HOLIDAY WORKOUTS page 2

VITAMINS ON SPECIALNEW CLASS TIMES

DECEMBER 2019NEWSLETTER

To the RAGGIE News.

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WELCOME

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THE OPEN LEADERBOARD page 2

GET YOUR PERSONAL TRAINER ON BOARD WITH YOUR HOLIDAY PLANSStuck on what to do over the festive season? Get your personal RAGGIE trainer to give you some ideas to keep you fit, mobile and healthy.

FOCUS ON:

THE 20-MINUTE HOTEL ROOM WORKOUT

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Bodyweight squats: 20 reps. Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk). One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight). Reverse crunches: 10 reps.

One of the biggest questions we often ask ourselves when planning a trip is, “Where am I going to exercise, I don’t want to get our of routine?”

HOLIDAY WORKOUTS

THE ANGRY BIRDS WORKOUT

This is Fitness. There’s no way I’m going to miss including a nerdy themed workout.

Bodyweight Squats: 30 reps. Push-Ups: 20 reps (or 40 knee push-ups). One arm rows: 30 reps (each arm). Planks: – 60 seconds.

BEGINNER BODYWEIGHT WORKOUT

No gym required for this workout!

If you have a body, you can do this circuit!

Bodyweight squats: 20 reps. Push-ups: 10 reps. Walking lunges: 10 reps each leg. Dumbbell rows (using your luggage/laptop bag as a weight): 10 reps each arm. Plank: 15 seconds. Jumping jacks: 30 reps

Well we have found a few workouts that are quick and easty, and they wont interfere with your holiday plans.

1 Genevieve Du Toit2 Klaus Friebe3 Neil Craig4 Iyron Idensohn5 Suné Kruger6 Ryno Delport7 Shireen Govender8 Ilanie Schoeman9 Tania Murray10 Genene Jacobs11 Gareth Murray12 Ethan Friebe

13 Altaaf Karolia14 Joshua Willis15 Gavin Coertzen16 Marcel Prinsloo16 Julian Murray18 Ntokozo Mayisa19 Ian Brick20 Princess Ndobe21 Jason Papadakis22 Laura Friebe22 Ryan Paulsen24 Chevaun Heslop

RANKDetermined by total points. The athlete with the fewest points wins.

RAGGIES LEADERBOARD

MEMBER OF THE MONTH - SHIREEN GOVENDERHow long have you been doing Cross�t?I was introduced to cross�t in August 2015 and have never stopped since. So it's been 4 years and a little bit.

What is it about Cross�t that keeps you coming back?That sounds like a trick question. I can't understand how people don't come back. It's a no brainer... The bene�ts are all round... I look freaken amazing for my age. I feel energized and refueled after every wod. I am addicted to getting stronger and better even if it is by 1% a day. And I absolutely LOVE the community I train with. It's like visiting with family everyday. This is now a way of life for me and as routine as brushing my teeth.

What is your "catch-phrase"?'Can I scale?'... Just kidding. I don't think I have a catch phrase that I am allowed to publicly declare so when u meet me.. U can ask me... Or u will hear it. But what I always tell Ppl who don't do cross�t is ... "CROSSFIT IS LIFE!"

How would you explain what Cross�t is to someone that doesn't know it? #checkoutthecatchphrase. CROSSFIT IS LIFE! Why? This is not just exercise and not just a sport and not just getting stronger physically...it is the only holistic training I have ever encountered. It encompasses everything from stretching to weight lifting. Cross�t is so versatile that no one can become bored and not only will u become better and stronger physically but u will become better and stronger mentally, emotionally and socially. How are u still alive without it??! Just try it for 1 month and if u don't fall in love with it... U are free to leave. Also #train4:30pm with me.

ADVERTIS

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YOUR

COM

PANY IN OUR NEWSLETTER &

ON THE TV AT THE BOX!

Full page

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HALF page

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¼ page

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Limited space per month

Emailer gets sent to 150 people every month and the advert

will be shown on the box TV during all workouts

on a rotational basisGET YOUR

SPOT TODAY!

aka Chilli-Pepper

Did you have any concerns entering your �rst comp?

Sune: Yes of course, nervous as hell!!

Gen: This wasn’t my �rst comp... but it was my �rst team comp with my fellow RaGgies. I was super excited to be able to compete along side them... and to introduce them to the world of CrossFit comps.

Shireen: Yes!!! Scared out of my mind. Afraid I wasn't good enough. Thought I'd be the weakest there. Afraid to let the team down and not be able to carry my weight. Scared of looking like a fool.

What was the most rewarding about the experience?

Sune: Did not think I would be able to help our team get anywhere, but at the end we placed and then I realized that all the Sundays we worked together made our team great!!!

Gen: Well I got my 100kg PB clean on the day.... which was an experience all on its own. I cried a little even. Other than that.... the event reminded me how much fun team workouts are.

