Team CSC Newsletter - September 2024
Member of the Month - Charlotte Folland
Congratulations to our August Member of the month, Charlotte!
Charlotte has been incredibly disciplined and consistent with her attendances and effort recently and she is reaping the rewards for that commitment. She’s now getting upside down repping out handstand push ups, linking toes to bar, and PB’ing her lifts as she goes!
Working for the NHS and undertaking long, often awkward, shift patterns, Charlotte attends a wide variety of class times. But whether she’s just woken up or she’s on the back end of multiple night shifts, Charlotte still makes it in and still regularly turns up for herself. As well as always cheering for those around her - we love to see it!
As a coach, seeing that Charlotte is booked on to your class is a pleasure. She’s wonderful to coach and she’s always eager to learn. We appreciate you Charlotte and we are excited to be a part of your continual growth with #TeamCSC
🛠️ Box Update! 🛠️
We are excited to share that work is finally due to begin on our upstairs mezzanine! We will be creating a warm-up/cool-down space for members to use before and after your workouts including additional erg machines and curve runners. We will share more updates with you as the project progresses - we are hoping to complete by October!
⭐ CrossFit Kids Member of the Season! ⭐
Rafferty has been here for just over a year and has improved significantly throughout his time at CrossFit Kids. He shows great commitment, coming to our Tuesday class every week. He works hard and always wants to improve. Rafferty is a joy to coach!
There is a great working relationship between Rafferty and his older brother Milo, bringing some healthy competition to their training sessions, which I love to facilitate!
For only 11 years old, Rafferty has become super strong especially with his deadlift, hitting 60kg, and his push press which is around 25kg. With this outstanding effort i’m delighted to give Rafferty the CrossFit Kids member of the season. Well done!!
- Paige
CSC and REFITNESS
A reminder that we are hosting a nutrition seminar with Rich from REFITNESS on Saturday 14th September. Rich is going to be working alongside members on a 12-week programme offering nutrition support which will be informed by resting metabolic rate testing (RMR). To find out more about RMR, follow this link.
So that you can meet Rich and know more about his collaboration with CSC members, he will be hosting a nutrition seminar at the box. This is completely free to attend and he will be discussing the following:
Myth Busting
Breakdown of Macronutrients
Cover aspect of fat loss and muscle gain
Importance of correctly fuelling the body for training
Evidence Based Supplements for health and training
How to plan your nutrition and structure it to meet your needs
We are really confident that Rich’s expertise will be of huge benefit to you and a real asset to our offering at CSC, so please come and join us on the 14th to meet him if you can!
Tribal Clash
We are still not over the amazing weekend we had down at Blackpool Sands in Devon! Our teams did us proud competing in two days of workouts on the beach with Coach Tim keeping everyone in line as Head Judge. From up and overs, to trail runs and swims in the sea - Phil, Kait, Eddie, Sam, Yaz and Amy for Team Black and Rach, Sophie, Ben, Adam, Hailey and Josh for Team Red gave 100% from start to finish, having a laugh and making loads of memories along the way. We are already excited for next years event. Interested in taking part? Let us know by filling out the Google Form linked below and we will send you all of the info as soon as we get it!
Introducing our new Coach, Ryan!
As you’re aware, our gym manager Ben is departing for a new adventure overseas soon. As sorry as we are to see him go, we are excited to welcome Ryan to the team. Ryan is a well experienced coach, and has spent the past three years coaching in several boxes across Australia. Having just returned to the UK, Ryan is eager to share his passion for CrossFit with you all, so please give him a warm welcome when you see him at the box in the coming months!
CrossFit Kids Merch!
Orders are coming in for our CrossFit Kids merch! Designs are the same as the adult tees and these are priced at £14.99. If you’d like to be added to the pre-order list, speak to Coach Paige!
Upcoming Foundations Course
We are excited to be hosting our next foundations course on the 10th, 12th, 17th and 19th September. Please say hello to the new members of the team joining us soon!
🏃 Member Shout Out! 🏃
We love hearing about the amazing things that our members achieve outside of the box. Recently, Matt Higgins completed the Peveril 33 Ultramarathon, taking 7 hours and 38 minutes to complete. Matt’s Garmin measured it just shy of 35 miles in total and 1600m of elevation - no mean feat! Matt ran the ultra marathon in aid of the CCPA charity. If you can add to his amazing total, a link to his fundraising page is here.
Please drop us an email at team@centralstaffscrossfit.com to let us know about events you do outside the box, we love to feature them on our newsletter!
1RMs and Benchmarks for September
1RM:
13/09 - 1RM Back Squat
18/09 - Push Press
Benchmark WODs:
20/09 - 20.1
24/09 - Fight Gone Bad
