With quite a few things going on over the coming Jubilee bank holiday weekend we have had to make a few changes to the class timetable. All of these changes are reflected on the MindBody booking system and you just book in as usual but i thought it good to outline them here.
Friday 1st June - - 1pm and 6pm WOD classes cancelled. Morning as usual.
Saturday 2nd June - Open Gym... 10-12pm
Sunday 3rd June - Open Gym.... 10-12pm
Karen (my wife) has kindly said she will man (or woman!) the box for us whilst myself, Holly and George are up in Birmingham being judges for the Reebok CrossFit Championships. There will be no formal WOD classes but we will write a WOD up on the board and you can come down and do this as you please. Treat it as an open gym session and perhaps catch up on something you need to practice or work on. Karen is not a CrossFit coach so wont be able to offer any lifting advice although she has trained a little herself so might be able to help with the basic movements.
Monday 4th June - Closed
Tuesday 5th June - 7am - WOD class
8-10am - Open Gym
Evening classes all the same.
So Tuesday is all the same with the addition of an Open Gym session between 8-10am as most of you will be off work and we wanted to give you the option of coming down earlier in the day.
Sorry to be a pain and have so many changes but we were asked to participate in the Reebok Championships and thought it would be a good opportunity for us and the box to network and meet others from the CrossFit hierachy.
If you have any questions, just shout and I will put the times up on the board at the box too.
Cheers evereyone.
Thursday 24 May 2012
Friday 11 May 2012
Olympic Lifting Classes
We held our first specific Olympic Lifting class last night at the box and it was great to see you all putting the time in to learn these important lifts.
Coached by Holly who is the World, British and Southern Masters Olympic lifting champ we focused on the lifts themselves (the Snatch and the Clean & Jerk) and specific drills that improve your technique. With the Olympic lifts its the little things that can make a difference between success and failure. Learning to properly shrug those shoulders, keeping the arms straight or extending the hips fully before dropping under the bar all help you achieve a much higher success rate.
We have a couple of videos on our YouTube channel that break things down nicely:
Classes are held at 6.30-7.30pm on a Thursday evening at the box. Get in touch if you would like more details on how you can learn these lifts with us.
So why are these lifts so good for you anyway? Its because they involve a massive amount of musculature in the human body including the small stabiliser muscles, so you are working your whole body as a unit and developing strong relationships between your legs, arms and trunk. Also the movement patterns generated during the lifts help to develop great athletic ability and transfer to numerous other sports as they develop speed and explosive power. Nothing else makes you feel quite so strong, powerful, fast, balanced and agile as heaving a heavy barbell straight overhead from the floor and catching it in a deep squat as you do when you snatch.
However, these lifts are hard and challenging and it must be remembered that you will not pick them up as quickly as you can a deadlift or squat. With perseverance and practice though they are amazingly good for you and a whole load of fun! You can tell when you have done everything right because the bar feels as though it floats up to your catch position. But it can also be demoralising when things just don't go right. And this is aimed at our existing members who are learning with us. Not getting frustrated is one of the key points to learn when practising as an unfocused mind will only lead to worse results. Stay calm, focus on what you have to do and lift. If it goes wrong its not as if the world is going to end. Have a rest, re-set yourself and go again. Lifting is a journey that should be fun and enjoyable. With practice you will make more than you don't. And the weights you're lifting will go up.
So whether you are already a member looking to improve your efficiency of movement and your 1 rep maxes or a newcomer who would like to learn these lifts from qualified coaches get yourself booked in for a class soon.
Coached by Holly who is the World, British and Southern Masters Olympic lifting champ we focused on the lifts themselves (the Snatch and the Clean & Jerk) and specific drills that improve your technique. With the Olympic lifts its the little things that can make a difference between success and failure. Learning to properly shrug those shoulders, keeping the arms straight or extending the hips fully before dropping under the bar all help you achieve a much higher success rate.
We have a couple of videos on our YouTube channel that break things down nicely:
The Snatch - Technique Series
(YouTube - CrossFit Connect channel for the others)
Classes are held at 6.30-7.30pm on a Thursday evening at the box. Get in touch if you would like more details on how you can learn these lifts with us.
So why are these lifts so good for you anyway? Its because they involve a massive amount of musculature in the human body including the small stabiliser muscles, so you are working your whole body as a unit and developing strong relationships between your legs, arms and trunk. Also the movement patterns generated during the lifts help to develop great athletic ability and transfer to numerous other sports as they develop speed and explosive power. Nothing else makes you feel quite so strong, powerful, fast, balanced and agile as heaving a heavy barbell straight overhead from the floor and catching it in a deep squat as you do when you snatch.
However, these lifts are hard and challenging and it must be remembered that you will not pick them up as quickly as you can a deadlift or squat. With perseverance and practice though they are amazingly good for you and a whole load of fun! You can tell when you have done everything right because the bar feels as though it floats up to your catch position. But it can also be demoralising when things just don't go right. And this is aimed at our existing members who are learning with us. Not getting frustrated is one of the key points to learn when practising as an unfocused mind will only lead to worse results. Stay calm, focus on what you have to do and lift. If it goes wrong its not as if the world is going to end. Have a rest, re-set yourself and go again. Lifting is a journey that should be fun and enjoyable. With practice you will make more than you don't. And the weights you're lifting will go up.
So whether you are already a member looking to improve your efficiency of movement and your 1 rep maxes or a newcomer who would like to learn these lifts from qualified coaches get yourself booked in for a class soon.
More details at www.crossfitconnect.co.uk
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