Cape Town - Summer is upon us and with it comes the realisation that the weight gained during winter will need some help in being shed. Across the city, home gyms are being pulled out of storage, sidewalks are being pounded by runners and gyms are crammed with reinvigorated fitness fanatics.
Generally, the city’s get-fit options are endless,and among them is the Cape CrossFit gym in Gardens, one of 10 such gyms in the city.
Used to shiny commercial gyms, I’m a little taken aback when I first walk into the facility. The walls are bare and there are no floor-to-ceiling mirrors or shiny stationary bikes.
“The box”, as CrossFit gyms are referred to, is purposely a sparse open space and slightly ragged in appearance.
It looks like a garage or warehouse that has been converted into a gym.
This is meant to encourage people to “throw down” and push themselves without worrying about dirtying the space, says head coach Chris Oman.
“We clean the box every day but… we want it to be just dirty enough,” says Oman. “If everything is clean and shiny, why would you want to mess up your hands?”
CrossFit is a worldwide fitness phenomenon founded in the US in 2000 by former gymnastics coach Greg Glassman and involves a programme of functional movements, such as running, jumping and lifting heavy equipment.
“Strength and endurance are important to us, but so is flexibility, co-ordination and many more physical skills,” says Oman.
He explains that the exercise regime focuses on “moving one’s body the way it’s designed to move” as opposed to muscle isolation.
This is why you won’t find any exercise machine at the box designed to target a specific body part. Instead, there are free weights such as barbells and kettle bells, jump ropes and rowing machines.
“As a training form we describe CrossFit as constantly varied functional movements performed with high intensity,” says Oman
I attended two introduction classes on Monday and Tuesday and because it was all about intensity, the first session was a shock to my system.
The beginner’s class was broken down into three parts. First was a warm-up session – a series of lunges and “heaven and earth” stretching exercises that work your butt, abs, back and quads.
“My legs and thighs took strain, but I was happy to learn how to do lunges properly without injuring my knees. This was followed by a series of squats, including overhead, front and wall squats.
Day two was more intense with 500 rowing strokes, 40 squats, 30 sit-ups, 20 push-ups and 10 pull-ups.
The class takes between 45 and 60 minutes, and includes a general warmup, a lot of movement preparation, usually a strength and skill element and then the classic CrossFit workout of the day.
“Some days are more lower body heavy, while on others we focus more on the upper body,” says Oman
The programme is universally scalable which means that everyone has done the “same” at the end of the session. “The only difference is that we will adjust loads, reps, and sometimes substitute movements to make sure each athlete is working at a level that changes them, but also keeps them safe,” says Oman
The best thing is that it’s for everyone.
“We have members at all ends of the spectrum.”
Liezel trades mountain bike for a bikini
Media personality and fitness enthusiast Liezel van der Westhuizen is swopping her mountain bike for a bikini as she pepares to take part in the annual Mr and Ms Fitness SA Champs at the Cape Town International Convention Centre next weekend.
Van der Westhuizen is no stranger to strenuous sporting events or strutting on stage, but says this upcoming experience is quite daunting.
“It’s completely different from modelling, where you walk on stage to show off clothing. This time I will be showing off my body and will be judged on it,” she says.
“Completing a mountain bike race or marathon takes grit, but getting your body toned, sculpted and then presenting it on stage, in front of thousands of people there to judge you, takes ‘challenging’ to a whole new level,” says Van der Westhuizen, who will be competing in the bikini category.
To prepare for the challenge, she has been training four to five days a week and had to give up “all the good stuff”, such as sushi and bread.
A support team – which includes a personal trainer, supplementation specialist and nutritionist – have been on hand to help.
“It’s been a race against time and I’ve pushed myself harder than I ever thought I’d be able to. The training’s been much tougher than I expected, and completely different to preparing for a sporting event. But after all the sweat and the occasional tear, I’m ready,” she says.
In addition to drinking two to three litres of water every day, she eats seven small meals a day and loads up on vital supplements such as Omega 3 and 6, Vitamin C, potassium and has included recovery fuel such as protein in her diet.
Van der Westhuizen says one of the biggest misconceptions about fitness events is that it’s all glitz and glamour. “This couldn’t be further from the truth. The driven participants are some of the most dedicated athletes I’ve ever met.
“Every day I watch ordinary men and women of all shapes, ages and sizes push themselves in the gym and stick to their stringent eating plans, determined to transform their bodies… I’ve seen new moms with baby-bodies metamorphosise into lean, toned and bikini-ready athletes in a matter of weeks. Watching that powerful transformation is incredibly inspiring.”
The Mr and Ms Fitness SA Champs starts on September 26, and the category winners will be announced on September 28. Follow @junivahealth for updates on Van der Westhuizen’s progress. – Nontando Mposo
Costs
There is no sign-up or drop-in fee, while an unlimited monthly membership fee is between R800 and R1 200. New members at the Gardens gym undergo a two-week basics course at which they are taught functional movements such as weightlifting with a barbell and assisted gymnastic exercises.
Cape Argus