We’ll be going for coffee up at Cafe 23 after the session

Tell us about your sports and fitness background?

I have always been involved in fitness and exercise. I started teaching aerobics about 16 years ago and then moved into teaching spin (after cycling around europe following the tour de france route). Apart from being at different gyms most my life I have always enjoyed running and cycling.
What’s your profession?

Director of Sales – Localist. I look after the sales, customer service and design teams.  Which is very different from banking where I worked for around 8 years previously.
How did you get involved in CrossFit?

My husband had been going for a year and was trying to talk me into it – I was still trying to recover from my third child so was “comfortable” at my spin classes. He came across Andfit (where he was competing at) and suggested I try the three week beginner class…and then that was it, I was hooked.
Do you remember what your first WOD was?

Not really though I am sure it had running  (which was great) but also remember kettle bell swings and box jumps (where I couldn’t even jump on a box I had to use a plate)
When did you start coming to AndFit?

July/August 2012
What is your favorite WOD/Movement(s)? Least favorite?

Favorite ones are ones which have running, burpees, push ups etc and not too many heavy weights. Less favorite – Anything with cleans.
What are your short term and long term goals of CrossFit?

Short Term: Master double unders,
Long term: Complete the WODS RX.

What is your biggest accomplishment in CrossFit so far?

I have had mainly smaller ones – like doing handstands against wall, doing full push ups in WOD’s, doing a few strict pull-ups in a row….am sure there is a lot more to go yet!
What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)

I have actually competed in a national bodybuilding competition….a LONG time ago.
Any advice for people just getting started?

Give everything a go and start small…amazing how quickly you build your fitness and confidence.

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WOD together Wednesday

 20min AMRAP

Partner 1 – Runs 400m

Partner 2 – AMRAP 10 Lateral bar burpees, 10 front squats, 10 pull ups

Score = rounds completed as a team

RX – 42.5/30kg

INT – 30/20kg

BEG – 20/15kg

OR

Tell us about your sports and fitness background?

I didn’t really play any sports at school until I was 14. Then I started playing rugby, cricket and a bit of social hockey. Nothing serious.

What’s your profession?

Warehouse manager for a website. Hopefully join police this year.

How did you get involved in CrossFit?

Got told by a friend to come along before it was opened as a gym and loved it so started as soon as it opened.

Do you remember what your first WOD was?

Not sure. Something that would probably look easy now but was NOT at the time.

When did you start coming to AndFit?

When it opened in late 2011.

What is your favorite WOD/Movement(s)? Least favorite?

Favorite: Snatch, Double unders Least: Front squats, Thrusters

What are your short term and long term goals of CrossFit?

Short Term: Do all the workouts in the open this year RX.

Long term: Snatch 100kg haha

What is your biggest accomplishment in CrossFit so far?

Little things like: my first ring dip, muscle up, HSPU. All these movements looked impossible a year ago and now I can do them.

What is something that we don’t know about you?  (Interesting fact, accomplishment you are proud of, obscure/unique talent, funny story, etc.)

I pretty much have to go to the toilet every time before a WOD. I don’t know if it’s the nerves or what.

Any advice for people just getting started?

Do your best. DONT COMPARE. Work hard. Celebrate the small things you achieve. Beat your last Fran time.

Skill:

 HSPU

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Strength:

Push Press

5 – 5 – 5 – 5 – 5

*Goal is to find a 5RM

*Use your 5RM Strict press from the 16th of Jan as a guide for a starting weight.

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WOD

Double TABATA

KB Snatch & Jumping lunges

Strenght:

Thruster

2 – 2 – 2 – 2 – 2

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WOD:

 WOD together Wednesday

 In teams of 2, 15 MIN AMRAP, one partner works at a time:

150 double unders
100 kettlebell swings 53/35
75 wall balls
50 abmat situps
25 burpees 

CrossFit for Kenya

AndFit will be more than a gym.

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Strength:

Sumo Deadlift

3 – 3 – 3 – 3 – 3

*Rest exactly 60 seconds between sets. Needs to be 5 heavy working sets.

WOD:

Benchmark Tuesday

“Chelsea”

30 rounds, 30 minutes:
5 Pull ups
10 Push ups
15 Squats

*If you fail to complete a round within the given minute you don’t get to count that round and you are forced to sit out and rest the following minute.

How did you get involved in CrossFit?

Dirk and Nathan kept on telling me about this CrossFit thing,  so a few months later i had to check it out for myself. 

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Strength:

3 – 3 – 3 – 3 – 3

Clean and Jerk

*Needs to be 5 heavy working sets with the option of hitting a 3RM

*Use your 5RM Clean from the 9th Jan as guide for starting weight.

Only do Angie today if you missed it last Tuesday. 

‘Angie’

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

or

‘Nicole’

20min AMRAP

400m run

Max pull ups

*Score equals total pull ups

CrossFit is a sport. Like any sport, there is always a risk of injury or niggles. The way to deal with these is not to stay away from the gym for weeks hoping it will get better and in the process decrease your fitness. No if you have a niggle or injury let the coaches know and they can modify the workouts for you and give you some valuable mobility work to do in order to improve the affected area. This is a great time to work on other areas of your fitness! Do some gymnastics and core strengthening excercises, L-sits and hollow rocks. Mobilize for goodness sake, just don’t stay away! At the same time, don’t ignore niggles continuing doing movements that aggravate it but instead address it through physio and mobility work. We send all our athletes to Sportslab (sports specific bio-mechanics and rehab), these guys are the best in the business. They are located at 19 Auburn Street, Grafton just down the road.

Anya is a great example of someone that is dealing with a really frustrating injury, yet she is in the gym everyday getting creative and finding ways to work around the injury while improving it through physio, rest and mobility work.

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Strength:

5RM Press

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WOD:

In teams of 3

30min AMRAP

30 Wall Balls

30 Push Ups

30 Swings (32/20kg)

*One person working at a time, switch every 10 reps.

Saturday Beach WOD. Was a magical morning!

WOD:

‘Barbara’ 

5 Rounds for time with a 3 min rest between rounds:

20 Pull Ups

30 Push Ups

40 Sit ups

50 Squats