From next week (3rd August) our Wednesday evening WOD timetable will look like this:
5.00-6.30pm - Open Gym
6.30-7.30pm - WOD Class
8.00-9.00pm - WOD Class
Please note it down or ask us for a new timetable when you are next at the box. Thanks
Thursday 28 July 2011
Wednesday 27 July 2011
This Weekends Classes
Slight change of plan from my previous post!
The Caveman Crew will still be going up to Manchester for the affiliate games and representing this weekend but Coach Dave will be at the box for classes as usual.
Thats 10am and 11am on Saturday and 11am on Sunday.
Drop us a line to book in or tell us at class. Apologies for the change of plan but i just couldnt tear myself away from all my wonderful members at the box! ;)
See you soon...........
Tuesday 26 July 2011
Recent Photos at CrossFit Connect
I thought it would be a good idea to post up some recent photos of the box so those of you that havent been down yet can get an idea of the place and what we get up to at CrossFit Connect.
Thanks to Nero and Lina for taking most of them! Rapidly becoming our box photographers!
Thanks to Nero and Lina for taking most of them! Rapidly becoming our box photographers!
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| Working on the Push-Press. Our coaches are always on hand to tweak your technique. |
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| Some fine Overhead Squat work. One of the best all-round lifts you can do. |
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| Plenty of room for plenty of activities. |
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| Its hard to keep a bar overhead whilst squatting to that depth! Now this is 'core' work! |
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| Taking it outside for some waterfront WODs |
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| The post-WOD endorphin rush about to kick in! |
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| Hanging out at CrossFit Connect. |
UK CrossFit Affiliate Games
So the big annual gathering of UK CrossFit Affiliates is happening this weekend (July 30th) at CrossFit Central Manchester.
It should be a great day with a full schedule of activities on show starting at 9am and running right through until 7pm. There will be team events, mens, womens and masters WODs being thrown down throughout the day.
Our own Caveman Snacks will be there providing nutrition for all the athletes in the form of their delicious power balls, snack bags and of course the legendary flapjacks!
As a result CrossFit Connect will be closed this Saturday and Sunday as we travel to and from Manchester. Please plan your training accordingly and we might even throw up a 'home' workout for you guys to do on your own time, just so you dont miss us too much!
Im sure we'll be buzzing with ideas upon our return with which to test your fitness capabilities to their max!
It should be a great day with a full schedule of activities on show starting at 9am and running right through until 7pm. There will be team events, mens, womens and masters WODs being thrown down throughout the day.
Our own Caveman Snacks will be there providing nutrition for all the athletes in the form of their delicious power balls, snack bags and of course the legendary flapjacks!
As a result CrossFit Connect will be closed this Saturday and Sunday as we travel to and from Manchester. Please plan your training accordingly and we might even throw up a 'home' workout for you guys to do on your own time, just so you dont miss us too much!
Im sure we'll be buzzing with ideas upon our return with which to test your fitness capabilities to their max!
Thursday 14 July 2011
Paleo Challenge Results!
First off a massive congratulations to everyone who took part in the first 30-day Paleo challenge at CrossFit Connect in association with Plan P and Caveman Snacks!
Eating Paleo is not an easy concept to get your head around initially as it cuts out a lot of things that most people have considered a staple part of their diet for all of their lives; potatoes, rice, pasta and bread. Just what are you meant to have with your meat and vegetables at dinner time? Or lunch without sandwiches? Are you crazy?!
However, as we explained in our opening talk on the subject at the beginning of the challenge, it takes perhaps a week for you to realise that you can live without those items and not long after that to fully feel the benefits of not having them in your diet. You have more energy and your energy levels are more balanced across the whole day without having the highs and lows associated with big sugar spikes (pasta lag anyone?!). This is not to mention the longer term health benefits that a wheat and sugar free diet brings.
Ten of our members completed the challenge and i have to say they are very happy with the outcome. Plan P included a detailed meal plan drawn up by our 3 AA rosette winning chef, a food diary, a carefully structured training programme of lifting and WODs (workout of the day) and full support via email and phone. We didnt allow them any cheat days so that they could feel the true benefits of being 100% 'clean' and most of them trained at least three times a week down at the box.
The measurements we took were:
Weight (Kgs)
Body Fat % (as a total)
Body Fat % (as a score in four areas of the body; biceps, triceps, hips and shoulder)
Waist in Inches
Hips in Inches
So what happened and how did they feel?
Between them they lost 27.8kg in weight (aprox 4.4 stone), 19.4% body fat and 15 inches around their waists!
(I dont want to give out individual results and names over the internet but if you would like more exact details then they will be available down at the box. Also, the 15in waist measurement total was only between 7 people not 10!)
