How to get the most out of your CrossFit WOD?

If you are like most CrossFitters, you probably only have 60-90 minutes — give or take a few — from the minute you walk in the door until the minute you leave. While some days may provide the luxury of allowing you to hang back for an extra half hour or so to chat with your fellow box mates or work on your skills, for the most part, the hectic schedule of the average CrossFitter only allows them a precious 1/24 of their day to commit solely to improving themselves and doing what they love. However, this concept —  that it only takes an hour to get in a great workout — is part of the beauty of CrossFit. The idea that we no longer have to slog away on the elliptical for two hours while watching The Price is Right and checking our watches every five minutes is what makes CrossFit so unique. But it is essential that we commit ourselves to getting the most out of the 3,600 seconds we’re given each time we walk through the door.

The Warmup

Your workout begins with the warmup. There’s a famous saying in CrossFit: “Our warmup is your workout.” However, in recent years, I’ve begun to notice that the warmup is often overlooked. People will saunter in and half heartedly lace up their Nanos only to begin chatting with friends and using the foam rollers to prop themselves up during conversation rather than actually foam roll. While I certainly encourage socialization and a sense of community in the gym, remember that it is possible to socialize and still get things done. Start your warmup with a quick jog or some sort of cardio (rowing or airdyning are also great options). From there, some dynamic movements can really get you warm. Air squats, walking lunges, burpees, and double unders are all great ways to get your body moving and ready to go.

The warmup is also a great way to work on our weaknesses. For many, the reason you can’t do those handstand pushups or double unders is because of either bad form or lack of familiarity. Performing quick EMOMs with a focus on form and just getting used to the movement can really help to improve your gymnastics skills by ten fold. So grab a friend and start to work on those toes to bars together or spend three dedicated minutes practicing kicking up to the wall. This is also a great time to ask your coach or other experienced questions about movements you struggle with or to get them to watch you practice and have them give you suggestions.

The final piece of the warmup is mobility. While your class will probably do mobility as a group targeted specifically at whatever movement appears in the WOD that day, it is equally important that you perform your own mobility to target your tricky spots. If you don’t already, I highly suggest you follow WOD Doc on Instagram (@woddoc) and Kelly Starrett (@mobilitywod). Both give great advice on mobility and can really help you to understand the importance of mobility for your body.

The Class Warmup

In most gyms, the coach will give athletes 10-15 minutes to warm up on their own before starting class with a group warmup. This warmup is equally as important as your own warmup. I often see people cutting the reps or halfheartedly burpee broad jumping across the floor. Don’t be that person. Here’s what you need to know: For the most part, the warmup that the coach gives you each day is tailored specifically to whatever movements are going to be performed in the workout. Those broad jumps you just sandbagged? Those were placed purposefully there to get you to begin using explosive hip power for the snatches you’re going to do in ten minutes. The mobility and dynamic movements your coach is giving you will only help you to perform better in the workout.

The Strength/Skill Explanation

Pay attention. That is the only advice I can give. Listen actively and ask questions if needed. This is not the time to be changing your shoes, going to the bathroom, or worst of all, chatting with your friends. Whether this is your first day or your 500th, it is equally important to listen to what the coach is explaining for whatever sort of strength or skill work you will be working on that day. Even if you have done snatches 10,000 times, you can probably still pick up little tips and tricks here and there from each coach you take class from. Your coaches are constantly reading and learning new things and are there to help you. Slack off during this part and you might just miss the piece of advice that could mean the difference between a PR and missing that lift.

Strength/Skill

Pay attention to what the focus of the day is. Not every day is the day to max out and PR our lifts. In fact, those days will likely be few and far between. If the coach tells you to stay at 60-70% for your 5×5 back squat, that is not a sign for you to try your one rep max five times. Some days are for building strength; others are for testing it.

