Newsletter May 2019

Did we all get our hopes up when the sun came out? Then just as we broke out the sunglasses and shorts the rains came! Not a great start to June really.

You will have seen that we have programmed running back into our WOD’s so don’t forget to bring your running shoes over the next few months so you can’t have any excuses.

Back to the task at hand. This month we would like to announce our Member of the Month as

Amy Hill.png

Amy has been a member of CSC since December 2016. She, like most, started initially on a conditioning membership before completing her foundations in April 2017.

Amy has recently been attending the WODs regularly and has also tried her hand at our strongman classes (these are back and in a new time slot).  Amy has caught the attention of all the coaches due to her approach and dedication to not only the strength days but also the metcon classes too.

Well done Amy, you have smashed it, and we look forward to seeing next month’s progression.

For those of you who were not aware, we had a few members and friends take part in the Tribal Clash event in Portugal.

Paul, Julie, Rebecca, Gemma, Chris and Danny came 151 out of 190 teams and came away with some great lessons in competition tactics.

Their strongest event was event two, a swim out at sea pushing a life board followed by a 3mile beach run. They came 27th in that event, which is a great achievement considering 190 other teams were in the mix.

Check out the video to the right of this summary to see what they were up against.

They have decided to have another go next year with a 100% Central Staffs CrossFit member roster. So if you want to go along to watch or offer your services as a substitute therein plenty of time to get it sorted.

Well done all who took part, great to see people taking on a challenge.



Tribal Clash is returning to Bantham Beach in July for the 7th instalment of the UK’s premier team fitness competition. The 2018 event was unreal, with stunning weather enhancing the beach party atmosphere. 2019 will be bigger, better, even more challenging but just as fun!

CSC has three teams taking part. Paul Hanson, Julie Addison, Gav & Sam Heath, Sarah Morley, Dusan G, Shane Turgyan, Chris Waterfall, Gemma Frisby, Tracy Birchall, Emily Bennett, Sylwia Drużdż, Laurie Marshall, Matt Best, Nick Booker, Tony Dean and Beth Giles will all be on the beach representing CSC. Good luck all and keep us posted.

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Our very own Paul Shelley will be tackling the Staffordshire ironman challenge on June the 9th.

Paul has been training hard and is “somewhat” looking forward to the event. Undertaking a challenge like this is both a mental and physical test and as you know, Paul is a master at both.

You may be wondering why Paul is doing this? Well, he is doing it to raise money for a beloved Central Staffs CrossFit members cause.

Member Alex Whitlock is trying to raise as much money for the “Forget Me Not Ward” at the Stoke Maternity unit and Paul is helping.

So far Paul has managed to get 57% of his £1000 fundraising target. So dig deep people and support this great cause.

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Alex Whitlock is also fronting a three peaks challenge for the “Forget me Not” ward. On Friday 14th Alex and his crew will be tackling Ben Nevis, Scafell Pike, and Mount Snowdon.

Everyone involved have been training hard to get this done within the 24 hours, so dig deep help a great cause and donate.

We are looking forward to seeing the CSC t-shirts on a few photos from the top of each peak.

Good luck all and have fun.

Not Goodbye, More Like “Au revoir”

Ok so my French isn’t great, but I am sure the translation is until we meet again! As you know our beloved Pat Lucas is moving onto his USA adventure and many of you came to his farewell workout. So thank you to those who sent him off in the Central Staffs CrossFit tradition.

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Now, as part of the Central Staffs CrossFit team, I wanted to highlight how well Pat developed as a coach and a reliable team member.

He will admit, at first he struggled with his confidence, as many of us do when we enter somewhere like Central Staffs CrossFit, New faces, new ways of working and I am sure we have all suffered from imposter syndrome at sometime or another?

Pat took some huge personal steps and accountability for his own development and his confidence just continued to soar.

Pat became a great part of Central Staffs CrossFit and developed into a well rounded and respected coach. I am sure he has much more to offer as he continues his journey and we are all sad to see him go.


Now along with Pats departure we have two new faces in our coaching team (yes that's right pat we needed two people to replace you!!) Beth Giles and Emily Bennett.

Beth Joins us as a trainee coach bringing a wealth of Gymnastics knowledge to the team and Beth is being being mentored by both Paul and Tim to develop her skills further.

