Newsletter - July 2016

Wow, what a great few weeks weather wise we have had in July, lots of opportunity to get the guns out. Its great to be able to take the workouts into the open air once in a while. So here is Julys newsletter, don't forget if you are a member you can catch up on all the latest news on the members only Facebook page. So here we go..

Michelle has been an inspiration over the past month with her dedication to improving herself. She has worked hard to achieve many new things that she previously believed not possible.  In addition to regular classes she has also been pushing herself in strongman, weightlifting and gymnastics sessions. Her belief, drive and determination has shown that if you take your time, listen and persist anything is possible

I think it's fair to say she has a new found confidence and is a joy to be around.

Congratulations Michelle and keep up the good work!!

Competition Results

Back in June, Jonty Bryan, Richard Penwright and Claire Chadwick participated in the Scale the Heights Milos revenge Semi Finals. All of them competed the 3 online qualifiers and got selected to represent CSC at CrossFit Leeds.

Jonty and Richard performed spectacularly and earned themselves a joint 20th place in event C on the Saturday. Claire managed to battle her way to a 7th place finish on the Sunday.

Thank you to all of those people who took time to go and support the guys and we hope to see more of the same in future competitions

We are excited to announce our next Foundations course which has been set up for August 2016

Our Foundations Course consists of 8 x 90 minute sessions this will enable all participates to build up a base level of fitness and knowledge and help the transition into the main classes with comfort and ease for all.

Dates & Times

Tuesday 16th August - 20:00-21:30
Thursday 18th August - 20:00-21:30
Tuesday 23rd August- 20:00-21:30
Thursday 25th August- 20:00-21:30
Tuesday 30th August- 20:00 - 21:30
Thursday 1st September - 20:00 - 21:30
Tuesday 6th September- 20:00 - 21:30
Thursday 8th September - 20:00 - 21:30

This could be a great opportunity for any friends or family to embrace a change in their current lifestyle and be a part of a fabulous community.

We only offer 15 spaces per course so if you know of anyone keen to see what Cross fit is all about then get them to give us a call and book a FREE Taster on 01785245969.

For more info please visit and create a login account, This login will give you access to our timetable and all the classes we offer.

Discounts are available, please speak to one of the team to see if you qualify.

We would greatly appreciate you spreading the word with all friends and family.
Many Thanks,

Upcoming Events @ CSC

Gymnastics Workshop

CSC are excited to announce another gymnastics workshop in association with hosted by Mark Freeman (@freemantechnique) and Kaj Jackson (@gymjacko) at @csc_centralstaffscrossfit in July.

This workshop is available to anyone

£40 per person (Non members)
£35 per person (CSC Members)
Members need to obtain a discount code from Tim directly

2-3 hours
15 minutes at the end for Q&A

Based on over 20 years of Elite International Gymnastics experience Freeman Technique has designed this clinic to educate all establishments that train CrossFit on the correct focus, when approaching gymnastics training. The clinic will provide key insight as to how to properly physically prepare its athletes and condition the body when tackling gymnastics movements.  The aim is to promote efficiency and avoid injury!


The 5 essential areas - Positions, Strength, Flexibility, Core Stability, Awareness (Body & Space)
 - All are equally important and have an interdependent relationship with one another
- Therefore all need continual maintenance and work all the time

     - By doing this you will be maximizing the amount your body is learning whilst giving your body the sufficient rest it needs. This will ensure the optimal level of improvement. 


 Using the principles from Part 1, we will discover how and why they are put in to practice. 

Some words from Mark Freeman on gymnastic training....

It’s always a challenge getting the message across to people interested in learning gymnastics.  In my experience most people see and want to do gymnastics elements, but haven’t the vaguest conception of the work it has taken to achieve these skills. I have hosted a six week introduction to gymnastics course in the past and have had athletes disappointed that they hadn’t achieved a muscle up by the end, bearing in mind they didn’t attend all the sessions and the only gymnastics they did was during each session I taught.    

