Well…where do I start? What a huge year it’s been!
Firstly it’s been a long time since we’ve done a monthly newsletter, we spend so much time on Facebook I think some of the other communication methods tend to get forgotten! I’ll be sending out regular email updates and newsletters with lots of great links to articles, videos and all sorts of interesting info.
Each newsletter will have the following sections: News (of course) Technique, Nutrition and Mobility/Recovery.
Myself and the coaching group really want to start giving you as much information as possible so you truly get the most out of being a part of our awesome community. If there is anything you would like me to cover in future newsletters just shoot me a message or talk to me in the gym.
Of course if you don’t wish to receive any news and updates at anytime just opt out of the email list and we promise we won’t spam you!
So onto the news.
Lets start with the fun stuff!!
Our combined grading day and Christmas party is on Saturday the 13th of December at 9am.
Our Grading day is a chance to test what level you are at. Levels testing provides measurable goals, direction, a source of motivation, and one more reason to come together as a community and cheer on your fellow athletes! Best of all, it’s FUN!
The grading day will run from 9am until 12pm then after that there will be food and drink catered by Natural Wholefoods. Cost is $50. Please register and pay in the gym asap.
It’s been a big year in coaching changes and I’m stoked to have such a great coaching staff working at CrossFit Victoria now.
Special mention to our main morning Coaches George and Chris who have been doing a awesome job as always. You can catch Chris on Monday mornings and Friday lunchtimes. For some awesome music and crazy games get along to George’s classes on Wednesday morning and lunch.
Kym has now joined the morning coaching crew adding his extensive gymnastic skills to the team. Kym is taking Tuesday mornings and also a regular Thursday gymnastics class.
Ado has been with CrossFit Victoria for 5 years and I’m so happy to have him now officially part of the coaching team. Not only is he a great coach and athlete he has been a part of the community for a long time and I consider him a true friend. You can catch Ado at Tuesday and Thursday lunchtime and Wednesday evening classes.
Claire is the newest member of the team coming on board as an intern and an assistant coach. Claire is a member of our CrossFit competition squad and has a background in personal training. Claire will be helping out Amelia on Tuesday nights.
Last but certainly not least your new head coach Amelia!
I’m sure you will all agree Amelia brings a “next level” amount of enthusiasm and coaching skills to the team. She will be more and more active in helping me to train the existing coaches and also responsible for training our competitive CrossFit team. You can catch Amelia pretty much all the time : ) She is in most days but coaches Monday lunch and evening, Tuesday evenings, Thursday morning and evening and Friday morning.
If Amelia is not in the gym coaching you can bet she is in the gym training hard!
I want to give a personal heartfelt thanks to Amelia and all the coaching team. Without all their efforts the gym would not be the amazing, supportive and fun place that it has grown into over the last 12 months. Thankyou team!!
As a coaching group we are constantly inspired by all of your awesome performances. It’s so hard to pick any one person out as there have just been so many PB’s over the last few months its ridiculous!
It really is a great testament to your hard work and also the amazing coaches!
Might be time for a PB Bell?!
Well done to all and I can’t wait to see what you all achieve in 2015.
Get ready for lots more changes over the next few months. I’ve got big plans, all revolving around making this place better for you to train in and just hang out in!
Some of the things on the way or just arrived are:
I’m working hard behind the scenes to keep improving things for all of you. I may not be on the floor coaching as much but rest assured I’m doing all I can to keep things on track and consistently getting better!
I always say “talk to 10 different coaches and you will get 10 different opinions”.
This is especially true in Olympic lifting. There is often no one “right” way for any of the lifts we do. A good coach will factor in a number of things including but not limited to: limb length, training age, injuries, mobility restrictions and individual strengths of the athlete.
With all that being said there are definitely some universal truths that remain fairly consistent across the Olympic lifts.
This great article from Greg Everett at Catalyst athletics lists 6 common truths for Olympic lifting technique.
http://www.catalystathletics.com/articles/article.php?articleID=129
Make sure you get along to Amelia’s Olympic lifting classes for more great Olympic lifting tips. Thursday 7am and 6:30pm.
It is absolutely crucial you get your nutrition sorted! I can’t emphasise that enough. If you want body composition changes and peak performance then nutrition is responsible for a lot more of your results than your physical training is.
For most people years of poor eating have left them all messed up!
The good news is great nutrition is really quite simple. It may involve some big changes to what you currently do but for the most part people over complicate it.
I believe so much in the power of a well-balanced nutrition plan. So in the coming weeks we will be providing a ton of nutritional information. We will be giving you links to articles, a nutritional questionnaire and also one on one consults to help get you on track. These will all be free of charge to members!*
In the meantime check out this article by one of the most ripped coaches to ever have coached at CFVIC, Phil Strangis.
www.crossfitvictoria.com/blog-articles/crossfit-way-eating-phil-strangis/
*Please keep in mind we are not nutritionists the information provided is general info, if you have specific health issues we will refer you to a medical professional.
Each month in the mobility section we will be bringing you a ton of practical info on how to improve your movement.
Before we start with that I want to answer one of the main questions that I’ve been asked so often over the 10+ years I’ve been a Coach.
“Hey Coach, I’m tight and sore all over what do I stretch/mobilize first?”
That can be a really tough question to answer and often there is no one simple answer. There are so many stretches and mobility tricks and tools that can give you relief from tightness and soreness almost immediately.
However as a coaching professional I want to make sure we address the issues at the source rather than just give you a bandaid fix that addresses the symptom rather than the cause.
How do we do this? With proper functional movement screening and referring to Chiro’s, Physio’s and remedial massage therapists as needed.
The best place to start though is with a functional movement screen (FMS).
What is FMS?
Our resident FMS expert Coach George has this to say:
What is it?
The Functional Movement Screen (FMS) is a scored way of checking how well you move.
The screen consists of seven fundamental movement patterns that require a balance of mobility and stability. Many of the movements in CrossFit are related to these movement patterns.
The FMS is used to identify functional limitations and imbalances, and then helps target corrective strategies to address these movement problems.
Why do I need it?
Everybody can improve on how they move.
Fixing one movement limitation often has a follow-on effect, and suddenly other movements improve as well.
Want a better Fran time? Squat not deep enough? Pain or tightness in certain movements? Then consider the FMS.
George is now offering FMS Screens to all members. Cost is $150 which includes the FMS screening plus a program with corrective exercise to be done. Contact Scott or George for more info.
GIVE THE GIFT OF GAINZZZ
Give the ultimate gift to your friends or family this Christmas! For the month of Decemeber you can purchase our Elements course valued at $150 for only $50. The elements course is perfect for someone new to CrossFit and involves 3 x 1 hours small group sessions covering all the movements they need to know before they join you in classes!
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