Emily is our latest intern and is soaking up knowledge like a sponge, nothing gets past her and she’s eager to learn.

So please give them respect and listen to their cues in the workouts.

New Faces


We have 14 new faces in the Crossfit classes, so please take the time to introduce yourself, share your journey and support our latest foundation course graduates.

Welcome aboard all, and we hope you make the most of your time at Central Staffs CrossFit.

Take control of your fitness, be accountable for your actions in regard to your health and wellbeing and please ask questions if you need to.


Corporal Jamie Kirkpatrick

Friday 28th June at 15.30


This month’s hero WOD is a very important one for Tim.  Tim served with Corporal Kirkpatrick in Afghanistan and was part of the same regiment the 33/101 Engineers  (Explosive Ordnance Disposal).

Corporal Kirkpatrick was killed by small arms fire in the Nahr-e Saraj district of Helmand province of Afghanistan on Sunday 27 June 2010 aged 32, he is survived by his wife and daughter.

This month’s WOD will be held on Friday 28th June at 15.30. 



In teams of 3
Row 2000m (Check in)
3 Rounds
60 heavy sandbag cleans
400m sled pull AHAP
60 Tyre Flips
150 slam balls

If you have anything planned that you would like adding to the newsletter, please drop us a line on the usual email address.

Take care of yourself and each other and we will be back in a months time.

Human Movement – and what it means to us all.

Article by coach Kris Middleton

When joining a gym, or even for long-term gym-goers, many people want to be able to do the same as everybody else is or can do, whether this be a body weight snatch, run a mile in record time or perform reps of perfect muscle ups. However, as the coaches of CSC will tell you, no two people are the same, so why would they move the same?


Without discrimination to those born with physical abnormalities, humans are intrinsically the same, in that they have two arms and two legs. Yet, no two humans move in the same manner due to anthropometric differences such as the lengths of the limbs and musculoskeletal muscles (James and Bates 1997). Bernstein, (1967)and Higgins, (1977)suggest that there are three types of movement constraints, biomechanical, morphological and environmental.

Human Movement

The biomechanical constraints are those that are governed by the laws of physics such as gravity, the morphological are the constraints that are governed by the anatomical make up of a human such as length of limb, pennation angles (the way the muscle is constructed) and muscle cross section type (Type 1 to Type 2 ratio). The environmental constraints are those that are governed by the surroundings in relation to the human (are you jumping onto a 12” box or a 30” box).

Therefore, strategy selection for how humans move, results in a movement pattern that is unique to that individual at that point in time. Due to this there can be an enormous amount of variability between humans and how they move (James and Bates 1997).

This is why, as coaches, we spend a lot of our time learning how you move and what is normal for you. One of the methods we use to do this is with the simple body weight squat (air squat), as it can tell us a lot from your ankle flexibility right through to your ability to hold your upper body.

Kris Middleton

Squatting is not only a beneficial movement for anyone that is recreationally active and for athletes when training for sports performances but, is part of everyday life when working or completing an everyday simple task , (Schoenfeld 2010). However, too often in commercial gyms worldwide there appears to be people using the squat in a manner that is loaded beyond what the movement literacy or ability of these people will safely allow, (Kritz, Cronin, and Hume 2009).

Although I have already said that no two humans will move the same, there are certain neurological pathways (the way our brain tells our body to move) that can be harmful to us.

This could be something like knee valgus (where the knees come together inwards) when squatting which can be extremely dangerous for the knee joint due to increased sheer forces that impact the patella, tibia and femur (Kritz, Cronin, and Hume 2009)or how much flexion your torso has when squatting as every 2° deviation of the vertebrae can cause increased compressive stress by around 16% (Kritz, Cronin, and Hume 2009), these compressive forces move away from the spinal column to the surrounding passive tissues (Schoenfeld 2010)that are not designed for taking load.

When completed correctly the squat has benefits for clinical rehab alongside strength adaptations, however, when the squat is not executed correctly the implications are possible muscle and joint damage, spondylosis (Spinal Osteoarthritis) or ruptured intervertebral disks (Schoenfeld 2010).

As coaches we will try to help you move in a manner that is not harmful to you such as scaling a movement until you build up the necessary strength or flexibility required to complete the movement to a prescribed standard. Listening to the coaches will help you to move in a way that will keep you learning, developing and growing and more importantly help to keep you injury free, achieving the fitness goals that you have set.

