WOD – Sunday 21 January 2018

  • REST DAY:
    Get outside and enjoy your fitness.

WOD – Saturday 20 January 2018

  • Wetnose Animal Rescue Fundraiser:
    Come hang out and help us contribute to a good cause!
    —
    Our goal: Complete as many rope climbs to the equivalent height as climbing Mount Kilimanjaro (5895m)!
    —
    For every R25 received a CFP coach or member will do 1 rope climb.
    —
    The goal: 1310 rope climbs!
    —
    You can sponsor a coach or another CFP member to do rope climbs or you can sponsor yourself a climb and contribute to the goal!
    —
    We’ll do a breakfast/brunch braai and have open gym for those who want to do some work while the fundraiser is happening.
    —
    Funds raised will be given to our charity of choice, WETNOSE ANIMAL RESCUE CENTRE.
    —
    When: Saturday 20 January
    Where: CrossFit Pretoria, 77 Lys street, Rietondale
    Time: 08:00 until the goal is reached!
    What to bring: Chairs, breakfast/brunch food, drinks, your wallets!

WOD – Friday 19 January 2018

  • WORKOUT OF THE DAY:
    Power snatch
    3-3-3-3-3
    Snatch balance
    2-2-2-2-2
    Snatch
    1-1-1-1-1
  • CROSSFIT LITE:
    30min EMOM:
    Minute 1: max calorie row
    Minute 2: overhead squats
    Minute 3: rest
  • WARRIOR WORKOUT:
    For time:
    400m run
    40 burpees
    400m run

CULTURE, SUPPORT AND CAMARADERIE

What are your first thoughts when you think about people who CrossFit?

Hardcore? Intense? Crazy?

CrossFit Culture

In reality people who CrossFit are actually very warm and understanding people that follow the culture of motivation, drive and compassion. The basic rule behind our workouts is to know about our weaknesses, to battle them, to face our fears, to cross our limits and reach a whole new dimension of self-respect, self-esteem and self-confidence.

Motivation

In CrossFit we motivate each other every time we start working out. Although we all have our different backgrounds and personal differences in life, when you’re in a CrossFit class filled with people, you all have the same like-minded reason for being there; improved health and fitness. There is no ego. Nobody is above each other, we all are aware of the fact that CrossFit can be extremely hard and vigorous and completing our workouts can induce a meaning of victory in our bodies and minds. But instead of being jerks about it, we lift up others to reach new heights.

Support

If you’ve attempted working out and sticking to it in the past then the words “I can’t”, “enough” “not more” etc. might be familiar, especially when the going gets tough. CrossFit can make you say these words even if you’re a seasoned veteran. The best part is that the rest of your peers won’t make fun of you, or degrade you, and they definitely won’t let you give up. Rather they’ll support you and try to help you in achieving your goal. They will provide the ultimate push you need in overcoming your weaknesses and help you give that little extra in getting one step closer to your goals.

Eventually, you’ll become the type of person who won’t be able to stay away from such hard work for long and you’ll definitely want to return for more. Most of you are familiar with how much the support of even one person can lift you up in life. At CrossFit you have tens even hundreds of peers sharing your journey to fitness, all in the same battle that can use your support just as much as you can use theirs.

Camaraderie

Surround yourself with those who will inspire you to rise to the next level. It is natural for you to develop some sort of fondness for people you spend so much time with. Inevitably you will build a friendship, gain mutual trust and respect each other. CrossFit community provides you with the camaraderie you want to further excel, not only in fitness, but in your life.

All CrossFit coaches have a basic goal in mind, to help you become strong by overpowering your fears, weaknesses and inner battles. So another new member with a track record of failed fitness attempts is not frowned upon, rather he/she is understood and is guided towards the path of success.

After spending some time with people who CrossFit, you will get used to them so much that spending time with anyone else will feel different. Nobody could relate to your passion of CrossFit as your fellow CrossFit friends do and nobody can share that zeal or enthusiasm as well. Nobody will be able to understand the adrenaline rush that courses through you when you achieve a certain goal or when you master a certain technique.

All in all, it could be assured that once you join CrossFit, it is likely to consume you for good and for once, consumption or excess wouldn’t be a bad thing!

