Big Box WOD - Michaela Breeze Olympic Weightlifting Workshop - WOD Programming - Fettle - CrossFit Games Open 2016 - Athlete of the Month - Mobility Classes - Beginners' Courses - New TV Screen - Booking and Cancelling Classes - Apparel Sale
Big Box WOD
The next Big Box WOD is this Friday 1st April (no joke!) from 6.30 – 8.30pm. The CrossFit Avon Big Box WOD is a fun, all abilities, intra-box competition that we organise once every few months to give you a bit of a taste of competition and to allow you to meet people you may not have come across in class. Everyone will be put into mixed ability teams of 4 before completing 3 WODs. The top 3 teams will then complete a final to crown the Big Box WOD champions! They are always great fun so get yourselves booked in on the system asap!
Michaela Breeze Olympic Weightlifting Workshop
Commonwealth Gold Medal Winner Michaela Breeze will be returning to CrossFit Avon on Sunday 15th May to host the follow up session to her successful full-day workshop held earlier in the year. The session will be a half day (10am – 1pm) and costs £30. You do NOT need to have attended the first workshop and athletes of all abilities are welcome. This is a rare chance to be coached by one of the best weightlifting coaches in the country so bring your money to the office in an envelope asap to secure your place on this excellent workshop.
We are constantly looking at ways of improving the programming at CrossFit Avon to allow you to make the most amount of progress and see the results you want. We have a coupe of initiatives we will be trialling starting in April that we hope you will appreciate.
Aerobic Capacity Test
Although we repeat many of the named benchmark workouts every 6 months or so we feel it is very beneficial for you to get more regular feedback on how much you have improved. We have created the “CrossFit Avon Aerobic Capacity Test” that we will be putting in to the programme every 8 weeks. We will advertise the dates in advance to give you every chance of attending. The test is similar to many of our day to day workouts but has been designed to allow virtually everyone to complete it without scaling. The aim is to get a score and then spend the next 8 weeks following our programme before repeating the test so you can see how much you have improved! The first tests have been scheduled for Wednesday 6th and Thursday 14th April. We will continue to repeat the benchmark workouts on the usual schedule.
Sensible, appropriate scaling is crucial to allow you to get the most from a workout to elicit the correct training response from your body. However, it is very tricky to get right! We have all got our scaling wrong at one time or another where we have had to change the weights or rep scheme half way through or have taken far longer than we should have. To address this we have decided that we will repeat certain workouts again on the same day the following week. This will allow you to adjust your scaling if necessary or to adjust your pacing to try and improve your score or time. We all learn a lot about ourselves in every metcon we complete but without repeating the same workout you may not be able to put that learning into practice. An excellent example of this is the CrossFit Games Open where even the top athletes have several attempts at certain workouts and usually improve their scores after learning from their first attempt.
Lots of you have already signed up to Fettle, our active rewards partner. If you haven’t, why not? Most of our coaches and many of our athletes have been enjoying FREE coffees from Starbucks, FREE cinema tickets and FREE iTunes vouchers every week after recording their exercise on their FREE fitness wearables!
So, what’s the deal?
Once you have signed up (at no cost to you), your benefits will include:
• Garmin Forerunner 225 or Polar A360 activity tracker
• Family Cinema Tickets Every Week
• Starbucks Coffee
• 50% off Trainers from Sweatshop
• Up to 50% off a new bike from Evans Bikes
• Up to 75% discounts on a relaxing spa days
• Up To 40% off British Airways Flights
• Up To 50% off Eurostar to Disneyland Paris, Brussels or Lille
• Life, critical illness, serious illness & income protection cover*
*Range of cover will depend on individual circumstances
As a member of CrossFit Avon your monthly insurance premiums will be 100% covered (for the first two years) and you can earn the rewards simply by staying active.
To qualify you need to do at least:
2 x 30 mins exercise per week with your min with heart rate above 60%
Or 1 x 30 mins exercise per week with your min with heart rate above 70%
Or walk 12,500 steps in one day.
As you’re already training hard you’ll achieve these targets easily but the more you exercise the more rewards you will get!
To get the ball rolling click the link, fill in your details and the guys at Fettle will get straight back to you.
If you would like to know more please talk to Cathie or Jon or one of our members who is currently a part of the scheme.
CrossFit Games Open 2016
Well done to all those who took part in the CrossFit Games Open 2016, this includes all of you who attended a Friday class over the last 5 weeks! We had 25 athletes officially enter the Open, all of whom gave their all across 5 gruelling workouts over 5 weeks.
Notable performances include:
- Cathie Smith finishing 295th in the Worldwide Masters 45 - 49 category
- Cathie Smith, Ryan Sharvell-Smith and Amelia Handoll-Clark smashing their previous times on 16.5.
- First Muscle Ups from Lloyd Nelson and Catherine Allen in 16.3
- First Open appearances from Sarah Darling, Hong Lau, Alice Kirkpatrick, Maureen Lambe, Carlo Angelucci, Jamie Baily, Oli Barnett, Lou Bashall, Barney Bromhall, Noel Brown, Izzy Perez-Powell, Chris Parker and Tom Watson.
Our Athlete of the Month for February was Oli Barnett. We are really proud of all that Oli has achieved during his time training with us. He gives his all in every WOD and has improved every aspect of his fitness drastically. He is a friendly and supportive person around the gym, we think everyone has been cheered on by him at some point! Oli is a pleasure to coach and is even taking on the CrossFit Games Open this year.
We are pleased to announce that our Athlete of the Month for March is.........Hong Lau!
There are 2 Mobility WODs scheduled for April; Monday 4th April at 7.30pm and Monday 18th April at 7.30pm. Get booked in to get mobilised!
We are running three Beginners’ Courses in April:
Saturday 2nd April 10am – 12pm FULLY BOOKED
Tuesday 12th and Thursday 14th 7.30 – 8.30pm LIMITED SPACES
Saturday 30th April 10am – 12pm
If you have a friend, colleague or family member who you think would enjoy CrossFit why not refer them? They can benefit from a half price first month and you can enjoy the referral offer when they pay for their first full price month. Just pass their details on to Cathie or ask them to get in touch.New
You may have noticed that we have a new TV screen on top of the office. We will be using it to display important notices, current offers and other news so keep your eye on it to stay up to date with everything going on at CrossFit Avon!
Booking and Cancelling Classes
Please make sure that you cancel your class if you are not going to make it. We frequently have people on the waitlist so even if it is last minute there is often someone who could take your place.
If you are on the waitlist and someone cancels more than 24 hours in advance you will be automatically added to the class. If someone cancels within 24 hours no-one will be added automatically so please keep an eye on the app and add yourself if you see an available space.
CrossFit Avon Apparel Sale - Grab a Bargain!!
We have the following t-shirts for sale at £10 each:
Small x 3
Medium x 4
Large x 4
Large Vest x 1
Mens - Large x 2
Beanie Hats x 2 - £5
It's time to WOD in style!!
Keep training hard everyone and, as ever, your feedback on all things around the gym is greatly appreciated so please chat to one of the team at any time!
The CrossFit Avon Team