CROSSFIT
For time:
50 box jumps 
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wallballs
50 burpees
50 double-unders
 
CROSSFIT BASICS
For time:
30 box jumps 
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/20 kg)
30 good mornings
30 wallballs
30 burpees
30 single-unders
 
POST WORKOUT
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

CFP+ PERFORMANCE
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
Rest as needed between sets.

A little about yourself: 
I am a digital marketer, in the engineering industry - a marketeer if you like. I am also married to a chemical engineer. We have two basset hounds, and two cats. My favorite hero workout is the DT.

Why do you work out?
I only ever went to the gym to lose weight. It is not something I enjoy, or something I have ever been good at. I use the equipment incorrectly and frankly have no idea what I am doing in a gym. I am one of those people who get a gym membership, but then I end up not going after month two. I guess I don't really have a why for working out and that is why I have always failed. Trying to lose 5 kilograms is not a why.

Here is my WHY for CrossFit. I do CrossFit because it is a way of life; a fitness and wellness journey. We moved away for two years and we couldn't do CrossFit anymore. It had a huge impact not only on my physical wellbeing, but also on my mental wellbeing. I really missed being part of a community, I missed the routine, I missed seeing progress and getting better at the things I thought were impossible. 

What do you love about CrossFit Pretoria?
We are so excited that we are now close enough to join CrossFit Pretoria.  Chad, Candice and Coenraad presented an Olympic lifting class when we were still at RTF, and we learned so much on the day. The coaches are incredible and I have learned so much from them already. CrossFit Pretoria is like moving into a new house, but one that becomes a home on the first day. The community is super friendly, open and inviting. I love the overall enthusiasm. I think it is very rare that people are so keen to participate in anything and everything, even Box Bingo. And I think these extra events / fun activities that people participate in outside of CrossFit does well to unite us even more. I love the way in which communication happens in the box, and the effort that goes into the makings of short box news clips. The facilities are great, large space, plenty of equipment, enough height for pull ups and double unders. 

Most importantly, the box has a strong ethos and set of values that I feel is really lived and embodied by the community. It forms the foundation for the culture at the box and it is beautiful. For me this box ticks all the boxes; it really has it all! 

Most memorable CrossFit Pretoria workout?
The workouts are all a blur. I am just trying to survive them at this stage. What did stand out for me though was my first workout. I was in a hurry to sanitise and pack up my weights and the coach came over and asked me to wait until everyone finishes before I pack up. I guess it is like getting up whilst the rest of your family is still busy with their dinner. I didn't think about how others might feel if I pack up and they are still busy with the workout, but now I wait and cheer others on first. This is what CrossFit is all about for me. 

CROSSFIT
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
 
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
 
CROSSFIT BASICS
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
 
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders
 
POST WORKOUT
3 sets:
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side

CFP+ PERFORMANCE
Every :30 x 12 sets:
1 power snatch + 1 hang squat snatch
Perform the snatch complex unbroken
Hold a challenging weight across all sets — around 60-70% of your 1-rep max.

CROSSFIT
Pre-workout:
5 sets of the following complex:
10 medicine-ball cleans
10 medicine-ball push presses
15m overhead medicine-ball walk
– Complete each complex unbroken.
 
For time:
30-20-10
Medball sit ups
Toes-to-bars
Wallball shots
 
CROSSFIT BASICS
Pre-workout:
5 sets of the following complex:
10 medicine-ball cleans
10 medicine-ball push presses
15m overhead medicine-ball walk
– Complete each complex unbroken.
 
For time:
30-20-10
Sit-ups
Hanging knee raises
Wallball shots
 
POST WORKOUT
3 sets:
:30 scorpion stretch hold/side
:30 press-up stretch

CROSSFIT
5 sets for load:
3 back squats
 
After party:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
 
CROSSFIT BASICS
5 sets for load:
3 back squats
 
After party:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
 
POST WORKOUT
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back

CFP+ PERFORMANCE
EMOM 20:
Min. 1 | 1:00 bike (moderate pace)
Min. 2 | :30 double-unders

CROSSFIT
Pre-workout:
For time:
800m run
 
3 rounds for time:
200m run
20 knees-to-elbows
200m run
20 DB thrusters (12.5/17.5kg)
 
CROSSFIT BASICS
3 rounds for time:
200m run
20 hanging knee raises
200m run
10 single-arm DB thrusters/arm (5/7.5kg)
 
Pre-workout:
For time:
800m run
 
POST WORKOUT
2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg

CFP+ PERFORMANCE
4 sets:
10 kip swings on rings
10 kipping ring pull-ups
20 hollow rocks
– Rest as needed between sets.

CROSSFIT
Pre-workout:
Accumulate with a partner:
60 burpee box jump-overs
– Break up the reps as needed.
 
10 rounds for time with a partner:
20 double-unders
14/20 cal row
20 double-unders
– Alternate rounds with a partner.
 
CROSSFIT BASICS
Pre-workout:
Accumulate with a partner:
60 burpee box jump-overs 
– Break up the reps as needed.
 
10 rounds for time with a partner:
20 single-unders
7/10 cal row
20 single-unders
– Alternate rounds with a partner.
 
POST WORKOUT
Accumulate
1:00 lacrosse ball foot roll/foot
1:00 sit and reach

CFP+ PERFORMANCE
5 sets:
1:00 handstand hold
20 DB step-ups 
– Use two DBs for the step-ups.
– Increase load across as many sets as possible.
– Rest as needed between sets.

​CROSSFIT
7 sets for load:
3 thrusters
 
After party
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (15/22.5 kg)
– Rest 1:00 between sets.
 
CROSSFIT BASICS
7 sets for load:
3 thrusters
 
After party
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (15/22.5 kg)
– Rest 1:00 between sets.
 
POST WORKOUT
2 sets:
:30 groiner stretch/side
:30 seated torso twist/ side

How many of you see a running workout programmed on the blog and then promptly cancel out?

​Do you see a rowing workout and then suddenly “fall ill”?

Well, if you are missing these sessions, you are missing one of the most important aspects of your training!

You know that feeling you get when you’re in the middle of a workout like you’re about to pass out? What about when it feels like you’re sucking on fumes and you cannot catch your breath? Or what about that feeling you start a workout way too fast and then crash and burn in spectacular fashion halfway through?

Yeeaaahhhh.....that....

That's actually called breathing, it's called pacing and its called your aerobic capacity.

​Did you know that one of the best ways to train these elements is with monostructural work?

CROSSFIT
Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.
 
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs
 
CROSSFIT BASICS
Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.
 
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs
 
POST WORKOUT
1 set:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses

CFP+ PERFORMANCEMOM 7:
EMOM 12:
4 DB box step-ups
6 box jump-overs