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Search: Posts Made By: Ruhan Koekemoer
Forum: Fitness 12-09-2013, 02:27 AM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Talking Re: Maximum Pushups: How did/do you do it?

It usually comes out of no where, when I did my first 85kg overhead squat. I tried a PB on my split jerk, while I had the weight up there I tried, whooola, success.
Well done though. I'm still...
Forum: Fitness 12-06-2013, 08:39 PM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Re: Maximum Pushups: How did/do you do it?

Getting really close to that target, well done
Forum: Testimonials 11-30-2013, 01:58 AM
Replies: 1
Views: 21,099
Posted By Ruhan Koekemoer
That moment...

Had the best serotonin injection ever, Saturday WOD 3 power clean, 3 Front squat, 3 Push Jerk done in one set. 100% of athletes showed improvement in technique and PB. That moment when the...
Forum: Fitness 11-13-2013, 02:07 AM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Re: Maximum Pushups: How did/do you do it?

Old motorcycle injury recurring, left shoulder not happy, tried this morning again. Back to 25 unbroken after 2 week rest, how you coming on? My training partner up to 48
Forum: Running a CrossFit Facility 11-13-2013, 01:59 AM
Replies: 9
Views: 3,078
Posted By Ruhan Koekemoer
Re: Submitting my SA to crossfit HO

Thanks Adam, 15years in the fitness industry and finally finding out where I belong in it, Crossfit. Community and passion, that is Crossfit to me. Have submitted my essay, holding thumbs to become...
Forum: Running a CrossFit Facility 11-10-2013, 03:56 AM
Replies: 9
Views: 3,078
Posted By Ruhan Koekemoer
Submitting my SA to crossfit HO

I am about to submit my letter to HO to get box affiliation. I am truly passionate about the community and would like to get it right to get affiliated. Does any box owners have tips for me please?
Forum: Exercises 11-04-2013, 02:24 AM
Replies: 4
Views: 5,404
Posted By Ruhan Koekemoer
Lifting standards

What are the lifting standards in reality in the boxes for beginners, intermediate etc? PVC, 10kg, 20kg what are the most common used weights in the clean and jerk for beginners and intermediate...
Forum: Running a CrossFit Facility 10-31-2013, 01:28 PM
Replies: 7
Views: 4,108
Posted By Ruhan Koekemoer
Re: Starting Up A New Affiliate

This sport is about passion, get your designer to design one that you will be super proud off, loving what you have will give you confidence to proudly market your box. Have fun creating it
Forum: Fitness 10-24-2013, 07:37 PM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Re: Maximum Pushups: How did/do you do it?

Kiel, seems like our progress is about the same level, I have started a new push up routine, 10 chest touching push-up, 5 a side push up knee to elbow followed by push up stance knee to elbow on both...
Forum: Fitness 10-18-2013, 02:20 AM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Re: Maximum Pushups: How did/do you do it?

You're on bud, had a rest day yesterday, will do after my warmup today, keep you posted!
Forum: Starting 10-18-2013, 02:05 AM
Replies: 10
Views: 4,797
Posted By Ruhan Koekemoer
Re: CrossFit - How to start?

CrossFit will change your life, you won't go back to BB, the changes in your body that you're going to experience is phenomenal, the neuroendocrine response, power development etc. why want one thing...
Forum: Equipment 10-18-2013, 01:54 AM
Replies: 16
Views: 4,273
Posted By Ruhan Koekemoer
Re: What equipment do you wish your box had?

A stadium would be pretty cool, like the games has, fully equipped off course :super:
Forum: Running a CrossFit Facility 10-03-2013, 10:53 PM
Replies: 5
Views: 2,148
Posted By Ruhan Koekemoer
Re: affiliation

Thats what I love about this, the support is amazing, everyone understands the process and gets the job done. Crossfit for life
Forum: Competitions 10-02-2013, 09:05 AM
Replies: 2
Views: 1,931
Posted By Ruhan Koekemoer
Re: Online Sit Up Challenge - $200 First Place

We'll be doing this one tonight! What is the current high score?:)
Forum: Workout Logs 10-02-2013, 05:23 AM
Replies: 91
Views: 18,775
Posted By Ruhan Koekemoer
Re: Thunder's CrossFit log

Respect dude, nice tough workouts
Forum: Exercises 10-02-2013, 04:45 AM
Replies: 23
Views: 17,171
Posted By Ruhan Koekemoer
Re: Transition from girl pushups to real pushups

HAnd release push ups works best for my athletes, let them lie down, activate post terior chain and lift from the hips, wide grip, Ive experienced faster transitions from this method going to full...
Forum: Fitness 10-02-2013, 04:41 AM
Replies: 63
Views: 32,551
Posted By Ruhan Koekemoer
Re: Maximum Pushups: How did/do you do it?

Ill be doing my max push up again today, previous same as Kiel, 40, 80-100 seems like a great target. LOVE THE SPORT OF FITNESS
Forum: Nutrition 10-02-2013, 04:37 AM
Replies: 11
Views: 3,125
Posted By Ruhan Koekemoer
Ocsober

We implemented a fantastic idea that one of the South African radio station aired! OCSOBER - In October the 5fm station will be having no alcohol. As a Crossfitter here in Nelspruit we do things a...
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