Workout and blog of the day

KNOWLEDGE BLOG

  • Athlete of the Month - CFJ East

    CHALMAR BEEF ATHLETE OF THE MONTH: JAN/FEB 2017

    NAME:
    Kyle Luus

    WHY CROSSFIT JOZI EAST?
    I did my first intro class to CrossFit with Crossfit Jozi HQ and so started my journey with CrossFit, CFJ East is also 5mins from where I live.

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    I have been a member for 7 months but I have been doing CrossFit for over 4 years.

    WHO INSPIRES YOU AT THE GYM AND IN LIFE?
    Well to be honest there isn’t one person who inspires me at the gym, everyone brings something different to the plate.

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    After training it’s back home to my family, then off to work. That’s the usual routine, I try do some stretching and mobility in the evenings but mostly it’s family time.

    When I am not at CrossFit I cycle and run.

    WHAT IS THE ONE THING YOU ALWAYS KEEP STOCK OF IN YOUR FRIDGE?
    My wife always keeps eggs and bananas well stock, it’s great for quick snacks.

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I won a competition with Virgin active in Matric which allowed me to meet Nelson Mandela and Richard Branson.

    Two very ordinary guys who did something extraordinary, now that’s an inspiration.

    WHAT WOULD YOU SAY TO SOMEONE INTERESTED IN STARTING CrossFit?
    I would say try it before you say it’s not for you cause it could lead to something great in your life, even if it be to meet new friends.

    WHAT MOVEMENTS WOULD YOUR PERFECT WORKOUT INCLUDE?
    Cleans, rope climbs, bar muscle ups.

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS AT CFJ EAST?
    When I got 50kg`s Overhead squat, it might not sound like a lot but when I started at CFJ East I hated OHS but now I really enjoy them.

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ EAST?
    Well for starters being Athlete of the month and most definitely getting my worst movement right, OHS.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    In general with CrossFit my strength and endurance has changed tremendously, it has helped with all other aspects of what I enjoy doing.

    LIST SOME OF YOUR BIG GOALS.
    Some of my goals are to perfect DU’s, hand stand walks and to be able to do this for the rest of my life.

  • WOD Blog | Workout of the day

    SATURDAY 28-07-2018

    BARBELL CLUB

    A. SNATCH

    3 position snatch (hi hang – above knees – below knees)
    6 sets, 60-65%

    B. CLEAN

    3 position clean (hi-hang – above knees – ground)
    6 sets, 60-65%

    C. JERK

    Power jerk + jerk
    5 x (2+1), 65-70% jerk

    GI JOZI

    Chipper

    FOR TIME:

    Row OR Run OR Ski Erg 1000m
    120 Air squats
    100 plank row with DB (in total)
    80 kb swings
    60 kb good mornings
    40 jump lunge (total)
    Row OR Run OR Ski Erg 1000m

    42 min cap