Join the ever-growing craze and get fighting fit for life

MBOMBELA – “We are Nelsparta.” This phrase which originates from the film 300 has since been modified to become the battle cry of CrossFit Nelspruit’s Spartan-like athletes. For the past year, CrossFit Nelspruit has been transforming couch potatoes into healthy and confident athletes.

The main man inside the box, a CrossFit term for the place where workouts are done, is Ruhan Koekemoer, a certified trainer who has done every imaginable programme.

“Now that I train with CrossFit. I do not want to do anything else,” says Ruhan who has a tattoo to underscore his dedication to fitness.

He has completed a level-one course in CrossFit coaching and with his vast experience was able to acquire an affiliated branch in Mbombela.

According to Ruhan, it can be summarised as a tool to create general physical readiness.

“This equates to being prepared for any physical task, whether it be changing a tyre or swimming a few laps in the pool.” Scaling is an important component of CrossFit that gives each athlete the ability to enjoy a satisfying workout without being intimidated by experienced ones.

“Warm-up and skills transfer is also crucial as this limits injuries, while also improving technique. It is all about being effective and not about the number of reps you can do. No rep is worth the injuries,” he admitted.

There are nine basic exercise moves that form the core of any CrossFit activity. The air squat, shoulder press and deadlift are the first three. This is then followed by the front squad, the push press and the sumo deadlift high pull. The most difficult is the overhead squat, the push jerk and the medicine ball clean.

“A typical snatch manoeuvre would incorporate a number of these moves. The secret is to know how to correctly apply them.”

What differentiates CrossFit from other programmes is that it can be done out in the open as well, where running drills and traditional physical training drills are used.

According to Ruhan, there has been a steady growth in locals joining. “Every session is a different challenge. You can always train harder, become faster and improve your technique.”

One of the biggest advantages is the ability to monitor results and to keep in touch with other CrossFit athletes through an app that can be downloaded at any app store.

“You can record and update your scores, update your progress through charts and graphs and do a host of other handy things,” says Ruhan.

The competitive atmosphere at CrossFit can be utilised in tournaments where the world’s fittest compete in the ultimate challenge of mind and body, such as the CrossFit Open which is regarded as the Holy Grail.

Last year 207 000 athletes from around the world competed to achieve the title of the world’s fittest.

The top 50 in the world then compete at the CrossFit Games in the US.

Ruhan also mentions that CrossFit defines fitness in its own terms, which is scientifically monitored to ensure continued strength and endurance development.