Sure, you’ve heard of the “make a list and stick to it” tip when grocery shopping. It’s a great piece advice, and I usually keep it in mind. However, I also make sure to stock up on my favorite products when they go on sale. My husband and I plow through peanut butter and oatmeal like it’s our job, so when they go on sale, I make sure to buy them even if we haven’t run out yet. I know that we’ll use these items at some point, so I might as well stock up and save a little money.
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CrossFit is like period sex. And not because they both have some serious—though admittedly different—health benefits. Rather, people typically fall into an “I love it” or “I hate it” camp for each.
Devotees of the “sport of functional fitness” (as CrossFit is known) claim it’s the best and fastest route to health, while skeptics point toward the risk of injury. As with most polarized subjects, that’s in part due to the fact that many people are a little bit fuzzy on the details of what CrossFit actually entails.
“There’s a lot of misconceptions around what CrossFit is,” says Dave Lipson, CrossFit Level Four Trainer and founder of Thundr Bro, an educational fitness platform. “People think it’s all what you see on TV, that it’s just the professional CrossFit Games athletes you see on ESPN, but it’s not.”
With that in mind, Health spoke to CrossFit experts to find out exactly what CrossFit training is, the benefits of CrossFit, and how to know whether or not CrossFit is for you.
RELATED: 7 Things to Know Before Trying CrossFit
Chances are you’ve heard the generic yet succinct CrossFit definition: “constantly varied, functional movements, executed at high intensity.”
But what does that actually mean? “From an exercise perspective, CrossFit takes all aspects of fitness and sports, cherry picks the best, most effective, and most applicable to everyday life, and combines them together," says four-time CrossFit Games champion Rich Froning, founder of CrossFit Mayhem, a box—CrossFit speak for gym—in Cookeville, Tennessee.
In short, functional movements are those that mimic the things you do outside the gym: carry groceries from the car to the kitchen, pick up a baby or chair off the ground, climb stairs, get out of bed. “These functional movements reflect the best aspects of gymnastics, weightlifting, and monostructural [or cardio] exercise,” says Tony Carvajal, a CrossFit Level One Trainer and RSP Nutrition athlete.
Cardio? Check. Heavy lifts? Check. Mobility work, flexibility training, and body control? Check, check, and check. “It’s a workout program that integrates multiple sports and training regimens all in one,” Carvajal says.
CrossFit isn't a franchise (like your local Pizza Hut); instead, it’s an affiliate, explains CrossFit Games commentator Tanya Wagner, a CrossFit Level Two Trainer at CrossFit Apex in Bucks County, Pennsylvania. “That means every box has its own individual programming and style. It’s not one-size-fits-all.” There are over 15,000 CrossFit boxes worldwide.
That said, generally, CrossFit classes last an hour, broken down into four different components: a warm-up, strength or skill, workout of the day or WOD, and cooldown or mobility session.
The warm-up is basically foreplay to the WOD. It’s meant to prepare your joints for the movements ahead. The strength component has one goal—you guessed it—to make you stronger, but it can take different forms. For example, you might be tasked with sets of one repitition of the maximum you can deadlift or six sets of three power snatches. A skill workout is intended to help you improve your ability to do a specific exercise, like double unders, toes to bars, or handstand walking. Typically, the skill that you work on will make an appearance in the WOD.
The WOD, which is also sometimes called a metcon (short for metabolic conditioning), is the meat and potatoes of CrossFit training. You'll perform a certain combination of exercises either for a set amount of time or until you've completed a specific number of reps. If you’re accustomed to 60 minutes of nonstop movement in your favorite bootcamp, you might be surprised to learn that most CrossFit workouts only last five to 15 minutes (and that anything longer is considered an endurance WOD).
There are so many possibilities for a WOD that you won't see many CrossFit workouts more than once at a gym. But there are a few benchmark workouts (which are usually named after women: Fran, Grace, Diane) and hero workouts (which are done in honor of fallen servicemen—the most famous is Murph), which can be used to track your progress over time and qualitatively show you that you’re improving, says Anthony Gustin, a certified strength and conditioning specialist and co-founder of Perfect Keto.
CrossFit training usually wraps up with a stretching and mobility session—or athletes will stretch on their own after a workout. For instance, after a “grippy” workout (think: pull-ups or jump rope), you might do a series of forearm stretches.
RELATED: 5 CrossFit Moves That Are Actually Easier to Master Than You Think
“Whether your fitness goal is to help you maintain your current fitness level, get just 1% fitter, lose weight, do a pull-up, or be able to lift a certain weight, CrossFit can help you reach it,” says Kyra Williams, a certified personal trainer and CrossFit Level One Trainer.
