- WORKOUT OF THE DAY:
5m Plate Sled pushes
5min Ring rows
- SKILLS CLASS:
This program is designed to develop the basics. Pull Ups, Push Ups, Air Squats.
Stretching and midline stability drills are incorporated throughout the 6 weeks.
Download the program here:
*Each team member starts on a different station and performs max calories/reps. All team members work at the same time. Every minute team members rotate one station up until each team member has been on each station 5 times.
Total score is the teamâs combined rowing calories + thruster reps + burpee reps.
When did you first hear about CrossFit and what was your first experience like at CrossFit Pretoria/First WOD?
The very first CrossFit related thing was a YouTube video Chad posted where he and Riaan Hofmeyr did 2000 Burpees each for a fundraiser. From there I started stalking CrossFit Pretoria and it just spiralled from there.
How many days/week do you CrossFit and what is your normal class time?
5 to 6 days a week and I join the 5AM Rockstars!!
What is your favorite thing about CrossFit Pretoria?
The community aspect of the Box and the way the classes are coached.
What is your favorite post WOD meal?
Scrambled eggs some Avo and good Coffee
What do you do for a living?
IT Business Owner
What accomplishments are you most proud of (outside or inside of the gym)?
Outside the Gym, my marriage and my 2 boys and inside the gym placing 3de in the Africa Champs 2017 scaled division last year and competing in the UWS 2017
What is your least favorite CrossFit movement?
It might sound funny but Crossfit has made my life easier, here is why…
Everyday life is easier, as CrossFit concentrates on Functional movement it literally makes life easier physically, doing repairs around the house or playing with my two boys.
What is one goal you would like to accomplish in the next year?
Getting better at pistols, Ring dips and getting my boby weight snatch
What advice would you give someone looking to start CrossFit?
Don’t be intimidated by the athletes going the CrossFit games. That is not what CrossFit is about and when you start don’t be scared of scaling workouts/movements (this is for the guys especially).
If you put in the effort the results will come. And have fun!