On the 18th of March our 2015 Greenlyn Athlete of the year, Jeanri Bezuidenhout, once again proved that this was a well deserved merit, when she took part in the SA Raw Powerlifting championships in Potchefstroom.
After qualifying at the Gauteng championships in August last year, where she won the junior division, we knew that it was going to be a tough competition, as this time she was competing in the 52kg Ladies open division. Jeanri came 2nd overall, with a brilliant total of 300,5kgs.
Her squat has improved from 90kgs in August to 115,5kgs and she even held the SA record for the squat briefly until it was broken again by her fellow competitor 2min later. With her total she qualifies for SA colors, and we are waiting to hear if she will be selected for the team that will be representing SA at the Raw powerlifting championships in Texas later this year. We are very proud of Jeanri dedicated and hard work toward her training through all mental and physical challenges that stand in her way. Well done Jeanri!
Day 1 (Saturday)
Has come to a end, its been a eventful and challenging day for our athletes and their team mates. Character was shown and day 1's workouts proved to be more than just a walk in the park. The weather brought us rain which did create a challenge but luckily for our athletes their heats were before and again after the rain has stopped which shows luck was on our side!
The steaks are high and with the R28 000.00 winner takes all prize money the competition and athletes from all over continent have come hungry!
Gian and Donovan have had their hands full with Donovans shoulder injury not favoring todays cold weather. This created a big challenge in regards to all the over head work and especially carrying the heavy max 15 rep lunge for the 20m distance. Our Greenlyn Greeks haven't given up though, after Workout 1 and 2 they were able to take a 18th place overall which is by far our goal to be in the top 20. Although unfortunately with Workout 3's Bar MU were proven to be big nail to Donovans shoulder making it a big challenge to those Muscle ups causing them not to complete the minimum work required in the workout to earn points. This dropping them to Top 60. We all are sure on Sunday the guys will give it their very best but shall take caution as its important not to cause any long term injury to Don's shoulder especially with Last Team Standing around the corner and the guys will need him there more than ever!
Janine and Dina have had a great day thus far, having just come last weekend from competing against each other in The Fittest in Cape Town and both having podium spots. The ladies are proving to prepared and proving to be Top condensers and a threat of the day starting off by taking 1st place in Workout 1. Although 2015 African Regional Female Champion Celeste and her team mate Marie are proving to not let them run away it, by having been prepared for the max weight 15 rep back squat and max weight 20m walking lunge, they were able to determine their max weights for both exercises getting quiet well achieving a high score for both and following it up with the best time for the workout that followed the heavy lifts beating the girls by 10 seconds. This gave Janine and Dina big motivation to fight back for Workout 3. The girls were able to show everyone how bar muscle ups are done and were able to achieve more then 80 clean reps beating Celeste and Marie by almost 10 reps taking 1st place in workout! Janine and Dina are currently standing at 2nd place overall with 7 points away from 1st place. We look forward to seeing what Excitement awaits for us in Day 2 to see how their Epic Weekend will end!
A big Good Luck to our Greenlyn Athletes tomorrow!
Todays 6:30pm Class will run as per usual "AT" the Box.
There is a regular class, and for those looking to do 15.5 to avoid having too many people coming all at once with our lack of a rower please contact Andreas or Janine to notify us when you will be coming to do your open 15.5 if you still need to submit a score.
Elevation Training Mask mimics the effects of High Altitude Training.
When elite athletes want to improve their performance they go to high altitude levels to train. When they come back to sea level they perform much stronger, faster, and have increased endurance.
Training Mask makes your work out more efficient allowing you to take your work out from 60 minutes to 20 minutes. From the average daily walker to the marathon runner, Training Mask appeals to every athlete who wants to improve their overall health and performance.
What is the Elevation Training Mask?
Elevation Training Mask is a patent pending "Resistance Training Device" that helps condition the lungs by creating pulmonary resistance and strengthening the diaphragm.
Elevation Training Mask will help you regulate your breathing, increase lung stamina, lung capacity, oxygen efficiency and increase overall mental focus. Training Mask can help your over all performance in all sports and daily living
Elevation Training Mask helps!
By condition the lungs and creating pulmonary resistance, your diaphragm is strengthened, surface area and elasticity in the alveoli is increased. Elevation Training Mask will help get your breathing under control and help with lung stamina, increase lung capacity, oxygen efficiency and increase over all mental focus. Training Mask can be used to make you become a better athlete in all sports and daily living.