Not bad eh? And this includes a few people who werent looking to actually lose much weight but to just lean up around the mid-section. The before and after photos we took showed great differences and we kept having to remind ourselves that this was in fact only a 30-day challenge and not longer. Imagine 30 days from now being over half a stone lighter and having 5% less body fat around your mid-section? You'd take that wouldnt you?
I should also tell you that we saw some amazing increases in strength during that time as well proving that you can indeed get stronger and lose weight at the same time. One Deadlift went from 140kg to 170kg and one Shoulder Press from 32.5kg to 50kg.
CrossFit and Paleo are a potent combination.
A week after the challenge has finished and all of them are still sticking to the plan by their own accord. Indeed why would you want to go back to eating how you were when Paleo makes you feel so great? One of my clients has even started another 30 days right away as he cant wait to see even more improvements.
In fact two of our members let themselves have treats last weekend, chocolate, milk, bread, pizza etc for finishing the challenge but told us how terrible it made them feel for a good few days after eating it. We have just become accustomed to eating this stuff and its not until we clean our systems out that our bodies respond and complain when we bring those food types back in.
Here is a quote from one of our members:
"Having talked myself into giving this eating plan a go and impressed by the 'things to eat' list my brow furrowed heavily when reading the 'things not to eat' list (politely referred to as 'foods to avoid'). 30 days later and 'wow', who knew i could cook and real tasty stuff too?
With plenty of example menus to get you started, I had at least one unique dish every day over the full 30 days without once resorting to an omelette! In fact I have taken the view that the weight loss, lost inches and reduced body fat are more an added bonus to the good eating rather than a key motivator (but were very welcome of course) Many thanks guys!!" Steve C BN2
Our next Plan P challenge starts in September and we are combining the elements together in a package to make it simple for you to get involved:
~30-day Plan P guide including detailed meal plans, food diary, shopping lists and exercise guide.
~Personal two hour Intro course at CrossFit Connect.
~One months membership at CrossFit Connect.
~Two nutrition talks by our 3 AA rosette winning paleo chef.
~Full health check and measurement assessment at beginning and end.
Cost = £150
If you would like to know more about the next Plan P challenge, CrossFit or simply want to see the place where our members are seeing so much success then give us a call, drop us a line or come down to the box and say 'hi'. We are a friendly, community driven gym where top quality coaching and nutrition advice are combined to get you into the best shape of your life.
Ten people...thirty days....27.8kgs...19.4% body fat.... doesn't this sound like something you'd like to be part of?
http://www.crossfitconnect.co.uk
http://www.planp.co.uk
http://www.cavemansnacks.co.uk
Eating Paleo is not an easy concept to get your head around initially as it cuts out a lot of things that most people have considered a staple part of their diet for all of their lives; potatoes, rice, pasta and bread. Just what are you meant to have with your meat and vegetables at dinner time? Or lunch without sandwiches? Are you crazy?!
However, as we explained in our opening talk on the subject at the beginning of the challenge, it takes perhaps a week for you to realise that you can live without those items and not long after that to fully feel the benefits of not having them in your diet. You have more energy and your energy levels are more balanced across the whole day without having the highs and lows associated with big sugar spikes (pasta lag anyone?!). This is not to mention the longer term health benefits that a wheat and sugar free diet brings.
Ten of our members completed the challenge and i have to say they are very happy with the outcome. Plan P included a detailed meal plan drawn up by our 3 AA rosette winning chef, a food diary, a carefully structured training programme of lifting and WODs (workout of the day) and full support via email and phone. We didnt allow them any cheat days so that they could feel the true benefits of being 100% 'clean' and most of them trained at least three times a week down at the box.
The measurements we took were:
Weight (Kgs)
Body Fat % (as a total)
Body Fat % (as a score in four areas of the body; biceps, triceps, hips and shoulder)
Waist in Inches
Hips in Inches
So what happened and how did they feel?
Between them they lost 27.8kg in weight (aprox 4.4 stone), 19.4% body fat and 15 inches around their waists!
(I dont want to give out individual results and names over the internet but if you would like more exact details then they will be available down at the box. Also, the 15in waist measurement total was only between 7 people not 10!)
Not bad eh? And this includes a few people who werent looking to actually lose much weight but to just lean up around the mid-section. The before and after photos we took showed great differences and we kept having to remind ourselves that this was in fact only a 30-day challenge and not longer. Imagine 30 days from now being over half a stone lighter and having 5% less body fat around your mid-section? You'd take that wouldnt you?
I should also tell you that we saw some amazing increases in strength during that time as well proving that you can indeed get stronger and lose weight at the same time. One Deadlift went from 140kg to 170kg and one Shoulder Press from 32.5kg to 50kg.
