September/October Newsletter

It's back - the
Kanga Krissy Party and Partner Komp!

Ho! Ho! Ho! It's on Saturday December 16th. Kanga Krissy celebrations, like last year's, will be made up of:

1/ Kanga Partner Komp - 8:30 - 11:00am

Oh yesss grab your partner, get your costume sorted - this year's theme is famous partners - show up and let's go! There will be a number of different divisions to be announced so everyone has a red hot chance of taking home massive prizes and great honour!

2/ Trivia Night Kicks off at 6pm

Bring a plate, bring a date and get ready to answer heaps of trivia questions.  Here are some samples:

What is a SABUKBP?
Who won the 2017 CrossFit Invitationals?
​How much is a tall, skinny flat white at Zarraffas?
Which two Kangas just became Aussies?
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3/ Party time!

Oh yeah let's see if we can bring back DJ Barry for this year's PARTEEEE.  Once the trivia night is over we will dim the lights, set up the beer pong and let the Kangas loose for some dirty dancing and disco moves.

Cost - Comp only $15, Comp plus Trivia $20, All three $25. Any one $15. Family and friends welcome!
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Kangas Go Komp Krazy!

Over the past 2-3 months we have had Kangas killing it at comps everywhere! We had the Games Team Series - Online Comp, Electrify out at Ipswich, Masters League down the coast and, right now as I type this, there are Kangas downstairs setting up for the WODStock online comp.  Honourable mentions go to Glen who came first in his age group for Aust/NZ in the Masters League and Ash and James and Jay who took out gold, gold, gold at Electrify. Champs!

Dion wins 4 medals at the recent Masters Weightlifting Champs. He came away with a snatch of 85 kg and a Clean & jerk of 106 kg, for a total weight of 191 kg. This was good enough for first place in Australia and Oceanic, and 2nd place in Pacific Rim and World Cup in the 50-54 years, 85kg division. 

Comps coming up...
Torian Pro - Sat 11/12 November - Go cheer on Dat, Tom, Sammy and Caroline who will be competing in the team scaled.
CrossFit LiftOff - Starts on Dec 1st and gives you four days to get your best Snatch, Best Cl&J plus one workout. It's only about $20 and is a great motivation to focus on your Olympic Lifts. For more information go here: https://games.crossfit.com/liftoff
Allstars Affiliate National Finals - Sydney 2/3 December - Dion, Cherise and their team mates will be hoping to bring the trophy home to Qld!
Boxfit Champs - the last round for this online comp is Nov 23 - 26 so you can still sign up - http://www.boxfitchamps.com.au
The Cub Games - this is the equivalent of the CrossFit Games but for children aged between 7 and 14 years. it will happen at the same time as the Opens (late Feb for 5 weeks) and will be in the same format i.e. one WOD released every week. registration isn't open yet, however if you want to find out more and join their mailing list you can go HERE

8 Week Challenge Update

This challenge is all about developing lifeskills to help you get to, and maintain, a healthy weight. It's about understanding that there is no quick-fix diet, and that to keep an ideal weight is not just about what you eat, but also about other factors such as sleep, stress, and activity.
This is the last week of the challenge with our final scans being thursday Nov 8th! Kangas taking part have been receiving points for doing weekly challenges, for training sessions plus various other things. the person with the most points wins $150 with 2nd place getting $100. Plus we have prizes for all members of the winning gender. So it's girls versus boys!
Going by the current points, it is  definitely going to come down to the last scan, with points been given for fat loss and muscle gain BUT points taken off for muscle mass loss! As of last week, we have six people within 6 points of each other! They are Ellen and Kerry on 73 points, Aaron on 72, Azeema on 71, Ashes on 70, and AJ on 67.
Best of luck everyone for your scans

To rep or no rep - that is the question...

With the WODStock comp in full swing now seems like a good time to talk about reps and judging. It is difficult to no rep a team mate, you see them working hard and giving it their all and then you are expected to call 'no rep' when it is easy to let it slide.  Few things:

+ Before you start the timer make sure the judge and the athlete both have a complete understanding of the movement standards.
​+ Judges get your athlete to do a few reps of each movement so you can let them know if they are meeting the standard.

+ Judges position yourself so you can see your athlete perform the movement clearly e.g. if it is a squat you need to stand off to the front and side so you can see hips below knee - this is difficult to judge front on.  Same goes for chins, T2B, C2B etc.
+ If the athlete does a borderline rep i.e. close to but not to standard then give a warning e.g. 'bit deeper'. If the athlete does not meet the standard on the next rep then it's 'no rep'. If the athlete is clearly not meeting the standard then call 'no  rep' loud and clear and let them know what for so they can correct it.
+ Athletes if your judge gives you a warning or a no rep improve your standard, don't argue and just get on with your workout.
+ Judges be loud, clear and confident in your rep counting and calling.
​+ Athletes if you are at a comp please remember to thank your judge no matter what you thought of them.  No judges = no comps!

And here is our big tip:
If you are aiming to compete regularly listen to your coaches during sessions, they give you tips on movement standards all the time. Try to meet the correct movement standards during your everyday session as it just makes competing that much easier.  If in doubt ask.

Kanga Welcomes 2 New Aussie Blokes to the Shed

​In a Kanga Koincidence JP (formerly Scottish) and Paul (formerly South African) received their Aussie citizenship on the same day at the same place recently .   The two had never met but knew of each other through scoreboard stalking (JP 5.30am and Paul 8:30am attenders). They sought each other out at the ceremony. Pretty cool hey maaaate?! (Could only get better if they fell in love and got married awww.)