Category Archive: Workout

Shane Farmer Rowing Videos


How to Row – the 4 Basic Positions The 4 Basic positions are the: Catch Drive Release Recovery Moving from the 11 o’clock position to the 1 o’clock position. How to Row –… Continue reading

5 Signs You’re Not Working Out Hard Enough


Some days it pays to take it easy. But if you’re chasing a goal, you need to keep challenging yourself in order to make progress. “If you have other stressors going on in… Continue reading

12 Power Foods to Eat Before and After Exercise


The right foods before and after a workout can help boost your results. Learn which ones are best, and which ones to avoid. 1/18 Power Up Like a car uses gas, your body… Continue reading

16 Essential CrossFit Moves


Whether you are a newbie CrossFitter or a seasoned veteran, there are foundational movements that everyone should master prior to completing a WOD (Workout of the Day). On the next slides, we’ll show… Continue reading

Sunday Hiking and Walk – Klipriviersberg Nature Reserve – 1 Oct 2017


We had pleasant hiking weather, very nice people in the 3 groups (5K walk, 11K and 13K hikes) and a great workout – we met friends and made new friendships. Thanks to all… Continue reading

14 Exercises to Offset Sitting All Day


  We all know that sitting for an extended period of time isn’t good for your health. But unfortunately, roughly 80 percent of jobs are now considered sedentary, and many involve sitting most… Continue reading

How to take a perfect stroke? Rowers on the ultimate search for perfection


Greg Searle (GBR), World and Olympic Champion states: “To make the boat go fast: row a long stroke pull hard how many strokes you do per minute be efficient and be together” “In… Continue reading

How to Supercharge your Workout with Supersets


Sometimes 24 hours just doesn’t cut it: It’s not enough time to get in what you need to do, never mind what you want to do. If you’ve made training a priority, you… Continue reading

Olympian Cameron Van Der Burgh’s Gym Routine For Explosive Power


Cameron Van der Burgh, South African Olympic Champion & World Record Holder Van Der Burgh squats heavy, and often. Aim for explosive movements to bolster the size of your quads and glutes Cameron… Continue reading

How You Can Conquer the One-Arm Push-Up


  One-arm push-ups are good for more than just looking cool on Instagram. They build incredible strength throughout the upper body, even out muscle imbalances and hone total-body stability and core strength in… Continue reading

Sunday Hiking and Walk-Klipriviersberg­ Nature Reserve – 3 Sept 2017


Johannesburg celebrated the arrival of Spring with fantastic weather: it was a cold 6C (43F) at 5am which gradually warmed up to 24C (75F) by midday. A sunny, cloudless day throughout… It was… Continue reading

10 Machine-to-Free-Weight Swaps to Improve Your Strength Gains


Years ago, machines were all the rage at the gym. Manufacturers spent a lot of time and money to make theirs the latest and greatest, says Mark Nutting, CSCS, fitness director of Saco… Continue reading