BLACK RIVER CROSSFIT JUNE 2018 BLACK RIVER CROSSFIT 2.0 and challenge ourselves. We haven’t always got things right and we have learnt a lot along the way, but what we have ended up with is a BRC turned 5 years old this May. We can’t community that inspires - a group of people believe how quickly the time has gone! As who give their all for themselves, and for each most of you are aware, we are moving up the other, every single time they walk through road in Observatory and plan to be up and those doors, who push one another to be running from 1 August this year. The new better, to break limits and to live fully. A group address is 8 Lytton Street, and there is plenty of people who love and support each other of parking on Scott Road right outside the box. through fitness and through life. Friends that The new space will also feature our very own have become #family. For that, we cannot “Oorah” smoothie and coffee bar, which will thank you enough. Our community speaks be run by MINT athletes Cheryl and Andrea. volumes for our brand and we are so proud to Guaranteed to keep you peaking throughout be a part of this BRC family. the day! What we love most is your consistent determination to better yourselves, your struggle for incremental improvements and all the personal achievements you never thought you were capable of. Your successes are our successes and we cherish each and every one of them. It’s your daily grind that inspires us, where you show up and work hard, pushing yourself a little further each day. A common phrase in CrossFit is that “suffering builds community”. This couldn’t be closer to the truth. Thank you for suffering with us, thank you for cheering us and others on when we needed you to and thank you for entrusting us with your fitness. We don’t take this We would like to take the opportunity to thank responsibility lightly. everyone who has supported us over the years and played a part in making BRC such a We are excited about continuing this journey special place. up the road and look forward to the adventure it will bring for all of us. We promise lots of When we opened our doors in 2013, we set out laughs, great coaching and facilities, to create the kind of fitness environment that incredible coffee, inspirational PB’s, (mostly) we loved so much ourselves. One where we good music and like-minded people who will could leave our stresses at the door, sweat it push you to be the best version of yourselves. out alongside our friends and constantly test RAUN, LEON & TEAM BRC 1 MEMBER OF THE MOMENT similar initiatives. What has the impact of your improved fitness been on your work? THIS MONTHS MEMBER OF THE MOMENT IS Being in a highly stressful environment I feel a ANTHEA MAY! BE SURE TO GIVE HER A HIGH 5 lot stronger mentally and physically, Our IN YOUR NEXT MORNING CLASS… company adopted a model to develop people called my best and it is based on coaching and Tell us a bit about your life before CrossFit and developing people and every day I experience what led you to choose CrossFit to form part of the benefits of being coached by giving your weekly training routine? feedback and helping me be a I was inactive until I was introduced to CrossFit. I was exposed to CrossFit for the first time when my company Adidas in an endeavour to promote a culture of fitness and healthy living introduced employees to CrossFit classes. I immediately liked the CrossFit exercise regime. Subsequently Adidas started a competition where the employee who attended most of the CrossFit classes would win a membership to CrossFit classes. Since I really enjoyed the CrossFit classes I attended most of classes and hence won the competition. This was the start of my weekly exercise routine. Now I cannot envisage my life without CrossFit. How has your health/ fitness improved since joining BRC? My energy and fitness levels has improved dramatically. I lost approximately 13 kilograms better athlete by being around people that is in a couple of months and started eating encouraging and believing in your abilities. I healthier. now even feel more positive in my work environment and hence the exercise You initially started CrossFit in the weekly contributes to a better work atmosphere. Adidas staff class – was it tough to make the transition to the regular classes? Talk to us about what you like to see on the whiteboard when you arrive in the morning vs Initially it was very difficult to stay motivated, what makes you want to turn around and get but compliments from my husband about my back into bed…movements/ types of workouts joy and excitement about the classes etc.? increased my resolve to stay the course. Juggling family and other commitments was Anything with running and lunges doesn’t like not easy, but my family and I managed to work me hahahaha out a routine to allow me to attend the CrossFit classes. How do you use your fitness and health outside the gym? It is awesome the Adidas/ Reebok have taken the initiative to support the training of their My fitness journey became a lifestyle for me staff – we wish more corporates would have and my family, My kids tell me they love the new me, we go running together and we 2 entered the reebok warrior race they say I’m JUNE COMPETITIONS up to doing a lot more things that I would not have done in the past. We encourage as many of you as possible to enter competitions. There are generally How do we get more people involved in the options to suit all athletes, they allow you to BRC? Often, we find people are intimidated and connect with other members from the box and hesitant to get going with CrossFit – any community and they present opportunities to advice? improve your fitness. Most of all, they are FUN! By telling people CrossFit is for anybody This month, BRC members took part in the doesn’t matter your fitness level everything is following: scalable and the only person you are competing against is yourself. Make it personal and if your goal is to be better than LAST MAN STANDING you were yesterday you will make great strides. Look at me I’m living proof and the Black River sent two teams to LMS this year, bonus is that I lost 13 kg. which was held in Pretoria at the Harlequins Sports Club. LMS has beginner, intermediate What about CrossFit and BRC specifically do and advanced categories and caters to over you enjoy the most? 1 000 athletes from around the country. The people the family connection, the coaches and how they inspire us daily. In keeping with Coach Nic’s rapid fire quiz tradition, below are some questions, answer them based on the first thing that comes to mind: Row or Assault bike? Assault Bike Reebok vs Adidas gear? Both Heavy back squat or a 5km run? Heavy back squat Long Metcon or Short sprint workout? sprint My best memory of CrossFit is: feeling that sense of achievement after you have struggled with something like box jumps and all of a sudden, it’s a no brainer. Matty, Maré, Anande and Ryan dominated their workouts, finishing just outside of the top 20 My future CrossFit goal is: working on improving my pull ups out of 130 teams. They can normally be found in the corner of the gym from 18:00 – 22:00 on Lastly, what does CrossFit/ Black River mean week nights doing long AMRAPS. The four of to you? them are headed to the games in August and the thin Pretoria air was just what they needed Its and endless journey of self-discovery with to supplement their training. likeminded people who wants to see you succeed against all the odds. Every day I attend Andrea, Cheryl, Leon and Raun dominated the a session I prove to myself I can do all things workouts for small gymnastic athletes and the through Christ who strengthens me. girls used the competition to advertise their 3 new training gear range MINT, which drops not enough to get the Wild Cats over the line at later this year. the end, narrowly missing out on first spot to the Avengers. Highlights on day 2 included: Leon was also able to smoke the rope climbs, which has proved tricky for him and Rich Tambe’s 50 strict handstand push ups Froning in past years. So all in all, a great tour Mark and DJ dominating in sync with mates. Get involved next year! Charl and Monique on the rowers Saint, Michelle and Tao busting out their PANTHER REGIONALS DB snatches MINT Hand stand push ups Panther regionals 3.0 kicked off on youth day Maré on the barbell snatches weekend this month and it was our biggest and best yet with 5 Rx and 2 scaled teams All in all, a fun weekend spent expressing our competing. All WODS were based on the fitness and making new friends. CrossFit Regionals WODS which took place over the 3 preceding weeks. Awards: Scaled winners: Runaways (Trev, Charl, Michelle, Mike & Jenn) Rx winners: Avengers (Jamez, Maré, Ryan & JD) Best athlete: Jamez – lead the Avengers charge all weekend. Great individual performances, had a whatsapp group live within minutes of the team announcements, gave the “inches” speech twice and rocked his baby between events.