MEMBER OF THE WEEK: Trevor Treherne

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Meet Trevor!! We asked him some questions…

  1. What drove you to start CrossFit?

I saw a girl overhead squatting more than I could shoulder press at the time.

  1. How long have you been with CrossFit Pretoria?

About a year and a half.

  1. Who inspires you?

Anyone overweight or debilitated who makes the effort day in and day out to improve themselves.

  1. What are you doing when you’re not at CrossFit?

Mostly studying (to become a Vet).

  1. Interesting fact about you that people don’t know?

Couldn’t do a proper push up until I was 16.

  1. What was your favorite childhood program?

Tom and Jerry.

  1. If you had a superpower what would it be and why?

Photographic memory, would have so much more free time.

  1. What would be your perfect workout?

Short quick sprint with weights like a ‘Grace’ or 21-15-9 type workout.

  1. What’s your favorite movement?

Squat cleans.

  1. What has been your most memorable moment at CFP?

Doing the valentines day WOD in a bikini.

MEMBER OF THE WEEK: Matjila Lekoma

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Meet Matjila!! We asked her some questions…

  1. What drove you to start CrossFit?

I needed to get moving because it was difficult to play with my kids.

  1. How long have you been with CrossFit Pretoria?

1 year and 4 months.

  1. Who inspires you?

All my coaches that are always there to motivate us and my fellow Fitters that push hard everyday to achieve their fitness goals.

  1. What are you doing when you are not at CrossFit?

Travelling and meeting people from different backgrounds which is my biggest passion.

  1. Interesting fact about you that people don’t know?

I come from a big family. I have 6 siblings of which 3 are members of CrossFit Pretoria.

  1. What was your favourite childhood program?

We never had a TV growing up. All we did was play until we couldn’t anymore.

  1. If you had a super power what would it be and why?

I would have a character for every single season because different people bring out different characters in me.

  1. What would be your perfect workout?

Any workout where deadlifts are involved. That feeling I get the next day after deadlifts!!!

  1. What’s your favourite movement?

Any form of squats because I could not even air squat when I started CrossFit due to a sedentary lifestyle and right now even though I’m not there yet, I am better.

  1. What has been your most memorable moment at CrossFit Pretoria?

The day I could do a box jump. 3 months after I started CrossFit

Quotes from The WODFather.

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Coach Greg Glassman is the founder of CrossFit, a leader to a group of passionate trainers from all over the world and an inspiration to thousands even millions of people who strive to live healthy.

And, when it comes to fitness Coach knows what he’s talking about!

Here are some of our favourite quotes from The WODFather himself:

