Here’s what is happening with Base in September…
September we will continue with our Back Squat cycle and with the Pull/Push movement days. The Back Squat days are leading into our 5RM retest in early October. There is not a huge amount of Olympic lifting this month but next month we will start our Barbell Cycling sessions so will have more of a focus then.
Quick recap of this month and following months:
Phase 1 started on August 18th and run till October 6th. We are running a Back Squat cycle and then second to that we are having sessions where we focus on Weighted Pull/Push movements and Bodyweight Pull/Push movements. This combination will be the majority of our strength training.
Phase 2 that will start directly after on October 7th until November 25th will have another Back Squat cycle (continue from Phase 1) and second to that will be Barbell Cycling sessions.
September’s ‘PEAK’ program will be focused on a deadlift and bench press progressive overload cycle as well as increasing kipping handstand push up and muscle up efficiency under fatigue.
Last weekend, CFCL went down to Devon to participate in Tribal Clash. This is a team event which took place on Blackpool Sands beach over two days. The team was made up of 6 members and they were tested to their limits through some challenging workouts including log carries, rope climbs, beam walks, trail runs, atlas stone lifts and open water swims. CFCL came out the other side in an amazing 43rd place out of 168 teams! A huge well done to all who competed and a massive thank you to those who showed their support either by attending the event and cheering on the sidelines, or with messages of good luck. Team work is definitely what made this weekend such an awesome one.
Well done to everyone and roll on Tribal Clash 2017!
Happy Monday everybody! Don’t forget we have changed our morning class times to 6:30am-7:30am, hopefully this changed will better for everyone wanting to train early doors.
Well done to all who competed at our In-house competition, you were absolutely fantastic! What a great day.
Here are the final positions for the day:
1st: Jade Taylor
2nd: Cat Primmer
3rd: Sheryl Coultas Anderson
4th: Joanne Cooper
5th: Sally Allen
6th: Christine Harwood
7th: Alex Monks
8th: Carol Kershaw
9th: Cara Richmond
1st: Charlie Russell
2nd: Sam Thompson
3rd: Martin Donovan
4th: Allan Keefe
5th: Jarrod Richmond
6th: Al Davies
7th: Dave Toole
8th: Jon Wickham
9th: Alistair MacAdam
10th: George Richmond
11th: Wishy Wisniewski
12th: Paddy Suthers
13th: Shaun McGloughlin
A huge thank you to Danny for being an utterly awesome coach! and to Gary for doing everything that we ask of him and more. A big thank you to all of our amazing judges (Carrie-anne, James, Liam, Nicola, Beth) and media man Matt who gave up their time, it is very much appreciated and we hope you like your t-shirts!
That is us signing off for the weekend. We hope you all have a restful weekend, see you next week!
“Can i just say something, WE ARE ALL AWESOME!” (to quote Jade Taylor)
We understand that CrossFit can be scary but don’t let that stop you being a part of such an awesome community.
Our next Fundamentals course starts tonight at 7:30pm
The course will run:
Tuesday 6th 7:30pm – 8:30pm
Thursday 8th 7:30pm – 8:30pm
Tuesday 13th 7:30pm – 8:30pm
Thursday 15th 7:30pm – 8:30pm
Cost: £40 plus one week of membership
Each class will be led by a CrossFit L1 trainer and you will be introduced to CrossFit’s fundamental movements, get accustomed to the different equipment we use, get used to the feel of how a class runs. This course has been designed to meet the fitness levels of any individual who has the desire to better themselves. It is the best starting point for people who have never done any type of training or those who have a good base level of fitness but have never done CrossFit.
By the end of the course all your fears and apprehensions will be a distant memory and you will be ready to transition into the main classes and start your CrossFit journey.
To book message us on Facebook
Or call Danny on 07759639761
Why not make June the month you try CrossFit? To help you get started we are offering a free membership* during the month of June!
To get your free membership follow: http://crossfitcentrallancaster.com/timetable/#tmup=/p/41396-crossfit-central-lancaste/memberships/plans/711/
And enter: MJAZRZYP into the discount section.
* 2 class a week membership package