Newsletter - January 2017

Cold, Cold, Cold, another month has streaked past and we are almost into month two of 2017!!. Below are a few noteworthy updates to CSC and news on our member activity. This month we concentrate on the upcoming CrossFit Open, hero WOD "Watson", some new additions to the box and some detail around our March foundations. As always our members can catch all of the latest news on the members only Facebook page. so lets begin...


CSC are please to announce our "Member of the Month" is non other than Rich Bell

Rich Bell arrived through our doors last October (2016) and has demonstrated absolute patience and perseverance since he arrived.

His consistency on turning up is why he has seen so much progression, Rich suffers with extremely tight mobility & flexibility within his Spine, shoulders and hips but he does not let this hold him back.

He listens to the coaches and takes every ounce of guidance on board to further his own knowledge.

He is one of most supportive people we have in the Box and will never let anyone feel alone. He is never afraid to throw some encouragement at others even when he is struggling himself, Rich makes everyone feel welcome and apart of CSC  and the community.

For all of this Rich you are our Member of The Month.

CSC Team


We have scheduled the next course for MAY 2017!

Do you want a challenging, friendly and supportive place to become a fitter, stronger and healthier person?


If you would like guidance and motivation alongside an exciting, structured training plan to help you achieve your personal goals and targets then Central Staffs CrossFit is for you.
No matter what your ability or fitness levels, join our fantastic community and find out how much fun improving your fitness can be.

Take the first steps to becoming a better version of you.
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Sessions will run every Tuesday and Thursday starting:
Tuesday 16th May - 8pm - 9.30pm
Thursday 18th May - 8pm - 9.30pm
Tuesday 23rd May - 8pm - 9.30pm
Thursday 25th May - 8pm - 9.30pm
Tuesday 30th May - 8pm - 9.30pm
Thursday 1st June - 8pm-9.30pm
Tuesday 6th June - 8pm-9.30pm
Thursday 8th June - 8pm -9.30pm


Discounts are available so contact one of the team at centralstaffscrossfit@gmail.com or book your spot via team up at www.centralstaffscrossfit.com


This months Hero WOD is dedicated to David Watson (23) a bomb disposal expert from 33 Engineer Regiment who died protecting his comrades. David died in an explosion in Afghanistan on 31/12/09. David was on his first operational tour in war torn Helmand province when he was caught in a blast on New Year’s Eve. To attend free of charge, sign up on Team up and secure your place.


First we want to give a shout out to members Adam Tudor and Lei Essery who took part in the Train Herald Green box opening same sex pairs throwdown in January. The pair battled it alongside some seasoned athletes and did CSC proud.

Member Richard Stewart Penwright and partner Tom Hunt romped home in 8th in the same competition. Well done guys :)


The CrossFit Open
Starts 23rd February 2017

For anyone doing CrossFit for 12months or more, you will know all about the CrossFit open and the regionals that follow. For those of you that don’t know, let me tell you why the next five weeks are important in your training calendar.

The CrossFit open is the qualifying stage of the CrossFit games, and is comprised of 5 workouts over 5 weeks starting with 17.1. Every Thursday CrossFit HQ will announce and stream the workout that needs to be completed. You will then have until 5pm the following Monday (Pacific Time) to submit your best score online (yes that’s right, you can attempt these multiple times). In addition Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.

The beauty of the CrossFit open is that you have the opportunity to test yourself. When I say test yourself, I actually mean test “yourself”. Most people don’t want to bother with the open, but participating is good on many levels. It puts you amongst it with your community track and monitor your peers and instil a little competition amongst CSC. It gives you the opportunity to see how well our programming is by allowing the coaches to asses where programming needs to change to get the best out of you. The Open lets you test your abilities in line with the expected standards for all movements, sometimes you may be tempted to shortcut a movement in a WOD due to fatigue, this gives the coaches an opportunity to provide 1-2-1 feedback and tweak your movements to meet the expected standards. The open more than anything allows you to track your progress and like a few other members in CSC gives you the opportunity to retest the workouts later in the year.

For those of you who have yet to compete in a throwdown, this is a way to see how you would fair in a relaxed competition, track your score against others around the world and ensure you are hitting the movement standards that you were taught on foundations. It’s a great way to look back and see how far you have come.

Personally I think it is a great way to see our own internal superstars put themselves on the world stage and give it their all to try and make it to the regionals. Plunkett, Lucie, Carlie and a few others could be facing off head to head with the likes of Jo Caulton or Mitch Adams from other boxes in the region.

Yes this on the face of it is a way to get the top flight elite to compete against each other on a world stage and promote the CrossFit brand, but in reality it’s for the everyman. Only a few are dedicated and gifted enough to make it to the regionals, and of those, only a select few will make it to the games. However there are thousands of newbies who have just started, thousands of guys who have been doing this for a few years and coasting the workouts each week, thousands of people who have only just achieved their first pull up.

The open is more about the community than the games. Thousands upon thousands of people will sign up, all in the name of community and personal achievement. CSC is an amazing place to train, for many of us it’s a home from home so why not help put CSC on the open map? Even if you don't want to participate, why not sign up to be a crossfit judge, login on line get your qualification and help further your knowledge and help CSC propel people onto the global stage.

Signing up is easy and lets you be part of something, so why not do it? If you have any questions grab one of the coaches and ask. We really want as many people as possible to sign up in 2017, so go on, you know you want to..

STAGE 1: The Open
Five Weeks | Feb. 23 - March 27

17.1: Feb. 23 - 27
17.2: March 2 - 6
17.3: March 9 - 13
17.4: March 16 - 20
17.5: March 23 - 27

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.


Closing Comments .....

As you are aware we are always looking to improve and grow our amazing facility, whether it be servicing the kit (see below) or bringing in more equipment. At CSC we pride ourselves on providing you with the best equipment and ensuring there is always enough to go around. To that end we are excited to announce we are adding a few pieces to our inventory. We have just placed an order for one new Rower, one new Ski erg, and one new assault bike. With these new additions I can happily guarantee that there will be a little emphasis on interval and endurance work ;)  

With temperatures in the minus figures of late, please continue to arrive early and get yourselves warm before a workout, use the machines, do your homework and as always have fun. Much more to come for CSC in the coming months so continue to watch this pace.

Now lets get ready for the CrossFit Open :)

Martyn Jennings

Amature Photographer, Father, Part Time Crossfit,