WOD – Thursday 15 February 2018

  • WORKOUT OF THE DAY:
    For time:
    50 Box jump
    50 Jumping pull-ups
    50 Kettlebell swings 16kg
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press 20kg
    50 Back extensions
    50 Wall ball shots
    50 Burpees
    50 Double unders
  • CROSSFIT LITE:
    For time:
    30 Box jump
    30 Jumping pull-ups
    30 Kettlebell swings 16kg
    Walking Lunge, 30 steps
    30 Knees to elbows
    30 Push press 20kg
    30 Back extensions
    30 Wall ball shots
    30 Burpees
    30 Double unders
  • SKILLS CLASS:
    Kipping pull-ups
  • WARRIOR WORKOUT:
    5 Rounds:
    20m Overhead Dumbell lunge 22.5/15kg
    30 Alternating dumbell snatches

RECOVERY – WHY AND HOW.

CrossFit consists of high (relative to each person) intensity training. If you are a first timer, then you will face some new challenges each day in terms of your body adapting and recovering. You will experience muscle soreness and fatigue. But, the end results will be worth it. CrossFit will make you love the workout and will lead you to an active and a healthy lifestyle.

Why Is Recovery Important?

As your workouts may be strenuous, it will leave you exhausted and tired, especially if you initially had a sedentary lifestyle. So, you will need to spend the hours apart from training in recovering your body from the workout session. You will also need to get your body used to the intensity of the daily workouts and follow a particular routine in terms of nutrition, like a proper diet plan, in terms of stretching which will ease your muscle soreness, and in terms of time, meaning a proper routine timetable.

If all these things are met, then your body will easily recover from the training session and you will start to love your active lifestyle.

Stretching

Warming up and stretching are two different things, but stretching exercises can help to prepare you for a WOD and improve your recovery. A proper warm-up will help any athlete have a better session with the weights and equipment and greatly reduce the risk of an injury. Stretching exercises after an energetic session will help to improve overall flexibility, lessen muscle soreness and enhance recovery.

Stretching allows your body to more easily move through the full range of motion when it comes to hitting weights, in effect creating long, full muscles instead of stunted ones.

There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching warm the body, but it does wonders for recovery and may just prevent the dreaded Delayed Onset Muscle Syndrome. Exercising creates toxins in the body as muscles are exerted. By stretching the muscles after exercise, these toxins move into the bloodstream and out of the muscles, where they can be broken down and eradicated. So in effect, stretching after a tough WOD means that when you’re tying your shoes or trying to sit on the toilet the next morning, you won’t be left feeling like a mummy just released from its sarcophagus.

Nutrition

For an extensive workout, you need to keep your energy levels high or your body may not be able to sustain the workout. There are many diet plans offered by CrossFit trainers according to your training level. You can follow that. But the best diet plan is to eat everything healthy but in limited quantities and small portions. You need to have your daily intake of proteins, carbohydrates, vitamins, fats, and mineral. These can be attained by eating lots of fresh fruits and vegetables. Basically going for clean eating. Moreover, you will need to cut down your junk food, fatty foods, and sugar from your diet.

The best time to eat is within an hour of your workout, as the body is still in the workout stage so it will break down the foods faster and the foods will be digested faster. Also, you need to stay hydrated, as a well-hydrated body is a healthy body.

Time

Rest days are necessary to allow the body to adapt to training and to recover. Whether you choose to take a full rest day (doing nothing), or an active recovery day (skill work, mobility/stretching, non-intense running, swimming, etc.), taking a rest day is important to your performance and more importantly your health. We encourage you to take true rest days. Contrary to popular belief; more is not better. Don’t let your rest day turn into a workout. You need to be ready to come back after a rest day with intensity. Choose to rest before it chooses you. This will allow a return to full intensity on the next training day. Training days on end might seem like a good idea, but it actually decreases the intensity of your efforts over time which means even though you are training, you will not achieve favourable adaptation or increase your fitness as much as you could when rested and doing a workout with 100% effort.

WOD – Wednesday 14 February 2018

  • WORKOUT OF THE DAY:
    Front Squat
    10-10-10-10-10
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Goblet Squats
    Even: 10 Ring rows
  • SKILLS CLASS:
    Toes to bar
  • WARRIOR WORKOUT:
    14min AMRAP:
    7 muscle-ups
    50 wallballs
    100 double unders

WOD – Tuesday 13 February 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    12 Hang power clean and jerk 50/35kg
    9 Thrusters 50/35kg
    6 Power snatches 50/35kg
  • CROSSFIT LITE:
    5 Rounds:
    12 Burpees
    18 wallballs
    24 Kb swings
  • SKILLS CLASS:
    Open Gym
  • WARRIOR WORKOUT:
    For time:
    1000m run
    30 Handstand push ups
    1000m run

