Happy New(sletter) Year!!

What a Ripper 2017 Was!

So much happened at Kanga this year that we thought we could take a stab at putting down some of our highlights..

1/ Having so many Kangas compete in comps this year!  
Competing is a new skill for most of you and can be daunting but so many of you took comps on enthusiastically with a huge level of success, teamwork and sportsmanship AND how many PBs went down?!! Hellz yeah!

2/ The success so many of you had during the Health and Fitness Challenges demonstrating that a bit of discipline and small lifestyle changes can reap great results. So proud!

3/ As always the camaraderie of the shed is a huge highlight! To think most of you didn't know each other when you started out at Kanga and now so many friendships, training buddies and comp teams have been formed. Not to mention the support you all give each other during sessions.  I know it's corny but you guys are what makes Kanga such a great shed! (Little tear rolls down cheek).

AND biggest highlight...drum rolllllll...Dat doing all the Chrissy comp WODs in that bloody huge and hot Superman suit!! Lol!

Coming up this year...

The Inaugural Kanga Oly Classic
Oh yeah you asked for it so we are giving it to you. 
4 x 1 hour weekly Olympic Lifting Superclasses and then,
​on the 5th week, the Kanga Oly Classic.

Here's the deets:
1 weekly Olympic lifting sessions for 4 weeks
Starts Saturday 20th Jan through to Feb 10th
6:15am - 7:15am
Then
Sunday 21st Feb will be the
​Kanga Oly Classic!!
6 lifts - 3 Clean and jerk and 3 snatch to get your highest score.
The morning will feature guest judges and real, actual prizes and trophies for things like:
Heaviest lift per bodyweight
Most improved
Best technique
Best fail
(Not all locked in but it's what we are chatting about).
Cost is $15 for the whole 5 weeks.
Are. You. In?!!

The 2018 Open

​Get ready and get excited ​'cause the CrossFit competition season is only 7 weeks away!

The Open kicks off this year week commencing Feb 22nd and one WOD per week will be released for 5 weeks. As usual we will be running the WOD during one Kanga session as well as giving you the opportunity on Saturdays and during Open Gym times to give it a hit out.

The best way to prep is to show up regularly and follow the Kanga program as it will include plenty of workouts to get you OPEN READY!

Also, if you are competing (and you are) then now is the time to really focus on achieving good movement standards for all reps.

​More tips and details in our next newsletter.

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Other stuff coming up....

• Become part of the 100, 200 and 300 Kanga Club! You receive a special (free!) 2018 Club T’Shirt with a different colour shirt for each achievement.

 

• Kanga Team Competitions: Every few months we will be holding an in-house kanga team comp. The feedback from the last one was so good we decided to make these regular! The first one won’t be until April 7th – one week after the opens finish!

 

• Health and Fitness Challenges: We all like a good challenge to keep our motivation up. To kick off the year we will be having two! ​​​One for those who haven’t done one – our Scaled Challenge, and one for those who are after a little more we have the Rx Challenge. 

The Scaled will focus mainly on nutrition and weight management. It is perfect for those who want to get their nutrition in order and put together a diet that can be maintained for the whole year as well one that will help meet your weight goals.

The Rx Challenge will focus on eating for performance, as well as training goals and performance goals in the gym and for competitions. You don’t have to be elite to go in this, you just have to think you’re elite! More details coming out very soon….

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Kerry is a big LOSER!

Yep it's true, Kerry won our last Challenge and her goals were to lose fat without losing muscle mass. We determined Kerry was not eating enough to maintain her activity levels and also keep her muscle. She agreed to make the brave decision to follow our guidelines and up her total daily calorie intake.

We also had to shuffle her carb, protein and fat intake around to keep her muscle mass and have enough energy to do her exercise sessions. This meant eating an extra 400 calories per day! Kerry logged all her food intake and stuck to the guidelines. We’re very proud to say that after 8 weeks she managed to lose 5.5kg of fat and gain 1.5kg of muscle. Her body fat percentage went from 27.4 to 20.3!

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                 Specialty Programs NOW on SugarWod
We have a gymnastics and weightlifting program available free for all Kanga members. To access them just go onto SugarWod and change your screen from Workout of the Day to one of the other options. For Gymnastics there are three levels:

• Scaled is for those working towards a chinup, toe-to-bar and HSPU
• Intermediate is for those that are working towards kipping chin-ups and HSPU and linking their T2B
• Rx includes bar and ring muscle ups and butterfly chin-ups.

The weightlifting is a more advanced program, however anyone that has about 6months or more of CrossFit under their belt will be fine.

The programs start on Monday November 27th. There are three workouts a week posted on Monday, Tuesday and Wednesday. I would suggest doing them before or after your normal sessions – they should take about 30mins.

Make sure to start at the beginning and have a rest day between each session. There are videos that explain the drills, however if you have any questions just see one of the trainers.

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Attendance Competition Winners

Congratulations to the following Kangas who achieved 100 sessions between June 1st and December 31st: Aaron, Abby, Ashes, Ashoo, Chris, Daneka, Dat, Ellen, Glen, Hine, Jacqueline, Jay, Jaz, Kay, Kerry Lagi, Nate, Paul, Pauline, Sammy, Sam, Sarah, Syna, Utu and Vicki.
Nate achieved the highest attendance with 214 sessions and Ashoo was 2nd with 154. That’s an awesome achievement from both Kangas for just 7 months.
And just in: Congrats to Vanja and Kay who each won the $200 cash prize! Vanja will definitely need it as she is away on (yet another) overseas trip – a nice surprise to come home to.
Next year we will have a 100, 200 and 300 club. So make sure to start your year off well and start collecting your shirts!
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                        CrossFit comps coming up...

• WODstock Event 4 Summer Series: January 27th at Qld Sports and Athletics Centre. Spots are still open for Scaled, Rx and Masters teams of 3 guys and 3 girls. We have one team already registered, so come and join us for a full day of wodding! Find the info at: http://www.wodstock.com.au/register-now
• Masters League Throwdown: Sorry, this is for the 35 years and over Kangas. There are 3 main stages to the Masters League. The first is the Throwdown which takes place on Feb 10th at Wiser1. There are three divisions and 5-year age groups from 35 years and over. Your entry also includes entry into their on-line competition which starts on the 11th May. Check it out at http://www.mastersleague.com.au/event/qld-ipswich-throwdown-2018/
• CrossFit games Opens: This is the Biggie! It starts on 22nd Feb and goes for 5 weeks, with one WOD done every week. It’s normally around $25 and for that you get to compete with about 350, 000 other people from around the world! All info can be found here: https://games.crossfit.com/