The WOD

When asked what the secret to his success was, Mat Fraser told reporters that his secret was going after every WOD with a purpose. Never do a WOD just to get through it. Each WOD is programmed with a purpose, and it’s up to you to fulfill it. If your coach tells you that you’re supposed to be moving through your clean and jerks quickly and with ease, then pick a weight that allows you to do just that. Sometimes this will mean that you cannot RX the weight, and that is okay. It is more important that you move through the WOD with intensity and good form than get the top score in WODIFY. Never be afraid to scale your WOD to what’s appropriate for YOU. Not your neighbor, not the guy behind you who can clean and jerk 300 pounds. You are the only person who matters and the only person who can determine what the appropriate scale is. Pick a weight and a number of reps on the gymnastics work that will allow you to move through the workout with intensity.

The Post WOD

If you have time after your workout, this is an excellent time to mobilize. Target tricky areas and areas of pain. This is also the time to dial in on your nutrition. Whatever kind of diet you follow, carbs and protein are essential for post-WOD nutrition. Sweet potatoes and a protein shake make an excellent post workout meal and can help contribute to your strength gains in the future.

Most importantly, remember that CrossFit is supposed to be fun. And while we shouldn’t take it too seriously, remember that you have limited time to get everything done. By dialing in on our weaknesses during the warmup and really paying attention to the purpose of our workouts, we can see greater improvements in the long run and hopefully become better CrossFitters as a whole.

Original Article

Jeanri Bezuidenhout takes 2nd place at the SA Raw Powerlifting Championships

Jeanri standing on the the 2nd place podium

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!

Jeanri and Coach Gian Smit

The competing Athletes scoring page

2016 FEBRUARY ATHLETE OF THE MONTH: SANLIE VAN DER WALT

The February athlete of the month goes to a wife and mother of 3 that is a role model to us at Greenlyn. Dont let her strength and competitiveness fool you, she is always full of smiles, laughs and welcoming with positive energy to share with everyone around her. Although she had a shoulder accident last year, she has came back stronger and even more determined and ready to take on all challenges that came her way.

Sanlie Van Der Walt

always has been part of our family since day one of joining and has proven to be vital part of the heart of Greenlyn making Greenlyn whole and more the home it has become to all of us.

"What Makes a Great CrossFit Member?"

At CrossFit Greenlyn, the coaches select an Athlete of the Month and feature that person on our Facebook Page, Box Wall and our blog. I believe a good amount of CrossFit gyms do something similar and even the CrossFit Games has a special award called the “Spirit of the Games” to recognize a particular athlete. I’d like to take some time and go over some of the major characteristics that I believe embody an Athlete of the Month, Spirit of the Games awardee, or simply a great CrossFit member.

First, let’s go over what this is NOT. This is not “What Makes a Great CrossFit Athlete?” It is not necessarily a recognition of the “best” athlete as it pertains to performance, or the most outgoing, or the most technically proficient. This recognition actually has nothing to do with absolute performance and everything to do with who the person is in the context of a CrossFit environment.

Emily Pale of CrossFit Explode smiling during back squats at the 2012 Mid-Atlantic Regionals

POSITIVE ATTITUDE
A good CrossFit member is positive. Not necessarily in an always-smiling-cheerleader way, but certainly not a negative Nancy. They realize that fitness should be fun and enjoyable, and they spread that fun to people around them. No one likes to be around a grouch, so let those endorphins do their work!

HONEST
Very simply, a great member doesn’t cheat. People who shave reps (I’ve seen particular individuals cut as much as HALF of their reps off) are insecure and typically feel like they need to appear better than they are. A great member is secure in himself or herself and realizes that although we are measuring fitness in a group setting, at the end of the day only their personal performance matters. They also know that cheaters are found out very quickly by coaches and other members and no one likes a cheater.

HUMBLE
A solid member doesn’t brag about their results or numbers. I want to make clear that being excited about hitting PRs or progressing to a new level is ABSOLUTELY worthy of telling people and I do not consider that bragging. However, we all know those people who can’t stop talking about themselves, whether it’s how good they are at metcons or worse, telling others that they got bumped down the PR board. In other words, it’s not about what you’re saying as much as how you say it (or act). One of the most fun things to see is someone excited about their new PR. I just don’t need to hear about it every day. And if you are in fact “elite,” then your numbers will speak for themselves.