CrossFit and Paleo are a potent combination.
A week after the challenge has finished and all of them are still sticking to the plan by their own accord. Indeed why would you want to go back to eating how you were when Paleo makes you feel so great? One of my clients has even started another 30 days right away as he cant wait to see even more improvements.
In fact two of our members let themselves have treats last weekend, chocolate, milk, bread, pizza etc for finishing the challenge but told us how terrible it made them feel for a good few days after eating it. We have just become accustomed to eating this stuff and its not until we clean our systems out that our bodies respond and complain when we bring those food types back in.
Here is a quote from one of our members:
"Having talked myself into giving this eating plan a go and impressed by the 'things to eat' list my brow furrowed heavily when reading the 'things not to eat' list (politely referred to as 'foods to avoid'). 30 days later and 'wow', who knew i could cook and real tasty stuff too?
With plenty of example menus to get you started, I had at least one unique dish every day over the full 30 days without once resorting to an omelette! In fact I have taken the view that the weight loss, lost inches and reduced body fat are more an added bonus to the good eating rather than a key motivator (but were very welcome of course) Many thanks guys!!" Steve C BN2
Our next Plan P challenge starts in September and we are combining the elements together in a package to make it simple for you to get involved:
~30-day Plan P guide including detailed meal plans, food diary, shopping lists and exercise guide.
~Personal two hour Intro course at CrossFit Connect.
~One months membership at CrossFit Connect.
~Two nutrition talks by our 3 AA rosette winning paleo chef.
~Full health check and measurement assessment at beginning and end.
Cost = £150
If you would like to know more about the next Plan P challenge, CrossFit or simply want to see the place where our members are seeing so much success then give us a call, drop us a line or come down to the box and say 'hi'. We are a friendly, community driven gym where top quality coaching and nutrition advice are combined to get you into the best shape of your life.
Ten people...thirty days....27.8kgs...19.4% body fat.... doesn't this sound like something you'd like to be part of?
http://www.crossfitconnect.co.uk
http://www.planp.co.uk
http://www.cavemansnacks.co.uk
Tuesday 12 July 2011
Promo Video - Who are CrossFit Connect?
Okay, so i have just finished making CrossFit Connects first video! :)
I really wanted to capture the essence of CrossFit and explain what it is we do for those uninitiated but also give a good taste of what our box is like specifically and what you can expect when you come down and join in.We have seen some amazing changes over the last few months in our members and i truly believe that you dont get looked after as well in any other gym as you do in a CrossFit box. We are there to not only coach our guys and gals in technique, form and function every session but also inform and guide you on the nutrition side of things too which is vitally important.
I know i am biased when i say this but if you want to truly see a change in your health and become stronger, leaner and faster then come down to see us, check out a class or two and i believe you wont ever want to go anywhere else. It becomes addictive to train in such a friendly and encouraging community. You will actually want to train rather than it being a chore that you have to do.
Check out our website for more information or drop us an email. Come and see why there are now over 60 CrossFit boxes in the UK with the number of CrossFitters worldwide growing daily. Reebok have recently signed on for a partnership deal as they can see the potential CrossFit has for truly making a difference within the industry. This isnt a fad. This stuff works.
Enjoy the short film and get in touch for a free taster session. Join the revolution!
Check out our Facebook page here: http://tinyurl.com/68vtulc for the latest news on CrossFit Connect
I really wanted to capture the essence of CrossFit and explain what it is we do for those uninitiated but also give a good taste of what our box is like specifically and what you can expect when you come down and join in.We have seen some amazing changes over the last few months in our members and i truly believe that you dont get looked after as well in any other gym as you do in a CrossFit box. We are there to not only coach our guys and gals in technique, form and function every session but also inform and guide you on the nutrition side of things too which is vitally important.
I know i am biased when i say this but if you want to truly see a change in your health and become stronger, leaner and faster then come down to see us, check out a class or two and i believe you wont ever want to go anywhere else. It becomes addictive to train in such a friendly and encouraging community. You will actually want to train rather than it being a chore that you have to do.
Check out our website for more information or drop us an email. Come and see why there are now over 60 CrossFit boxes in the UK with the number of CrossFitters worldwide growing daily. Reebok have recently signed on for a partnership deal as they can see the potential CrossFit has for truly making a difference within the industry. This isnt a fad. This stuff works.
Enjoy the short film and get in touch for a free taster session. Join the revolution!
Check out our Facebook page here: http://tinyurl.com/68vtulc for the latest news on CrossFit Connect
Social Event - Sat 16th July
We welcome you all to the social gathering at the box on Saturday 16th July from 2pm!
