Embracing change is a fundamental tenet of any successful lifesaver or multisporter. A last minute change in the race conditions, routes or even a change in the format of the event itself is not only welcomed, but relished as part of the challenge. A change in season is no different.
Winter ushers in opportunities to sharpen skills, change equipment, build strength and focus on new goals. Along with those opportunities come the challenges of temperamental, stormy weather which threaten to upset the most carefully planned training programmes. At times like these, a well-structured crossfit workout will not only maintain, but improve upon your performance goals.
First, find a reputable CrossFit trainer. A large part of crossfit might resemble a lot of the traditional gym exercises, but there’s a deeper side to crossfit that qualified trainers can tap you into with specially designed workouts to target metabolic conditioning, flexibility or key strength areas.
Aim to complete at least two workouts per week, not forgetting your usual paddle, swim, run or board training. And give yourself enough time in the beginning to recover from the change in load. Basics done, what kind of sets can you expect from a CrossFit workout?
Some of the most popular WODs (Workout of the Day) include Helen and Fran. Used as benchmarks, these workouts will help you assess and monitor your sport fitness improvements throughout winter.
Beach sprinters and flag specialists can avoid the wet beaches and develop their explosive leg work using box jumps. Done correctly, the jump-up-jump-down variation will have you working at 90% in just one rep. To do it really well, focus on landing your jumps quietly, with grace and control.
Paddlers have a smorgasbord of options with wall balls being a favourite for driving power from the hip and transferring it to the chest and arms. This mimics the timing and transfer of power required for an effective stroke. To do it really well, drive the squat with your hips and follow through with the throw, getting a good extension on the arms.
Swimmers can add some weight to their swim workouts by mixing in traditional yet brutal water-polo sets with some crossfit recipes. A favourite is 200m repeats for time, but with a pushup at the end of each length. Do it really well by making your pushups count and exiting the pool each time like a pro. No one-kneed rollovers.
There are dozens more WODs available and your crossfit-qualified trainer can design one specifically for key areas in your discipline. So if the weather is messing with your programme or you’re looking to step up your game, give CrossFit a go.
CrossFit Cape Town capecrossfit.com, westfit.co.za
CrossFit Durban reebokcrossfitdurbs.co.za
CrossFit Jozi crossfitjozi.co.za
For time, do three rounds of: 400m sprint, 21 kettlebell swings (24kg) and 12 pull-ups.
Paddlers and swimmers understand the benefits of pull-ups so either workout will serve you well. Helen is for the beach runners and will keep those lungs and legs in top shape. Most noticeably, the change in major muscle group activations from legs to arms to legs is what an all-round lifesaver depends on.
Originally published in the July/August 2013 issue.