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!
Are you still looking in the mirror dreaming of your transformation after
spending hours, days, months and years of training and dieting...
Your opportunity is here!
Your Transformation is waiting. It will be your Fastest, most Functional and Fittest one
Are
YOU ready to take on our 12 Week Challenge Crowned the title of
The Fastest, Functional and Fittest Transformation
12 Week Fastest, Functional and Fittest
Transformation Calendar
NEXT
CHALLENGE STARTS:
6th March 2017 - 25th May 2017
Members Introduction
Workshop A
Facebook Live
Members Introduction
Workshop B
Facebook Live
The Perfect body Transformation Training program now comes with the perfect 12 Week Manual to prepare you week by week step by step to get your
body and lifestyle set.
THE FOUNDATION OF ANY RESULT ACHIEVING TRAINING PROGRAM COMES DOWN TO YOUR 'NUTRITION AND RECOVERY'
HOW WILL OUR 12 WEEK, STEP BY STEP WEEK 2 WEEK PROGRAM HELP YOU CREATE THE FOUNDATION YOU NEED OVER 12 WEEKS:
NUTRITION
Nutritional and Food guidance
Advise and guidance on meal preparation and habits
How to plan ahead your meals for each week
How to put balance out meals based your preference
How to approach those cheat meals and plan them.
EXERCISE
Progressive Athlete training programming working athletes on levels based.
LIFESTYLE
Our goal is to keep it fun to keep it fun so you it comes easy!
"Because no amount of training can out train a bad diet and lifestyle"
"Are you ready for 12 Week Step by Step Program which will prepare and give you all the tools to face the weekly challenges you will experience as this picture make give you a smooth sailing to your goal!"
Day 1: 86kg Day 90: 68kg
Buy a Digital Copy of our
12 Week Transformation and Introduction 2017 Manual now:
7th - 12th July Open week & Bring a friend week schedule
Open week is finally here, below we have listed your daily plan of all the exercises and their different levels of challenge that will be part of each days workout.
Don’t miss out on this CrossFit Greenlyn learning experience!
1) The week ahead is all about having fun, try attend everyday or at least 4 days of the week to not miss out on this opportunity!
*If you're tired and your muscles are stiff don't worry the coach will scale your class accordingly and help you mobilize your body and not miss out on the weeks learning. Once your body warms up and the blood gets flowing you will feel much better take our word for it.
2) Stay hydrated throughout the week (Drink 2 to 3 liters of water each day)
*Never train on a empty through out the week. We recommend keeping simple such as a fruit (banana/apple/pear…) before each class and have a clean nutrient rich meal (eg: lean meat and a salad with some rice) within 60 minutes after your class.
4) Wear comfortable shoes, bring your sweat towel and water bottle, enjoy our ionized water.
*Safety, be thoughtful of your and those around you’s safety, your coaches priority is to make sure your guide you through each days workouts safely and effectively.
5) ASK QUESTIONS!
Always ask your questions no matter what. (If you have to pop us a email)
(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!
https://www.facebook.com/CrossFitGreenlyn/
_______________________________________________________________________________ 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.
(Prevents
overcrowding and the need to share training space/equipment).
oA Balanced strength and fitness
workoutsto speed up overall CrossFit ability
and results.
oA state of the art 'Ironman'
body composition measuring scale that takes your body fat/water hydration/bone
density and muscle weight/body distribution.
oDiscounted broad range of
fitness and health essential products.
(Supplements, Innov8 shoes,
Fitness Training Equipment, Strapping.)
oFreeWififor members. (Members must request for
the access password)
GRAFFITI DESIGN: Special Thanks to Argyris Papageorgiou for hes amazing artistic skills for giving CrossFit Greenlyn its character and artistic design! Check out his work on: Behance and Tunblr
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