OPEN TO COACHING
This goes along with being humble and from my perspective as a coach, this is one of the biggest factors when thinking about Athlete of the Month. I can have a “firebreather” walk in the gym, but if they bring their ego in with them and are closed off to correcting their technique, no bueno. If Olympians have a coach and are constantly looking to improve, then we all should be. In CrossFit, we do so many different movements that everyone has a “goat,” or a weakness to work on. I realize some people might take criticism worse than others, but you must absorb it and decide if it’s advice worth taking instead of immediately disregarding it.

Brian Quinlan and Steve Pinkerton congratulating each other after a brutal workout at 2012 Mid-Atlantic Regionals

SUPPORTING AND CHEER FELLOW ATHLETES
CrossFit is about community. There are very few other venues where you are expected to cheer on your “competitors” anywhere from Saturday morning WODs at your local box to high levels of competition such as the CrossFit Games. Supporting fellow athletes in class can mean helping a new member learn the 400m route, introducing yourself to out-of-towners, encouraging someone to pick up the bar in the middle of the workout, or going over and cheering them on as they finish a workout. It also means helping them celebrate their successes as much as you would your own.

INDUSTRIOUS
Hard work. It’s something that everyone at all levels of fitness can accomplish. Giving it your all in a workout, working on technique every day or week, doing “extra” work such as pull ups or push ups after a workout: these are all examples of hard work. If you take a look at any top performer in any field, they have put in thousands of hours of work. There is even post about the 10,000 hour rule, “What Malcolm Gladwell Has to Do with Olympic Lifting.” But that not mean you have to be a master at CrossFit, but the journey of improvement is more important than the destination. I like this quote as it describes exactly what I’m thinking: “Hard work beats talent when talent doesn’t work hard.”

Women exhausted after a long workout at 2012 CrossFit Mid-Atlantic Regionals

GRITTY
Angela Lee Duckworth is a psychologist who left a high paying consulting job to teach 7th grade math. She has since become a professor at University of Pennsylvania and is the leading expert on “grit” and self-control as it pertains to youth. Instead of focusing on standardized test scores or grades, Duckworth takes a look at a more subjective characteristic in people: grit. She defines grit as “perseverance and passion for long term goals.” (2007) A great CrossFit member is gritty. They ignore the short game of “winning” today’s WOD. Instead, they focus on the long game of improving their technique, strength, and metabolic conditioning. They don’t let a bad day ruin their attitude toward fitness. They don’t let obstacles get in their way of at least trying. A great member does not give up easily because they know a big piece of CrossFit is mental fortitude.

These are just a few of the main characteristics I consistently see in our Athletes of the Month. Typically these characteristics have been ingrained in our stellar members even before they joined CrossFit. However, I think the context of the CrossFit environment allows for these characteristics to really shine. I also think that that they are malleable. In other words, if you think you can work on being more humble, or practice technique more, then do it! There’s no time like the present to start being a great CrossFit member.

WHAT WOULD YOU ADD TO THIS LIST THAT A ATHLETE
MAKES A GREAT MEMBER OF OUR BOX?

2016 JANUARY ATHLETE OF THE MONTH: HENRICO VAN NIEKERK

This award goes to a Athlete and family member who has proved to be consistent with his hard work right through December and throughout January this year which are for many is the most hardest months to fight through endless obstacles that rise against ones exercise routine.

Hes results show that there is not a day you will see him skip his training routine even if it means coming to train at 5:00am because he has to be extra early on a Friday after having done double training sessions everyday in the week.

Henrico Van Niekerk

is always thoughtful and showing care for his fellow Greenlyn family members and even day visitors joining. Greenlyn feels more like home having this honor of this gent with us. Would you question Henrico not having any of the Traits bellow that makes him such a important part of our community at Greenlyn?

But to avoid any confusion about the topic lets look more into what it takes to be the athlete of the months...

"What Makes a Great CrossFit Member?"

At CrossFit Greenlyn, the coaches select an Athlete of the Month and feature that person on our Facebook Page, Box Wall and our blog. I believe a good amount of CrossFit gyms do something similar and even the CrossFit Games has a special award called the “Spirit of the Games” to recognize a particular athlete. I’d like to take some time and go over some of the major characteristics that I believe embody an Athlete of the Month, Spirit of the Games awardee, or simply a great CrossFit member.

