CrossFit Enduro

Welcome to September!
After focusing on gymnastics all through August, look forward to refining our Oly Lifts this month.

We can't wait!

Coaching team development at CrossFit Enduro 🌟

Inducting our next batch of trainers D. (CF-L1) Maxine Vaswani-O'Donnell (CF-L2) Loofy (CF-L2)

Just like how we coach movements with progressions and actionable cues, we induct our trainers according to the CrossFit standard with lesson observations and specific areas for improvement for the next class 🥳

Way to step up, team. Onwards and upwards!

Woohoo, 1st week of September! Here's the line up for the week.

After building baseline body strength, we move up the CrossFit pyramid and focus on Oly Weightlifting this month.

Be ready!

Probiotics and prebiotics — you've heard the words, but do you know the difference? Here's the simple version.

🦠 Probiotics = live bacteria that colonise and support your gut
Best food sources: yogurt, kefir, kimchi, sauerkraut, miso, tempeh, kombucha

🌱 Prebiotics = the fibre that feeds those bacteria and keeps them alive
Best food sources: garlic, onion, leek, banana, oats, asparagus, legumes

Why it matters for CrossFit athletes:
✅ Better digestion and nutrient absorption
✅ Stronger immune system
✅ Reduced inflammation and faster recovery
✅ Better mood, focus, and sleep — via the gut-brain axis

The key insight: you need BOTH. Probiotics bring the bacteria. Prebiotics feed them. Without prebiotic fibre, probiotic bacteria don't survive long enough to do their job.

Start simple — add one probiotic and one prebiotic food per day and build from there.

📖 Source: Frontiers in Nutrition / Journal of the International Society of Sports Nutrition

Week 4 – Aug 26
🏁 Final week of the progression. 127 days left in 2026. First reps are close — revisit and continue working on earlier progressions where needed.

A huge turnout for the memorial WOD for Coach Leroy Leroy Saunders | Elite Fighter S&C (CF-L3) at CrossFit®️Enduro this morning 🤍

Leroy took a few of our crew through their CF-L1 last year, with Juria Maree in Singapore.

We celebrate his life, and his love for CrossFit and getting people fitter and healthier.

Thank you, Leroy for all you’ve done for our sport and for touching our lives in one way or another. You’ll be missed 🤍


/we adjusted the WOD to teams of 3 and DB cleans, due to the huge turnout in our small space/

Last week of August, here we go!

Rounding up our gymnastics focus for the month 🙌

See you soon!

Week 3
⚡ Halfway through the block. 134 days left in 2026 — transitions are getting cleaner. 🔥

3rd week of August, here we go!

Continuing our gymnastics focus for the month 🙌

See you soon!

What you eat before and after your WOD matters as much as the reps you put in. Here's the simple version:

⏱ PRE-WOD (1–2 hrs before)
Carbs + light protein = energy ready to burn
Think: banana + peanut butter, oats + egg, rice + chicken

💪 POST-WOD (within 60 min after)
Protein + carbs = repair and replenish
Think: Greek yogurt + fruit, rice + fish, eggs + toast

⚠️ Avoid heavy fats or large amounts of fibre right before class — they slow digestion and blunt your performance.

Timing is part of the training. Save this for your next class prep. 📌