Newsletter - April 2017

Welcome to the April Newsletter from CSC, firstly to make it easier for you to navigate around the page, each of the images within the newsletter are now links to the relevant sections of the internet/CSC webpage.

As I am writing this, there is snow on my car!! It is April right?? Anyway, hopefully we will get to see some sun and give you all an opportunity to get some Vitamin D with some exterior activities in the WOD’s.

Remember if you are a member you can catch all the up to the minute news on the members only Facebook team page.

So here we go …..

This month’s Member of the Month is Marc Rathbone

Marc has been extremely dedicated to working on his weaknesses for some time now, quietly coming in to open gym sessions to plug away at new skills he wanted to develop while spending time on some prehab and rehab exercises. In addition to this he has always been attentive in the class and keen to help those around him during the group WOD sessions.

Congratulations Marc from all the coaching staff. Keep up the inspired good work.

The last Friday of every month is our Hero WOD, to book your free place go to teamup and get involved.

This month we dedicate our hero WOD to David Dalzell

David Dalzell, 20, was on his first tour of Afghanistan after passing out of recruit training with the First Battalion of the Royal Irish Regiment.

Ranger Dalzell, from Bangor, County Down, was known to his friends as Diesel and he was noted for going out of his way to carry the heaviest of equipment in searing heat.

He died in a forward operating base after being accidentally shot by a colleague unloading a weapon.

A big shout out to Coach Carlie Johns and Amir Khan for taking CSC into the arena and competing at the Battle of Britain throwdown on the 23rd April. Carlie and Amir achieved 21st and 31st respectively against 59 other competitors. well done guys and keep up the good work.

April 1st saw us host the Central Staffs Cup Same Sex Triplet competition, hot off the heels of that event we are happy to announce we are hosting 2 more events in October. 

We have a mixed sex pair event on Saturday 28th October (SOLD OUT!!) and a Same Sex Pairs on Sunday 29th October.

Anyone who attended our previous events can tell you what an amazing day it was, click the image above to be taken to the Central Staffs Cup Facebook page and see for yourself.

If you want to book a spot or be added to the waitlist, click the button below. we look forward to seeing you all there :)

**New Classes**

 Following the poll and the discussion we have had with members we never like to upset anyone and tried to accommodate all, so we have now added the following to our timetable.


We have decided that we will keep the Strongman Classes on the Thursday evening but change the timings to; 19:30-20:30. Strongman will began again on the 20th of April & led by Amir Khan.

We will also be bringing in another Conditioning Class on a Friday; 19:00-20:00. Conditioning will begin on the 21st of April & both Conditioning classes will be taken by Paul Shelley


As you guys voted for an Endurance class we will place this on a Tuesday evening; 19:30-20:30. Endurance will begin on the 2nd of May & led by Paul Shelley. 

Endurance Definition: cardiovascular endurance, aerobic fitness, or stamina, is the ability to exercise continuously for extended periods without tiring.  

This class is on the timetable for all abilities and is there to help everyone of you to understand your own engine.

For those of you who like more detail, here is what coach Paul had to say...

Endurance Classes

“CrossFit athletes typically have solid performances up to 2 minutes because of their dominant training focus on high intensity. However, the inefficiencies within their aerobic energy system begin restricting their performance as the distance (volume). This is referred to as a fatigue factor or coefficient of slowing because its value determines the rate at which average speed decreases with distance and time.” Chris Hinshaw, Crossfit Endurance

“Endurance” refers to your ability to exert yourself or remain active over time. It also refers to your ability to withstand fatigue, stress or pain. Endurance training helps improve cardiovascular, respiratory and muscular endurance during any aerobic or anaerobic exercise. While most people exclusively associate swimming, running and biking with endurance training, there’s more to it than just three sports.

Muscular endurance refers to your muscles’ ability to contract repeatedly over an extended period of time and resist fatigue. For example, keeping your legs moving for the duration of a long run takes muscular endurance. Running also tests your cardiovascular endurance. Cardiovascular endurance refers to your heart, blood vessels and lungs’ ability to pump oxygen steadily for long periods of movement or work. The ability to keep your breath steady throughout a long run without needing to stop demonstrates one type of cardiovascular endurance.

Why is Endurance Training Important
The importance of endurance training goes beyond running a marathon or completing a triathlon. Endurance not only enhances your performance while working out, but also contributes to your overall health, providing you with energy, improved heart function and increased metabolism. 

Happy training Team, we look forward to seeing you guys progress further during the summer months do not forget to get outside and get the Vitamin D in you :)

We have places available on our next foundations course for July 2017!

Do you want a challenging, friendly and supportive place to become a fitter, stronger and healthier person?
If you would like guidance and motivation alongside an exciting, structured training plan to help you achieve your personal goals and targets then Central Staffs CrossFit is for you.
No matter what your ability or fitness levels, join our fantastic community and find out how much fun improving your fitness can be.

Take the first steps to becoming a better version of you.
Sessions will run every Tuesday and Thursday starting:
Tuesday 18th July- 8pm - 9.30pm
Thursday 20th July - 8pm - 9.30pm
Tuesday 25th July - 8pm - 9.30pm
Thursday 27th July - 8pm - 9.30pm
Tuesday 1st Aug - 8pm - 9.30pm
Thursday 3rd Aug - 8pm-9.30pm
Tuesday 8th Aug - 8pm-9.30pm
Thursday 10th Aug - 8pm -9.30pm

Discounts are available so contact one of the team at or book your spot via team up at

For those of you who may not be aware, we have had an intake of some new high quality CSC apparel. All items feature the new logo and are made from top quality material.

We have T-shirts, Racer Vests, Hoodies and Sweatshirts. we have a range of sizes but remember, when its gone its GONE!

Click on the link below to be taken directly to the store to purchase your merchandise.

Closing Comments..

What a month is has been, kicked off by the tremendous Central Staffs Cup. Its great to see so many people attending these events and offering their support, its a carry over from the classes and ultimately the community we all build and nurture together. Remembering everyone at CSC is on their own journey, and at their own personal development phase is key to what we do at CSC. The first few sessions after the foundations course are nerve-wracking, coming back after an injury or rehabilitation is hard, mastering the Snatch is daunting! So remember to offer support, encourage and make sure that everyone celebrates their achievements, its what makes CSC's community one of the best out there, our brand is strong because of what are.

Martyn Jennings

Amature Photographer, Father, Part Time Crossfit,