WOD – Thursday 18 January 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    20 Calorie row
    10 Burpees of bar
    5 Thrusters 80/60kg
  • CROSSFIT LITE:
    20min AMRAP:
    10 Kb swings
    10 burpees
    10 wallballs
  • SKILLS CLASS:
    Atlas stone technique
  • WARRIOR WORKOUT:
    For time:
    10-8-6-4-2
    Squat cleans
    5-4-3-2-1
    Rope climbs

WOD – Wednesday 17 January 2018

  • WORKOUT OF THE DAY:
    For time:
    30 Muscle-ups
  • CROSSFIT LITE:
    10min EMOM:
    3 Ring dips
    3 pull ups
  • SKILLS CLASS:
    Pistol technique
  • WARRIOR WORKOUT:
    4 Rounds:
    10 Front rack lunges 70/45kg
    20 Toes to bar
    30 Dumbell power snatches 20/15kg

WOD – Tuesday 16 January 2018

  • WORKOUT OF THE DAY:
    10min AMRAP:
    10 Deadlifts 120/80kg
    20 Abmat sit-ups
  • CROSSFIT LITE:
    10min AMRAP:
    10 Medball cleans
    10 Abmat sit-ups
  • SKILLS CLASS:
    Ring muscle up technique
  • WARRIOR WORKOUT:
    12min AMRAP:
    3,6,9,12,15,etc..
    Calorie row
    Over the rower burpees

WOD – Monday 15 January 2018

  • WORKOUT OF THE DAY:
    Front squat
    1-1-1-1-1-1-1-1-1-1
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 7 goblet squats 24/16
    Even: Calorie row 10/5
  • WARRIOR WORKOUT:
    2 rounds:
    800m run
    50 Kb swings 24/16kg
    50 Thrusters 20/15kg
  • SKILL CLASS:
    Kipping pull-up technique

WOD – Friday 12 January 2018

  • WORKOUT OF THE DAY:
    3 Rounds for time:
    50 walking lunges
    30m handstand walk
    150 double unders
  • CROSSFIT LITE:
    3 Rounds for time:
    50 walking lunges
    3 around the worlds
    300 single skips
  • WARRIOR WORKOUT:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Push press 60/40kg
    Ring dips

WHY IT’S IMPORTANT TO RECORD YOUR CROSSFIT WORKOUT

CrossFit is a data-driven fitness program. This means that by tracking our workouts and recording our progress we are able to collect measurable, repeatable and observable data about ourselves and our fitness journey. By collecting this information we can determine which fitness protocol is best to increase work capacity across broad time and modal domains (increase our overall fitness). If we can determine our strengths and weaknesses, we can easily shift our focus on what we need to do to reach our goals.

Setting Goals

Keeping record of your workouts will allow you to set a goal for yourself to achieve. This goal will in turn motivate you to work harder and improve your skill set. At the beginning, it can be quite challenging to set realistic goals, therefore it is crucial that you start small. The key is time; our bodies undergo slow and steady change. Keeping track will help you set better goals as time passes.

Good Measure of Progress

Exercise leads to the gradual buildup of one’s overall fitness. You start small and then you slowly work your way to the top. Keeping track of your workout will allow you to map out your progress from when you first started. Noting down everything in excruciating detail from the time of your workout to the amount of reps you performed and what weight you used, will allow you to monitor your fitness progress and know how much your body has transformed.

Helps with Motivation

The long journey towards a healthier lifestyle is not a smooth one. There will be bumps along the road; things will not always go according to plan. Keeping a track record of your workout will allow you to stay motivated and help you get back on track if you have a minor setback.

If you do not remain up to date with your workout routine and progress, you will not be able to judge yourself. This in turn might lead to slowing down which is never a good thing when working towards adopting a healthier lifestyle.

Better Learning

From a trainer’s point of you, a track record is the key to success. If your trainer or coach has a record of your progress, he or she will be able to guide you better with what steps to consider next. You and your trainer can actively discuss any issues that have been keeping you from achieving your goal and point out any necessary changes in your workout routine. If you are going the extra mile and tracking your diet intake as well then rest assured your progress will be more than that of someone’s who is not keeping a record.

Start Now

If, in the past, you have been relatively inconsistent or unaware about recording your workouts in a journal, start now. Use an app, write in a notebook, or take a picture of the scoreboard after each workout. No matter how you do it, just start doing it. Build an organized chart that monitors every tiny detail of your health and fitness routine. Stay motivated and continue to set bigger goals as you progress.