Well done to everyone who participated in the Charity Row in aid of St Peter’s Hospice. It was an amazing afternoon with so many of you rowing your hearts out all in the name of charity! Coach Caz organised the event and took on a Marathon row all by herself which is an incredible achievement. In total over participants rowed well over 800,000m! Caz has confirmed that the total raised was an unbelievable £11,309.22!! This amount has gone towards a huge rebuild of their inpatient ward. This ward is vital to the care they provide and provides a specialist palliative care unit where people can be admitted.
Thank you to all who took part, brought cakes, bought cakes, spectated, welcomed new faces to the gym, brought along their kids and helped the day run smoothly.
Coach Tom has put together a montage of video clips taken on the day as part of his Project Get A Grip campaign. You can watch it here.
We have moved the two Olympic Weightlifting classes that were in Unit 14 over to Unit 15A. This means that the 6.30pm class on a Monday and Thursday is now an Olympic Weightlifting class instead of a WOD class.
If you are interested in developing your skill and strength in the Olympic Lifts why not start regularly attending the Weightlifting class? Please make sure you have achieved the Weightlifting goals at Level 2 on our Athletic Levels with good form before you come along. Please speak to one of the coaches for more details.
We have just come to the end of an incredible 5 weeks of workouts as part of the CrossFit Open. This is the first step towards the annual worldwide competition to find the ‘Fittest on Earth’
The CrossFit Avon leaderboard is available online to see how everyone did.
Well done to everyone who took part, especially if it was your first Open. A huge congratulations must go to James St Leger who has qualified for the next stage of the competition: the Regionals. This is a phenomenal achievement after years of hard work. If you’re interested in watching the European Regional where James will be competing there is already a small group heading over. It is held in Berlin from May 18th – 20th. It will also be broadcast live on YouTube and Facebook so tune in to watch the action!
Across the 5 weeks we had some massive achievements and great performances from all of our participating athletes who took on some bruising workouts. The atmosphere at the gym every Friday night was incredible and the support from spectators was fantastic meaning athletes were able to really push themselves to achieve the best score possible.
Thanks to Sam Malloy who did some amazing 360° videos of all the heats on the last 5 Friday nights! Make sure you scroll around the videos with your mouse on YouTube to see everything!
18.1 Heat 1: https://www.youtube.com/watch?v=MoZi4mIn5gc
18.1 Heat 2: https://www.youtube.com/watch?v=KTUbIMOjWPw
18.1 Heat 4: https://www.youtube.com/watch?v=VNPiKY6-oxE
Thanks also to Jorge Plaza who took some great photos every Friday. They can be found by scrolling back through the Facebook Community Page.
Coach Adam will be taking a new pre-hab class starting on Wednesday 2nd May at 8.30pm in Unit 15A. The class will initially run for 4 weeks but will continue if there is enough interest.
What is Prehab?
Prehab is a proactive approach to avoiding pain and injury. The aim is to build strength, and stability around your most active areas, while improving mobility, balance and joint function to decrease the potential for injuries.
How Does Prehab work?
Prehab exercises strengthen your most vulnerable areas that get stressed in everyday movement: your knees, hips, back, core and shoulders. Strengthening these areas will improve their mechanics, allowing your joints to move more efficiently. 65% of injuries (both sporting and lifestyle) tend to be from overuse or poor movement, it is the latter that prehab aims to improve.
Allowing a joint to move freely in the correct way is harder than it sounds. The human body is by nature lazy and if we have areas of tightness or restriction, our bodies are very good at trying to work around them. Over time, muscles and other structures around joints become irritated and inflamed causing pain, and injury occurs as the joint mechanics become impeded. If we can address the root cause which may be range of movement or muscle weakness and retrain the joint to move more efficiently, most issues tend to clear up very quickly.
How will this help me with CrossFit?
CrossFit is one of the most effective methods for maintaining well rounded fitness across broad domains allowing us to be good at multiple things from rowing to weight-lifting. It also requires a high degree of neuromuscular control, flexibility and strength which are sometimes not always in balance.
There is an unfortunate association with CrossFit to relatively high injury rates (similar to Rugby and Football). However, much of this is due to participants not understanding the importance of moving well and efficiently before adding intensity into a workout. Prehab will teach you how to move better, how it should feel, what muscles are working and how best to keep yourself pain and injury free.
