The Box: January 2022 Newsletter – Issue #1

Happy New Year CrossFit254 Community! I hope the holidays were good and your 2022 is off to a great start for you and your family.

December was a highlight for us in many ways and we are especially thankful for the great turnout we had during our Christmas WODs for CrossFit as well as the Young and Fit classes. Wasn’t that fun? Now I know we all let go a bit during the holiday season and that is ok…what is important is you deciding that now, today, is the time to get back to working towards a better healthier you. And this all starts by focusing on your fitness and nutrition goals.

The best part is, you don’t need to overhaul your life, you just need to make a commitment to start. We here at CrossFit254 are committed to working with you and have great things in store for you this year to help you get there. Our promise to you remains.

Let’s make 2022 count!
Coach Wilson

Start off your 2022 right with our ‘Healthy Habit JumpStart’ Challenge

We all want to be healthier, but getting into a daily healthy habit is often not easy. Many of us seek to set goals, some are vague, while others are specific. Specific goals are good because they are concise, and it gives us a clear opportunity to track our success over a period of time.

However, we know they can also be scary because we know that picture of success becomes blacker and whiter. To overcome this, we believe setting reasonable goals and then striving to accomplish them is a rewarding pursuit that keeps life, and training, intense while fun!

The Healthy Habit JumpStart Challenge is a 40 day commitment starting from January 10, 2022 until February 18, 2022. This is a challenge specially designed and customized for us as a CrossFit254 community. By signing up, we will ask you to commit to the following 3 things:

  • Exercise at least 4 times a week
  • Eat only that which you can harvest or kill (eat nothing processed at least 6 days a week)
  • Sleep at least 7 hrs. every day

To set you up for success, we believe there is power in doing this together as a community. Public goal sharing makes you accountable and is a great way to invite the community to support your efforts and motivate you.

Skill Focus: Double Under Month

As we work on bettering our performance, every month we want to focus on learning a new skill…and this month we shall be focusing on the Double Under (DU). Gymnastic movements get better by practice, and practice is therefore what we shall do! Every day after class we shall allocate 10 min to practice DU’s for everyone.

What to expect:

  • Break down of what a Double Under constitutes
  • Get to know what could be limiting you and how to overcome that
  • Simple progressions to your first Double Under
  • How to string Double Unders together

For those who are able to do Double Unders, we will work with you on how to do them faster and be more efficient For the following month’s skill focus, we would like to get your feedback on what you want to learn, and the skill that has the most requests shall win the skill focus for the month! So let us know what you want, we can’t wait to hear from you.

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.

Mobility Workshop: Focus on Lower Body Mobility

Many of us focus on improving our strength and performance but little time is paid to improving your mobility which is critical for sustainable long term athlete performance, safety and ensures proper movement patterns.

Get to learn about your body’s limitations, deficiencies and imbalances for the lower extremity (Hip down) that could be limiting you from full range movements and or hindering progress and what you can do about it based on the 3 pillars of Mobility, Stability and Strength.

Date: 21st January 2022
Time: 4:30pm to 6:30pm
Charges: Free for all members, non-members pay KSH 300

No event found!

This is an exciting global competition that unites the CrossFit Community by bringing together hundreds of thousands of athletes in a one all-inclusive competition. It is a 3 week event where anyone – regardless of fitness level or ability – can compete in the world’s largest participatory event in history. The CrossFit Open is the time we get to see how we perform compared to other CrossFitters around the world. Isn’t that just incredible?

We will be sharing more details about the CrossFit Open in the coming weeks as it is one of the highlights of our year. The Open is scheduled to kick off on Feb 24th and run until March 11th. Our programming for January and February will help us prepare for some of the movements we will do in the Open.

More about the CrossFit Open

What Is The CrossFit Open?

Download & Read Offline

January 2022 Issue

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