Coaching is teaching


Bernstein, N. 1967. The Co-Ordination and Regulation of Movements. Oxford: Pergamon Press.

Higgins, J. 1977. Human Movement: An Integrated Approach. St.Louis, MO: Mosby.

James, C, and B Bates. 1997. “Experimental and Satistical Design Issues in Human Movement Research.” Measurement in Physical Education and Exercise Science1 (1): 55–69.

Kritz, M, J Cronin, and P Hume. 2009. “The Bodyweight Squat : A Movement Screen for the Squat Pattern.” Strength and Conditioning Journal31 (1): 76–85.

Schoenfeld, B. 2010. “Squatting Kinematics and Kinetics and Their Application to Exercise Performance.” Journal of Strength and Conditioning Research24 (12): 3497–3506.


Newsletter April 2019

Hi all
With the Easter holidays upon us, we wanted to remind you of our opening hours during the bank holidays.

Friday 19th - 9am - noon (Open gym only)
Saturday 21st - Open as normal
Sunday 21st - Open as usual
Monday 22nd - 9am-noon (Open gym only)


For those of you who were not aware, we have awarded Matt Best our Member of the Month. 

Matt Best

Matt has taken part in the Crossfit Open for the past three years and has improved every year.
Matt looked at each workout released and looked if he was going to tackle it rxd or scaled. 
His determination and work ethic not only in the open but in every class he attends puts him in the best position to achieve his goals.

The support he gave others during the workouts was great to see.
We’d also like to say a massive thank you to Sam and Sylvia for being so much help and giving their time and support.

And to all the members who took part, you all smashed it and proved to yourselves what you can achieve.

Crossfit Foundations

Our May foundations are almost fully booked, so if you are interested or know anyone who fancies giving CrossFit a go, get them to sign up ASAP.

Only £165 for three months membership which includes the foundation's course. Foundations are essential to getting the most out of the CrossFit membership. With the Foundations and the membership combined that's four months of training!
Any questions, just email us at

Pat Lucas Nasal Breathing

Coach Pat Lucas has published a Blog article on the website discussing breathing & bracing. An interesting article on what he has discovered taking part in CrossFit workouts.

Please check out his article and continue to build your knowledge of a healthy lifestyle. 


We are proud to have raised nearly £10.5k with our recent charity events, and we now have a link to these events on our homepage under "extras" If you want to add anything to the calendar email us and we will send you a form to fill out. Please don't forget that we are also raising money for 
Stoke Forget Me Not.

Three Peaks Challenge

Alex Whitlock and Wobble are organising the event for a select few, but we have an open invite for anyone wishing to support the team of eleven on the final climb up Snowdon. Please hit the image below to donate to a great cause.

Paul Shelley Ironman 2019

In addition to the Three Peaks, Coach Paul Shelley is taking on a number of Ironman events in June and July again for the Forget Me Not rooms. In July, Paul will be completing the Staffordshire Ironman 70.3  on the 9th June followed by a full Ironman in July 

Newsletter March 2019

Hi welcome to the March Newsletter,

Spring is almost here if you ignored the snow last weekend! We just wanted to give you a quick update on things happening at CSC.

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Please be reminded that the box will be closed on the 17th March due to the Stafford Half Marathon.
For all those taking part, we hope the weather is favourable, and you have a great event. Like and share your photos and keep us up to date on your progress.

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Our May foundations are getting booked up, so if you are interested or know anyone who fancies giving CrossFit a go, get them to sign up. Only £165 for three months membership which includes the foundation's course. Foundations are essential to getting the most out of the CrossFit membership. With the Foundations and the membership combined that's four months of training

Coach Paul Shelley has published a Blog article on the website discussing the link between muscle growth and fat loss.

Please check out his article and continue to build your knowledge of a healthy lifestyle. 

Fat vs Muscle

Central Staffs CrossFit Spring Ball

A huge thank you to all those that have signed up to attend our spring ball on the 29th March. There are still a few places left, so if you haven't got around to booking your ticket for the event, get on it quickly! 

All money raised will help raise a significant amount for both Penny and Blood Bikes. Not only is it for a great cause, but it is also a great way to socialise with other members and have a fantastic night of food and entertainment.

