In CrossFit we always talk about the benefits of functional movements (exercises that mimic what we do in real life) and arguably the most functional of all is running, which is why it will always be a part of our programme. It is arguably unparalleled in it's ability to improve your aerobic capacity and to help to train your body to clear lactate.

​Unfortunately, many of us do not run well, our technique is inefficient and we therefore struggle to maintain a pace during WODs that incorporate running or when doing just a running session. After all, who has been taught to run?

We have organised for Shane Benzie of Running Reborn to take a 4-hour running workshop on Saturday 1st April from 1pm to 5pm.  Shane Benzie is the founder of Running Reborn, a running technique coach and movement specialist. He has many years experience in outdoor fitness having completed many endurance-running events including the Marathon Des Sables.

During his career Shane has focussed on coaching and spent time in the US and the UK studying and qualifying as a running technique coach and movement specialist. He works with clients teaching a running form that concentrates on energy efficiency and reducing the effects of impact on the runner’s body. This running form can be utilised by all runners from elite to complete beginners.
 
He brings with him a unique approach to coaching running technique, concentrating on natural movement and in particular the fascial system which is responsible for posture, proprioception of the foot, elastic recoil and the production of elastic energy in the body. This natural approach is backed up with technology that is also unique to technique analysis, allowing laboratory quality analysis to take place in the natural environment.

The session will incorporate 360 degree video analysis of every participant followed by a detailed analysis of technique and form with drills and progressions to improve followed by a further video analysis session at the end to see what progress you have made.

The cost of the session will be £40 with spaces strictly limited to 12 so that everyone receives enough individual attention during the session.  This is amazing value for money considering individual running coaching with video analysis can often set you back hundreds of pounds! This workshop is a must for anyone who runs in addition to our programme but also for those who simply want to improve their movement efficiency and running technique.

Please bring your £40 to the office to reserve your space!
 
For more info on Shane and his coaching please see https://runningreborncoaching.wordpress.com

​Welcome to the CrossFit Avon January Newsletter!
 
We hope you all had an excellent break over Christmas and New Years and are getting back in to your training. Judging by the number of new Nanos and CrossFit apparel we have seen around the gym recently it certainly looks like many of you had very CrossFit inspired Christmases! As ever there is an awful lot happening around the gym so do have a good read to find out what is going on! The  CrossFit Games Open is starting in February, please read our guidance below to find out more about it.

December Big Box WOD
 
Well done to all of those who came along in December to our Christmas Big Box WOD, particularly those who fully embraced the Christmas theme! It was another great evening with some very closely fought battles during the WODs! Well done to Chris, Cat, Sam and Ben for sitting on top of the podium at the end but you are all winners to us!
The next Big Box WOD will be on February 10th at 6.30pm. Get yourselves booked in on the system!

New Class Times
 
Exciting news! We are adding more classes on Saturday mornings! There will be our usual 9am, 10am and 11am classes in 15B with additional classes starting at 8.30am, 9.30am and 10.30am in 15A. The Open Session will move to Unit 14. This new timetable will start on January 28th.
 
Although many of our classes are fully booked, often with a waitlist, there have been many occasions when only 7 or 8 people are actually present in the class. This is very frustrating for those who could have made the class but were not able to book in. We appreciate that there are often circumstances with work, family etc that mean you are unable to make a class but please do your best to book only for classes you know you can attend and don’t forget to late cancel, no matter what the hour!
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The Waitlist
 
On our booking system all of our classes have a waitlist option for when a class is fully booked.
 
If someone cancels MORE THAN 24 hours in advance then the person at the top of the waitlist will be added automatically and notified of the class.
 
If someone cancels LESS THAN 24 hours in advance nothing will happen, the waitlist is redundant. However, if a space opens up in a class within 24 hours then please just book in to it, even if there is a waitlist!

