Hey all. Here is some more info for the challenge which starts on Monday 6th June:
* There will be a nutrition talk from Barnaby our resident Paleo chef this coming Saturday 4th June after classes at approx 12.30pm. This should last around one hour and we will be able to answer any questions you may have about what to eat and what not to eat. We might even rustle up a few tasty treats for you to try! Attendence at this is not required for you to enter the challenge but it will give you a good idea of what to expect, why its so beneficial and the right and wrong foods to go shopping for!
* You will need to take before and after photos to be eligible for the prizes. For men this will require shirts off and for ladies bikini tops. We can take these for you at the box or submit a suitable one yourself. We will keep these confidential unless you agree otherwise and want people to see the remarkable transformation that has happened to you! :) You can by all means still enter the challenge even if you dont submit a photo, its just that you will not be eligible to win any prizes.
* You will receive a PlanP guide to Paleo nutrition which will include a two-week full meal plan devised by Barney (did we mention he's a 3 AA Rosette winning chef?!), a comprehensive shopping list of things to look out for and things to avoid and a food diary in which to record your progress. We will encourage all of you to keep this food diary properly as an incomplete diary = no prizes!!
* You will get your weight, blood pressure and measurements taken on entry and at the end of the challenge for comparison and so everyone is using the same set of devices.
* The three coaches (Dave, Holly and Barney) will be at your beck and call day and night (okay, so thats going a bit far...just day!) to help you with any questions you have about what to eat and what not to eat. Just drop us an email or question us at the box. We will keep you on track.
* The prizes will be awarded to the male and female that we feel has made the biggest transformation over the 30-day period. This will include things such as the photo, the measurements, how detailed your diary is, how often you have trained and how much your strength and fitness levels have progressed (so training diary essential too!). It isnt just about the look of the photo its about attitude and dedication to the challenge at hand. Our decision is final and we will not accept any bribes........ ;)
* Entry is for friends and family too so even if they are not members of the box they can still enter. Feel free to tell anyone you know about it, post it on facebook etc. The more the merrier!
* Entry fee is £10 and you need to be signed up by 8pm on Thursday 2nd June. Please drop us an email at info@crossfitconnect.co.uk to register if you havent done so already. Payment can be made to us either in cash when you are at the box or as a bank transfer (details on request).
So good luck everyone, get in touch if you are ineterested and hopefully see most of you on Saturday.
Monday 30 May 2011
Monday 23 May 2011
30 Day Paleo Challenge
The summer is coming and even CrossFitters care about how they look on the beach!
So we have put together a plan, in conjunction with Plan P, to get you in the best possible shape we can.
From Monday 6th June, CrossFit Connect will be running a 30-day Paleo challenge. We will be holding a talk on Saturday 4th June at 12.30, after our skills class, to run through the plan and answer any questions you may have, as well as giving you some guidance on how to handle the 30 days.
What is Paleo?
If you’ve been training with us for any period of time then you will have heard us talk about this a lot. It is, we believe, the healthiest and most nutritious plan on which to base your everyday nutritional needs. The talk that we will hold will go into more details but Paleo in brief = meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! Basically removing all the processed bread, rice, and pasta-like items from your daily plate (and any and all sugar/artificial sweetener infused beverages) and eating clean.
So if you are thinking about coming down to check us out maybe the 4th of June would be a good day! We will require before and after photos and for you to keep a quality food diary of the entire 30 days. This way you will really be accountable for what you eat. When you write everything down you really get to see all of those 'treats' that you conveniently forgot when someone asks you if you eat well! As for training, we recommend a minimum of 3 x a week to see the best results.
The above photos are of my friend Luke who took part in the Paleo challenge held at CrossFit Bath last year. He stuck to the plan to the letter and lost an amazing amount of body fat. (Nice work Luke!)
Join up and boost the hard work you are doing during the classes even further!
So we have put together a plan, in conjunction with Plan P, to get you in the best possible shape we can.
From Monday 6th June, CrossFit Connect will be running a 30-day Paleo challenge. We will be holding a talk on Saturday 4th June at 12.30, after our skills class, to run through the plan and answer any questions you may have, as well as giving you some guidance on how to handle the 30 days.
What is Paleo?
If you’ve been training with us for any period of time then you will have heard us talk about this a lot. It is, we believe, the healthiest and most nutritious plan on which to base your everyday nutritional needs. The talk that we will hold will go into more details but Paleo in brief = meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! Basically removing all the processed bread, rice, and pasta-like items from your daily plate (and any and all sugar/artificial sweetener infused beverages) and eating clean.
