Workout and blog of the day

KNOWLEDGE BLOG

  • Knowledge Blog

    HQ MEMBER PROFILE – DAVID RIBEIRO

    MEMBER PROFILE – DAVID RIBEIRO

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI ?

    Big Brother Miguel Ribeiro (AKA “The Legs from Lisboa”) forced me (AKA “The Muscles from Madeira”) to join CFJ,

    The incredible coaches and staff also made the decision very easy.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?

    Since mid 2015

    WHO INSPIRES YOU?

    In terms of Physical Health – The Coaches, friends and of course the 7am Crew. In terms of overall mental health, my Family have always been my source of inspiration.


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

    Eating, Eating a lot (Thanks Imti & Miguel), and driving between petrol stations


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

    Although I am Madeiran, I don’t have webbed feet. I also travel for work in the region of 80 flights per year.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?

    Days of our Lives, until Marlena got possessed as that shit was scary! And mostly RTP (The Poras will understand this), as it’s not like any other channel would work in the house.

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

    With my CR7 Undies, does one really need more Power?? 

    WHAT WOULD YOUR PERFECT WORKOUT BE?

    Any workout that excludes Sleds and Thrusters

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?

    Enjoyed the CFJ comp last year, even though Dorry and I nearly died on the day! and the Kitchnbox Lifestyle challenge.

    Also had an interesting time on the Squat rack few weeks back #PT Sessions with the Leb.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?

    Thanks to the awesome nutrition consult with Imti, mostly organic natural foods, including plant based foods and of course Eggs 🙂

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    Ring and Bar MuscleUps (Thanks Marcus), and not puking during Fran

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    Significant increase in overall fitness levels, decrease in body fat and stronger core.

    LIST SOME OF YOUR BIG GOALS.

    CrossFit Open (First time this year)

    Training Consistency

    Nutrition Management, finding the right balance

    Increase lean mass as per the plan

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest