The Box: April 2022 Newsletter – Issue #4

COACH WILSON – Hi CF254 Family

A number of you have been having conversations with me about managing weight and most of the time what people are referring to is fat loss simply because we don’t want to lose lean body mass.

Many of us have tried different programs and truth be told, while some work, most of them are not sustainable over the long term. My experience from working with people over the years is that the way to manage weight is made up of what and how you eat, intensity of your training and consistency in these things.

I was reading an article the other day from Pre-Script authored by Jake Larsen, which sought to explain the difference between weight loss and weight management. Weight management involves gaining weight, losing weight, and maintaining weight over long periods of time. You can achieve weight loss by eating less and moving more, but it doesn’t mean that you have improved on your health, performance or appearance.

An example given…. if you ate nothing but ice cream for the next seven days, you would lose weight, but most of that weight loss would be water, some of it would be lean tissue (muscle mass) and very little would be fat. You might enjoy your first 2 meals, but after a while you would feel bloated and sick, performance would be pitiful, and health affected.

The writer went on to say that weight management is a skill…. just like learning how to ride a bike, or play the guitar, it takes learning…a continual process, not a binary outcome. He summarized by saying that weight management is a continuum, a skill to be developed, not a box to be checked.

I personally believe that everyone’s journey on weight management will be different depending on your body’s physiological factors, and it will be great to hear back from you what is working, and what is not, on your weight management journey. Some of us are looking to build muscle, others to lose fat… others looking to optimize performance through nutrition.

We will continue to have this discussion.

SKILL FOCUS

For this month of May, we wanted you as a community to recommend what you want to practice, improve on or learn how to do. Thank you for all your input…. based on the number of votes, the skill focus for this month will be THE PULL UP!

The advantage is that by focusing on this, there are added skills that we are going to practice like the Kipping Swing (which will positively impact on your Toes to Bar), the Butterfly Swing and the Muscle Up to some extent. We shall also practice these on the rings.

Apart from this practice time that we are allocating within normal class sessions, we are also considering doing a workshop on these movements where we will dedicate an hour to work on all the variations of the pull up – bar muscle ups, ring muscle ups and other drills that will help us all become better at this movement. Look out for more details on this on our noticeboard.

Hero Workouts are one of the unique things that we love about CrossFit. These are WODs that are symbolic gestures of respect for all the fallen soldiers and service men and women who defend our freedom. CrossFit affiliates and other gyms around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to do their best as they perform these workouts. It is a way to remember these men and women – to ensure they are never forgotten.

Have you watched the movie Lone Survivor? It is a military movie based on the true story of Navy Lieutenant Michael Murphy and 3 other Navy Seal members who were part of a mission to Afghanistan that went bad in May 2006 resulting in the loss of some of the mission members. Murph is a Hero WOD that honors Lieutenant Michael Murphy where everyone gets to do one of his favorite workouts.

MURPH – HERO WORKOUT

As a CrossFit254 community, we will do the Murph as a Box Challenge on Saturday 28 May 2022.
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There are a couple of options available:

  • You can do the full Murph as an individual
  • You can opt to do fewer reps and do a half Murph
  • You can partner in a team of 2 and for beginners, in teams of 4 to complete the full Murph *you can opt to do the Murph with weighted vests which is reflective of the body armor that Murphy used to wear.

Movements will be scaled based on our various levels of ability giving everyone an opportunity to participate. In addition, all who sign up and complete the WOD will get a Murph t-shirt that will give you bragging rights for getting the WOD done!

PICTURE SPEAK: Coach Chilo’s Farewell WOD

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PICTURE SPEAK: CrossFit Kwetu & 48Shred Visit

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  • Evening class after a heavy workout
  • Fit Mamas Health Workshop
  • Training with Rift Valley Prisons Volleyball team
  • Simon’s farewell
  • Young & Fit Holiday Camp
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COMING UP: May & June 2022

May and June 2022 programming will be a strength cycle that will comprise the conventional powerlifting movements Back Squat, Deadlifts, Bench Press ….so we are looking forward to seeing a number of us, if not all of us, ringing the bell as we set new Personal Records (PRs) in the Box.

It is also 6 pack time with 2 Abs Finishers programmed every week…. so for those looking to strengthen their core and shape their abs, don’t miss out!

  • Evening class after a heavy workout
  • Fit Mamas Health Workshop
  • Training with Rift Valley Prisons Volleyball team
  • Simon’s farewell
  • Young & Fit Holiday Camp

A Special Welcome

A Shout Out to all our new members who joined us in April/May… we love community and are so happy to have you… Karibuni sana!

  • Daisy Chirchir
  • Daisy Kibet
  • Roy Boinett
  • Michelle Clay
  • Patricia Wairimu
  • Caroline

Key dates to remember for this March/April month

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Download & Read Offline

April 2022 Issue

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