27 Feb 2014
As everyone is aware Chris Eames and his “McDermott massive” are running the Bath Half marathon this Sunday to raise money for Dorothy House hospice.
Am sure a few people are planning on going down to show their support to Eamo and the crew, so make sure you come down to the Team Dotty HQ at the junction of lower Bristol road and Windsor Bridge/Brook road. There will be flags/balloons and this season’s must have- a team dotty tabard. And not far from the fine coffee establishments of moorland road!!!
27 Feb 2014
The Reebok CrossFit Games season is upon us. The following article is aimed at informing you of a couple of scenarios that will inevitably play out over the next 5 weeks, and how to best respond to those scenarios.
Rewind to last year. You’ve had a great training year, strength has improved, you feel faster on runs and you’ve got your first pull up. You’ve payed your $20 dollars and you’re excited to participate in your first ‘Open’. Then Workout 13.1 is announced.
13.1 – Complete as many reps as possible in 17 mins of the following:
30 Snatch 35kg/20kg
30 Snatch 62.5kg/35kg
30 Snatch 75kg/45kg
AMRAP Snatch 95kg/55kg
“Ouch!!!! 40 Burpees, ok, I can get through those. 30 Snatch at 35kg, that’s fine, my max is 55kg. 30 burpees, no problem. 30 Snatch at 62.5………. oh! That’s more than my max??? “
Now this is where things can become emotional. 2 very different outcomes and responses will occur.
1. You try like hell to move that 62.5kg bar. You try and try compromising form and safety, it is a ‘competition’ after all!!?? But after 70 Burpees and 30 Snatch, the bar isn’t going anywhere!!
This leaves you feeling frustrated, annoyed, angry, ripped off and to add further insult, you tweaked your back desperately trying to lift the bar.
2. You nail it, your rise to the occasion making 6 lifts on the 62.5kg bar. This leaves you feeling a huge sense of achievement, you hit a new PB. You’re elated and walk around all day with a huge smile on your face, telling everybody you see about your achievement!
The latter outcome is why the ‘Open’ is an awesome thing, it inspires you and pushes you past what you once thought was impossible!
The first outcome can be a negative aspect of the ‘Open’. You’re left unfulfilled and the sense of failure leaves you feeling dejected. But drowning your sorrows is a waste of time. Instead, turn your disappointment into a positive. Yeah, you didn’t lift that bar, but that simply means you’re not at that stage of your fitness journey. The average Crossfitter can’t snatch 62.5kg anyway so in my opinion introducing such a heavy load, so soon is controversial. But that’s another article for another day. What we’d like you to do is use your disappointment as inspiration and fire to work on getting stronger. On those days when it’s cold and you don’t feel like going to the gym, think back to that feeling, staring at the bar in dismay. Use that as you motivation to get your butt into the gym. Stay positive, there’s still 4 more workouts, that was just a blip…… ‘My’ workout will be up next!! Or will it??
You get through 13.2. Push Press, Deadlifts and some Box Jump’s. You came 4899 in your region, can barely walk after completing 75 bounding box jumps (which you’ve never done before, but watched Annie Thorisdottir do it in the Open announcement and thought it looked cool) and your back in ‘on fire’ after tweaking it during 13.1. But who cares if you nearly ruptured your Achilles right, and potentially slipped a disk?? You beat your best mate and training buddy and your now topping you customised leaderboard.
Workout 13.3 is now announced.
13.3 – Complete as many rounds and reps as possible in 12 mins of:
90 Double Unders
30 Muscle ups
“150 Wallball, ok I can do that! We did ‘Karen’ 2 weeks ago and I completed it 9:39. Doubles Unders……….bloody Double Unders!! The bane of my CrossFit existence!! As for Muscle ups, I’ve only just got my first pull- up so I think a muscle up is out of the question!!.”
Again you have 2 options.
1. The workout is announced and you simply can not be bothered?? What’s the point of putting yourself through the pain of 150 Wallball to look stupid constantly whipping yourself for 3 mins and agrivating your already aching calves??? “I quit!! Give me my $20 back Castro!!”
2. You use this as inspiration to practice your Double Unders. You’ve always avoided them but now you HAVE to get them. You spend a total of 20mins spread throughout the day, for the next 3 days to work on them and finally BAM! Your first Double Under, then another and another. This is another huge positive of the ‘Open’ it makes you concentrate on skills you traditionally have always avoided. You start the workout and get through 67 Double Unders. Your buzzing after overcoming a skill that only 3 days ago alluded you and now completed 67 reps in a workout. “Thank Dave Castro!! You’ve pushed me be to better!!!”
To conclude, the Open can have it’s up and downs and each workout will trigger different emotions that in turn will contribute to your Crossfit journey. As a box, for those that have registered we will support and encourage you throughout the 5 workouts, for those that have chosen to simply support this year, your encouragement and competition completing the open workouts with your fellow training buddies will not go unnoticed!
24 Feb 2014
Guys as probably most of you are aware, the CrossFit Season is nearly upon us. On Friday 28th Feb the first Open Workout will be released and everyone competing in the Competition will need to be judged.
If your scores may potentially contribute to Team Scores and/or if you are in with a chance of competing in the Regionals either as an individual or in the team, you will need to be judged by a certified judge, as well as being filmed.
Obviously with the number of you that have signed up and the strength in depth we have in the gym we will require some help with the judging.
The CrossFit Judges costs $10 and will take roughly an hour to complete. This course will not only improve your knowledge of the CrossFit movements it will also help the Open flow better for the Saturday with more certified judges.
To sign up just follow the link below. We would really appreciate it if you could sign up and help the box through what promises to be a busy 5 weeks!
20 Feb 2014
James Jowsey is heading to CrossFit Bath to perform 1 to 1 functional assessments. James Jowsey based in CrossFit 3D is a movement coach who works on a regular basis with Samantha Briggs (Female CrossFit World Champion 2013), Steven Fawcett (Regionals athlete 2012/13), Jordan Wallace (Regionals athlete 2012/13), Jonathan Bullough (Regionals athlete 2012) and Phil Hesketh (Regionals athlete 2013). A movement coach is not all about “mobility”. As a movement coach, James assesses your body to decide where it is too tight, too flexible or weak. The main areas of focus are the ankles, hips and thoracic spine as problems here will normally result in lower back, knee and shoulder tightness, pain or injury. The assessment is tailored to your goals, whether it is to overcome/prevent injury, squat more efficiently or improve your overhead position/comfort. From the session you will have a combination of movement mobilisations and strength work to help achieve your goal, whatever that may be. The session is 60-90 minutes long and the cost is £85. You will be given exercises, stretches and told when to perform them. James will also communicate with your coach if you receive personalised programming for maximum effect.
James is coming to Bath on Saturday 12th and Sunday 13th April. There will be 6, 90 minutes slots available each day. For more information and to book your slot speak to Ollie.