial down training volume and intensity, focus on your mechanics, and work on skills and weaknesses.

Tomorrow will be the only big day for the baseline fitness test on the challenge.

Strict press
40% x 5
50% x 5
60% x 5

Work on double under progressions

Note the operative word, ‘active’ recovery.

WoD: TUESDAY 22-11-11

HAPPY BIRTHDAY JONO HEYMANS!!!

Strict Press
Work up to a 3RM

Pistols
Max reps in between press sets

Finisher
Practise the hollow rock position

WoD: MONDAY 07-11-11

HAPPY BIRTHDAY EUGENE JOUBERT!

Welcome to the November On-Ramp group!

CrossFit Total
Back squat 1-RM
Strict press 1-RM
Deadlift 1-RM

The CrossFit Total is the sum of the best three attempts at the squat, the press and the deadlift. After warming up, you have three attempts at a 1RM for each exercise. Your ‘Total’ is the sum of the three 1RMs. Exercises must be completed in the order listed above, and given time restraints you have 15 minutes per exercise. Here are some CrossFit Total guidelines from Mark Rippetoe, author of Starting Strength. I will be ensuring that you adhere to these guidelines.

Don’t be stupid: Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
Don’t be greedy: Learn to recognize the difference between greed and ambition, and be merely ambitious.
Don’t be pig-headed: If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not.

Compare to Wednesday 23-02-11