Newsletter October 2019

Member of the Month

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Congratulations to Alex on being Septembers member of the month!

Alex has been a member at CSC since October 2016 he has always been a positive influence on the classes and a pleasure to coach.

Alex recently had some shoulder issues and had to scale everything back and not do any work which would make it worse.

He had to change workouts and do his homework prior to classes, he never missed WODs or complained about taking everything back to basics.  Now his shoulders are fixed he’s working his way back up to weight and not rushing straight back up to his previous weights!

Well done Alex.


Time Table Changes:

Our time table changes are now in full swing. Gymnastics and Olympic Lifting have now made a swap. This is a great opportunity for those who were unable to attend due to timings, so book on and give it a go.

Gymnastics with Beth is now at 18.00 on a Monday evening and Olympic Weightlifting with Niall is at 18.00 on a Wednesday… Training all modalities is so important, not just the ones you're good at so get yourselves booked.

Any questions grab one of the coaches for a chat!

Reception Opening:

Our renovated reception area will be opening October 2019.

From this date the fridge will no longer be run as an honesty system and we will no longer be taking any cash payments. There will be a coach on the front desk to charge your account.

We are really excited for you all to see the renovation, we hope you love it as much as we do!

New Clothing Line

To go alongside our brand new reception we also have a new clothing line coming out.  These will be available by November and can be purchased on a pre-order basis.  You'll be able to see our coaches modeling the new line for you soon, keep an eye out on social media so you can place your order and get your hands on our new kit!

Chat to any of the coaches if you have any questions at all!



For Time (with a Partner)

  • 800 meter Med Ball Run (20/14 lb)

  • 28 Snatches (135/95 lb)

  • 39 Burpee Box Jump-Overs (24/20 in)

  • 84 Wall Balls (20/14 lb)

  • 800 meter Med Ball Run (20/14 lb)

  • 84 Wall Balls (20/14 lb)

  • 39 Burpee Box Jump-Overs (24/20 in)

  • 28 Clean-and-Jerks (135/95 lb)

  • 800 Medicine Med Ball Run (20/14 lb)

    "Lane" is a Hero WOD dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan.

    At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars.

    Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends.

Community Achievements

Stafford 10k

Sunday 22nd October Central Staffs Crossfit members took to the streets of Stafford to complete the towns annual 10k event. 

The race started in Stafford town centre, the route went passed Stafford Leisure centre before heading towards Beaconside, then taking in sections of the Isabel Trail before returning to finish in the Market Square. 

Sam Heath (1h 04mins), Sarah Ray (1h 04mins), Zoe Baker, Maria Mousiou, Ella Ray (58mins), and Abbie Hodson (61 mins) all put a huge effort in and completed the race in an incredible time!

Huge congratulations to you all - we are all really impressed!

A huge congratulations to the Central Staffs Crossfit members that completed the Stafford 10k!

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Central Staffs CrossFit Articles

This month Paul has written an article on Central Governor Theory - mind over matter?

The Theory is based around the premise that the brain will override your physical ability to run and “shut down the body” before you can do serious or permanent damage to yourself.

Give it a read and let us know what you think!


Newsletter September 2019

Member of the Month

This month we are proud to announce or truly deserved winner as Wendy Lovatt

Wendy has been a member of Central Staffs Crossfit since November 2018 she started out on conditioning before completing her foundations course in February 2019.

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Wendy always comes to the classes with a great attitude and willingness to work and put the effort in. Sheʼs a delight to coach and always listens and takes the cues and directions the coach gives.

Wendy has also recently completed her first sprint triathlon.

Well done Wendy in your achievements.



After the success of the Summer Social, we have decided to start planning the next event.

Keep your eyes open for a poll on social media and Boxmate to see what options we have available. We want to be as inclusive as possible so if you have any ideas let us know by smashing the button below.

Cancelled Kids Class

Unfortunately due to lack of numbers on the Crossfit Kids Class on a Tuesday at 17:00. This will be removed from the calendar and replaced with Berkswich FC U11’s Club Training.

Chat to any of the coaches if you have any questions at all!