We are having this as an end to the fantastic first 30-day Paleo challenge that we ran from the beginning of June. All of our members did so well and the results, which will be posted soon, speak for themselves. Everyone has come out of it with a whole new change of mindset with regards to eating habits and can really see the benefits that Paleo eating brings.
So on Saturday we will be having a BBQ and then prize giving for the winners, you're all winners really! ;), and then heading out for the evening somewhere if you would like to stay around.
Please feel free to bring family and friends down to show them where you have been spending so much time lately and any newcomers that would just like to come down and meet us and see what we do at the box you are more than welcome. If you could drop us a line and let us know you may be coming down that would be great.
We look forward to seeing you all on Saturday. Lets just hope the sun keeps shining!
We are having this as an end to the fantastic first 30-day Paleo challenge that we ran from the beginning of June. All of our members did so well and the results, which will be posted soon, speak for themselves. Everyone has come out of it with a whole new change of mindset with regards to eating habits and can really see the benefits that Paleo eating brings.
So on Saturday we will be having a BBQ and then prize giving for the winners, you're all winners really! ;), and then heading out for the evening somewhere if you would like to stay around.
Please feel free to bring family and friends down to show them where you have been spending so much time lately and any newcomers that would just like to come down and meet us and see what we do at the box you are more than welcome. If you could drop us a line and let us know you may be coming down that would be great.
We look forward to seeing you all on Saturday. Lets just hope the sun keeps shining!
Wednesday 6 July 2011
July Intro Course
So our July Intro course is nearly upon us!
Its happening this Sunday 10th July from 12pm -3pm down at CrossFit Connect.
Our Intro courses are vital for you to participate in in order to understand and appreciate what CrossFit is and how it can be so effective as a training method. We teach you the 9 foundational CrossFit movements (plus a few others thrown in for good measure!) and let you get involved in your first Workout of the Day (WOD). We also cover the CrossFit fundamentals, are happy to answer any questions you may have and have a chat on nutrition and why it is such an important part of your training.
After the Intro course you are then able to attend any of our regular classes. You will still have us on hand to guide you through the classes and help you perfect the movements but you will have a much better understanding of what it is you are doing and more importantly, why?
The course cost is £80 and for more detailed information please see our website www.crossfitconnect.co.uk
The next course wont be run until August so book your place soon. We have limited places each month so make sure you can join up with us as soon as you'd like. Give either myself or Holly a call on the numbers to the right or drop us an email.
With some amazing results coming in from our first 30-day Paleo challenge (a 30-day nutrition and training plan devised especially for our members by Plan P) now is the perfect time to seize the opportunity to become part of the CrossFit community and actually make your time spent down the gym worthwhile!
(Full details of these results will be published soon.....watch this space!)
If you haven't done already check out our Facebook page to keep right up to date with the most recent goings on at the box: http://tinyurl.com/686zoob
Hope to see you soon.
Its happening this Sunday 10th July from 12pm -3pm down at CrossFit Connect.
Our Intro courses are vital for you to participate in in order to understand and appreciate what CrossFit is and how it can be so effective as a training method. We teach you the 9 foundational CrossFit movements (plus a few others thrown in for good measure!) and let you get involved in your first Workout of the Day (WOD). We also cover the CrossFit fundamentals, are happy to answer any questions you may have and have a chat on nutrition and why it is such an important part of your training.
After the Intro course you are then able to attend any of our regular classes. You will still have us on hand to guide you through the classes and help you perfect the movements but you will have a much better understanding of what it is you are doing and more importantly, why?
The course cost is £80 and for more detailed information please see our website www.crossfitconnect.co.uk
The next course wont be run until August so book your place soon. We have limited places each month so make sure you can join up with us as soon as you'd like. Give either myself or Holly a call on the numbers to the right or drop us an email.
With some amazing results coming in from our first 30-day Paleo challenge (a 30-day nutrition and training plan devised especially for our members by Plan P) now is the perfect time to seize the opportunity to become part of the CrossFit community and actually make your time spent down the gym worthwhile!
(Full details of these results will be published soon.....watch this space!)
If you haven't done already check out our Facebook page to keep right up to date with the most recent goings on at the box: http://tinyurl.com/686zoob
Hope to see you soon.
Monday 4 July 2011
New Class Timetable
The new July class timetable starts today.
We have added in a few more classes and open gyms during the week due to our ever increasing membership base and now a WOD (workout of the day) class on Sunday at 11am too!
Check out www.crossfitconnect.co.uk and the class tab for full listings.
Happy 4th July to all our American friends.
We have added in a few more classes and open gyms during the week due to our ever increasing membership base and now a WOD (workout of the day) class on Sunday at 11am too!
Check out www.crossfitconnect.co.uk and the class tab for full listings.
Happy 4th July to all our American friends.
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