In fact, research backs up just how effective it really is. For example, a team of exercise physiologists out of the University of Wisconsin-La Crosse found that women who performed two different CrossFit workouts burned over 12 calories per minute and maintained an elevated heart rate throughout the entire session.
CrossFit can also have positive mental and emotional effects, Gustin says. “It teaches people that they are capable of more than they think. Gaining mental toughness and pushing yourself to new heights in a CrossFit class can trickle down to other parts of your life and give you confidence to tackle the unknown.”
There's also the community aspect of CrossFit. Sure, you could do a CrossFit workout by yourself, but part of the magic happens in the box, says Clint Fisher, CrossFit Level One Trainer and co-owner of CrossFit Charleston. “There is just something that happens when you get like-minded people in the same room. You lift each other up. You become a family.”
Despite gruesome stories you may have heard, probably not. A 2018 study deemed CrossFit training "relatively safe compared with more traditional training modalities." The researchers wrote: “Over the past several years, CrossFit training has been scrutinized in the mainstream media because of the supposed high incidence of injuries; however, these statements seem not to be supported by empirical evidence.”
What about rhabdo? While rhabdomyolysis—a condition where the muscle tissue breaks down so severely that it can mess up the kidneys—is a real risk of any high-intensity workouts, it's no more common in CrossFit than any other workout, Lipson says. Plus, it's avoidable with smart coaching and thoughtful programming, he adds, not to mention listening to your body and building up workout intensity gradually.
RELATED: My CrossFit Transformation Was Much More Drastic Than I Expected—but Not for the Reason You'd Think
Maybe you’ve heard CrossFit addicts swear the sport's for anyone. Or maybe you’ve noticed the age diversity on the official CrossFit Instagram. But CrossFit really is for anyone. “We have former football players working out with people in their 70s and 80s and new moms,” Lipson says.
How is that possible? While every workout will have suggested weights and movements, the majority of people at most CrossFit boxes do something called scaling. “Scaling allows anyone to complete the same workout simply by altering the weights and movements based on the athlete's ability in order to produce the same level of intensity,” explains Carvajal.
For example, if a workout calls for 50 reps of toes to bar, the coach might have one person scale it down to just 25 or another person just touch their knees to their elbows.
RELATED: The 6 Best CrossFit Shoes for Women (Because Regular Sneakers Won't Cut It)
First, check the official CrossFit affiliate map to find box locations near you. Then do some research.
“The longer the gym has been around, the better," Carvajal says. "If a gym has been around at least five to six years, that’s always a good sign.” He also recommends looking up how educated the trainers are. “Most gyms will have the coaches' credentials on their website. The more certifications and accolades the better.”
But credentials aren’t everything. A coach's actual leadership style, communication skills, and emphasis on form and safety in class are what Wagner says matter most. “You should find a place that you personally feel comfortable getting all your questions answered.”
Don’t be afraid to box shop either. “Every box has a different community and vibe,” says Lipson. “Some are younger, some are older. Some are more competitive, while others have a more community vibe.” If you’re not vibing with one particular CrossFit space, try another.
Once you find a box, the only real way to know if you like CrossFit is to try it. Like we said: Just like period sex.
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We are under the astute leadership of the President of Salga, who also serves as the President of United Cities and Local Government. I represent the local fraternity of our country.
I’m a living testimony that we are living and enjoying the right of life, dignity and liberty.
As organised local government, we must start by acknowledging the massive progress that we have made over the past 18 years of our democratic dispensation. This includes the provision of basic services to so many of our people.
It further includes the rapid development and quality of infrastructure, the increased mobility investment in social amenities and massive progress in financial management and institutional resilience.
This is highlighted clearly in the 2017 StatsSA non-financial census of municipalities, which confirms the numbers of consumers receiving services from our municipalities increased in the provision of sanitation, electricity, water and solid waste.
3.6 million indigents benefit from this. They receive 6 kilolitres of water for free, 50 kilowatss of free electricity. This is meant to benefit the poor.
Municipalities are under extreme cash flow constraints with over 123 municipalities collecting less than 80% on a monthly basis. The aggregate municipal consumer debt amounts to R158 billion.
OUR CLIENT WITHIN THE CLEARING AND FORWARDING INDUSTRY IS SEEKING TO EMPLOY A JUNIOR SHIPS AGENT IN CAPE TOWN
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
Applicants must reside in CAPE TOWN or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
To apply for this vacancy please access this job advert on a desktop computer.
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ASSISTANT BRANCH MANAGER REQUIRED IN MONTAGUE GARDENS
Requirements:
Applicant must reside in PIETERMARITZBURG or surrounding area.
