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NEWSLETTER OCTOBER 2019
WEL
COME
To the
RAGGIE News.
We hope you enjoy the
content. Please provide us
with feedback on anything
you believe we
should include going
forward.
WOD 20.1
ober 2019 RaggiesRaggies
12 Oct
8am
Come view the T-Cross
at the RAG box
FOCUS ON:
CROSSFIT OPEN NUTRITION:
Healthier Foods for Recovery and Performance
ARE YOU GETTING THE MOST OUT OF So once you’ve got the basics of your Crossfit So here’s a list of the Superfoods that have the
YOUR DIET? nutrition and clean eating covered, let’s talk most benefits for Crossfitters:
about the benefits you can reap from adding 1. Chia Seeds
At some point, it simply won’t matter how so-called superfoods, meaning foods with an 2. Avocado
talented you are, how much time and effort unusually high amount of important nutrients. 3. Leafy Greens
you put into sweating at the gym, Nutrients you, as an athlete, need in 4. Almonds
programming your workouts and analyzing abundance. 5. Fermented foods and drinks
the weaknesses in your training if you don’t 6. Matcha Tea
have the nutritional side covered as well. 7. Quinoa
8. Berries and cherries
FOOD IS THE FUNDAMENTAL FUEL FOR 9. SKYR
ANY PERFORMANCE 10.Coconut Water
It gives your body the necessary tools to To read more about these foods please visit
grow stronger, replenish itself and go the https://www.boxrox.com/crossfit-open-nutrition-healthier-fo
extra mile in all of your daily tasks. ods-for-recovery-and-performance/.
WOD DATES & TIMES
WOD 20.1 - 12 October @ 8am
WOD 20.2 - 18 October @ 5pm
WOD 20.3 - 25 October @ 5pm
WOD 20.4 - 1 November @ 5pm
WOD 20.5 - 8 November @ 5pm
FEATURING HAVE SOME FUN RAGGIE OF THE MONTH
I started CrossFit for a fun and RAYZANDU
effective workout routine. The bug
bit and I’ve been an active member Congratulations to Rayzandu Van Wyngaard,
since the beginning of 2015. What our October Raggie of the month. Rayzandu
motivates me most about CrossFit joined us in August this year and barely ever
are the group classes, varied training misses a class! He is always up for any
programs and the community vibe. I challenge put before him and he always gives
am keen to grow the community his best effort. He shows tons of potential on
and offer more people the the barbell and we are looking forward to
opportunity for an overall healthier watching him grow in fitness and strength!
lifestyle. Coach Gen
MEMBERS OF THE MONTH
How long have you been doing Crossfit? TANIA MURRAY
Three years
What is it about Crossfit that keeps you
coming back?
Once you give CrossFit a try, you might be
hooked. It's true... what you get at the end of
each workout encourages you to keep coming
back for more
What is your "catch-phrase"?
Come on just one more…
How would you explain what Crossfit is to
someone that doesn't know it?
CrossFit is an effective way to get fit. Anyone
can do it.
How long have you been doing Crossfit? This was a 12-week challenge for members
GARETH MURRAY I duno... long? of CrossFit RAG to give purpose to their
training through winter and ensuring that
What is it about Crossfit that keeps you they had the opportunity to create their
coming back? summer bodies when all others were
The people. There is always a great feeling of “insulating” themselves!
comradery, whether its just 2 in the class or a full The challenge was measured and scored
class, its never boring. over 3 x disciplines, namely, nutrition (how
What is your "catch-phrase"? their body composition improved through a
Lekka! healthier diet & lifestyle), class attendance
throughout the 12-weeks (highlighting
How would you explain what Crossfit is to perseverance & discipline) and a workout
someone that doesn't know it? (WOD) performance that was measured on
Its the thing we do to make ourselves better, not the 1st day & the last day to measure
just to be fitter, but the advice we get from our improvement in athletic performance &
coaches give us the tools we need to live a fitness!
healthier lifestyle. The overall winners & runners-up were those
athletes that had the highest overall
MEN’S DIVISION LADIES DIVISION aggregate score across these 3 x categories.
st st Well done to ALL involved, as even those
1 Place - Gareth Murray 1 Place - Tania Murray
nd nd that didn’t win a trophy or certificate
2 Place - Ryno Delport 2 Place - Ilanie Schoeman
rd rd managed to improve themselves and their
3 Place - Gavin Coertzen 3 Place - Genene Jacobs &
Chantell Kruger overall health!
RAG CALENDAR
Upcoming events at the box:
5 YOGA @ 8.30am REHAB
With Perfectly Balanced CLASSES
OCT Free to members. R60 for visitors
participating in the class Look out for
Rehab Classes
HALLOWEEN WOD on a
Tues and Thurs
31 SUPERHERO with Coach Ryno
VS VILLIANS Max 5 per class
OCT Your outfit decides your team! no additional cost,
counts towards
your current
package.
Kids Funktional Fitness Starting
DON’T with Coach Gen September at
FORGET Every Tuesday and 17h30
Thursday at 17h30.
Apparel and Equipment FOR SALE
Let us know of any events
of interest, especially REFER A
RaggiesRaggies those requiring a team…
Lets enter a RAGGIE team. FRIEND
OPEN DAY AND GET R150 OFF YOUR
Every last Saturday of the month FEES FOR THE MONTH
Introduce a friend to CrossFit RAG YOUR FRIEND JOINS.
26 October (THEY GET R150 OFF TOO)
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