We will never forget the terror attacks in the USA on September 11th 2001. 18 years have passed by and we wanted to show our respects to those who lost their lives,

Central Staffs CrossFit hold a free hero wod for anyone who is willing to participate. if you want to take part, click the button below.

15:30, Friday 27th September 2019

For Time

2001 Meter Run

11 Box Jumps

11 Thrusters

11 Chest to Bar

11 Power Cleans

11 Handstand Push Ups

11 Kettlebell Swings

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001 Meter Row

Community Achievements

A huge congratulations to Wendy Lovett who completed her Coalville Sprint Triathlon and smashed it with a 4th in category finish.


Wendys Story in her own words =>

My triathlon was the Coalville Sprint Triathlon which is an event aimed at all levels of fitness and ability, especially those taking part in their very first event. The event was held on Sunday 25th August 2019 and included a 400m swim (16 lengths) of an indoor pool followed by a 20km cycle and ending with a 5km run.

My challenge was to finish my first sprint triathlon - it was tiring but I thoroughly enjoyed it and I look forward to completing another one next year😀

Breakdown of results: - 66th out of 106, 13th female, 4th in age category.

Our very own Tim will be tackling the Shropshire Triathlon on Sunday 8th September at Ellesmere lake. Tim will be completing a 1 mile swim, a 40km bike ride and a 10k run to finish. Lets wish him luck and hope the wind is at his back.


Central Staffs CrossFit Articles

This month Emily shares her knowledge on Mental Health and Physical exercise. A topic that affects more people than you know. Whether you suffer from it or want to know a little more about the people around you, please take a few minutes to red her post

Please check out our other articles and continue to build your inside knowledge of a healthy lifestyle. 

Newsletter August 2019

Member of the Month

This month we are proud to announce or truly deserved winner as Dan Jakeman

Before we tell you why Dan was awarded our MoM award we just want to remind you that every month this decision is getting harder and harder. The effort all of our members put into their development is absolutely amazing. As coaches we discuss and debate the potential nominee’s, and believe me when I say there are many! The debate looks at every member and we always have a list of people who we would like to nominate. To everyone who has not made it onto our list, please know that we are amazed by you all and you really keep us coaches on our toes. All of you please, keep up the good work.

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Dan recently completed his foundations course in May. Since then he has been regularly attending the WODs.  He listens, takes instruction well and applies it to make improvements across his training, Dan is a pleasure to have in the classes.  He has progressed quickly and is improving in all aspects of his fitness.

Well done Dan from all the coaches and keep improving.  



After hearing a few people say they want a social event for the box, we've gone ahead and planned one for you! We've gone with the majority vote for the date which is Saturday 24th August.

Please see details below:

Day Box Social
Morning Activity:
Tittesworth Reservoir Paddle boarding
-Single paddle boards - Dragon board (6 people per board) - 2 mega boards (8 people per board)
£25 per person, this includes instruction + Wetsuits and life jackets provided.

Afternoon BBQ: £10 per person (use discount code BBQ1 if you are only coming to the BBQ)
-Burgers & Hotdogs 
-Bring your own drinks

use code PADDLE if you only want to do the boarding.

Chat to any of the coaches if you have any questions at all!


With that in mind, we will be dedicating our August Hero WOD to “31 Heroes” We would love it if you could make it. The workout is free to anyone who can attend.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

15:30, Friday 30th August 2019

As a team of two
31 Heroes

AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

Partners alternate 400m sandbag run (45/25 lb)

Community Achievements

Central Staffs Crossfit

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

CSC has three teams taking part. Paul Hanson, Julie Addison, Tim & Zoe, Sarah Morley, Dusan G, Shane Turgyan, Chris Waterfall, Gemma Frisby, Tracy Birchall, Emily Bennett, Sylwia Drużdż, Laurie Marshall, Shaun Portlock, Matt Best, Nick Booker, Tony Dean and Beth Giles were on the beach representing CSC. by the looks of it they all had an amazing time. Team spirit was high this year, So we urge everyone to get involved with the next one.

Central Staffs CrossFit Articles

We have another great article to add to our ever-expanding library of information. Published by Coach Beth, the report discusses flexibility vs mobility. Often they are terms used very loosely but they in fact have different meanings. Take a few moments to read her article.


