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02 July 2019

A Fresh New Face on the Floor

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14 June 2019

Coaches Corner Mark has been a coach for ... years.  blablablaWhy Gymnastics?Maybe the least appreciated part of CrossFit: "Gymnastics"Probably for it’s long learning curve, tough to master techniques and the fact that it doesn’t look very sexy. That does not mean though that you won’t work on your fitness while practicing gymnastics. On the contrary; gymnastics can be very valuable for your fitness level and actually your whole CrossFit career. Body AwarenessFirst of all starting to learn the basic movements of gymnastics (push-ups, pull-ups, hollow body etc.) will give you basic sense of body awareness. This will eventually, when learned correctly, pay off with all the more difficult movements in CrossFit. Having a sense of body awareness and control is what you need to get started and especially to keep on moving with good form during those intense workouts.Full ROMSecond doing gymnastics movements will typically focus on going through the full range of motion about a joint. This is a fancy way of saying that we want to do our push-ups chest-to-ground and locked out arms in the top. Or that our pull-ups are from a full hang to a chin -over-the-bar. This will make you stronger than someone doing their movements only half R.O.M. But also it will give you a much healthier body. Training your joints to make as big of a movement as possible, while being able to control this movement, will make your joints function in a healthy way. In other words: less chance of injuries.Appreciate the procesProgress in Gymnastics is slow and hard to measure. There’s no kg’s on a barbell. You might be able to do more reps in a certain movement but this kind of progress does not apply for all gymnastic-skills. Sometimes (a lot of times) you will have to rely on putting the practice in. And sticking with this practice consistently. That’s hard. I’ve been there. Setting a goal to finally get better at those damn Bar Muscle-ups. Being excited about the journey ahead. And then due to one busy day where I missed my practice I got sidetracked and lost it. But progress is going to be there. Not necessarily linear. There will be days where you do worse or better than expected. All you can do is appreciate the process and don’t be to hard on yourself. So is gymnastics the best choice for every CF athlete out there? THE way to get better? That might be a bit too much. But it certainly helps. A lot! So get out there and start with practicting. Push-ups, Pull-ups, Kipping movements, Handstands, Iron Crosses. Twice a week for 15 min can make a big difference already. Just practice, have some fun, celebrate your wins, take your losses. Isn’t that what CrossFit is all about?

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29 May 2019

Willem's WOD

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27 May 2019

Coaches Corner

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01 May 2019

Kings Day Recap

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18 April 2019

The basics of food “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

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27 March 2019

CrossFit Open Recap 19.5

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20 March 2019

Crossfit Open 19.4 Recap

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13 March 2019

CrossFit Open Recap 19.3 Friday the 8th of March, the dedicated and brave souls of the realm gathered once again to undertake another CrossFit Open workout.  This time armed with the knowledge that what lay waiting in front of them wasn’t the White walkers and the Night King (Dave Castro), but strict handstand push ups.  In what some would consider a fate worse than beheading at the hands of King Joffrey, strict handstand push ups represented a huge challenge for many athletes, including this author.   However in order to get to the Battle of the Bastards and slay Ramsay Bolton (Strict HSPU), firstly you had to complete 200 feet of Overhead Dumbbell lunging (gain the support of the Wildlings) and 50 weighted box step ups (garner support of the Knights of the Vale), then you got an opportunity to wield your blade in the great battle and if you managed to be victorious and defeat 50 strict handstand push ups you were then able to progress to battle the 200 feet of Handstand Walking or in this case the crazy Queen herself, Cersei.   In what can only be described as the Battle of Winterfeld Version 2, all of our athletes went absolutely crazy.  After an emotional pre war speech, everyone was determined to get out some handstand push ups. After the lunges and the box step ups, it is fair to say that everyone’s shoulders were cooked and struggling to wield the required strength.  But, everyone challenged themselves and went about the impossible task. There were some extraordinary efforts on the evening, and it’s hard to mention everyone however some notable performances - Jon “Snow” Crockett getting through the entire 50 strict HSPU and getting a Handstand walk out. Maarten “Jorah Mormont “ Greven, Daan “Tormund Giantsbane” Konning, Coach “Yara Greyjoy” Micky, Jamie “Lannister” Bodelon, Marnu “Greyworm” Breitenbach, Etienne “ Gregor Clegane” Lof, Masja “Melisandre” Kristelijn and Milou “Arya Stark” Schelling who all got their first strict Handstand pushup.  (There may have been others and I apologise if I missed you) Tosca “Queen Margaery Tyrell” Leeuwestein banging out a 11 reps after telling the team she couldn’t do any at all.   What will the open bring next week in the continuing saga of Fire and Ice?  Will we see the rightful queen (deadlifts) take the throne? Will the army of the north (bar muscle ups) conquer the south (chest to bar pull ups)?  Will Tyrion Lannister (Mark Schalkwijk) continue his impressive run up the leaderboard? Where and when will Euron Greyjoy (thrusters) show up? I don’t know what will happen but I know that Winter is coming.Lorem ipsum

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05 March 2019

The CrossFit Open 19.2 Recap Recap of the Open 19.2

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26 February 2019

Changes in Schedule Due to CrossFit Headquarters hosting a Level 1 Weightlifting Course on Saturday 2nd and Sunday 3rd March in the box, there will be some minor changes to the class schedule. All classes will commence at the normal time, however will meet in front of the whiteboard in Hall 3. We thank you for your patience over the weekend.

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25 February 2019

The CrossFit Open 19.1 Recap On Friday the 22nd of February the CrossFit Open kicked off with 45 CFA members deciding that wall balls and rowing would be a fun way to spend their evening.  With many members experiencing the atmosphere of Friday Night Lights for the first time, they weren’t disappointed. With a 15 min AMRAP of 19 wall balls and 19 calories rowing being on the menu we all knew that this was going to be leg burner with a side of heavy breathing thrown in for good measure.  One thing CrossFit has always preached is simplicity, it doesn’t have to be complicated to be effective - This was realised about 3 minutes into this workout by most members when they looked up at the clock and realised how much time was left to go. After the first few rounds the wall balls felt considerably heavier and the target line looked much higher than it had a few minutes earlier but everyone kept going, digger a little further into the pain cave and getting through far more reps than they would have imagined.  It always helps to have people alongside you quitely, or in most cases not so quietly, cheering you on encouraging you to pick that wall ball up or pull the rower handle just a little faster. At the end of each fifteen minutes the gym floor resembled a scene from a zombie apocalypse movie, with some people wishing that zombies had actually eaten their legs.  There was rolling around and moaning and sweat - and despite there being rowing and wall balls somehow there was still chalk on the ground! Didn’t matter what strategy was implemented the end result was exactly the same - carnage and having difficulty walking up and down stairs the next day was the final outcome. It is a worldwide competition, it’s fun to compare your scores against your training buddies, but ultimately the open is all about proving something to yourself.  It might be as simple as completing your first pull up or you might be striving for something much greater, but ultimately every single person who steps on to the floor to have a crack is improving themselves.   There were many nervous people for 19.1 - for some it was their first time doing the open and for others who had previously done the open they knew what was coming, but everyone dug deep and gave it everything they had and as coaches that is all we ask from everyone.  But, it’s only the first week - four more workouts and four more sleepless nights to go, so be prepared for anything!!

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