The challenge is open to all of our members and their family and friends. Prizes will be awarded to top male and female for the most stunning physique transformation. This contest is not based on weight loss or measurements alone, your goal may be to bulk up for example, so even if you don’t want to lose a whole lot of weight you still have a great chance to win! Its simply the best physical change in body shape and composition.
So if you are thinking about coming down to check us out maybe the 4th of June would be a good day! We will require before and after photos and for you to keep a quality food diary of the entire 30 days. This way you will really be accountable for what you eat. When you write everything down you really get to see all of those 'treats' that you conveniently forgot when someone asks you if you eat well! As for training, we recommend a minimum of 3 x a week to see the best results.
All members that are interested just let myself (Holly) or Dave know and we will put you on the list. The more the better as you will really stick to it knowing that your fellow members are going for it too. Many other CrossFit gyms have held similar challenges and have seen some great results in their members body compositions and weights in just the 30 days.
Before
After
The above photos are of my friend Luke who took part in the Paleo challenge held at CrossFit Bath last year. He stuck to the plan to the letter and lost an amazing amount of body fat. (Nice work Luke!)
Join up and boost the hard work you are doing during the classes even further!
Sunday 22 May 2011
Facebook Page
Hi
If you have a facebook account and have yet to see our page then head over there now. :) We post lots of photos and details of the classes we run and its where the general CrossFit chit-chat goes down! You may even find yourself in a starring role if you become a member.
Click on:
https://www.facebook.com/#!/pages/CrossFit-Connect/173633822653145
If you have a facebook account and have yet to see our page then head over there now. :) We post lots of photos and details of the classes we run and its where the general CrossFit chit-chat goes down! You may even find yourself in a starring role if you become a member.
Click on:
https://www.facebook.com/#!/pages/CrossFit-Connect/173633822653145
Wednesday 18 May 2011
Change To Classes Monday 23rd May
There will be no evening classes next Monday 23rd May at the box.
Myself and Holly have the chance to listen to a presentation by Barefoot Ted on the benefits of barefoot running right here in Hove. Being held at Nick Rivett Sports in Hove the American barefoot proponent, who found considerable exposure through the fantastic book Born To Run by Christopher McDougal, is spending an evening talking on the subject.
We feel that this is too good an opportunity to miss and will be able to pass on some good information to our members regarding everything barefoot.
We will be putting on an extra class the following Tuesday evening at 7pm to make up for this.
Thanks!
Myself and Holly have the chance to listen to a presentation by Barefoot Ted on the benefits of barefoot running right here in Hove. Being held at Nick Rivett Sports in Hove the American barefoot proponent, who found considerable exposure through the fantastic book Born To Run by Christopher McDougal, is spending an evening talking on the subject.
We feel that this is too good an opportunity to miss and will be able to pass on some good information to our members regarding everything barefoot.
We will be putting on an extra class the following Tuesday evening at 7pm to make up for this.
Thanks!
Tuesday 10 May 2011
CrossFit Connect House WOD Results
On the first day of opening we created a WOD to commemorate the birth of CrossFit Connect. Based around the number 9, due to it being the number of our building, we came up with the following:
9 x rounds for time of:
9 x Box Jumps (24in men / 18in women)
9 x Thrusters (40kg men / 25kg women)
9 x Burpees
We have had a good number of our members taking on this WOD now so i thought it was time we posted some scores. As the RX'd (prescribed) weights are pretty tough we have scaled it accordingly for each of our members and this info follows their times below. The burpees we were a little lenient on but tried to encourage everyone to include the press up for at least as long as they could!
Everyone that has done it has put in such a good effort so well done to all. Next up is to repeat it in a few months time and smash those times!
Guys:
Oli - 14.23 (30kg / 18in)
Andre - 15.24 (40kg / 12in)
Barney - 18.00 (40kg / 24in) RX'd
Dave - 18.21 (40kg / 24in) RX'd
John - 19.57 (30kg / 18in steps)
Nerijus - 20.30 (30kg / 18in)
Darren - 21.42 (40kg / 24in) RX'd (Honorary member!)
Kevin - 23.27 (30kg / 12in)
Joe - 25.28 (20kg / 24in)
Steve - 27.36 (20kg / 18in)
Dan - 12.36 (15kg / 12in) (x 6 rounds)
Dylan 9.18 (PVC pipe / 12in) (9 years old)
Gals:
Jo - 11.06 (15kg / 12in)
Ami - 13.34 (15kg / 12in)
Emily - 16.24 (15kg / 12in)
Purv - 17.44 (15kg / 12in)
Lina - 18.27 (15kg / 18in steps)
Beckie - 19.05 (15kg / 12in)
Holly - 19.24 (30kg / 18in) RX'd
Danni - 19.47 (15kg / 12in)
Maddie - 11.50 (15kg / 12in) (x 6 rounds)
Siobhan - 12.24 (15kg / 12in) (x 6 rounds)
NB: Please note I have been told i have to adjust the heights of the boxes on here as our ones at the box are a smidgen taller than regular box heights due to extra strength! So it should be 13in, 19in and 25in boxes! That inch can make all the difference! ;)
Monday 9 May 2011
Paleo Banana Bread
So having the sweet tooth that i do i am always looking for something healthier than jaffa cakes or biscuits to snack on! I discovered this recipe a few weeks back and have tried it out twice now with great results. It really does make an awesome banana loaf.
