Hi Guys, hope everyone is raring to go in 2016!!
Over the last few months we have welcomed lots of new members to the box so there are lots of new faces about so please introduce yourself.
To all our new members WELCOME ON BOARD and we hope you are enjoying your training.
To all our existing members, we hope your training is going well and you are seeing improvements.
If any members new or existing want any help or advise with any aspects of their training, please come see us and we will do all we can to support you.
Goal Setting:
Who has set a New Year’s Resolution/2016 goal?
Here are 6 tips to setting an achievable goal…..
- Identify what your values are. This is important because you need to make sure your goal is in line with your values
- Identify what it is that you really want. Be very specific; don’t leave any room for questioning later down the road.
- Write your goal down and share it with a loved one. Make your goal visible so that you can have daily reminders to stay focused.
- Be precise when setting your goal. Give your goal a deadline and give your goal dates, amounts, times, etc. so that you can measure your progress.
- Identify how you are going to accomplish your goal. This is important. Anyone can set a goal but not everyone can accomplish a goal. You must identify how you are going to reach your goal.
- Build a support group. It is crucial to have support when you are trying to achieve something that takes perseverance, dedication and determination.
Competitions:
Masters Throwdown
This year CrossFit Leyland held their first Masters Throwdown.
This was a competition open to anyone over the age of 35 and open to all abilities. We had athletes from CrossFit Leyland, Blackpool and Cumbria competing against each other in 3 gruelling workouts.
It was a fantastic day which all athletes and supporters thoroughly enjoyed.
Image may be NSFW.
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The Athlete Games
The Athletes Games final took place at the ExCel Arena London on the 29th and 30th of January 2016. The event saw 120 athletes compete over two days to see who was victorious in The Athlete Games
Two of our members Cathy Wilson and Christian Wilson competed and both smashed it! Cathy finished in 4th place and Christian finished in 7th place. Awesome effort from both athletes to finish in the top 10!!
Image may be NSFW.
Clik here to view.
Image may be NSFW.
Clik here to view.
Upcoming Competitions:
The CrossFit Games Open
The open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.
Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.
Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.
It all starts February 25, 2016!
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28
HAVE YOU SIGNED UP??
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Rainhills.
The “Rainhill Trials” is a CrossFit competition organised by TRAIN Manchester and INOV-8. Like competitive running events, the event is banded into categories from Beginners up to Elite Athletes. The appropriately named Rocket at the top, Kennedy next, then Rastrick and Wood at the bottom. This meant that weights and sometimes exercises differed in each category.
The Rainhills competitions are being held on the following dates:
– February 27/28
– May 14/15
– August 20/21
Good luck to all our members competing!!!
Allstars
Due to the success of last year’s All-stars competition, CrossFit Leyland will be holding it again this year on Saturday 23 April 2016. It is an in house competition with an RX and scaled category so everyone can get stuck in! More details will follow in the coming months.
Last years winners below in the RX and Scaled category:
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Clik here to view.
Image may be NSFW.
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Battle of Britain
The Battle of Britain Throwdown is an individual athlete’s competition to be held at The Birmingham International Futsal Arena taking place on 17th April 2016.
There were three online qualifiers that athletes had to complete.
The Top 60 Male and Top 60 Female athletes will compete for The Battle of Britain title. There will also be 24 Masters Male and 24 Masters Female division places. (Age 40+) It will push competitors in an epic test of strength, will and overall fitness.
Our coaches, Gina and Gary and members Cathy & Christian have qualified in the top 60 and therefore will be competing for the Battle of Britain title. If anyone wants to come & support, the date is 17th April and it is just a one day competition.
Upcoming Courses:
Barbells workshop 8th May
Due to the huge success and demand of the last Barbell work shop, that Gina, Anete and Becky held in January this year down at CrossFit Reading and here at CrossFit Leyland, the girls are doing 2 more workshops, again one in Reading and one at CrossFit Leyland. The workshops will take place on Sunday 3rd April in Reading and on the 8th May in Leyland.
The workshops will cover the following:
- Weightlifting, Gymnastics and Nurtrition
The workshops will run from 11.30-17.30 at a cost of £50.00
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Rowing workshop
Starting on the 29th February we are holding a 6 week rowing course every Monday at 8.30pm.
The 6 week course will focus specifically on the 2k row distance and will break down the fundamental technique of the rowing stroke. It will allow you to become more efficient on the erg and gain a better understanding of pacing/stroke rate and racing strategy.
The 1hr class will be taught by Jonathan Wareing and will focus on technique drills and improving your capacity/endurance on the rower. This will be supplemented with an additional workout to be completed in your own time before the next class.
Don’t worry if you think this class may be too hard for you as all participants will all be doing a baseline 2k row and all subsequent workouts will be based on this. Everyone will be working to their own capabilities.
Social Events
We will be holding an OPEN party the week following the last open workout, Saturday 2 April 12-3.
At 12 come down and watch some of your coaches go head to head in a benchmark workout of your choice (Members to vote for which workout they want to see the coaches do)
Following the WOD we will be having a BBQ (hopefully outside if the weather is dry), so bring your garden games, maybe a game of rounder’s too.
Image may be NSFW.
Clik here to view.
Image may be NSFW.
Clik here to view.
We will also be looking to hold a summer social … stay tuned for more details!!!
Personal Training
We still have a few slots available if anyone is interested? This can focus upon any element that you feel you need to work on (Olympic Weightlifting, CrossFit, Gymnastics, Kettlebells. Mobility etc). We have seen great improvements in those who have chosen this route due to the 1:1 attention they receive.
Physiotherapy/Sports Massage
Massages don’t just feel great, they also provide excellent recovery assistance for CrossFit athletes.
Getting a regular massage once a month or more can help you reduce soreness and risk of injury while increasing mobility so you can perform better.
During high intensity exercise, lactic acid and general toxins from acidity increase in your muscles. Your body can naturally clear lactic acid and toxins with time and rest, however massage can help expedite the process, especially when you are working out often.
Other benefits of massage include:
- Massage lengthens fascia and muscle easing it back into place. This increases range of motion and has the added benefit of making your muscles look more toned.
- Increases blood flow and circulation getting more oxygen into your body.
- Decreases and anxiety and stress.
- Helps reduce pain and inflammation in the joints, tendons, nerves and bones.
We have available a variety of specialisms for you:
Emma Hunter – Sports Therapy (available various time throughout the week)
Christine Potter – Physiotherapist (available Tuesday evenings 6-9pm)
Michael Bamber – Physiotherapist (Covering for Laura Casey whilst on Maternity leave, available Wednesday evenings)
Alan Watmough – Sports Massage (available Thursday evenings every 2 weeks 6.30-9pm)
Feedback
We really value your feedback (positive or negative). This is really important to help us improve and develop, so please don’t be shy, our office door is always open. Remember we have suggestions boxes scattered around the gym if you would prefer your suggestion to be anonymous.
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