Please check out Beth’s article along with some of our others and continue to build your inside knowledge of a healthy lifestyle. 

Newsletter May 2019

We hope this update finds you well?

As a reminder we will be open on Monday 6th from 9am - 12pm for open gym, but as always please book if you intend on using the time to work on any movements.

We have a lot to get through, so let's start with some big news.

We would like you all to know that we have expanded our Coaching Team!


It is with great pleasure that we would like to welcome two brilliant eager coaches to the team.

Firstly, we have Beth Giles,

Beth is a passionate gymnastics coach and personal trainer with over five years’ experience in coaching, looking to expand her knowledge and experience in the sport and fitness industry. Beth has been a Gymnastics coach since 2013 and has been competing in Gymnastics since the age of 6. Last year, Beth competed in the Acrobatic National Finals. Beth has also been taking clients for Personal Training for the past six months.

To utilise her talent and experience, Beth will be leading up our Gymnastics programming and coaching for this from June. She will also be coaching the main CrossFit classes and Conditioning to further her skills within Olympic Lifting, and of course, she will receive our full support to further develop her Strength and Conditioning knowledge.

As many of you will know, Beth has a lovely bubbly character and is very approachable, she will be sure to make sure your form is solid; so, if you do not point your toes, I am sure she will let you know 😉 welcome to the family Beth.

Secondly, Emily Bennett,

Emily has joined us on our Internship program and will be growing, learning and developing her knowledge and coaching skills over the next 12 months. Currently finishing her Personal Training qualifications.

Emily is a hardworking, dedicated individual who’s had over five years’ experience working in leadership positions for various dynamic job roles; currently working as a Shepherd. We look forward to working with Emily, and we are sure that her enthusiasm and character will support her to grow into a fantastic coach.


With that in mind, we will be dedicating our May Hero WOD to Pat as our CSC bon voyage. We would love it if you could make it.

10:00 on Saturday 1st June Workout

As a team
Section 1 - Sandbag over the yolk
Section 2 - Box overs bear crawls
Section 3 - S/B/R Triathlon 

We will then be meeting after the workout at
13:00 for beers at the Shire Horse

Member of the Month

This month we are proud to announce or truly deserved winner as

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Sylwia has been a member of CSC since November 2015. She has recently passed her Crossfit Level 1 and has started to use the knowledge she has gained to prepare herself and the team for Tribal Clash in July.

She has recently been attending the Gymnastic classes and has been learning new skills to make her a well-rounded athlete. In the gymnastic classes, she faced her fears and did a forward roll dismount off a bar. 

Sylwia has improved considerably since she first started; she has been consistent and listened to the advice the coaches have given her.
Really well done Sylwia, congratulations.

Community Achievements

Shonagh Kinnear Ultra Run

Another member of Central Staffs CrossFit who deserves a huge round of applause is a previous Member of the Month Shonagh Kinnear. Shonagh recently completed the Shropshire way ultra run.

This is a 50 mile ultra marathon based in Ellesmere Shropshire. Shonagh completed the course in 12:55:42. to get a feel for her awesome achievement. take a look at the course elevation below.

Well done Shonagh, a fantastic effort.

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Box Updates

You may have seen some new additions to our ever-growing line up of kit. We have introduced some new Sandbags, which we are sure many of you have already used in a WOD or two. The second addition is what we call landmines.

Crossfit Landmines

Now, the Landmine is one of the most valuable but underused pieces of equipment in the weight training. A Landmine exercise refers to an angled barbell movement where one end of the barbell is on the ground, and the opposite end is held by the lifter. Landmines target the core muscles and allow for the development of explosive lifts.

If you have any questions, make sure you speak to a coach before setting up.

Central Staffs CrossFit Articles

We have another great article to add to our ever-expanding library of information. Published by Coach Kris, the report discusses the human movement. An interesting topic which you should definitely read. 


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


Now, as you know, we 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 the Stoke Forget Me Not rooms.

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 link below to donate to a great cause. Also if anyone has access to a minibus or can assist in driving, please contact wobble.

In addition to the Three Peaks, Coach Paul Shelley is taking on several 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. Please support everyone in their efforts, and we will keep you posted.