  • “insist foundational pieces are rock-solid”
  • “There is a ten-year window of improvement in CrossFit regardless of age”
  • “Squats collapse from the head down”
  • “Ahead of efficacy is safety”
  • “Response to stimulus is systemic rather than mechanical”
  • “Alter your hormonal milieu”
  • “Exercise physiology is a nascent science”
  • “No brain, no pain”
  • “Be stupid for me”
  • “CrossFit is experiential”
  • “Functional strength is the successful application of force along productive lines.”
  • “Calm those worthless tremors.” (speaking about motor adaptation in frictionless situations, i.e., rings)
  • “I’m a fitness whore, I don’t care how you feel, only about performance”
  • “FrankenFitters” (on the top CrossFitters, such as Annie SakamotoGreg Admunson., Eva Twardokens, Nicole Carroll., Josh Everett., etc.)
  • “I don’t want to grade my own papers” (on letting others validate the efficacy of CrossFit protocols)
  • “We exist on the margins of decrepitude”
  • “Metabolically inert material can be carved off and replaced [with muscle] with no net displacement”
  • “Don’t paint a dirty car” (on hiding poor form with more weight and/or speed)
  • “Dead cat, angry beaver, sleepy bug” (“rehab” exercises)
  • “If you cannot deadlift you are injured but asymptomatic.”
  • “Like towing a car with a bungee cord” (bent arms in oly lifts)
  • “All the charm of a house of cards in the wind” (on poor form)
  • “Unsound mechanics at submaximal loads = injuries”
  • “Performance is directly correlated with intensity. Intensity is directly correlated with discomfort”
  • “We fail at the margins of our experience”
  • “Push-up, sit-up, jumping jack, lather, rinse, repeat” (weakness of most standard PT)”
  • Burn on the pyre of ego” (on the perils of failing to regulate intensity)
  • “CrossFit is open-source fitness technology”
  • “If you don’t get the ABCs we don’t jump into English Lit”
  • “Don’t hammer a wine glass”
  • “Just keep track of retrograde performance, how you feel is irrelevant” (on over-training)
  • “Modulate effort to sustain intensity”
  • “Men will die for points”
  • “First, second, third, dead fuckin’ last” (on the motivating properties of keeping score)
  • “It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
  • “Cut your time in half on a WOD you have doubled your power output, no ifs ands or buts”
  • “CrossFit is a compelling model. Who would suggest low-intensity, non-functional, single joint exercises?”
  • “Vertical force translates well into rotational force”
  • “I have great cardio-respiratory endurance, it is just that the track is too long” (on complaints about heavy weights in workouts)
  • “Endurance is not a quality independent of the modality”
  • “By removing speed, power, accuracy, agility and balance [the fitness industry] has greatly amplified male dominance”
  • “Hiding from your weaknesses is a recipe for incapacity and error.”
  • “Why don’t you try some Judaism tonight?” (on people’s fanatic attachment to their diet)
  • “We should call them Bagelarians” (on vegetarians)
  • “Triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they’ve sure got a lock on malnutrition”
  • “Fitness is a hedge against sickness”
  • “Talk about fuel vs. food to take out emotional content”
  • “Don’t eat anything with a label on it”
  • “We have had super-secret mega-ninjas from every community tap out [in WODs]”
  • “Tell me about a 900 pound squat and I’ll be suspicious of your fitness”
  • “Let’s get a tennis racquet with a cable on it, I hope it’s tennis” (on cable training)
  • “It’s amazing how many things you can’t do that you find no need for”
  • “Training for a fight by running twenty minutes every day makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute head-start”
  • “If you are a cop on a bike and you are chasing a guy 15 miles something is wrong”
  • “If you don’t plan your breaks, nature will plan them for you”
  • “I just ran a thee-minute mile but it was only half a mile” (on poor range of motion)
  • “We have a profound distrust, dislike and lack of need for things about which we know nothing”
  • “This is sport, not vanity”
  • “We have whiteboards instead of mirrors for looking at your sorry ass”
  • “Powerful hip extension is necessary and damn near sufficient to claim elite athletic capacity”
  • “Industry, ardor, courage and suffering are qualities that are needed to get through a CrossFit workout”
  • “The cost of regular extended aerobic training is decreased speed, power, and strength”
  • “An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, ‘spun-down’”
  • “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention”
  • “Other than steroid use I cannot think of a single contribution to athletic performance coming from the sport science community”
  • “There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport”
  • “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link”
  • “Squat, jump, climb, throw, lift”
  • “Generating and sustaining significant work output from the upper body is a critical domain generally, and sadly, reserved for rowers, combatants, and cross country skiers”
  • “No, it doesn’t ever get any easier. You wouldn’t want it to either”
  • “The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”
  • “Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice”
  • “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction”
  • “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient”
  • “Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!”
  • “Reserve the long slow distance work for recreational breaks from your regular training regimen”
  • “Farther, longer is not fitter, is not healthier”
  • “Your gym isn’t complete without parallettes; not even close”
  • “Go home – Get 25-30 dips – then come back in here and you will have about 3 dips on my rings”
  • “Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?”
  • “Basketball, Volleyball, Wrestling, Boxing, and Football are each by large preponderance anaerobic not aerobic sports. Knowing and understanding this distinction is the first step to responsible, effective coaching”
  • “The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality.” Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)  – “When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks.”
  • “Mel Siff thought that everything he saw was bullshit; well since 99% of everything is bull-shit he was right 99% of the time–an amazing track record. This is the nature of the skeptic, a nature I shared with Dr. Siff”
  • “For many of our people fitness training has become their sport–a sport where the aims are simply to become as fit as possible”
  • “Few understand the overwhelming importance of anaerobic exercise to general fitness”
  • “The cost of regular extended aerobic training is decreased speed, power, and strength”
  • “The ultimate strength and conditioning facility is your own garage-gym”
  • “Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence”
  • “The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous”
  • “I wish I knew how you could overstate the value of the deadlift”
  • “Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”
  • “The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction”
  • “Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription”
  • “Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there the book is pure bullshit, put it down”
  • “Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups”
  • “Clear out your garage and turn it into a gym. There’s no home improvement you can make that’ll benefit you more”
  • “Be impressed by intensity, not volume”
  • “Why is it that strength training is commonly recognized as a discipline across several training modalities yet there is no equivalent metabolic conditioning recognized across multiple training modalities?”
  • “If you can brag about either a low 4’s mile or a high 4’s bench press you could also be a lot fitter (No one has both)”
  • “Have fun screwing up…it means you are removing your ego from the problem”
  • “We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit”
  • “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community”
  • “Work capacity is to fitness what location is to real estate”
  • “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
  • Gymnasts learn new sports faster than other athletes
  • Olympic lifters can apply more useful power to more activities than other athletes
  • Powerlifters are stronger than other athletes
  • Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts
  • Endurance athletes are woefully lacking in total physical capacity
  • With high carb diets you either get fat or weak
  • Bodybuilders can’t punch, jump, run, or throw like athletes can
  • Segmenting training efforts delivers a segmented capacity
  • Optimizing physical capacity requires training at unsustainable intensities
  • The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion”
  • The kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward. This “cheat” derives from a powerful and athletic reversal of hip direction like that of the clean and the snatch and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, CF goes to great lengths to teach and learn it”