Three peaks challenge

In addition to the Spring Ball, we are also raising money for the Stoke Forget Me Not rooms. Alex Whitlock and Wobble are organising the event for a select few, but we have an open invite for anyone wishing to support the team of eleven on the final climb up Snowdon. Please look out for sponsor forms in reception and help the team in their effort.

In addition to the Three Peaks, Coach Paul Shelley is taking on a number of Ironman events in June and July again for the Forget Me Not rooms. In July, Paul will be completing the Staffordshire Ironman 70.3  on the 9th June followed by a full ironman in July 

Our Member of the Month is Shonagh Kinnear.

Shonagh Kinnear

Shonagh, joined us from another Crossfit affiliate when she moved the Staffordshire region.

She initially joined the conditioning class after injuring her shoulder, she attended the classes and had therapy at the box. She listened to her body and scaled the movements back to help her rehabilitation.

She has recently joined the Crossfit classes and is progressing so well, still scaling movements to build up her shoulder.

She’s a great personality to have in the classes always supportive of the other members and listens to the coaches.

Well Done Shonagh

For all the latest updates, be sure to check out our blog page periodically for more information and useful articles.

Breathing and Bracing

Breathing and bracing is a hugely important topic which is massively under rated.  It is not spoken about a lot but it really should be as it relates to everything we do. It covers all areas in training and also the way the body functions including the central nervous system, recovery, mental health and much more. There has been a lot of research in to this area, however I would just like to mention a few things that I have used and learnt relating to CrossFit. 

breathing correctly will optimize oxygenation to your muscles and internal organs, and help you lower your blood pressure, reduce stress and anxiety by lowering the stress hormones adrenaline and cortisol, and releasing mood-boosting hormones like serotonin, balance your sympathetic and parasympathetic nervous systems, improve athletic performance and Improve mental focus and boost brain health

Dr Mecola, Peak Fitness, 2015.

Strength Training

First thing to discuss is what are the weight, sets, reps, tempo.  How I would breathe doing a 1rm back squat is a lot different to how I would breath during a 5x5 back squat with a three second negative and two second pause at the bottom. 

Using these as my examples I will explain how I would attack a one rep max back squat.

  1. Take a deep breath and brace my core (which means pushing out against my abdominals) as I take the bar out of the rack.

  2. Hold that breath until I hit the bottom of my squat 

  3. Exhale as I stand or attempt to stand out of my squat. 


Now I'll move to the more complicated one which is the 5x5 back squat with a three second negative and two second pause at the bottom. 

The things to consider with this are that there are more reps, an increased amount of time under tension and less weight. If I was to attack this the same way I would my one rep max I would most likely pass out which isn't highly recommended so through trial and error I have a different method which is:

  1. Taking a deep breath when taking the bar from the rack. 

  2. Breath out slowing as getting to the bottom of your squat. 

  3. Take another breath in whilst in the bottom of your squat. 

  4. Exhale on the way up. 

  5. All of the above done keeping the core braced. 


Doing this breathing technique helps you not feel like you're going to pass out, be massively out of breath at the top of your lift and also teaches you how to stay in a strong position throughout your body. 

Notice however there are similarities in both. The core is braced throughout in both lifts and exhaling on the way up is also done in both lifts so practicing different breathing techniques no matter what lift you're doing in higher rep / time sets will help you considerably when it comes to a one rep max.


Isometric Holds

An example of an isometric hold would be a plank or wall sit.  Isometric holds are difficult to execute and something I see and hear people struggling with regularly. Whenever there is something like a hollow hold or plank, I tend to see a lot of red faces and shaking from holding their breath. 

A point of performance I was taught on CrossFit Gymnastics was about breathing during a hollow hold. Thecoach explained it as 'sips of air' which resonated well with me but it essentially meant small breaths whilst staying tight in your abdominals which again isn't dissimilar tothe strength examples I mentioned previously. 



I have practiced many different breathing techniques. But the method I've found which I use the most is that I purposely breath at the same pace I was when I was performing an exercsie, which is probably the one which a lot of people would disagree with, as I have said I am just discussing the methods that have worked for me.

