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.


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.


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.


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!


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.



When striving for your fitness goals “showing up” regularly offers undeniable benefits.  A person in motion stays in motion and never has to restart.

A lack of consistency can bring on a lack of interest, but constant progress keeps morale high and keeps you interested in chasing your success.


Here’s how:



Overnight success is a myth – no one wakes up and is suddenly successful without years of preparation. Success is derived from hard work, commitment, a positive mindset and clear sense of direction.

People like Rich Froning or Katrin Davidsdottir have been showing up to the gym every day for years. They’re consistent output goes all the way back to a time when no one was watching, no one was listening, and no one was paying any attention at all.

If you look at any well known or successful CrossFit athlete, all you have to do is start scrolling to see the evidence of consistency and how long they’ve been showing up. They’ve been committed to their output for years.

In order to stay consistent you need to set goals, but the key is to set the right goals. We need realistic, achievable and challenging goals.

If we only set goals that are unrealistic and will take forever to achieve we will most certainly lose interest in our journey towards those goals. We need both short term and long term goals. Short term goals are small goals that are easily within our grasp and which can be achieved weekly or monthly. Long term goals are our big goals, 1st prize, the reason why you started training in the first place. These goals will take focus, determination and a lot of time and work to achieve.

Our short term goals are what keeps us on track and interested in achieving our long term goals. The process is more important than the goal—what you do everyday matters more than what you plan to accomplish.



Until you have tried something new for a period of time and in a consistent manner, you can’t decide if it works or not.  How do you measure effectiveness if what you are measuring isn’t performed consistently?

CrossFit is observable, measurable and repeatable.

What do we need for this to happen? Cold hard data.

One thing everyone should be doing no matter your skill level is keeping a training log. This is a place where you write down all of your lifting PB’s/times/rounds etc. You could even take it a step further and write down how you were feeling that day or maybe a technique issue you were having. This will provide more insight when you refer back to it in the future.

These numbers are valuable information for future workouts and making sure you are on the right track to achieve your goals.

As a coach it is extremely helpful to have a client know their “numbers”. It allows me to make more informed recommendations for movements and weights based on the information you have, thus giving you a greater workout. In contrast if the WOD calls for 75% of your deadlift max and you can’t remember what your current max is….then we have to play a guessing game and go by feel. This may work sometimes but its not optimal. For example, you may have chosen a weight that was way to heavy turning what should have been a 10 min max for time WOD into a 20 min grinder. Having numbers will help you get the best results possible!

If you don’t keep a training log, START NOW!



 All too often we lose sight that fitness can be and should be fun. Once you stop having fun with the process it becomes a chore and we all hate doing chores.


One way to consistently have fun is to not be too hard on yourself. We often focus too much on the things we want to do or can’t do that we forget that every single day we step into the box is one step closer to why we do it and one more reason to celebrate progress and be proud of ourselves for having the will to work for what we want no matter what our goals are.


Have fun on the good days as well as on the bad days.

Whether you achieved something on the day or not, at least you showed up and that counts.


“The goal is to get fit,

make it the best hour of your day,

stay safe, turn up the music,

high five some people and blow off some steam.

So remember that.

Relax. HAVE FUN. Workout.”

– Pat Sherwood

Monday Movement Tips: RING MUSCLE-UP

If you are struggling with muscle-ups, try this tip!


Processed with MOLDIV

I started CrossFit in May 2016.
I initially started out because we had an island vacation that I wanted to get in shape for (a quick fix).

A month into CrossFit I had tasted the so called cool aid and was addicted. I loved it so much that the island holiday was just an event that passed, I even visited the gym while on holiday. I have been active my whole life but when my son was born in 2011 I stopped exercising completely and only started doing CrossFit 5 years later. Not that I was ever overweight but there is a big difference in just being skinny and being fit, strong and healthy.

At the age of almost 40 years old this is the best shape I have been in, in my whole life. My goal for 2017 is not competing with anyone else except myself and reaching the goals that I set for myself even if it is only the short term goals of mastering a muscle up or a handstand walk. I am doing it for myself and challenging my own body and abilities and perseverance.



CrossFit Pretoria, where I draw a new line in the sand each WOD thinking of my capabilities and then somehow with the help of the excellent coaches, I cross it every time. On my CrossFit journey in 4 months I’ve lost 14kg, 10% body fat and I’ve adapted to a healthier lifestyle.

I’ve had a complete mind shift and I really have CrossFit to thank for that. CrossFit and especially CrossFit Pretoria builds community like nothing I’ve ever seen before. There is something special about enduring the suffering of Fran together and seeing fellow members smash PBs like it’s nothing, or writing a time you’re proud of on the whiteboard, that you really can’t put into words.

It’s the motivational encouragement from someone lifting heavier than you and your coach saying “you’ve really improved” that makes you want to set a goal so big that you can’t achieve it until you grow into a person who can. People doing CrossFit exhibit strength and will give you the courage to do the same.

CrossFit reminds you to have goals but to write them in pencil and CrossFit teaches you that if you’re the strongest person in the box then you’re probably in the wrong box. As cliché as this may sound, I promise CrossFit is one of the few places left in the world where hard work actually pays off. I owe a great deal to CrossFit Pretoria and their coaching staff and can’t thank them enough for their influence in my daily life. CrossFit Pretoria is a place that will change you, if you let it.



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)
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!!


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


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


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