Do I need to bring anything with me?
I would recommend bringing a yoga mat with you if you have one as there will be some floor work involved, but if your happy sitting on the gym floor then just bring yourselves.
We’ve decided to try out a small change to our programming for 6 weeks after the Open (beginning the 1st week in April). We’re going to fix the Strength work during this period to have the same movements on the same day every week. It will look like this:
Mondays - Weightlifting (alternating, opposite lift to the Weightlifting Class on that day)
Tuesday - Back Squats
Wednesday - Pull Ups & Dips (or Muscle Ups for those who are at that stage)
Thursday - Deadlifts
Friday - Weightlifting for Fitness Programme (alternating, opposite to Monday). Front Squats for Performance.
Saturday - Shoulder Press
There are pros and cons to this. It means that people who come the same days each week will now be able to get more regular exposure to certain movements, but might miss some other movements for a period. The reverse can be said for the way we’ve been doing it before though. We just thought we’d try it and see what you all think.
If you’d like to experience doing a whole cycle of the same movements and can commit to doing the same days each week for this time, then give it a go and see what results you get.
If you can’t do the same days, don’t worry, it’ll just be like it has always been before (constantly varied).
We’ll be doing a member survey during this period to see what you think and will then decide whether to continue with it.
Rep schemes will still be based on our Athletic Levels so knowing roughly where you are will help you get the most out of the cycle. If in doubt, speak to your coach!
Performance Athletes – the focus for this phase is Strength. We’ve taken out one of the Weightlifting sessions to give you an extra Squat session and the gymnastics work is strict. We will continue this for another 6 weeks (whether it’s fixed days like this or not), before moving onto a next phase with more Olympic Weightlifting (turning that strength into more dynamic power). Later in the year, we’ll focus in more on Gymnastics Capacity and then have a final 3 month phase, focused on Building Engine, leading up to next year’s Open. We will, of course, have bits of everything all year round (this is CrossFit after all), but will deliver this additional focus to your programming.
Hopefully you are now all getting familiar with our revamped Athletic Levels. If you are interested in taking your training to the next level and progressing on to the Performance Programme you will need to have achieved (or be very close to) everything at Level 3. If you’re there please have a chat with Coach Jon about making the move.
If you are interested in competing with us you should have achieved or be very close to everything at Level 4. Have a chat with Coach Jon about your progress if this is your goal.
Great news! Lizzie, our massage therapist, is back from maternity leave and ready to take your bookings for Tuesday and Friday evenings and also weekends.
If you would like to book in, please contact Lizzie directly on 07976 761407 or by email at email@example.com
Price for one hour is £40.00 and for 30 minutes £20.00.
Well done to everyone who participated in the last Big Box WOD in February. A great night was had by all with some tough team workouts!
The next Big Box WOD will be on May 11th. If you haven’t been to a Big Box WOD before it is a fun, all abilities intra-box team competition. All you have to do is book in and turn up, we will put everyone in to teams and organise the whole session.
Merton Road has very limited parking with lots of businesses trying to operate, often around the clock. Please be conscientious when parking your car and do not block other units or the road. You can park in the Co-op car park for one hour for free or alternatively the residential streets around the gym are all unrestricted parking.
Our recommended physiotherapist Pete Jowsey is increasing Physio availability at CrossFit Avon.
Pete is now offering a Monday 12-3pm Physio Clinic in the Treatment Room to help with appointment availability options. Call, text, or message Pete, or use the contact form to book in. www.pjphysio.co.uk/contact
Wednesday evening Physio Clinics are continuing with appointment options from late afternoon (3pm/4pm) to late evening (finish by 10pm).
First appointments are one hour (£60). Follow-up appointments can be 30mins (£35) or 60mins (£60) depending on what’s needed. Feedback forms for yourself & the coaches are included so we can structure your training appropriately.
If you’re not sure do check out Pete’s credentials on his website www.pjphysio.co.uk/credentials or have a look at some of his CrossFit testimonials www.pjphysio.co.uk/crossfit-athletes
Pete works with everyone from complete beginners to Team Reebok athletes. Pete also trains at CrossFit Avon.
Student Discounts available (25% off) on production of a current valid student ID card.
If you haven’t done so already join our CrossFit Avon Community Group on Facebook to keep up to date with all the latest news, info and gossip around the gym!
The CrossFit Avon Team