The CrossFit Games features the worlds best men, women, juniors, seniors and teams who have all earned their spot by participating in the worldwide Open competition which this year starts on February 24th and consists of 5 workouts across 5 weeks. All results are judged, submitted and approved meaning entrants will appear on the worldwide leader board. Anyone in the world can enter and compete against the worlds best! If you are interested in learning more about the sport of CrossFit and the CrossFit games watch this video:

​In the past we have programmed the Open workouts into the WOD class every Friday during Open Season but this has been logistically very difficult as we do not know what the workouts will be in advance making it very hard to effectively run the classes. This year we will not be programming the Open workouts in our WOD class but there will be specific class times for those who have entered.
 
Should I enter the Open?

Every year we have a number of athletes who enter the Open competition, this is mostly our athletes who follow the Performance Programme as the workouts must be completed RX and judged to be able to submit a score. Common movements that crop up most years include: Muscle Ups, C2B Pull Ups, Handstand Push Ups, Toes to Bar, Thrusters, Wall Balls, Box Jumps, Double Unders and the Olympic Weightlifting movements: the Snatch and the Clean and Jerk.
 
If you complete most of our WODs RX, have been regularly attending Olympic Weightlifting Classes and are comfortable with the movements listed above then the Open will be a fun event to do. More details can be found at www.games.crossfit.com including how to register. We will have a special class for those who have entered, as every athlete has to be judged. These will be held every Friday night from Feb 24th – Mar 24th, more details to follow. If you do not currently follow the Performance Programme but would like to enter please talk to a coach who will be able to give you specific guidance on whether or not it is suitable for you. Previous years Open workouts can be found here.
 
The Scaled Open

In order to make the Open more accessible CrossFit also release a scaled option each week. The movements are easier (e.g. jumping Pull Ups instead of Pull Ups, K2C instead of T2B etc) and the weights are lighter. There will still be Olympic Weightlifting style movements so unless you have been regularly attending our Olympic Weightlifting Classes this still won’t be suitable for you. Please talk to your coach if you are not sure. We will have a specific session for those who have entered the Scaled Open on Friday nights during Open Season; more details to follow.
Athletic Levels

We have made some small changes to our Athletic Levels after highlighting some discrepancies with some of the goals. The posters around the gym have been updated but a copy can be downloaded here.
 
If you are interested in learning the Olympic Weightlifting movements you will need to have achieved Level 1 Weightlifting on our Athletic Levels and be comfortable in the bottom position of an Overhead Squat and Front Squat.
 
If you are interested in competing at CrossFit and would like to follow the Performance Programme you will need to have achieved, or be very close to, Level 2 on our Athletic Levels. If you would like to make the transition, please talk to Head Coach Jon about the programme.

​Seminars and Workshops
 
Thank you to those who completed our poll to help us gauge interest in running some more workshops and seminars. We are liaising with some external coaches so should have some dates soon. Watch this space!
Parking
 
Unfortunately, parking on Merton Road is very difficult at times. We have the first two spaces in the alley to the side of Unit 15A and there are occasionally spaces elsewhere on the road. Please be considerate when parking, try not to block the bike racks or our main doors or other businesses. Outside of commuting times Gloucester Road has lots of spaces and at other times the residential streets the other side of Gloucester Road from the gym has unrestricted parking and is only a couple of minutes walk away!
Mobility WOD
 
We will be trialling a new style of Mobility WOD in January. Instead of the targeted mobilisation techniques we have been looking at recently we will be spending the hour doing a series of stretches and positions to help mobilise the deeper tissues of your body. This Yin Yoga style of session aims to increase mobility in the body, especially the joints and hips as well as helping to better lubricate your joints. Get booked in to get your stretch on! The first session will be on Thursday January 26that 7.30pm.
Beginners Olympic Weightlifting 
 
Our Beginners’ Olympic Weightlifting Classes will be on Tuesday January 24th(Snatch) and Thursday January 26th (Clean & Jerk).
 
To attend you need to have achieved Level 1 Weightlifting on our Athletic Levels and have good mobility in the Overhead Squat and Front Squat. 

We are also on Instagram! Follow @crossfitavon to see more content from your favourite CrossFit gym!
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That's it for this month. As ever, if you have any questions or comments please get in touch with us or speak to your coach. Keep working hard everyone, lets make 2017 the best one ever!

Keep WODing

The CrossFit Avon Team.