 

Which is your favourite?

MEMBER OF THE WEEK: Paul Myburgh

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Meet Paul!! We asked him some questions…

  1. What drove you to start CrossFit?

I started just before doing the Fish river Canyon hiking trail.

  1. How long have you been with CrossFit Pretoria?

4 Months, June till now.

  1. Who inspires you?

Luke and Sasha are very inspirational members to me.

  1. What are you doing when you are not at CrossFit?

I am Chemist that produces radiopharmaceuticals for PET-Scans.

  1. Interesting fact about you that people don’t know?

I have a pet Iguana.

  1. What was your favourite childhood program?

I loved Asterix and Obelix.

  1. If you had a super power what would it be and why?

To fly, to always avoid traffic haha!

  1. What would be your perfect workout?

Pull-ups, thrusters and 400m run.

  1. What’s your favourite movement?

Power Snatches.

  1. What has been your most memorable moment at CrossFit Pretoria?

The first time held my own body weight above my head.

MEMBER OF THE WEEK: Gillian van der Westhuizen

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Meet Gillian!! We asked her some questions…

  1. What drove you to start CrossFit?

My daughter wanted to get fit and I was the transport so I tried a class and was hooked.

  1. How long have you been with CrossFit Pretoria?

1 year and 4 months.

  1. Who inspires you?

All the people who do CrossFit, especially Candice’s mom Hesta.

  1. What are you doing when you are not at CrossFit?

Work and travel.

  1. Interesting fact about you that people don’t know?

I was in the police force for 15 years.

  1. What was your favourite childhood program?

Maya the Bee.

  1. If you had a super power what would it be and why?

To not have to sleep cause the days are too short.

  1. What would be your perfect workout?

Running + Kb swings + sit ups.

  1. What’s your favourite movement?

Deadlifts.

  1. What has been your most memorable moment at CrossFit Pretoria?

Doing the 2016 CrossFit Open at CFP.

Member Testimonial: Rienzo Colpo.

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Take a minute to get inspired by this awesome testimonial of one of our dedicated members, Rienzo Colpo!
 
“I want to talk about CrossFit. You may know how committed I am to personal transformation. For the past 8 years I’ve been working on who I am and, with others, who they are being in their lives. At the end of last year I decided to commit to a BIG goal to begin a transformation of my body, which I have been unhappy with for a loooooong time.
 
So I committed to myself to do a paricular triathlon mid-2017. My son Dan is a CrossFit coach at CrossFit Pretoria and he suggested that I take up crossfit to balance the other training that I was doing, and build muscle strength. Great plan. So in Feb I started with a basic 3 day per week programme. I kept my head down, did what I could and hoped like hell that one day I would be able to do pull ups and handstand pushups and all that stuff. The thing is that this sport is NOT a sport for elite athletes. It’s a sport for regular muppets like me; looking to enhance lifestyle and build wellbeing. I did my 3 sessions a week, missed many because of work commitments, but sustained the momentum.
 
Then Dan and Chad gave me the greatest gift. A 6 week challenge to eat clean and cut the crap out of my diet. I was sceptical and WAAAY out of my comfort zone. I completed the challenge. Wow! 7 months in and I truly have turned my lifestyle around.
 
I have endless energy, my skin is clear, I am strong, focused, productive and can now keep up with my 7yr old. I run 10km at the drop of a hat and all my cycling times hve improved. I don’t eat or drink the trash that I used to (don’t miss it for 1 sec). I feel 15 years younger. I’ve also lost 14kgs, dropped 3 sizes in my clothes and shed nearly 10% in body fat. All thanks to Dan, Chad, Armin, CrossFit Pretoria and 3 one hour sessions a week; tailor-made to my abilities.” #GreatLife #NeverLookinBack #StillCantDoAPullup #RoutineIsTheEnemy #DidFranToday

MEMBER(S) OF THE WEEK: Cassien Harmsen & Marion Pouwels.