First, let’s go over what this is NOT. This is not “What Makes a Great CrossFit Athlete?” It is not necessarily a recognition of the “best” athlete as it pertains to performance, or the most outgoing, or the most technically proficient. This recognition actually has nothing to do with absolute performance and everything to do with who the person is in the context of a CrossFit environment.

Emily Pale of CrossFit Explode smiling during back squats at the 2012 Mid-Atlantic Regionals

POSITIVE ATTITUDE
A good CrossFit member is positive. Not necessarily in an always-smiling-cheerleader way, but certainly not a negative Nancy. They realize that fitness should be fun and enjoyable, and they spread that fun to people around them. No one likes to be around a grouch, so let those endorphins do their work!

HONEST
Very simply, a great member doesn’t cheat. People who shave reps (I’ve seen particular individuals cut as much as HALF of their reps off) are insecure and typically feel like they need to appear better than they are. A great member is secure in himself or herself and realizes that although we are measuring fitness in a group setting, at the end of the day only their personal performance matters. They also know that cheaters are found out very quickly by coaches and other members and no one likes a cheater.

HUMBLE
A solid member doesn’t brag about their results or numbers. I want to make clear that being excited about hitting PRs or progressing to a new level is ABSOLUTELY worthy of telling people and I do not consider that bragging. However, we all know those people who can’t stop talking about themselves, whether it’s how good they are at metcons or worse, telling others that they got bumped down the PR board. In other words, it’s not about what you’re saying as much as how you say it (or act). One of the most fun things to see is someone excited about their new PR. I just don’t need to hear about it every day. And if you are in fact “elite,” then your numbers will speak for themselves.

OPEN TO COACHING
This goes along with being humble and from my perspective as a coach, this is one of the biggest factors when thinking about Athlete of the Month. I can have a “firebreather” walk in the gym, but if they bring their ego in with them and are closed off to correcting their technique, no bueno. If Olympians have a coach and are constantly looking to improve, then we all should be. In CrossFit, we do so many different movements that everyone has a “goat,” or a weakness to work on. I realize some people might take criticism worse than others, but you must absorb it and decide if it’s advice worth taking instead of immediately disregarding it.

Brian Quinlan and Steve Pinkerton congratulating each other after a brutal workout at 2012 Mid-Atlantic Regionals

SUPPORTING AND CHEER FELLOW ATHLETES
CrossFit is about community. There are very few other venues where you are expected to cheer on your “competitors” anywhere from Saturday morning WODs at your local box to high levels of competition such as the CrossFit Games. Supporting fellow athletes in class can mean helping a new member learn the 400m route, introducing yourself to out-of-towners, encouraging someone to pick up the bar in the middle of the workout, or going over and cheering them on as they finish a workout. It also means helping them celebrate their successes as much as you would your own.

INDUSTRIOUS
Hard work. It’s something that everyone at all levels of fitness can accomplish. Giving it your all in a workout, working on technique every day or week, doing “extra” work such as pull ups or push ups after a workout: these are all examples of hard work. If you take a look at any top performer in any field, they have put in thousands of hours of work. There is even post about the 10,000 hour rule, “What Malcolm Gladwell Has to Do with Olympic Lifting.” But that not mean you have to be a master at CrossFit, but the journey of improvement is more important than the destination. I like this quote as it describes exactly what I’m thinking: “Hard work beats talent when talent doesn’t work hard.”

Women exhausted after a long workout at 2012 CrossFit Mid-Atlantic Regionals

GRITTY
Angela Lee Duckworth is a psychologist who left a high paying consulting job to teach 7th grade math. She has since become a professor at University of Pennsylvania and is the leading expert on “grit” and self-control as it pertains to youth. Instead of focusing on standardized test scores or grades, Duckworth takes a look at a more subjective characteristic in people: grit. She defines grit as “perseverance and passion for long term goals.” (2007) A great CrossFit member is gritty. They ignore the short game of “winning” today’s WOD. Instead, they focus on the long game of improving their technique, strength, and metabolic conditioning. They don’t let a bad day ruin their attitude toward fitness. They don’t let obstacles get in their way of at least trying. A great member does not give up easily because they know a big piece of CrossFit is mental fortitude.

