Posts tagged with ‘training’

  • Knowledge Blog

    Building Foundations

    - by Sean Thompson

    I often use the analogy of a poorly set foundation and the effects it has on the built levels above it when the foundation is flawed. When I look at the year ahead with regard to training, I like to imagine we the coaches as your contractors, the programming as your materials and method of building and the house as your GPP (General Physical Preparedness).


    At CrossFit Jozi our goal is to have your GPP as high as possible, ensuring that no matter what life throws at you physically or mentally you can handle it. The methodology we use to do this is CrossFit, an integral part of CrossFit are the “10 General Physical Skills” (the words written at the top of the box walls) you can follow this link to view them Which according to CrossFit, to be considered an athlete, you must be competent in all 10 skills. In order to help you become competent in all 10 skills, we have to cause adaptions to the body with regard to a physical skill which leads to adaption and brings about improvement/change. We, therefore, train in blocks to ensure we can focus on all 10 General Physical Skills and not just our favourites (my metcon junkies). So although a certain block might not seem as exciting or fun as one previously programmed or coming up, it is for a reason and apart of a larger goal, so stay calm and trust us! We have your best interests in mind.


    The current block which started last week Monday will be focusing on our STRENGTH and AEROBIC capacity. A very important block as this will lay the foundation for the year ahead, so slack off in this current block and you will feel the effects throughout the year. In the current block, we can expect the following.

    • Single limb strength work – this will assist in ironing out any imbalances we have.
    • Strict Gymnastics – As we have seen from the Open this is a big focus of HQ at the moment, and you know what they say, go with the flow.
    • Gymnastic Progressions – We are going to focus on improving our overall gymnastic ability.
    • Loaded Carry work and Functional Bodybuilding – Two of the best methodologies for building a strong and healthy base.
    • Long grinding metcons – WE WILL NOT STOP DOING METCONS, we never have. The metcon will just not always be the main focus of the session.


    The block will run for 12 weeks and will be broken into a reset week, baseline test week, 9 weeks of training focus, re-test week. We are starting with the baseline test this week so be sure to come in and get testing. Remember that although a test week, your safety is still our main priority, never shoot for a PB if it means sacrificing goods positions or putting yourself in an unsafe zone.


    I hope the above shines some light on the upcoming training block and provides a brief insight into our “Why”. Remember we will never steer you wrong, your health and fitness remain our concern and we will always get you there through “Constantly Varied, High-Intensity Functional Movements”

    Time to get started on our Strength and Aerobic foundations, see you in the box.


  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin


    LEVEL 1


    Sumo deadlift
    Establish a 3RM in 20 minutes


    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2


    Sumo deadlift
    Establish a 1RM in 20 minutes


    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • Knowledge Blog


    - by Imtiaz

    With the Open coming up and thanks to the billion local competitions happening, a question often asked in class is “what’s the standard for this movement?” In events, like the Open, movement standards are used to define the prescribed task and to standardise the tasks to ensure that all participants are subject to the same requirements. All sports have standards; out of bounds lines, scoring positions, infringements, etc. And it’s all for the same purpose–to create a level playing field.

    What we do in class, however, is not a sport. It’s training. One of the reasons you participate in a sport, like the Open, is to test the fitness you’ve developed in training. Therefore, there are no standards in training.

    Before you take that and run (a bigger) riot in class, that does not mean you’re free to do whatever floats your boat in training. We teach you particular positions in training because they are the safest positions that will also yield the best results quickly. We spend most of our time in those fundamental positions, such as feet shoulder width in the squat, and when we’ve developed consistently good mechanics with intensity we freestyle it by playing with positions to suit the workout while increasing our skill level. We also drill good range of motion (RoM) in training because it pertains to improving your fitness.

    So if we had to use phrases to define the difference, there are competition standards versus movement in training. What you should recognise is that consistently good movement in training naturally gives you high competition standards.

    To go back to what we do in training, testing forms a part of evaluating training progress. When we do fitness testing in sessions, we do use some standards to ensure that you have a consistent and measurable baseline to track changes against.

    In training, focus on consistently good positions. If you enter a competition, adhere to the movement standards to avoid no-reps. In training, there are no no-reps (unless we’re testing fitness ;-)).


  • Knowledge Blog


    - by Imtiaz

    We’ve all had nights where we just can’t seem to fall asleep. You didn’t have caffeine, it was a busy day, you don’t have much on your mind at all, and you are ready to sleep. Yet you just can’t doze off. What do you do to help you fall asleep? In general, you try several things.

    You might read, count your breaths, try to control your breathing or count sheep. Perhaps you have a glass of warm milk and some baked treats in the hope of inducing a carb coma. Or maybe you go looking for earplugs and eye patches? Whatever the approach/es, you tried hard but to no avail.

    It was just sleep. Why are given so many approaches to make such a natural habit ‘work’?

    It’s a common trait, though. You’ve got to work hard to get stuff done, yeah? Nah, not always.

    Until you’ve acquired mastery, performing a movement requires a conscious effort. But more often than not, you try too hard to learn or improve a movement. You become so focused on getting it right that you almost freeze up. I call it paralysis by analysis. Your CNS either becomes so lit up that you become to rigid to move, or there are too many messages coming from the brain for the body to make sense and nothing happens when you try to.

    That’s what happens in the moment. What follows is lots of ‘work’ to make you better. Learn more progressions, do more reps, watch more videos. You keep trying harder. Do you remember what eventually got you to sleep? Unlikely. What probably happened is that you gave up trying, and then fell asleep.

    Now I’m not saying you shouldn’t try. In movement if you don’t try you won’t know. What I’m saying is that you should try differently. Think about it before you move, and when you do move, just move. Think about one to two things only. Ride the good and bad days. Accept the process for what it is–a process. Do less, it’s more. Chill out, the world will keep turning!


  • Knowledge Blog


    - by Imtiaz

    The images below are of a text message chat I had last year with one of our dear members, Dmtry The Russian. It was following a workout that involved three barbell movements and the prescribed guideline load was your body weight. I trained in the class after Dmtry and when I got there he was still in the trenches, trying to complete the workout right at the time cap. I told him I’d kick his ass in the workout. I apologise for the poor quality of the image and my colourful language!

    Dmtry did the maths. Although it’s not the most accurate calculation of power output, it shows that I had a far greater power output than him. I did kick his ass. He chose the guideline load of his body weight and that resulted in a time of 28 minutes. I went with 10kg under my bodyweight and finished in 17:50. Did he work hard? Absolutely. Was his workout effective? Not in the least. He didn’t get stronger (because it wasn’t designed to be a strength workout), nor did he increase his capacity (which was the primary goal of that workout).

    He felt like he worked hard. But intensity isn’t a feeling. It’s based on how much work you do relative to the time you do it in. And the only way you’ll ever achieve the intended benefits of a workout is by modifying it to your abilities.

    What you see on the whiteboard is a guideline, and along with the coach’s directions on the intended benefits of the workout, that gives you a template for that day’s session. You will almost always need to modify the session in some way. How do you do that? We use a simple guide:

    • First reduce the technical demand of the movement/s. This is especially so for barbell and gymnastics movements.
    • Reduce the load–put less kilograms on the bar. We can also reduce load on gymnastics movements.
    • Reduce volume (reps/distance/sets/calories/etc.). This is probably done the least yet is so effective.

    That order changes depending on the workout, but you should be doing some form of modification most of the time, regardless of your experience. Remember, the programming isn’t based on what you all used to be able to do. It’s based on where you could be.