The Box: February 2022 Newsletter – Issue #2

January has started out well and it’s good to see everyone has resumed working out with so much enthusiasm, well done to all. I also take this moment to say a special shout out to all our new members who have joined this month, it’s a pleasure to see our community growing everyday, Karibuni sana!

As briefed earlier, our focus in January has been on overhead squat strength cycle and on the gymnastics side we had strict pullups and handstand pushups. It’s been good to see many of us ringing the bell excitedly as they set new PRs (personal records) on their overhead squats, well done. The same focus continues for this February month before we move to the next 2 months focus areas which will be Olympic lifting cycle and Leading Ladies week as we join to celebrate the International W o m e n s Month in March.

How have the double unders been for you? It has been a thrill for my coaches and I to see many of you perform your first Double Unders, with some of you even managing to do some back to back, nothing gives us greater joy. February we move on to a new skill focus, please check out our Skill Focus for the month section in the newsletter for more details.

Thanks to everyone who was able to make the Mobility Workshop on 28th of January, we had a great turnout. I hope you guys learnt something and will apply this in your daily fitness regimen to help you move better and safely.

This month our big news is around one of the biggest events in the CrossFit world, the CrossFit Open. This is an event that brings the whole CrossFit world together for 3 exciting weeks where we get to perform the same workouts across every CrossFit Box in the world and see how well we perform. Being our maiden event here at CrossFit254, I am super excited about us doing it. Please see more details on the Open in the next page. Looking forward to a great February month.

Health is Fitness. Fitness is Health.
Coach Wilson

WELCOME TO THE CROSSFIT OPEN!

Whether you are a serious athlete who is in great shape or someone who is new to CrossFit and just looking for a fun challenge, the CrossFit Open is the event for you! It is a celebration of all we love about CrossFit, challenging workouts in a fun environment with your CrossFit community cheering you on.

The workouts happen over 3 weeks that bring the entire CrossFit community together making it the largest participatory sporting event on earth with thousands of athletes at all levels and from different backgrounds working out together in a fun and competitive environment.

How does it work?

For 3 consecutive weeks, a workout will be released by CrossFit HQ in the US on Thursday 12pm Pacific Time which as per our local time will be Thursday 8pm.

The dates are as follows:

  • Open Week 1: Thursday Feb 24th to Monday Feb 28th
  • Open Week 2: Thursday March 3rd to Monday March 7th
  • Open Week 3: Thursday March 10th to Monday March 14th
  • Everyone will have until Monday of the following week to complete the workout and submit their scores.
  • For us as a CrossFit254 community, we will do the Open Event on Friday evening, an event dubbed ‘Friday Night Lights’ which will start with the briefing from 4:30pm and followed thereafter by the workout at 5pm.
  • The event will run in heats of roughly 15 to 30 min each depending on the workout released. We will therefore need everyone participating to reserve a spot on Wodify as usual and come in at least 15 min earlier to warm up thoroughly before you begin your heat.
  • Each athlete will have a judge who will count their reps for them as well as ensure proper movement standards. If you would like to volunteer for judging, please let us know. A score sheet will be availed to the athlete at the end of the workout as a record for you to see how you performed.
  • The event will be open for everyone who wants to participate whether a member or a non-member. For non-members, they will reserve their spot by signing up on the whiteboard at the Box.
  • The Open will be FREE for all CrossFit254 members.
  • For all non-members a fee of KSH 300 per event will be charged.

For those who will wish to see how their performance ranks against the rest of the CrossFit global community, please register below. A fee of USD 20 will be charged.

CrossFit Leaderboard

Who can participate in the CrossFit Open?

CrossFit has something for everyone and the worldwide Open is no different! No matter what level you are at, there is a version of the workout for you. As you register, choose the version that you would prefer to do, either Foundation for those who are beginners to Rx version for our more advanced athletes.

There is also an Adaptive Athletes option for those who are differently abled, as well as Masters option for those who are elderly among us. So yes, CrossFit is for all, and we meet you at your level…. making the CrossFit Open accessible to all.

We will be sharing more information on the Open during the daily classes, as well as in our WhatsApp group, so look out for that and feel free to ask us any question you may have.

Sign up today and let’s create some wonderful memories together.

FEBRUARY SKILL FOCUS

Kicking Up to a Handstand

After a great month practicing the Double Under, this month we focus on teaching you every progression that will help you get to a handstand.

The handstand is a gymnastics movement that builds structural stability for the shoulder which helps in many other movements in CrossFit and also gives you proprioceptive awareness (big word I know, but it just means awareness of your body in space) when you are upside down.

We will allocate 4 days a week for practice after class.

Whether you are a serious athlete who is in great shape or someone who is new to CrossFit and just looking for a fun challenge, the CrossFit Open is the event for you! It is a celebration of all we love about CrossFit, challenging workouts in a fun environment with your CrossFit community cheering you on.

The workouts happen over 3 weeks that bring the entire CrossFit community together making it the largest participatory sporting event on earth with thousands of athletes at all levels and from different backgrounds working out together in a fun and competitive environment.

Healthy Habit Challenge Update

Kicking Up to a Handstand

The Healthy Habit Challenge continues, and it’s good to see everyone ticking off their progress on the whiteboard. Thanks to all of you who have shared their meal diaries and have put in the work in terms of 4 times a week daily workouts.

I also hope we are getting at least 7hrs of sleep as often as we possibly can. As we get to the end of the challenge on 18th of February, we would like to retest our fitness level using the On Ramp WOD we did at the beginning as well as take our body measurements again.

This will start from the 14th of February. Will we go faster in the same time or will we increase our intensity by using a heavier wall ball, or maybe even throw it higher? This will provide you and us with useful data that we can discuss when we meet to have the closing workshop on Friday the 18th of February.

We also anticipate having a guest speaker for the day so look out for more details on the same.

Whether you are a serious athlete who is in great shape or someone who is new to CrossFit and just looking for a fun challenge, the CrossFit Open is the event for you! It is a celebration of all we love about CrossFit, challenging workouts in a fun environment with your CrossFit community cheering you on.

The workouts happen over 3 weeks that bring the entire CrossFit community together making it the largest participatory sporting event on earth with thousands of athletes at all levels and from different backgrounds working out together in a fun and competitive environment.

Download & Read Offline

February 2022 Issue

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