Newsletter July 2015

Welcome to the July 2015 Newsletter; remember you can still find all of the box news in the member's only CSC "Team" Facebook page, where you are free to discuss the board, the workouts, personal and group achievements and post your pictures for all to enjoy. So here we go...

Previously @ CSC

Collosseum Games

On the 6th June, Tom Hunt, Carlie Johns, Matt Taylor and Vicki Whitbrook competed as a team in an open air competition at the Aldershot Military Stadium in Hampshire. The team beat out 95 other highly competitive teams and landed a very respectable 5th Place. Fantastic effort all, great to see CSC members competing and representing where we can.

Raising the Bar - Masters Event

Tim Latter and Simon Wilson took part in the masters event on the 6th and 7th June in Manchester, the event is in its 4th year and is gaining popularity year on year, last year the event hosted 130 athletes and this year 180 competitors were allowed to register in the 4 categories 40 - 44, 45 - 49, 50 - 54 and 55+. Simon finished 41st place with Tim taking 26th in each of their respective categories.

Scale The Heights  

We have seen an amazing attendance for the scale the height qualifying rounds, so firstly a massive shout out to Claire Astle who completed the box qualifier then got invited to the semi final in Cardiff as a Wildcard. This was her first competition and she did CSC proud completing all the workouts and ranking 35th on the day. A massive personal achievement with many more to come I am sure.

A massive congratulations to Lucie Anslow and Carlie Johns who qualified for the semi finals and competed at White Rose Crossfit in Leeds. This was the first time they have both competed as individuals, and smashed the competition to come in 3rd and 4th respectively. Not to be outdone, Matthew Plunkett represented the boys, again as a wild card entrant, and managed a 10th place finish at Crossfit reading. Matthew, Lucie and Carlie will be representing CSC at CrossFit 3D in Manchester on Sunday 13th September for the final. Please check your diaries and do your best to travel to the event and cheer them on, its destined to be a brilliant finale to the competition, not to be missed.

Cheltenham Crossfit Mixed Pairs  

Continuing the competition theme for June, Tom Hunt, Carlie Johns, Matthew Plunkett and Sara Fenton attended the mixed pairs throwdown in Cheltenham. Sara and Matthew finished in 10th place, with Tom and Carlie taking a 2nd place podium position. To see two CSC teams finish in the top 10 after fighting it out against 31 other teams is amazing. well done guys.

It is incredible to see so many of you heading out and putting your skills to the test and competing against other boxes across the country, Central Staffs Crossfit is proud to support any member who steps up and puts what they have learnt to the test against others. Its a daunting time and a huge milestone in any members CrossFit journey. We urge you all to get involved and take part, it is a great way to push yourself in a fun and exciting environment. Again, well done to all who have taken part in Scale the Heights, and lets keep pushing ourselves and our skills forward. Look out for the Strength In Depth qualifiers coming soon....

Looking ahead @ CSC

Dates for the Diary

Timetable Changes 

From July 1st we will be adding a new Crossfit session to the timetable, this is a trial to help us offer more opportunities to members wishing to break a sweat in the mornings. Over recent months we have noticed a growing waitlist for the 6:30am sessions, so in an attempt to help those guys achieve their goals we are adding the following sessions

  • Mondays 8am - 9am
  • Wednesday 8am - 9am
  • Friday 8am - 9am

These sessions will mean we have to sacrifice the open gym sessions that normally operate between 7:30am and 9am. So this leaves 30 minutes available for those people who use this time for open gym. In order for the box to continue to drive forward we have to make some adjustments in order to grow. We have some big plans and would be grateful if you can bear with us while we work towards those goals for the box and you as members. This little tweak to the timetable is a small step in reaching those goals.

Foundation Courses 
Dates for June are as follows,

  • Tuesday 21st July (8pm - 9:30pm)
  • Thursday 23rd July (8pm - 9:30pm)
  • Tuesday 28th July(8pm - 9:30pm)
  • Thursday 30th July (8pm - 9:30pm)

The CSC In House Throwdown

On the 26th and 27th September we will be holding our in house throwdown, if you haven't done it already, sign up. It is a fantastic opportunity to have fun whilst enjoying the atmosphere of a well run in house competition, along side the rest of the CSC community. If you want to take part, hand over £5 to your coach by the 17th August and agree to be available for the two days in September. The individual competition will comprise of a number of categories, (Men's RX, Women's RX, Men's Scaled, Women's Scaled) alongside a masters category (40+ Men's RX, Women's RX, Men's Scaled, Women's Scaled). Seeding will be done over 3 wods over the next 6 weeks. Released on 6th July, 20th July and 3rd August. To make this as involved as possible we want everyone to sign up, it will be a great way to meet other members and have fun at the same time.

Barbell Club

The Barbell Club continues into July with a day change, from Wednesday 15th July, Steph will be running the Barbell club on a Wednesday instead of a Saturday morning. As before there is a discount on the 8 and 4 session blocks and the drop in sessions will remain fixed at £15 with a maximum of 5 drop in slots available. This is an amazing opportunity to train alongside a seasoned experienced athlete. We are really honoured to have Steph continue these classes, she travels a long way to deliver the sessions and I think the results speak for themselves. The Barbell club will now run in the open gym slots on a Wednesday between 8pm and 9:30pm.  Dates for the club are below

  • Wednesday 15th July
  • Wednesday 22nd July
  • Saturday 25th July (usual slot) 
  • Wednesday 29th July
  • Saturday 1st August (usual slot)
  • Wednesday 5th August
  • Wednesday 19th August
  • Wednesday 26th August (1 Rep Max Competition)

Remember the barbell club is open to everyone at all ability levels. The course is open to non members too, so if you fancy giving it a go, please let us know.

Sunday Strongman Sessions

As mentioned back in May, we are looking to hold Strongman sessions on a Sunday from 9:30am - 11am. Details are still to be firmed up but we said we were hoping to hold the first organised session in July. Sadly we have opted to push this back a month into August. The sessions will be run by Tim Latter and should be a welcome addition to your membership. So keep your eye on the team Facebook page where we will be posting information with times and dates as we get it.  

Box Accessories

CSC PT Sessions

For those of you who are looking for a little bit of a boost, a bit more focus on form, or to help achieve your individual fitness goals, our coaches offer personal training during the open gym slots throughout the week. Whether its a one off session your looking for, or a long term program to smash your personal goals, why not consider some additional PT? All of our coaches offer PT sessions and can give you their availability if you ask.

Personal training means you can get focused training to help you develop your own personal programme. This programming an be for Crossfit, strength and conditioning, nutrition, mobility or even just to tweak some areas that you feel need a little more work. Personal training ensures that you get what you need and the sessions are focused on your individual requirements, whether it be 1-2-1 sessions, a couple or a group, why not ask one of the coaches on how this could benefit you. Alternatively you can enquire about timings, prices or specific information by contacting them at centralstaffscrossfit@gmail.com

Health and Wellbeing

Injury Clinic:

Keep an eye out on our team page for visits by our injury clinics and massage services. Next injury clinic is 25th July between 9am and 1pm

Closing Comments...

It has been an absolutely amazing month, so many of you are progressing through complex movements with improved form and seeing the benefit in your training. We would also like to applaud the number of PB's that have adorned the whiteboard this month, so much so that we have had to wipe it and start over already. Please keep up the good work and if in doubt over any aspect of what we do, please do not hesitate to contact one of the coaches.