I think the recipe came from CrossFit Scottsdale originally but i also found it at The Paleo Table.
The only thing i changed when i made it was to leave out the Flaxseed (only because i didnt have any at the time) and added in a handful of dried fruit too. Also, the softer and riper the bananas are the tastier it is.
I think the recipe came from CrossFit Scottsdale originally but i also found it at The Paleo Table.
The only thing i changed when i made it was to leave out the Flaxseed (only because i didnt have any at the time) and added in a handful of dried fruit too. Also, the softer and riper the bananas are the tastier it is.
Gluten-free, grain-free, dairy-free banana loaf.
Ingredients
- 2 cups almond flour
- 1/4 cup flaxseed meal
- 2 tsp cinnamon
- 1 tsp baking soda
- 1 tsp baking powder
- 2/3 cup chopped nuts (I used brazil nuts, walnuts and almonds)
- 4 really ripe bananas (mashed well)
- 2 tbsp honey
- 4 eggs
- 1 tsp vanilla extract (I used 2 and a bit tsp as i love vanilla!)
Directions
- Preheat oven to 375 degrees F or gas mark 5/6
- Sift the dry ingredients together in a large bowl.
- In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.
- Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined.
- Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean.
- Let cool slightly and enjoy with a pat of almond butter, coconut oil.
Thursday 5 May 2011
Intro Course this Sunday!
Well that time has rolled around again! We have our intro course ready and prepared for this Sunday 8th May for those of you that want to start coming down to CrossFit Connect and start training with us.
This informative and technique driven course will give you the foundations for all you need to know about CrossFit, why it is so effective, why the community spirit is second to none and why our members are already seeing great gains in strength, power and speed in the few short weeks we have been open.
The course runs from 10am-3pm and costs £80. With a maximum of 8 people on the course myself and Holly can give you expert tuition in all you need to know to start coming down to our regular classes.
After that you can either join on a monthly membership of £55 for unlimited classes with no contracts or £8 per drop in class. We really believe we are delivering unparalleled value for money and superb tuition. Come down and help make our community (and yourselves) grow stronger!
This informative and technique driven course will give you the foundations for all you need to know about CrossFit, why it is so effective, why the community spirit is second to none and why our members are already seeing great gains in strength, power and speed in the few short weeks we have been open.
The course runs from 10am-3pm and costs £80. With a maximum of 8 people on the course myself and Holly can give you expert tuition in all you need to know to start coming down to our regular classes.
After that you can either join on a monthly membership of £55 for unlimited classes with no contracts or £8 per drop in class. We really believe we are delivering unparalleled value for money and superb tuition. Come down and help make our community (and yourselves) grow stronger!
Monday 2 May 2011
New Timetable For May
Hey all
Please find below (and also on our website) the new timetable for May. As our membership base is growing we have added a few more classes into the mix. Notably the Monday lunchtime class and the Wednesday morning class for all you early birds!
I would also like to take this chance to thank all of the people that have been down and shown an interest in CrossFit Connect and to those that have joined up and become members and are making the classes so much fun. We are excited about all of the possibilities down at the box and despite only being open for 6 weeks we are already creating a fantastic environment for training, learning and progressing. A big big thank you from both myself and Holly.
Well, enjoy the Bank Holiday and hope to see some of you soon. Remember, there is an Intro Course running this Sunday 8th May for those that want to get started on their CrossFit journey or for any friends you have that might want to join up too.
Thanks, Dave
Please find below (and also on our website) the new timetable for May. As our membership base is growing we have added a few more classes into the mix. Notably the Monday lunchtime class and the Wednesday morning class for all you early birds!
I would also like to take this chance to thank all of the people that have been down and shown an interest in CrossFit Connect and to those that have joined up and become members and are making the classes so much fun. We are excited about all of the possibilities down at the box and despite only being open for 6 weeks we are already creating a fantastic environment for training, learning and progressing. A big big thank you from both myself and Holly.
Well, enjoy the Bank Holiday and hope to see some of you soon. Remember, there is an Intro Course running this Sunday 8th May for those that want to get started on their CrossFit journey or for any friends you have that might want to join up too.
Thanks, Dave
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