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Meet Cassien and Marion!! We asked them her some questions…

 

  1. What drove you to start CrossFit?

Cassien: A friend told me about the things CrossFitters do and I thought “Mmm I could do that” (haha).

Marion: My fiancé, Cassien, and getting fit for my work as a paramedic.

  1. How long have you been with CrossFit Pretoria?

Cassien: 2 years and 1 month

Marion: 1 year

  1. Who inspires you?

Cassien: All my friends that give me competition and motivation during wods.

Marion: Everyone that works really hard to improve.

  1. What are you doing when you are not at CrossFit?

Cassien: Working, sleeping, and thinking about the wod.

Marion: Working or sleeping.

  1. Interesting fact about you that people don’t know?

Cassien: Deep down I am actually a nerd (I love games).

Marion: I love to sing choir.

  1. What was your favourite childhood program?

Cassien: Pokemon.

Marion: Recess

  1. If you had a super power what would it be and why?

Cassien: To be able to control time.

Marion: To fly, I love the idea of being “free”.

  1. What would be your perfect workout?

Cassien: Murph. Anything light and long.

Marion: Anything involving snatches or deadlifts.

  1. What’s your favourite movement?

Cassien: Bar muscle-ups and cleans.

Marion: Power snatch and deadlift.

  1. What has been your most memorable moment at CrossFit Pretoria?

Cassien: I have 2: my first ring muscle up and 16.1 thinking there is no way I can do that and then smashing it.

Marion: When I got my first snatch.

MEMBER OF THE WEEK: Yasmine Kherekar

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Meet Yasmine!! We asked her some questions…

  1. What drove you to start CrossFit?

To become fit and healthy, but mostly because of the community and team spirit.

  1. How long have you been with CrossFit Pretoria?

I started in January 2013 till early 2014 then thought I could do CrossFit principles at a gym. Worst decision I ever made. Now I’ve been back since August 2016.

  1. Who inspires you?

All CrossFit Pretoria members because of their community spirit.

  1. What are you doing when you’re not at CrossFit?

Spending quality time with my 2 teenage angels.

  1. Interesting fact about you that people don’t know?

I would like to run a half marathon.

  1. What was your favorite childhood program?

Heidi. Because she always had the freedom to run the mountains with her friend Peter.

  1. If you had a superpower what would it be and why?

I would like to be like Wayde van Niekerk setting a new world record at the Olumpics.

  1. What would be your perfect workout?

Any workout that includes running.

  1. What’s your favorite movement?

Back squats and deadlifts.

  1. What has been your most memorable moment at CFP?

The moment my running started improving.

MEMBER OF THE WEEK: Sasha Maas

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Meet Sasha!! We asked her some questions..

1.What drove you to start CrossFit?

I love to exercise and be healthy so I joined CrossFit knowing that my muscle and strength would grow so that I can carry on doing sport which will help improve my asthma and make me much healthier than what I was.

2. How long have you been with CrossFit Pretoria?

I have been with CrossFit Pretoria since May 2015 and have been loving every day of it!

3. Who inspires you?

The person who inspires me the most is Armin Swanepoel. He was the coach in my first class and he told me that he also had asthma, and yet if you look at him, he is a beast. He inspires me because he works so hard to be healthy and be as strong as he is. I would love to be like him in the sense of being able to train and not worry about my asthma.

4. What are you doing when you’re not at CrossFit?

I do Crossfit at home!  I am blessed enough to have someone who loves training as much as I do so when I do not have CrossFit , Luke and I do our own body weight workouts at home. I also coach kids hurdles, softball and netball of which I have a passion for.

5. Interesting fact about you that people don’t know?

I have many snakes and spiders as pets. I have a love for all kinds of animals especially reptiles.

6. What was your favorite childhood program?

My favorite childhood program was Sponge Bob Squarepants. I always made sure that I recorded every single episode so that I wouldn’t miss one. Sponge Bob is always happy and I am always happy.

7. If you had a superpower what would it be and why?

If I had any super power I would have super speed. Then I could do workouts super fast and I can get things done much faster. Plus I wouldn’t need a car.

8. What would be your perfect workout?

The perfect workout for me would consist of anything body weight.

9. What’s your favorite movement?

At the moment it’s ring muscle ups. I feel really good when I do it and I can finally do 3 in a row every time without coming off the rings.

10. What has been your most memorable moment at CFP?

The  day I could feel that my lung capacity has improved. My lung capacity has grown since I had started CrossFit. And although sometimes I have my days of which my lungs do struggle, it is not as bad as what it was when I wasn’t doing CrossFit at all. Knowing and feeling how much I have improved made me feel positive about my training and my health.

 

CrossFit Pretoria Summer Showdown

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