Our multi-level resistance system reduces air flow through our patent pending flux valve system. Training Mask promotes increased lung capacity by forcing you to inhale fuller deeper breaths. When your body adapts to the resistance your lungs will be trained to take deeper breaths and use oxygen more efficiently. A short explanation of how this works is simple. When you breath against resistance the lining in the lungs essentially stretches out allowing the alveoli’s surface area to become "stretched" thus in return allows for more blood flow to the alveoli for more (oxygen transportation). When you increase "surface area" you increase red blood cell count that will be able to carry more oxygen out to the extremities.
(Booking online is essential - Monday, Tuesday and Thursday 5:45pm-7:15pm)
WHAT IS A FREE INTRODUCTION CLASS ABOUT? Never visited us before, have you not
exercised in 30 years, or are you the weekend exercise junkie, or even the
fitness fanatic? Then come visit us for your free Introduction class to experience our days working at the Level 1 (Beginners) scaled workout!
You will experience a typical small group CrossFit coaching at its finest!
You will also have the option to try a TacFit class also (Coach will explain TacFit). HOW DO I SIGN UP FOR MY FREE TRIAL CLASS? Choose a time bellow to Register and Reserve your Introduction Class
*Please note: Terms and Condition's Apply* Have any questions or need more information? Give us a call: 0814255833 or Send us a email: info@crossfitgreenlyn.co.za
We look forward to meeting You!
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_______________________________________________________________________________ Sign Up Online For a Free Trial Class NOTE: Your entitled to 2 Free Classes (First Class is done online)
What to expect at your Free Trial Class?
You will get to meet our friendly staff and community. You will get to experience a basic version of the WOD (workout of the day) based on your own fitness and experience level, so no need to worry if you have not exercised in 30 years or a competitive competitive athlete. Our coaches will cater the class for you. You will also get to meet and chat with us your class. What are you waiting for click here to Reserve Today! _______________________________________________________________________________ Signed Up, whats next? *NEW JOINED MEMBERS ONRAMP WORKSHOP NOTE: This is Free and Part of your Sign Up! *Recommended for all joining to learn and speed up the basic movements and break down *Once signing up your membership speak to your coach to schedule or find out when is our next On-ramp Workshop _________________________________________________________________________________ _________________________________________________________________________________
Content: What is CrossFit? How do we define fitness?
1.What can I expect in a Onramp Crossfit Greenlyn Package?
2.What are the Introduction Class Times?
3.What are the benefits and services offered by CrossFit Greenlyn?
4.What is CrossFit?
5.Who is CrossFit suited for?
6.What will I experience from training at a CrossFit gym?
7.What can I expect in a regular CrossFit Class? 8.Signing a membership.
What is CrossFit?
How to define fitness in 100 Words?
1.What can I expect in a CrossFit Greenlyn On-ramp Workshop?
· Fully loaded 60-90min class that will teach and guide you through the scaling of the fundamental Crossfit movements/terms that will prepare you for joining the regular Crossfit Classes. The CrossFit movements Include: Clean Snatch Front Squat Shoulder Press Push press Push jerk Deadlift Sumo Deadlift High Pull Followed by a CrossFit workout
2.When are the Onramp/Preparation Coaching Workshops?
·*Onramp Workshop will be scheduled once a month by the box - You can contact your coaches for more details on the dates.
3.What are the benefits and services offered by CrossFit Greenlyn?
·CrossFit is a strength and conditioning program designed to help gain a broad and general fitness.
·CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge.
·It is made to guide and balance a person on Nutrition (Food and recovery), Metabolic Condition (Cardiovascular), Gymnastics (Mobility, stability, flexibility), Weight lifting (Strength Conditioning), Sports (Being able to translate all these into real life day to day activities).
5.Who is CrossFit suited for?
·House wives
·Business men/woman.
·People of all age over 13+
·Tri-athletes, road runners, trail runners
·Cyclists/Mountain bikers.
·Casual and professional sportsmen/woman looking to improve their overall fitness and abilities.
·Your average person just looking to get healthier and fitter.
·Anyone who enjoys meeting other people who want to get fitter and healthier and be part of such a community.
·Weekend warriors (If you enjoy exercise as social activity on weekends and want to get fit)
6.What will I experience from training at a CrossFit gym?
·You body composition will improve, you will have that body you wanted (Loss of excess body fat)
·Your immune system and overall health will improve
·Your muscles will tone, and you will become strong and light in weight.
·Your posture and muscle balances will improve.
·Your ability to move swiftly and effectively will improve.
7.What can I expect in a regular CrossFit Class?
·Warm Up: Consisting of some mobility drills and/or stretches.
·Skill Work/Mechanical strength coaching.
·One or Two short Crossfit workouts customized to each person conditioned level.
·A cool down: Either a light movement to practice, or couple of drills.
