WOD – Saturday 26 November 2016

  • CrossFit Pretoria Summer Showdown:
    Join us for an awesome day of CrossFit!

    There will be 100 athletes from all over the country taking on 3 workouts in both RX and Scaled divisions on the day.

    Browse through the vendors who will be selling food, drinks, clothing, gear, accessories, supplements and much much more…!

    Everyone and anyone is welcome to join us and watch the action!

    The event will run from 08:00 to 16:00.

    See you there!

WOD – Friday 25 November 2016

  • STRENGTH:
    15min establish a 1RM Back Squat
  • METCON:
    19min AMRAP
    8 Toes to Bar
    12 Push ups
    20 Wallballs

WHY IS CROSSFIT SO EXPENSIVE?

Our members don’t pay only to make use of equipment, they pay to get coached and be part of a community of like minded people who want to be healthy and enjoy their lives.

Let’s Talk About CrossFit Boxes

If you’re one of those people who like to go to a regular gym, do your own thing and talk to no one (maybe just your buddies), because it’s your quiet time, then that is cool. If you’re a Zumba and aerobics class kind of person, you prefer anonymity, that’s cool too. I have nothing but love, because moving is good. If you play another sport and that’s your thing, that’s cool too. This article is not about convincing you to do CrossFit instead of anything else.

But let’s talk about CrossFit boxes now. At my gym a regular membership is R750 per month, and R550 for students. Unlimited – there are not restrictions on the number of classes you go to. Here are some other things that cost about R550-R750 per month:

Petrol for car
Insurance (Of every kind)
Telephone/Internet
Water/Electricity
Clothes
Eating and drinking out

“But hey Christine, all of these are important necessities though. You need them, so you must spend money on them. Paying R750 per month for a gym is a little expensive.”

Well here’s what I say to that… You’re missing one essential necessity – Your health and fitness. But YOU already know that. I’m sure you do.

“If I’m healthier then I’ll enjoy life more… etc, etc. Plus, I’d like to look better and feel better… etc, etc.”

If you didn’t believe that, you wouldn’t have a normal gym membership. Or you wouldn’t play sports. Let’s be honest, many of us had a gym membership and didn’t go for MONTHS. I was definitely one of those people. When we get there, we don’t really know what to do. This is coming from a former competitive sports player, who loved off-season. Sure, I had programs that I found, I followed them, then stopped, then started, and it went on like this.

Ok enough, Let’s Talk Numbers

Moving on to less essential items. People spend a lot of money on clothes and food, so let’s break it down.

Breakdown Regular Student Comparison 1 Comparison 2
Monthly Membership R750 R550 One cute dress. One average priced pair of men’s jeans.
Weekly R187 R137 Average dinner out, once a week. A sushi dinner with a girlfriend Friday night.
Daily-2x/wk R93 R68 2-3 Glasses of wine/Beers on Saturday and Sunday One movie ticket
Daiy-3x/wk R62 R45 Eating out for lunch 3x a week with your colleagues 2 Cocktails over the weekend
Daily-4x/wk R46 R34 2 Beers at the local bar after work Burger and chips
Daily-5x/wk R37 R27 A Starbucks coffee before work everyday Cheap breakfast and coffee

 

So basically, if you can afford to buy a coffee every morning before work, you can afford to go to a CrossFit box.

And believe me, our box is worth every single one of those coffees. Here’s why…

#1 The Programming

We take care of writing and researching the training program – which is modified to your needs once you get to class. We have experienced coaches working on our program every week, there is a lot of thinking and discussion that goes into our planning. Just imagine for a second, where you would start if you had to write yourself a training program for the whole year (coaches excluded).

#2 Being Part of Something

You have a face, a voice, a life, and a history that we care about. When I say “we,” I mean everyone at the gym. Being a part of this community means that other people will bring you up from where you are. If anonymity and working out alone is what you’re searching for, this is probably not the place for you.

#3 Coaching

We don’t stand at the front of the class and play cheerleader. We are a strength and conditioning gym, so that’s not going to work. We are in your personal space, talking to you, touching you, thinking about what you did last week, which movements you should steer clear of if you have an injury, and so on.

