Workout and blog of the day


  • Knowledge Blog


    For as far back as I can remember now, we’ve had two tracks of programming. There’s L1, the fitness track, and L2 the performance track. For a while there were even three tracks, one being for ‘competitors.’ That was a mistake, but a good lesson nonetheless! The primary reason for the two tracks is to ensure that we’re covering all bases of fitness for all levels of fitness.

    Having two programming tracks also takes care of much of the modifying guidelines you and the coaches need to ensure that you achieve the intended benefits of the workout, which means getting a good workout. And it shows you where you could be going with your fitness. However, you don’t have to, and for a long won’t be, following just one or the other track.

    New members are the exception here. You all start on the fitness track because that’s where we build a strong foundation. Depending on how you progress, you could be capable of completing some pieces of the performance track in six months. And as you progress over the years you’ll find yourself having to mix and match between the two tracks to ensure you are progressing. The ability and need to mix and match doesn’t stop there, though.

    If you have been following the L2 track for a long time, are able to complete some of the workouts as prescribed, and are still progressing, the L1 track still has benefits for you. The best benefit is arguably a bit of regression work. Dial the technical demand, volume and intensity down a bit to practise good recovery habits and tidy up your fundamental movement patterns.

    You do however need to be smart about this. There is no point mixing and matching so much that you end up with an entirely different workout because you won’t progress at all. Scaling up or down too much will have the same effect, and scaling up too much WILL leave you injured. And that’s where the advice of the coaches comes in. While you are ultimately responsible for the direction you take, you are coming to us for a service. You can pay for a good plate of food without eating it, but I’m sure there are better ways of wasting money ūüėČ

    On a side note, following the fitness (L1) track doesn’t mean your performance won’t increase, and following the performance track doesn’t mean your fitness won’t increase. They are merely terms we use to describe slightly different methods and stages in your fitness journey.

    So blaze your own trail, but heed the advice of your tour guides, the coaches, for a fun but safe journey.


  • WOD Blog | Workout of the day

    TUESDAY 13-02-2018


    LEVEL 1


    5 sets of:
    Beat swings + straight leg TTB

    Keep the reps low enough for you to hold on when transitioning from
    beat swings to the TTB variant.


    EMOM 15:

    1: 50 single skips
    2: 5 single arm DB push press/side
    3: 5 kipping pull-ups (jumping C2B)

    *Pick a number you know you can maintain comfortably on the pull-ups

    LEVEL 2



    5 sets of:
    Muscle-up progressions

    This should be beat swings, kip swings, hips to rings/bar, transitions.
    There should be NO full muscle-up.



    EMOM 15:

    1: 50 double unders
    2: 8 single arm DB shoulder to OH, 22.5/15
    3: 10 UB pull-ups

    *Pick a number you know you can maintain comfortably on the pull-ups


    In teams of 5:
    AMRAP 40:

    Station 1 : Row 250m (pace setter)
    Station 2 : Ski Erg
    Station 3 : KB Lunges (one KB )
    Station 4 : Burpees
    Station 5 : Rest

    Keep rotating in the above order Everyone works for as long as person
    on rower takes to complete 250m

If you’re interested in following CrossFit Jozi’s programming contact¬†Imtiaz Desai HERE.