Instagram story viewer> @keegz____> Posts

Coach Keegz | Fitness & lifestyle

@keegz____

1.8K

followers

938

following

PT at VA Claremont 💪
Hyrox coach 🏃🏻‍♂️💨
@hybridcrewcpt

POSTS STORIES REELS TAGGED

So naaarce, we did it twice 🫰

@hyroxsa singles men’s pro round 2 was everything I hoped for and more 🤩

In August I ended my first men’s pro at a time of 1:40:33, coming into it with high expectations, nativity and inexperience 👶🏻 The race beat me. I knew I could do a lot better. I came to terms with the fact that it won the battle, but the war was on 🔥 It was just another chapter that didn’t go my way, as many chapter’s do.

I went back to the drawing board, identified my weaknesses and decided that they were not going to get the best of me again. I planned, planned, planned; Executed, planned again and executed some more 👨‍🍳 I saw this as an opportunity to become a better coach and a better athlete (using the term as loosely as possible 😂).

As I progressed through my training and did my research, a goal of breaking 1:30:00 started forming in my head.

Fast forward to race day, throughout my race I knew it was going to happen. After each run and each station, I knew I was going to break 1:30:00. I kept hitting each marker and at the halfway mark I was on course for something bigger. During the second half I slowed down, but had enough credit in the bank to get the job done. It wasn’t random cockiness on the day, I worked my ass off in training over the last 4 months and knew what I was capable of.

Some probably read this thinking, “why are you hyping this up, it looks like an average time compared to what many of the elites can do?” 😂 That’s okay ✌️ I know how much work I put into this and I’m proud of this journey 🫡

I’ve fallen in love with this sport that brings you so much torture, but when it goes to plan, it tastes so, so good 🤌

Onto August 🚀 by @keegz____

3

96

6 months ago

When it comes to exercise, my first love with always be be strength training and chasing an upper body pump 💪

One of the few downsides of prepping for Hyrox is that if you do it for a prolonged time period, you’re probably going to lose some size 🥲

Sessions like these remind you that the muscle is still there and that a little bit of carbs and curls can bring that pump back 😂💪 by @keegz____

3

2

7 months ago

BUT WHAT DID I EAT?! 👀 Go check my TikTok, same handle.

Day 3/119 of my cut (my trying to get abs). Here’s yesterdays leg workout for everyone that didn’t ask for it. I didn’t get a video of my seated calf raise at the end. I did 3x12.

BTW: Only psycho’s enjoy barbell squats.

Bye. by @keegz____

155

6

3 years ago

A proper graft and I wouldn’t have it any other way 🧱

📸: @jpfouche.media by @keegz____

3

15

2 months ago

Another PB, BUT… 😅

This was my toughest race so far and one of the toughest things I’ve ever done. Not physically, but mentally. In hindsight, I did my physical best (which I don’t think was good enough). I followed my race plan and executed it fairly well. I wanted to be faster and it wasn’t meant to be.

During the second run, I checked out mentally 😂 I just wasn’t feeling it, couldn’t flip the switch mentally and was running on empty in that sense. At that point, I couldn’t see myself getting to the end. It was a weird feeling knowing that I can physically do something, but mentally I didn’t show up in the right way.

I came into the race more confident and relaxed than I’ve ever been. I knew that I put in the work for months, but sometimes in life, you don’t get exactly what you want. Instead, a lesson.

Whenever things settle, I do well to take a step back, review, feel what I need to and move on. The review is done and I’m ready to work even harder towards the next race.

My first @hyroxsa singles pro race was a year ago. I’ve now done 3 and 1 open. If you told me a year ago that I’d be 13 minutes faster and disappointed with my time I’d laugh at you 😂

This caption seems all doom and gloom, but this is why I love Hyrox and doing it on my own. Nothing is guaranteed. Your work isn’t necessarily rewarded. Just like life in general, you get up, go again and keep chipping away, trying to find the best version of yourself.

I had an AMAZING group of people in my corner yet again, but they deserve a post of their own 🫶

Love you @hyroxsa . See you soon.

Proverbs 3:5-6 by @keegz____

3

56

2 months ago

There’s no point in having a powerful engine without the correct fuel🔋

Without adequate fuel, you’re setting yourself up for failure. The key to optimal race day fuelling is doing what has worked best for you in training. Avoid trying anything new. Carbs are your friend.

I weigh roughly 74kg and this fuelling guide is based on my weight, height and body composition. by @keegz____

3

11

2 months ago

⏳ @hyroxsa by @keegz____

3

3

3 months ago

Everyone’s favourite station 🤩

When you get up:
Option 1 is the easiest and least taxing. Option 3 is the most taxing, but the fastest way to get up.

When you go down:
Option 1 is the easiest, least taxing. Option 2 is more taxing but you will move faster.

The technique that you decide to use is based on what works best for you. It’s not as simple as doing what is easier or more challenging. Some people thrive off working at a high intensity, at a high heart rate and speed will be more important for them than focusing on a sustainable tempo.

As a rule of thumb, the tempo of your first and last burpee should be as similar as possible. If you are inconsistent across your 80m of burpees, you’ve either gone out too hot or left too much in the tank. Rather to the latter.

Hyrox tips:
- On your jump, try to have both feet leave the floor at the same time.
- When landing, try to land on both feet at the same time.
- Once you’ve landed, place your hands as close to your feet as possible. by @keegz____

3

5

3 months ago

Hyrox CPT - 4 weeks to go 🫣

1. How can you become more efficient?
2. Stay healthy and injury free.

We’re into the business end of our prep 🔥 With just 4 weeks to go, the hard work is done. The next few weeks is about looking after our bodies, training smart and peaking at the right time 📈

Now is not the time to chase more or look for drastic improvements. Identify weaknesses that can be improved on rather than restructuring large areas of your training and race day expectations. by @keegz____

3

6

3 months ago

A day in the life of a hybrid rockstar 🤟 by @keegz____

3

7

3 months ago

As a a coach, I believe that the sled pull is the most challenging HYROX station technically, especially if you’re doing pro division or a female doing mixed doubles.

There are numerous ways to tackle the sled pull and all HYROX stations, but this is my take on the sled pull.

Biggest mistake:
- People often try to use just their arms ❌

Technique set up:

1. Make sure that the slack is out of the rope before each pull.
2. Grab as far down the rope as possible.
3. Engage your back muscles and your core, while pinning your shoulders back and down (the same way you’d set up for a deadlift or row).
4. Keep your arms locked out as you drive through your legs, taking 4-5 steps.
5. On your last step, pull the rope to your chest and pass it through your hands, throwing the rope to your favoured side, while walking back into position for your next pull. by @keegz____

3

0

3 months ago

Solid half lads. by @keegz____

3

2

3 months ago