WOD – Monday 12 February 2018

  • WORKOUT OF THE DAY:
    Deadlifts
    10-10-10-10-10
  • CROSSFIT LITE:
    20min AMRAP:
    30 Medball deadlifts
    30 sit-ups
  • SKILLS CLASS:
    Turkish get-ups
  • WARRIOR WORKOUT:
    CrossFit Open 15.1
    9min AMRAP:
    15 Toes to bar
    10 Deadlifts 53/35kg
    5 Snatches 53/35kg
    Straight into:
    6mins to establish a 1RM Clean and Jerk

WOD – Friday 9 February 2018

  • WORKOUT OF THE DAY:
    10min AMRAP:
    20 Wallballs
    10 Strict pull-ups
  • CROSSFIT LITE:
    10min AMRAP:
    20 Jumping squats
    10 Ring rows
  • WARRIOR WORKOUT:
    CrossFit Open 14.4
    14min AMRAP:
    60 Calorie row
    50 Toes to bar
    40 Wallballs
    30 Cleans 60/40kg
    20 Muscle ups

OVERCOME YOUR PLATEAUS

CrossFit is gaining popularity by the minute because it is more than just your average fitness program; it is the perfect marriage between sports and recreation so naturally people are constantly striving to get better at it. Following is a list of ways in which you can overcome any plateaus in your performance and improve. Let’s get started.

Work On Your Squats

Squats make up a major part of a CrossFit workout routine; therefore, if your squat technique is faulty, you will never be able to make progress in the right direction. Your body weight squat is what you need to perfect first. How do you start? Have someone film you doing one and then you study your body movements. More specifically, make a checklist of the following:

– Heels make constant contact with the ground?

– Knees track out over the toes?

– Neutral spine?

50% of all CrossFit workout movements are squats. Perfecting this one basic core move will not only help your progress but also prevent any stress injuries.

Put in the Effort

When it comes to anything in life, consistency is essential. The same applies to your workout routine: you need to keep at it at a regular pace and along the way you must learn how to take chances and strive to do better. Maintaining a steady routine will help you get fit overall but it won’t necessarily help you get better. You must learn to step out of your comfort zone and try to work harder; put in more time. Set realistic goals every time and strive towards bettering yourself every time.

Skill Progression

The key aspects that must be perfected when it comes to working out are mobility, skill, strength, and effort. Mobility comes with gradual progression. You must invest a good amount of time in mobilization exercises to get your body to become more agile. Once your body is mobile enough, you can move on to building your skill set. The key is to keep practicing. Some will take more time than the others but you must remain motivated. Put in extra effort every time you feel you are lagging behind or hitting a plateau.

Stay Motivated

Staying motivated is probably the easiest yet the most difficult part of it all. You must keep pushing yourself. Instill the idea in your mind that you must do better. Set a new goal every day. It doesn’t have to be big. Start small such as an extra rep or more mobility exercises. The point is to do more than what you did the previous day.

Maintain a Positive Attitude

A positive attitude will help you overcome obstacles easier. Plain and simple – suck it up. Hate rowing? Hard to wake up on Mondays? Shins scabbed from deadlifts?  Suck it up. Don’t like thrusters because you have poor hip and shoulder mobility? Suck it up and do mobility every day.

Here are some final attitude rules:

-Never skip reps

-Never count a no rep

-Never give less than 100%

-Never let the clock or the person next to you define how you perform.  The clock and the reps are measuring sticks, not ends themselves.  If you cheat, skip reps, display sloppy technique or do anything for any reason other than self-improvement, you have lost the forest in the trees.

WOD – Thursday 8 February 2018

  • WORKOUT OF THE DAY:
    For distance:
    Run for 35mins
    *every 5mins perform 15 burpees
  • CROSSFIT LITE:
    For distance:
    Run for 25mins
    *every 5mins perform 10 burpees
  • WARRIOR WORKOUT:
    “CrossFit Open 12.1”
    7min AMRAP:
    Burpees to 6inch target
  • SKILL CLASS:
    Toes to bar technique

WOD – Wednesday 7 February 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    1min max calorie row
    1min max bar muscle-ups
    1min rest
  • CROSSFIT LITE:
    12min AMRAP:
    10 sdhp
    10 ring rows
  • WARRIOR WORKOUT:
    CrossFit Open 13.2
    10min AMRAP:
    5 Shoulder to overhead 50/35kg
    10 Deadlifts 50/35kg
    15 Box jumps
  • SKILLS CLASS:
    Double under drills

WOD – Tuesday 6 February 2018

  • WORKOUT OF THE DAY:
    4 Rounds for reps:
    2min max triple unders
    2min max burpees
  • CROSSFIT LITE:
    4 Rounds:
    2min max rep single skips
    2 mins max rep burpees
  • WARRIOR WORKOUT:
    CrossFit Open 15.5
    For time:
    27-21-15-9
    Row calories
    Thrusters 40/30kg
  • SKILLS CLASS:
    Open Gym