This method works for me as I don't feel I am restricting myself of oxygen by deliberately slowing my breathing down. As an example; if I do five rounds of 10 burpees and 20 calorie bike sprints @97% effort with a 1-minute rest. During the rest period I would be looking to bring my breathing and heart rate back down. What I would do to control this is continue to breathe how I was during the working sets, which prevent me from depriving myself of the oxygen I need to be able to recover. 


The topic of breathing is something that I have discussed with some people in classes and people seem interested but also sounds like it's something new. Breathing is something we all have in common and should be a thing that is consciously thought about and practiced through different techniques. I truly believe that if you consciously think about breathing whilst in the gym, you will progress in movement, strength and conditioning a lot quicker than if you weren't. 

Thank you for taking the time to read my article

Pat Lucas - Coach at Central Staffs CrossFit

Dallam, G.M., McClaran, S.R., Cox, D.G. and Foust, C.P., 2018. Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science, 6(2), pp.22-29.

Tissue stresses and Tissue health - A basic understanding.


We as coaches constantly get asked; ‘why can I not do that movement or exercise’ or ‘why do I have a constant niggle here’, ‘coach, why are you making us do this weird exercise’ or my overall favourite ‘I want to do a muscle up or a handstand press up why won’t you let me!’.

For many years, (more so now than ever before) we idolise our elite performance athletes in our chosen sport/sports that interest us. Moreover, we use their success as motivation towards our personal training goals. This can be very effective given the safe management and application of the training that we undertake.

What we struggle to understand, as the general public, is that we have entirely different lifestyles to our sporting idols and undergo completely different physical and mental stresses throughout our daily routine.

Following an ‘online program’ or emulating an ‘elite level athlete, regardless of sport workout regime will either;


a) Get you injured to the degree you need surgery to fix it

b) injure you to the point that you require copious amounts of Therapy and Rehabilitation or

c) Put you in that much discomfort you ache so bad and are in constant pain.

Most of these will probably put you out of work for some amount of time.

Either way without me putting this more bluntly it is completely thoughtless and stupid.

Tissue health – Tissue health is defined by what stress the tissue can absorb before becoming damaged (Brukner and Khan (2017). This is a function of the health of the tissue. For the same level of activity, the risk of re-injury increases with increasing damage to the tissue that is generally evaluated through the presence of symptoms (e.g. pain), signs (e.g. swelling) and diagnostic tests (i.e. muscle strength).

Tissue stress – Is the stress that that is applied to the tissue, directly related to the activity we do. Using the frequency, intensity, time and type (FITT) principle us as coaches can modify our program to suit the general public and then tweak individuals training during our classes on a 1-2-1 basis. All of the FITT principles create the stresses that are applied to our tissues so we MUST pay attention to them Joyce and Lewindon (2015).

Tissue stress is where we as coaches come in to determine what sets, reps, rest, optimal loading, optimal range, client readiness and many more factors allowing us to decide whether or not you as clients are ready for a particular movement or a certain level, i.e. intensity or volume (another huge discussion point).

Our discussion points were mainly to get you to understand our active daily living (routine) is far different from that of the people we spend so much time copying and idolising, so when your coach says you are not ready, then you are not ready. He will, of course, provide you with the best route of action to take to be successful, whether you listen to that or decide to skip the steps is up to you but consider your (ADL) active daily living routine and also whether you enjoy being in pain.

Earn the right to be successful in your movements by putting in the hard work and the time to allow your tissues to understand load and stress. I am confident your sporting heroes have done, so what makes you any different?

Prevent injury by; Listening to your coaches this will allow you to learn, develop and grow.

Article by Tim Fearnett


Brukner, P. (2017). Brukner & Khan's clinical sports medicine. Principles of sports injury rehabilitation, Brukner P, Clarsen B, Cook J, Cools A, Crossley K, Hutchinson M, McCrory P, Bahr R, Khan K. Brukner & Khan’s Clinical Sports Medicine: Injuries, Volume 1, 5e.

Joyce, D. and Lewindon, D. eds., (2015). Sports injury prevention and rehabilitation: integrating medicine and science for performance solutions. Routledge.

Pats Tips - 19.4


For total time:

3 rounds of:

  10 snatches

  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

  10 bar muscle-ups

  12 bar-facing burpees

Time cap : 12 minutes

Another technical workout with a short time cap but slightly different this time. With rest being programmed in this is suggesting that it is sprints so if any of the movements or weights are not in your wheelhouse then you need to consider what you are going to do (whether Rx or scaled) and the mindset you need to approach this workout positively.


