Hellloooooo CFL Members!
We have had so much going on at the box recently so thought it would be good to give you all a round up…
On Sunday 5th November CFL celebrated their 5 year anniversary. We started CFL (originally Athletes’ Edge) for no other reason than we loved it and we wanted to share CrossFit and its community with the world! From starting in a small box with only a few members, we are now pleased to be a thriving box with over 200 amazing members and 9 awesome coaches.
We just want to take this opportunity to say thank you to all of you, as it is you who make this gym what it is.
As you all know we like to send postcards and other bits and bobs to our members throughout the year, so it is really important we have your up to date address on your team up account. If you have moved, changed your phone number, email address etc. please update your profile accordingly.
This is especially important if your emergency contact details need changing so please can you all ensure your profiles are up to date. Thank you
Members Appreciation Week
Each year we want to give something back to our members for being AWESOME. This year we held our members appreciation week from Monday 23rd – Friday 27th October.
The schedule was as follows:
|Monday||FREE 15 min massage|
|Tuesday||Bring a friend day|
|Wednesday||FREE mobility workshops|
|Friday||FREE Nutrition Seminar From Body Composition Coaching|
The week was a great success and we hope you enjoyed it. If you have any feedback please let us know then we can take it on board ready for next year.
Member Survey and Actions
Thank you all who responded to our member survey. We have taken everyones comments on board and are very pleased by the results and feedback that was given. We have recently put a video on the members Facebook group regarding our response to the survey so if you haven’t yet seen it please take a look or if you aren’t on Facebook give us a shout & we will show you.
Let’s see what our members have been getting up to….
This year we saw one of our masters athletes Cathy Wilson compete at the CrossFit Games. Cathy qualified in 14th and managed to maintain her position finishing 14th fittest in the WORLD. What an achievement!!! We are all so proud of her.
A round up of Cathy’s time at the games,
- She PB’d her snatch and got a whopping 59kg ( a lift she had been working on throughout the year)
- Came 1st in her heat for WOD 4 ‘The O Course’ ( for those who didn’t watch the games this was a gruelling obstacle course)
- 2 top 10 finishes finishing in 3rd and 7th place.
- PB’s HER HANDSTAND WALK 25FT!! (This was an epic moment for Cathy, a movement she had struggled with this year but she smashed it on the day – her celebratory dance when she made the 25ft showed how ecstatic she was too!)
- PB’d Diane in Part A of the final
A few words from Cathy…
“It was awesome! An amazing experience, very hard work and I definitely thought I would not do this again after the run up, but after doing it this year I’m trying again for next year”
We wish Cathy all the luck in the run up to the open and fingers crossed we get to see her at the games again next year!
Scale The Heights
A big well done to Heather Singleton who made it through to the final on the 10th September in her first individual competition.
Rep it out same sex competition
On the 10th October we had 3 pairs from the gym, Gina and Georgie, Gary and Pip and Chris and Matt all battling it out for the Rep it out title. The day was a great success with all our teams finishing higher than they qualified and with Gina and Georgie taking the top spot and winning it for the girls.
The “Rainhill Trials” is a CrossFit competition organised by TRAIN Manchester and INOV-8. Like competitive running events, the event is banded into categories from Beginners to Elite Athletes. The appropriately named Rocket targeting elite athletes, Kennedy next, then Rastrick and Wood focusing on beginner athletes. This is a really popular competition with our members over the past few years and really well supported by other CFL members who go to spectate.
We had a few members who competed at the Masters competition in October Jackie Day, Liam McGladrigan, Cathy Wilson and Christian Wilson.
On the Saturday we saw Jackie take on the competition as an individual smashing all her workouts and finishing in the top 20!!!
On the Sunday we saw the mixed pairs take the stage. Jackie was back for more and Liam was ready for his first CrossFit competition. The pair did brilliant in their first workout, but unfortunately following this Liam sustained an injury and had to pull out. Coach Chris stepped in and finished the competition as Jackie’s partner so she could carry on and they only just missed out on making the final. Well done guys!
Cathy and Christian, or as we like to call them ‘Team Wilson’, were hovering around the top spot all day taking 1st or 2nd places in all their workouts. They made the final (which to Cathy’s delight had running in) and finished second overall. A great achievement for them both.
The next Rainhills will take place on 18/19th November. We have another group of members competing, Georgina Burton, Mark Simpson, Andrew Shaw, Doug Hensley and Ben Holloway. If you want to go down and support the guys you can buy tickets on the door.
British Weightlifting Northern Open
On Saturday 14th October CFL member and lifting coach Sally competed at the British Weightlifting Northern Open. She PB’d on the day but unfortunately did not hit the weight to move to the next round. She is returning the 18th November to give it another go to see if she can qualify for the next round . Good luck Sally.
On Saturday 4th November, member Erann Royle also competed at the Northern Open in her weight category. Erann won the event on the day with 2 solid lifts. Well done Erann!
In-House Mixed Pairs Competition:
On Sunday 5th November we held our first in house mixed pairs competition. With 28 pairs competing, I am sure everyone will agree it was an awesome day, great atmosphere and the gym was buzzing. It was great to see so many members not only do their first competition but also PB on the day too with their Olympic lifts, or performing a movement for the first time. We saw so many members get their first pull ups and pistols, which was great to see, we love seeing our members reach their goals!
The day was a huge success and we hope to run this as an annual competition moving forward.
Glacier Games – The UK’s Biggest Pairs Competition.
