Marcha van Glaanen Weijgel
Marcha van Glaanen Weijgel:
„My name is Marcha van Glaanen Weijgel and I am 49 years old. I started CrossFit in 2014 and I train in my own box: CrossFit Flames. I am married to Oliver, who is the co-owner of my box and we have two sons, Nathaniël and Raphaël.
I’ve always loved sports and tried different kind of sports untill I found CrossFit, whoch keeps me coming back for more, because it is so much fun because of all the variaty in it.
Actually I am proud after every training session that I am able to do this at this age, but I am happy with the CrossFit Open results of last year when I became nr. 1 of the Netherlands, 10th of Europe and 51th worldwide (71th after the CrossFit Open).
This gives me motivation for the CrossFit Open of 2018 where I turn 50 years old.
My strenghts are explosive, short movements with heavy weights, like deadlifts, squats and short track sled pulls.
My weaknesses are combinations of endurance with explosive exercises, that is where the oxygen-deficit kicks in for me.
My goals for this year are getting my weaknesses closer to my strenghts so I can become an athlete who can handle all the elements on a level which is not the highest for everything, but just under the highest level. With this I mean trying to score all the time a steady and constant number of reps / time for all the elements there are in my workouts.
I know this will not take me just one year, but I start now and give it all to let it happen soon.
I followed a programm of Hybrid Athletes and one of Lacee Kovacs and my own programming, but at the moment I follow the programm of The Trainingplan already two months and I like it!
My supplements: protein shakes, omega-3, creatine and magnesium.
I would give this advice to Masters who just start with CF: start with simple wods and gradually add complex movements. Make sure you first analize these movements and be able to do all the partial movements first before to go for the big stuff ( f.e. ring muscle up: master the pullups and the fips really good, before you go for those muscle ups and don’t let anyone tell you you are to old to learn, because that is NOT true!)
Key to effective recovery:
– drink 2-3 liters water a day
– sleep 7-8 hours a night
– take a powernap in the afternoon
– take your supplements
– prep your meals
Fav quote: I can do all things through Him who gives me strenght (Phill.4:13)
This is what I want to say to Crossfitters:
Stop trying to achieve what others do in a certain time frame.
Start working on your own goals, because we all are build different with our own qualities. Make sure you find your qualities, polish them like a raw diamond and the rest will follow!“
Qualifications Marcha van Glaanen Weijgel:
/ Owner & Headcoach from CrossFit Flames
/ HAVO ( high school )
/ CIOS ( Central Institute of Sports education )
/ AFAA ( American Fitness and Aerobics Association )
/ ACE ( American Council on Exercise ) personal trainer certificate
/ CF Level -1
/ CF Weightlifting
/ Psychology ( studied this for 3 years )
/ Children Sports Daycare Owner ( 4 locations in Amsterdam ) from 2003-2013
/ Gym Owner from 1997-2014