These are just a few of the main characteristics I consistently see in our Athletes of the Month. Typically these characteristics have been ingrained in our stellar members even before they joined CrossFit. However, I think the context of the CrossFit environment allows for these characteristics to really shine. I also think that that they are malleable. In other words, if you think you can work on being more humble, or practice technique more, then do it! There’s no time like the present to start being a great CrossFit member.

WHAT WOULD YOU ADD TO THIS LIST THAT A ATHLETE
MAKES A GREAT MEMBER OF OUR BOX?

CrossFit Greenlyn Celebrate our 3rd Birthday!

On Saturday morning the 16th January 2016 CrossFit Greenlyn celebrated their 3rd birthday and Affiliation Fundraiser with a team event consisting of 2 male and 1 female or 2 female and 1 male per team. A total of 9 full teams took part, and 1 team of 2 males.

Athlete teams that participated:

JP L Niki G Pieter E	Jeanri B Jurian B Albert VG	Christine P Emily B Andreas N	Taryn N Piet B Herman	Jan G Pieter V Yvonne B
Lara H Henrico VNK Pierre T	Douglas D Sanlie VDW Nicholas K	Darius B Tobias T	Robert N Karen N Wynand B	Abrie M Katinka Ian DJ

The goal for the event was to celebrate our 3rd Year! And to make it a good cause by helping us raise funds to renew our CrossFit affiliation for a 4th year.
(The drastic Rand to Dollar drop going into 2016 couldn't have come with a better timing!)


 
 
 
 

 

  
 
 

The competition consisted of 3 events with 3 workouts, team member was required to complete one of the workouts of each event. The workouts were challenging but the athletes showed they were ready to take them head on.

We saw a lot of awesome team work and things got very emotional as team mates and competitors cheered each other on.

 

We also had a surprise visit from familiar faces to support this week from our old Greenlyn family member Wynand Botes who was in the country from the UK.


At the end of the morning after some close call and tight competition were able to crown the well deserved winners of the day. Yet anyone who spectated or was there to witnessing all the teams in action will agree with me that each and every participant was a winner and they pushed themselves past their limits.

Final Results of the Day:
1st: "The Beasts" Lara H, Henrico VK & Pierre (11 points 2+1+3+5)

2nd: Our very own " A Team" JP, Niki G & Pieter E (12 points 1+3+6+2)

3rd: "The Super Siblings" Albert VG, Jeanri B & Jurian B (16 points 8+6+1+1)

4th: "Dr Ruths Crew" Jan G, Pieter V & Yvonne B (18 points 2+5+5+6)
5th: My personal Favorite Robert N, Karen N & Wynand B (19 points 7+4+4+4)

Some Big "Thank You's" for making our 3 Year Birthday Bash such a success!

Successful event organizing and safety:
Coach Gian Smit, Coach Niki Groenewald and Almien Smit

Awesome photos:
Niki Groenewald
Denis Andrews
Leah Kyriazis

Donations:
Pieter Eramus
Rikus Smit
Jurian Bezuidenhout
Nicholas Gray
Yvonne Burger
Emily Burger
Sanlie Van Der Walt
Tobias Tschappe
Klarisa Richardson
Tanja Nel
Abrie Van Der Merwe
Katinka Clark
Douglas Dennis
Henrico Van Niekerk
Piet Bezuidenhout
Taryn Nel
Herman Strauss
Lara Heilgendorff
Pierre Truter
Karen Nel
Robert Nel
JP Liebenberg
Albert Van Graan
Taryn Nel
Christine Papavarnavas
Jan Grobbelaar
Pieter Viljoen
Anthony Gaskell
Gregory Nikitas
Nicholas Korkou
Andreas Nadiotis
Niki Groenewald
Stewart Leith
Marius Fischer
Wynand Bothes
*And all the anyonymous donation

Closing off, with just another big thank you everyone. We were able to pay our affiliation fee and will be going into our 4th year as CrossFit Greenlyn. 2016 is looking to be a great year with a lot of necessary changes for the better. I am very greatfull and blessed to have such a supportive and amazing family that make every day worth it! Greenlyn wouldn't be the same without everyone of you! -Andreas Nadiotis