Most people are in such a rush to reach their individual goals (Muscle Ups, Toes to Bar Handstand walks), but aren’t prepared to put the work in and try to cut corners and skip necessary steps.  

There is a hard yet inevitable truth … gymnastics training requires time, discipline, persistence, perseverance and as a result, PATIENCE!   

There are not only physical requirements such as, strength, flexibility & agility, but one of the most important factors is a psychological component.  People wishing to develop the skills necessary to embrace gymnastics need to answer yes to the following questions..

Do I have the correct disposition to follow the steps correctly and systematically?
Am I prepared to take a step back in order the take 3 steps forward?
Am I prepared to do seemingly unrelated exercises in order to improve in the long run?
Am I prepared to expand my comfort zones?
Am I prepared to make my weaknesses into strengths?
Am I prepared to eliminate the words, “I cannot do that!” from my vocabulary?
Am I prepared to trust the process.

All these things require discipline, mental strength and stamina.  The willingness to acknowledge and trust the process is the foundation of success!    

I might be a little biased by saying this, but Gymnastics training is one of the most difficult in the world and as such needs to be respected. You are potentially putting hundreds of pounds of pressure though your joints and sometimes asking your body to do things that it simply wasn’t designed or meant to do.    

One of the most fundamental requirements of gymnastics is efficiency. It is essential that you are at an optimal weight in order to perform specific tasks. For instance if you are 50lbs over weight it would be wrong and irresponsible for you to try a kipping muscle up, just from an injury prevention standpoint.  Gymnastics training requires a massive amount of body control and spatial awareness. This takes hours and hours of repetition and training, day in and day out and needs to be continually maintained.  

The point I am making is that there are no quick fixes. There are no magic buttons that once pushed will instantly enable you to perform miraculous feats or manoeuvres.  

However if you are prepared to be patient, take the time required & follow the steps and put the work in, you will most certainly be able to track your significant progress over an extended amount of time.  

You will also find that there will be a lot of positive carry over to other areas of your training. 

I know this isn’t exactly what people want to hear. Perhaps by writing how hard gymnastics is and emphasizing how long it takes to gain success, I might have shot myself in the foot. But that is the point. You have to be prepared to take these things on board and accept these principles in order to reach and surpass your goals.  

If you are receptive to this point of view and willing to take these steps, then you will most certainly be opening the door to unlimited possibilities and scratching the surface of your own boundless potential.

**Saturday 24th September**


It's coming up to that time of year when we celebrate the opening of CSC. This year will be our 3rd anniversary.

Each year we have an in house (members only) competition so far we've had same sex pairs and individual events.

This year though we have come up with something special, not only will our members be taking part, but our coaches will be too.  We have decided this will be our on going theme every year to promote group fun and community involvement for all.

This year will be the inaugural Coaches Cup.

There will be 5 teams of all abilities coached and captained by one of the coaches.

Please come along, support and be part of it as it will be fun. The WODs will be scalable to all members and accessible to everyone. So if your in the area, want to watch some of what we do in a fun environment with everyone at CSC being a part of the day. drop us a line or call in to support.

The battle of the Somme Lasted for 141 days from 1st July 1916 until 19th November 1916 and was the site of the greatest sacrifice of British lives.

The Start times for our monthly Hero WODs are 15.00, and you can book on for free via Teamup.

As you are all aware CSC will be hosting the inaugural Central Staffs Cup, this will be a mixed pairs competition and we have had an overwhelming response in terms of people wanting to take part. what we need now is volunteers. We are looking for judges, marshals and people to help out on the day.

We only ask that you be reliable and up for the task of helping run a well oiled ship. If you feel you can spare some time on the  22nd of October and want to be a part of this event, please contact one of our coaches or Matthew Plunkett.

Matthew is heading up the logistics on the day and will be welcome of any help he can get. We are looking for any level one or online certificated judges to help judge the event, if you hold either of these certificates please make yourselves known to Matt ASAP,

We look forward to bringing you more exciting news on this event in the next CSC newsletter.

Martyn Jennings

Amature Photographer, Father, Part Time Crossfit,