Please take note: If you have not been contacted within 14 days, please consider your application unsuccessful. Your details will be held for future vacancies.
To apply for this vacancy please access this job advert on a desktop computer.
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Durban – South Africa, heavily favoured to waltz to victory in the first Test against Sri Lanka in Durban, are off to a shaky start.
The visitors won the toss and elected to bowl on the opening morning and it proved to be exactly the right decision as the Proteas batsmen limped through their first innings.
SCOREBOARD: SA v SL – 1st Test
At stumps on day one after play had been stopped due to bad light, the Proteas had been dismissed for 235 in their first innings while Sri Lanka were 49/1 in their reply, 186 behind.
Dale Steyn (1/10) got the only breakthrough for the Proteas when Sri Lankan opener Lahiru Thirimanne (0) played at a wide ball unnecessarily to find the edge.
The day belonged to Sri Lankan left-arm seamer Vishwa Fernando, who claimed career-best figures of 4/62 as South Africa tried and failed numerous times to take control of the game.
If it was not for Quinton de Kock’s fearless 80 off 94 (8×4, 1×6), South Africa would have been in serious trouble.
The Proteas wicketkeeper, elevated to No 6 in the batting order, was eventually the last man out as he looked to take the attack to the visitors with no support left from the other end.
There was also resistance in the form of Temba Bavuma (47) and Faf du Plessis (35), but the Proteas were in trouble from the very beginning as they fell to 17/3 with Dean Elgar (0), Hashim Amla (3) and Aiden Markram (11) all falling in quick succession.
There is plenty in this Kingsmead wicket for the seamers and that will encourage South Africa given they have gone in with a bowling-heavy attack that includes all Steyn, Vernon Philander, Kagiso Rabada and Duanne Olivier.
It may have been a good toss to win, but the Sri Lankans still had to put the ball in the right areas and they showed largely impressive control and accuracy throughout the day despite the Proteas going at a run rate of nearly 4-per over.
Elgar (0) was first to go when he feathered a Fernando delivery that had just nipped away slightly through to Niroshan Dickwella behind the stumps.
There was then a moment of controversy when Amla on 0* at the time, survived a massive shout for LBW off Fernando.
The bowler seemed convinced as he went up for the appeal only for umpire Aleem Dar to rule ‘not out’ despite what looked a very good shout to the naked eye.
Dimuth Karunaratne, captaining his country for the first time, then took his time consulting his team-mates before signalling to send the decision upstairs for the review.
Bizarrely, that request was overlooked by Dar before it was incorrectly ruled that the maximum time of 15 seconds allowed to request a review had passed.
Replays revealed that Amla had, in fact, been trapped plumb LBW but with the review not triggered, he survived.
It didn’t make the world of difference.
Amla was out caught in the slips off the bowling of Lakmal without offering a shot as South Africa were reduced to 9/2.
Aiden Markram (11) was next to fall as he became the impressive Fernando’s second victim with an absolute cracker of a delivery.
Markram had looked to get forward, but Fernando landed the ball perfectly and moved it back in to the right-hander beat the inside edge and leave the hosts 17/3.
That brought Bavuma and skipper Du Plessis together, and the pair began fighting hard for every run with a series of quick singles scattered in between some resolute defence that saw them card a 72-run stand.
Du Plessis fell in the final over before lunch when a Sri Lankan review saw him given out for edging a Kasun Rajitha delivery down the leg side.
Bavuma’s resistance ended in the most unfortunate fashion. He had batted with superb application in trying conditions and had clawed his way to 47, but he was run out after backing up at the non-striker’s end.
De Kock had driven Fernando straight down the ground, but the bowler managed to get the slightest of touches with his foot before the ball deflected onto the stumps and replays revealed that Bavuma was short of his ground.
Sri Lanka will resume on the second morning with Karunaratne (28*) and debutant Oshada Fernando (17*) at the wicket.
Deputy Minister of Justice and Correctional Services Thabang Makwetla says he has asked to appear before the judicial commission of inquiry into state capture, headed by Deputy Chief Justice Raymond Zondo.
“I have submitted a request to appear before the commission. I trust that this application will be granted,” Makwetla said in a statement on Wednesday.
“This is not because my name has been mentioned in the commission’s proceedings, however, it has always been my conviction to make a modest contribution towards efforts to arrest the threat of a backward slide in our national transformation project.”
All those who believe in the devastation corruption could lead to, and its incompatibility with development and freedom, must do everything to ensure that the commission succeeds, he continued.
Former Bosasa employee Richard Le Roux testified earlier this month that he was tasked with installing security upgrades at various ministers’ and government officials’ homes, such as Mineral Resources Minister Gwede Mantashe, Environmental Affairs Minister Nomvula Mokonyane, ANC MP Vincent Smith and Makwetla.