This workout has a 12-minute time cap with 3 minutes rest, so let's call it a 9-minute time cap to complete 6 rounds which include 30 Snatches, 30 Bar Muscle Ups and 72 bar Facing Burpees so with that in mind this is a tough workout and needs to be done at speed (particularly the Burpees)

You can step on the Burpees as long as the jump is a 2 footed jump so this is a way that could be used to slow yourself down to stay at a consistent, yet slightly uncomfortable pace on the Burpees so be prepare for it to hurt.

The snatches are at a weight where, if you're doing the Rx, you can do them unbroken and move through them at a good pace. If I did 10 Snatches and the best athletes in the world did 10 Snatches there wouldn't be a huge difference and if I could do 10 Bar Muscle Ups unbroken and the best in the world did 10 Bar Muscle Ups unbroken there wouldn't be that much difference, so with that being said the time is on the bar facing Burpees so the trick is to not go out too hard on the Burpees, particularly on the first round but go hard enough because you only have 3 rounds before having 3 minutes rest.

One of the things that defines CrossFit on the level 1 course is that it is repeatable and measurable. Bare this is mind when deciding what to do on this workout. If you can't do muscle ups or a 43kg Snatch is 95% of your 1 Rep Max then you should scale this workout. If you can't do Pull Ups this should have been expected to come up as the scale last year for Bar Muscle Ups was Pull Ups, this is further proving that you need your workouts to be measurable. So, if last year you couldn't get a Pull Up, maybe this year you can and this is showing you that you are improving and if you still can't do a pull up then it's still something that needs improving.

Make sure you warm up properly if you're trying to get your first Pull Up or especially for Muscle Ups. Please don't just come in from sitting down at work all day, sitting in your car on your way to the gym and then jump up on the bar, swing around and see if you can do a Muscle Up straight in from your car, it's a recipe for disaster, there are coaches for you to ask and a warm up on the board if you're not sure how to get yourself warm.

For the final point and the same as last week, be positive! You can do 3 rounds before any technical gymnastics’ movements come up so no matter what you get the chance to finish half of the workout and that means that you are going to get a good workout in no matter what and if you get to the second 3 rounds you get a good chance to surprise yourself.


Key Points

-    Be prepared for it to hurt

-    Make sure your workout is measurable

-    Don't Rx if you can't!!!! (Please)

-    Warm Up

-    Be positive



We will aim for the heats to run on a 15-minute clock and the workout has a 12-minute time cap so this is quite a quick turnaround so make sure you're ready, know your weights and scales and have a judge. There is a warm up on the board again which is 20 minutes if you decide to do that. See you soon!



Newsletter February 2019

Member of the Month

We wanted to announce our latest Member of the Month. It's always a hard task to single out individuals when everyone is absolutely smashing their goals. 

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However, as is tradition, we are naming Shonagh Kinnear as our MoM. 

Shonagh, joined us from another Crossfit affiliate when she moved the Staffordshire region.

She initially joined the conditioning class after injuring her shoulder, she attended the classes and had therapy at the box. She listened to her body and scaled the movements back to help her rehabilitation.

She has recently joined the Crossfit classes and is progressing so well, still scaling movements to build up her shoulder.

She’s a great personality to have in the classes always supportive of the other members and listens to the coaches.

Well done Shonagh

staffs half.png

It is that time of year when members and friends of Central Staffs CrossFit take part in the Stafford Half Marathon. Due to access restrictions and road closures, we will be closed on Sunday 17th March.

We want to wish everyone a great event and hope to see you on the course.

Crossfit Open 2019-min.png

The 2019 open is well underway, and we have seen a fantastic response from our members. Coach Pat Lucas has been providing some tips on how to tackle the workouts which have been fantastic. If you have not seen these, we have published these on Boxmate. If you don’t have access to Boxmate, send a message to to get enrolled.

Check out some of the pictures below. If you missed out this year or didn’t know what the open is, make sure you make a note in your diary for next year.

The Open is a great way to test yourself, and test how your coaches have prepared you for the movement standards and demonstrated consistency in the workout expectations.