#4 Accountability

You train with other people and you are coached, so your attendance will be missed by other people when you don’t come. Plus, we will be super mad if you sign up for a class and don’t show up. We know your name… and a lot of other things…. Muhahaha. Plus we will be super happy when we see your face after you’ve been on vacation, nothing like a welcome-back smile.

#5 Being Heard

Our coaches are always listening to what our members want and discussing it. We put in a drive way because members didn’t like the dust. We put in fans because some members we’re getting too hot. More team workouts? You got it. More benchmark WOD’s? Alright. More specialty programs.  We are on it. Open gym? Ok. Of course, everything in moderation, for the right reasons and in due time.
Our coaches know the name of every member of the gym, if they have injuries, what their background is, what their job is and how their training was last week, last month and last year.

Our coaches are dedicated to your development, so we make sure that we have ninja mind tricks to do our job better. For example, I know that Heinrich has a hip that collapses but he is an incredibly positive and persevering person. I know that Jeune has no trouble getting a bar overhead but needs some work on receiving it when she snatches and that snatch balance and overhead squat work will help her with that. I know that Luke can easily perform handstand walks when playing around but can’t seem to get his rhythm with them during workouts which means it’s all in his head and we need to work on overcoming that mentally. I know that Hendrik gets frustrated quickly when trying to master a new skill, and needs to be reminded that it’s about progress and that he’s doing great! I remember that Trevor had shoulder problems when he first started, from breaking his collar bone, and now it’s gone. I remember the first time Yasmeen came in, she was real nervous to try CrossFit and today she LOVES it! I remember when Paul first started and could barely finish a workout with push-ups or pull-ups and now he can do multiplel pull-ups with ease! I remember the day that Sasha got her first muscle-up. I remember almost everyone’s very first day.

This is what our members are paying for. We provide a service and not a gym full of equipment for you to rent out. Although, if you want to talk about equipment, we do have more than 40 Olympic Lifting training bars… Just saying. Don’t get me wrong, I’m not saying that CrossFit is for everyone, because it’s not. I’m just explaining why we are “expensive.”

Basically… we care. A lot.

Ever wonder what we talk about behind your back?

Here are some common topics of conversation at our coaches’ meetings every 1-2 weeks:

  1. New members – Personal details, movement quality, athletic background, etc.
  2. New and old injuries – How they happened, how people are progressing
  3. Feedback (Positive and constructive) – Whether it’s coming from coaches or the community, we talk about it all. It could be about the program, progress, improvements, reactions, etc.
  4. Learning – Anatomy to psychology, we do our best to be pushing ourselves and the level training.

So now that you know, how does R45 – R60 per training session sound? Don’t forget that your gym owners pay taxes too!

Let’s put everything into perspective. How would you feel if instead of saying our membership is R750 per month, I say instead… it’s R187 per week. Or depending on how often you come, it’s generally R60 per training session. It’s about perspective my friends.

“Yea, that sounds great, but I work too much to have time to workout”

People work so hard for money, on the bet that they will be guaranteed the time and health to spend it later.

There are many stories of people like that. There was a woman who started her own business when she was 45 years old. Ambitious and dove right into her business, which is great. However, she stopped eating very well, stopped cooking dinner, and stopped her regular morning runs. Then she got stomach cancer. Don’t worry, she’s cancer free today, but believe me, she has a different perspective now.

If you can motivate yourself, be your own support system, make your own ever-changing training plan, watch and coach yourself, and you have an inspiring place to train… Then you shouldn’t spend the money for a membership here.

One last thought to leave you with – don’t forget that a human being owns your CrossFit box. They see you all the time. It’s not some big corporation that is getting thousands of anonymous members. I own my gym, and I take your development seriously. Do you? Is it worth 1-6% percent of your money? Is it worth 8-20% of your free time?

 

 

Article inspired by Mein CrossFit.

Get your CrossFit Pretoria Starter Pack!!

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Join CrossFit Pretoria and get your free CFP Starter Pack!!

The CFP Starter Pack includes:

  • CFP Members Manual – (Tips for starting CrossFit, Movement explanations, Nutrition advice and more..)
  • Jump Rope
  • CFP Gift Card
  • Nutritech Product (*Product changes weekly)
  • Much more…

To start your new journey to a better and fitter you, simply click on our “Getting Started” tab above and see who we are, what we’re about, how our programming works and how we can help you achieve your goals!

 

We look forward to getting fit with you!

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