On Saturday 2nd December at Gateshead International stadium, we have 2 pairs competing at the Glacier Games final, Coaches Matt and Chris and members Ben Holloway and Philip McDonald. If you want to go watch the boys please follow the link below for spectator tickets.
On the Sunday 3rd December we have another 2 pairs competing, the ladies this time, in the scaled category of the Glacier games Jenna Gardner and Kerry sharples and Heather Singleton and Joanna Jackson. If you want to go watch the ladies please follow the link below for spectator tickets.
On the 26th November, coach Matt and members Erann, Adam and Georgie are off to compete at the Team Form Competition in Leeds. If anyone would like to go and watch the guys please ask Matt for the details. GOOD LUCK Team!
Barbells Ladies Competition
On the 3rd December Coach Gina is holding another Barbells ladies only competition at CFL. Last years competition was a sell out and a huge success, the atmosphere was amazing and it was great to see so many ladies pushing themselves into the pain cave to get that PB lift or to beat the clock. If you’re interested in competing register here: https://competitioncorner.net/events/736 or if you are free and want to come watch the ladies battle it out the event starts at 11.30am. This competition is suitable for all abilities.
British Rowing Championship
On the 9th December, member Denis Mason is heading down to compete for the 2000m championship title at the British Rowing Championships in London.
We know he has been training hard working on increasing his strength and power and we wish him all the luck for this competition.
We held our annual masters Throwdown on Sunday 10th September. It was another great turn by our members and those from local boxes. This is a great opportunity to bring the UK CrossFit Masters (40+) community together for a day of fun WODS. There are 3 workouts over the day with a mixture of individual and partner WODS, all levels of ability are welcome and it is an opportunity to make friends & get fit.
Due to the success of our previous sportivate projects and our CrossFit lite classes, we recently launched a 8 week CrossFit lite course. This course sold out fast and will be held on a Monday night at 8.30pm, so if you see any new faces please say ‘hello’, we all remember how daunting it can be starting something new.
This project is funded by Sport England to try get more people into fitness and we are proud to be a part of such a great cause.
We sell a number of supplements in our shop but not everyone knows what they do, or why we should take them. As such, we have now created a supplement folder that will remain in our shop. In this folder it details what is in each of the supplements and why it would benefit you from taking it. So, if you’re thinking about buying some supplements, but unsure which ones you should use, please take a look in the folder and of course you can also always ask any of us coaches too as we are always happy to help.
Here’s some tips from our coaches:
ZMA: this helps my sleep and recovery between sessions. Zinc actually depletes with age, so it is helpful to increase consumption.
Fish oils: for my joints and to reduce inflammation.
Pre Workout: Icon Ignite – with training in the morning after coaching two early classes it can sometimes be a little tough getting going. Ignite gives you a little boost due to the caffeine content and is a good booster anytime there is an opportunity to lift big! It also contains ingredients that help to buffer lactic acid (that burning sensation) and slow its onset during workouts.
Post Workout: Bodytronics RecoveryEx – I always take this after workouts to replenish the carbs that I have used and to provide enough protein for my muscles to recover for the next session. The lemonade flavour is my personal favourite!
Whey protein – I drink a shake straight after a workout to help with recovery (my favourite flavours are strawberry and cinnamon swirl).
Omega 3: I don’t eat a lot of fish, so my diet doesn’t contain a lot of omega 3. I use this supplement to boost my omega 3 levels.
Post Workout: Icon Recovery, I often find that I can’t eat straight after training & this is such an important time for recovery, I find this really refreshing post workout with cold milk.
Throughout the day I sip on Icon Amino Performances, I find this really easy to drink & it assists recovery & reduction of Delayed Onset of Muscle Soreness (DOMS).
CrossFit Leyland Christmas Party
CrossFit Leyland’s Christmas party will be held this year on Saturday 25th November at the Wellington Park Hotel. The evening will start at 7.30pm with food at 8pm. The evening will consist of a 3 course meal and entertainment. Everyone is welcome and feel free to invite your partner along.
Last year was great fun and with an even bigger membership base this year it would be great to see lots of you down to celebrate the festive period with us.
Due to the success of our last gymnastics workshop we held another one on the 16 September. Again this workshop was SOLD OUT!!! The workshop was delivered by Gary and Matt, who have both been on the CrossFit gymnastics course. The feedback from the course was fantastic and as such we hope to run another one next year so keep your eyes peeled for the next date.
Here’s what member Tom has to say about the course:
“Superb Gymnastics workshop today hosted by Matt and Gary. I think i can say on behalf of the other CFL members that attended, that we all got a great deal of knowledge from the session to take us forward to better things in the future. For me personally, I had to change shifts at work resulting in a 01.45 start this morning in order to be able to make it there- well worth the effort, but I’m running on empty now . Cheers Matt and Gary”
If you are unable to make the above workshop, but would really like some extra support in progressing in gymnastic movements, or even working towards other goals (e.g. strength development, weightlifting technique, mobility, fat loss etc.), several of our coaches are available for personal training. Either message the CrossFit Leyland page on facebook, or email firstname.lastname@example.org to enquire about availability and prices.
Sports Massage / Physiotherapy
As always, we have a fantastic medical team at our disposal. Whether it be to keep on top of muscular tightness that develops with regular training, or to check out any niggles you have, its always useful to check yourself in for an MOT. Get in touch to book your appointment!
From all at CFL, we hope you have a fantastic end to 2017. See you at the whiteboard!