Crossfit Foundations.png

Our May 2019 foundations course is just around the corner. If you want to take part in our Crossfit Classes then you will need to complete a foundations course. The course is designed to give you all the understanding and teach the movement standards you need to hit the ground running. We run the course over 8 workshops in 4 weeks. Starting at 8pm on a Tuesday and Thursday you will learn how to move, understand how to build a long lasting relationship with fitness and conclude each workshop with a friendly workout to keep the blood flowing. We offer introductory memberships which give you the foundations course for free. For more information click the button below.

The link between muscle growth and body fat loss

How many of you know the link between muscle growth and body fat loss?

We often hear stories of friends, but more so, a majority female’s avoiding their weight training sessions or reducing their protein intake to prevent gaining ‘muscle’.

However, did you know that the higher muscle percentage on your body the lower your body fat stores will be? So how does this occur simultaneously?


When your body gains muscle, you burn more calories maintaining that muscle tissue. Unfortunately, with cardio training, you stop burning calories roughly 12 hours after you have finished your session but with resistance training, when you increase protein synthesis (growth), you can turn your body into a fat burning machine with up to 72hours or fat burning post session. When lifting weights, damage/micro tears occur to the cells in muscle tissue, which results in the body producing more protein to repair these tears which entail stipulate growth of new tissue which increases strength and mass.

Sigal, et al. (2014) in a randomised control trial that a combined aerobic and resistance exercise training regime, tended to be superior to aerobic training alone in decreasing percentage of body fat and waist circumference. While resistance training alone had (quantitative changes in skeletal muscle mass or fibre diameter and increased muscular strength). Sigal RJ, Alberga AS, Goldfield GS, et al. Effects of Aerobic Training, Resistance Training, or Both on Percentage Body Fat and Cardiometabolic Risk Markers in Obese Adolescents

In addition to weight loss, building muscle can also do the following:

Reduce injury probability - Through the growth of tensile tissue strength.

Reduce blood pressure – Weight training increases your heart rate and works on building the strength of your heart muscles. A stronger heart can pump blood around the body more efficiently with less effort. The less your heart has to work to pump the blood around the body the lower your blood pressure.

“The Systolic Blood Pressure lowering effect of exercise among hypertensive populations appears similar to that of commonly used antihypertensive medications”. British Journal of Sports Medicine 2018

Increase happiness – Studies have shown that weight training can reduce the development of depression and other mood disorders. During weight training, your body releases opiates, which is a powerful anti-stress messenger to the brain.

Reduce the risk of developing diabetes – Weight training has shown to reduce the risk of developing diabetes in recent studies. Lifting weights can improve the bodies response to insulin release and also balance blood sugar levels.

“resistance training has the potential for increasing muscle strength lean muscle mass and bone mineral density, which could enhance the functional status and glycemic control” American Diabetes Association 2006


Pats Tips ... 19.1

19.1 is...

15-minute AMRAP:

19 Wall Balls 9/6kg

19 Calorie row

CrossFit Open 19.1

CrossFit Open 19.1

I am a huge fan of this workout and you all should be too. It’s a simple workout with simple movements and a great chance to test where your baseline conditioning is at.

As I have said this is a simple, 15-minute breather and definitely one for the taller athletes to excel.


I personally would attack this as an EMOM however, shorter people and women struggle to get the 19 calories in the 2 minutes. For me, I know I can hit 40 Wall Balls and 20 Calories on the rower at a steady pace. So that being said, I know 19 would last around 40 seconds, I’d use the 20 seconds as rest and transition and then I’d go for a steady pace (big pulls) on the tower and if I have it left it the tank I’d use the last 3 minutes and just go for it.

With a number like 19 on the Wall Balls, it is a frustrating number as it’s just on the other side of comfortable. However, I would say always aim for unbroken on the wall balls and use the rower as the rest period as I have studied rowing calculators before, no matter what pace you are going at on the rower it won’t make a huge difference so therefore, just jeep moving (it’s better pulling at 200 calories a minute than not moving at all).

As always have fun. This is the most important part, don’t put too much pressure on yourself, this is a great chance to test yourself against yourself and have a little friendly competition at the same time.

Key points

  • Manageable CONSISTENT sets
  • Keep moving
  • Have fun


We will aim for the heats to run on a 20-minute clock. There is a warm up on the board which lasts around 30 minutes so start your warm up as the previous heat is going, there will be a coach there to help. See you all later!