Shireen: Working as a team and seeing how good we were. And we don't know our abilities u til it's tested in a situation like that. I think we all felt that we are way better/ stronger/�tter and able than we thought we were. Going in and not even considering placing anywhere to �nishing 3rd was extremely rewarding. And wod 3 in which we obliterated the competition was amazing... And then hearing that other teams were worried about competing with us... It just felt good to know that we don't suck.

What advice would you give a fellow Raggie that was nervous about entering?

Sune: Not to OVERTHINK anything, you get the WODS before the COMP day,

don't let it make you nervous or overthink anything.

There will be things that you won't be able to do, and that is okay!! This is where you grow and it made me realize that I'm capable of so much more!!! One's mind can make or break you!!!

Gen: Advice I would give is jump in and try a comp! It’s better than any party I’ve ever been to... Start with beginner... give yourself time to get used to the environment and just go have fun.

Shireen: U will never know the absolute feeling of accomplishment until u enter a competition and see how that energy just caterpults u into another level of urself. It's like doing the open but multiplied by 50. U push urself harder and work in a team and have Ppl supporting u and feel like u are doi g it for the box and not just urself. It just ties together the whole cross�t experience. Every member should experience it at least once. It's a feeling too good to want to not share. And once u do... U will surprise urself.

THICK THIGHSour ladies give us insights into blakbash

& Pre�y Eyes

CrossFit RAG

THROW DOWN

ENTERA TEAM

Hi guys! Just a little more info on RepleniMag!

We all know how our coaches love to tell us we need our magnesium for muscle recovery. So RepleniMag has a nice healthy dose, 3x more than that of Slowmag or other magnesiums on the shelf!

Additionally, RepleniMag has all the essential amino acids and essential salts for muscle recovery, to aid in relieving cramps and reducing sti�ness.

RaggiesRaggies

This enthusiastic young lady takes team player to another level. No matter how tough the workout is she tries her best.

RAGGIE OF THE MONTHPEYTON MURRAY

SPECIAL

for a months supplyR135

There is also a second component, taken in the morning, with contains a multivitamin for energy, folic acid and iron to maintain muscle health and muscle repair.

All in all, everything you need for less than what you would normally pay for just a magnesium.

Personally tested by our coaches, contact Laura or Klaus order yours today.

OPENING

An inter-box event to expose members to competition.

Sometime in Feb 2020

What made you challenge yourself to do the Ottertrail?Partly because I love new experiences, especially when it comes to travelling. It was a good opportunity to see the stunning coastline in ways that you normally wouldn’t be able to, then also because of a very convincing friend.

What was the most rewarding part of your trip?The entire trip was truly rewarding. After �ve very challenging days of asking yourself often why on earth you are doing this, at last seeing that �nish line, realising you have just completed this mammoth challenge is an unbelievalbe feeling.

As proud as I was at that moment though, the truly rewaring part was the friendships built by going through all those challenges together.

Was the challenge more physical or mental?The otter trail is more physical than mental. Steep rock cli�s, ascents and descents that feel never ending, river crossings make it extrmemly challenging, especially when you are carrying an average of 15kgs on your back. However mentally it de�nitely isn’t a cake walk. When every muscle in your body is burning to stop you have to be strong enough to carry on. Not to mention that you have to face other challenges or fears such as crossing dangerous rivers, extrememly high cli�s and no cellphone signal.

What advice would you give a fellow Raggie wanting to take up the challenge?Train for quite a while in advance. Hiking is di�erent to running or going to the gym. Pack really light, you can cope with

less than you realise. Lastly, even though they allow kids and the elderly, I wouldn't recommend it. It is dangerous and the hike to the emergency point is quite a distance. If you get injured it will take hours to get help.

Would you say that CrossFit prepared you for it in anyway?Without a doubt. Like I said a hike is di�erent to running or going to the gym. Being running �t means nothing if you are not strong and the same the other way around. With CrossFit being a mix of strength training and cardio it is the perfect training to do before a hike. Climbing those thousands of stairs (well, that's what it felt like) pulling myself up on steep cli�s I was truly grateful for CrossFit. Truly grateful for all those terrible workouts that Coach Gen made me do. I know I wouldn't have made it had it not been for CrossFit!

CINDYTHE OTTER TRAIL

conquers

Realising you just completed this mammoth challenge is an unbelievalbe feeling

NEW

ADULTS5AM | 5PM | 6PM

LADIES KIDS 7AM 5.15PM

REHAB5PM

Let’s enter a few RAGGIE teams.

STARTING SOON...Performance Classes

These will be focusing on single movement or technique. Details will follow shortly

LAST MAN STANDING17-19 APRIL 2020

CLASS TIMES

We are testing out new times for our classes, please take note of the change in time below.

Take a look at our website to find out more

https://crossfitrag.co.za/schedule/

PROTEIN BARSorganic & healthyR40