‘We have to combat corruption’
But Makwetla said the information was not new: “I have previously responded to the evidence submitted before the commission about an electric fence and an alarm system that was installed at my home and I will deal with it again when I appear before Justice Zondo on the date that I am granted,” he said.
“We have to combat corruption in all its manifestations if the dream of those who gave their lives generously for this country to be free must not lie in ruins,” he added.
This past weekend, Mantashe gave journalists a tour of his properties in Boksburg, Cala and Elliot. He maintained that upgrades were handled by his ANC security team and that he was not aware that Bosasa had installed the cameras.
Meanwhile, the Hawks arrested six people last Wednesday for corruption, money laundering and fraud relating to Bosasa.
They included former Bosasa COO Angelo Agrizzi and former correctional services commissioner Linda Mti. They are currently out on R20 000 bail each.
*This story has been updated.
Incontinence is the umbrella term for people suffering from bladder control issues.
According to the Global Forum on Incontinence, 8.7% of the world’s population suffers from incontinence. Women are more likely to suffer from the disorder than men, and 12.4% of women are affected, compared to only 8% of men.
Researchers are now literally shining a light on issues of bladder control and dysfunction, as the science of optogenetics has made significant strides over the last couple of years.
Optogenetics or “light therapy” is the process of using light to influence or control genetically modified cells.
Hyperactive bladder signals
Hyperactivity of brain-to-bladder signals are most commonly the cause of urinary incontinence.
A new study shows how researchers made use of light-emitting diodes (LEDs) in order to stimulate the nerves in the bladders of rats suffering from bladder control issues. Researchers from Washington University developed a device that, when implanted in the bladder of the animal, is able to stimulate and influence the nerves of the bladder.
The device is made up of a small metal ring, green LED lights and a control centre. It also has a small battery that can be charged wirelessly.
According to the study, the device is able to detect when changes occur in the bladder. It also detects when the animal experiences frequent urination. Cells within the animal’s bladder were genetically modified to be sensitive to light. When the device detects changes in the bladder, the LED lights switch on. These lights then act upon the modified cells and prevent the urination signals from reaching the brain.
Current situation
This kind of technology can change the way incontinence is treated.
Currently many women are subjected to vaginal mesh surgery in an attempt to solve the issue of incontinence. This surgery has, however, left some women suffering from extreme abdominal and nerve pain. In some instances the lives of patients were jeopardised due to infection.
Other forms of treatment involve electric stimuli, where an electric current is targeted at the parts of the body involved with brain-to-bladder signalling. The downside of this approach is that these currents tend to also affect other parts of the body, potentially causing harm.
According to Robert Gereau, one of the researchers of the optogenetics study, “Bladder function is quite similar between rat and human… But before the device can be developed for possible human use, some modifications will be required. Because the human bladder is thicker, red lights which penetrate further into tissue may be needed instead.”
Image credit: iStock
Boekhouding van transaksies in rekeninge, besigheidsrekeninge, debiteure en krediteure, prosessering van fakture, maandstate, ens. Kennis van daaglikse, weeklikse, maandelikse en ander periodieke nakoming van statutêre prosesse en rekonsiliasies ten opsigte van salarisse (PAYE, SDL, WVF, Vergoedingskommisaris / FEM), BTW, voorlopige belasting, inkomstebelasting en ander belastings en heffings. Kennis van SARS E-filling. Opstel van rekenkundige rekords tot op Inkomste- en Balansstaat. Opstel van bestuurstate. Opstel en byhou van bateregisters en te boekstelling daarvan. Hantering van navrae van debiteure en krediteure. Hantering van personeel en personeelsake. HR ondervinding sal voordelig wees. Salarise en lone en te boek stelling daarvan. Rapportering en skakeling met bestuur en personeel. ‘n Toepaslike B-graad of diploma in Finansiële Rekenkunde en Bestuur of soortgelyke kwalifikasie sal voordelig wees. 8 tot 10 jaar toepaslike ondervinding. Deeglike kennis van algemene rekenkundige beginsels en stelsels. Kennis van rekenaars en programme. Vermoë om onder druk, op eie en buite normale werksure te werk (soos verlang mag word). Bewese vermoë ten opsigte van bestuur, taalvaardigheid (Afrikaans en Engels) en om met mense te werk. Geldige rybewys en eie vervoer. Geen kriminele rekord.
Stuur aansoeke (VOLLEDIGE CV met afskrif van ID-dokument en kwalifikasies asook salarisverwagting) aan tani@razz.co.za