Welcome to CrossFit Cheltenham!

Welcome to CrossFit Cheltenham! We are super excited to have you on board and cannot wait to help you kickstart your CrossFit Journey. In this document, you’ll find a bunch of information about CrossFit Cheltenham. From who we are, the coaches, and nutrition advice to CrossFit slang and examples of workouts. Its all here, so have a read, and we’ll look forward to seeing you in your next class!

Who Are We?

We are Cheltenham's premier Strength & Conditioning facility, offering elite-level training to people of all abilities.

We pride ourselves on an adaptable and universally scalable Strength & Conditioning program that allows elite athletes and grandparents alike to train together, as their needs differ by degree and not by kind!

Our small class sizes and high standard of instruction ensure that each member gets the benefits of private training at a fraction of the price. Our members find that when training in a group environment, they push themselves harder and start achieving things that they thought impossible.

The intensity at which each individual trains differs hugely, so if you have no sporting background, no experience of gyms and poor fitness, it does not matter as you move at your own pace! CrossFit Cheltenham has a very strong team spirit and sense of community; you will quickly meet new friends and join us on many social activities.

The Team

Our Community

At CrossFit Cheltenham, we pride ourselves on our community. We believe we have created one of the friendliest and most inclusive places to train. Many of our members have found themselves making life long friends through CrossFit Cheltenham. You’ll likely find that you will end up training with a similar group of people if you attend the same time class. However we have opportunities for members who would usually train at different times to interact through the Social Events that we hold through the year!

The Box Rules

What is CrossFit?

CrossFit is a broad, general and inclusive method of fitness training. A training programme that looks to prepare people for all and any challenges they may face inside or outside of the gym. CrossFit is constantly varied, functional movements performed at a high intensity.

Functional movements are multi-joint, compound movements. Intensity is defined exactly as power. Intensity is the independent variable most commonly associated with maximising the rate of return of favourable adaptation to exercise. We recognize that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.

Fitness & The 10 Components of Fitness

If your goal is optimum physical competence, then all the general physical skills must be considered: 

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. 

2. Stamina - The ability of body systems to process, deliver, store, and utilise energy. 

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. 

4. Flexibility - The ability to maximise the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 

6. Speed - The ability to minimise the time cycle of a repeated movement. 

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

 8. Agility - The ability to minimise transition time from one movement pattern to another. 

9. Balance - The ability to control the placement of the body’s centre of gravity in relation to its support base. 

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

In order to try and build on these 10 skills, our classes are structured, and will vary day to day. Meaning, some days we will have a lifting focused day in order to build on Strength and Power. Other days, the class may be skill focused, allowing us to build on Coordination, Agility, Balance, Accuracy. And other days may be “Cardio” focused, looking at Speed, Stamina and Cardio vascular endurance. However there will be days where we mix these elements together, allowing you to develop a range of skills. It really important that you don’t underestimate particular days, and continue to show up consistently, in order to improve on all aspects of your fitness. We don’t want you to ‘cherry pick’ and shy away from certain days, as otherwise you wont improve at a balanced rate!

Nutrition

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”

These two sentences capture a nutritional approach that, when applied with our workouts, yields incredible health and fitness. By combining the potent training stimulus of constantly varied functional movements executed at high intensity with a sound diet of whole, unprocessed foods eaten in the proper amounts, the results are nothing short of life changing.

Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective nutrition is moderate in protein, carbohydrate and fat. Forget about the fad high-carbohydrate, low-fat and low-protein diet. Balanced macronutrient and healthy nutrition looks more like 40 percent carbohydrate, 30 percent protein and 30 percent fat. The Zone Diet does an adequate job of jointly managing issues of blood glucose control, proper macronutrient proportion and caloric restriction whether your concern is athletic performance, disease prevention and longevity, or body composition.

Nutrition at CrossFit Cheltenham

GSN - Pot’s O Gold

“We’ve designed our Pot’s O Gold to be the best high protein ready meals around! Keeping our ethos simple; high protein and low sugar, we have created a full range of delicious & convenient frozen microwavable healthy ready meals.”

Barebells Milkshakes and Protein bars

“Searching for protein bars that tastes like a regular chocolate bar? Buckle up and grab a Barebells bar! Available in many mouth-watering flavours, these bars are rich in protein and low in sugar – for sure to leave your taste buds dancing!”

“These Barebells vegan delights have 15g of plant-based protein and no added sugar. So whether you’re running for the train or climbing a mountain, they’re bound to help keep you going. We’re on a mission to prove that vegan protein bars are not to be left behind.”

“Full of flavour and packed with protein, Barebells Milkshakes are the perfect way to up your protein intake in style! Deliciously smooth and creamy, Barebells protein shakes deliver the ultimate liquid indulgence.”

Prep Kitchen

Prep Kitchen are a UK food prep delivery service. 100% fresh, chef-cooked healthy meal plans, shipped nation wide. Healthy eating made easy! We are partnered with Prep Kitchen, and have a discount code available for all members!

Use code: CHELT10 for 10% off all orders!

Sickness, Wellness & Fitness

We should all strive to live our lives in between “wellness” and “fitness”. The further into the “fitness” zone we are, the less likely we are to develop life altering, life limiting illnesses.

Chronic diseases such as heart disease, hypertrophy (high blood pressure), type 2 diabetes, kidney failure, heart failure, dementia and depression can all be avoided, managed or reversed by taking care of our health through exercise and nutrition.

If we drink alcohol in excess, we tick the dial closer towards the sickness, raising our risk of kidney failure. Carrying excess weight? We move the dial closer to sickness and therefore raise our risk of heart disease, hypertrophy and type 2 diabetes. Smoke, eat a poor diet and have poor cardiovascular health? We are increasing our risk of developing dementia and other age related illnesses.

Not only are we increasing our chances of developing health problems in the long run if we sit further into the sickness end of the spectrum, it also effects our ability to recover from short term set backs. A common cold, a strained muscle, a broken bone are all easier for our body to recover from if we are striving to sit on the fitness end.

The 9 Foundational Movements

The Air Squat

The air squat is the cornerstone movement of CrossFit and is foundational to the front squat and overhead squat. The air squat raises one’s center of mass from a seated to standing position

The Front squat

The points of performance, common faults, and corrections carry over from the air squat. The new element of the front squat is the addition of a loaded barbell to the front of the body. The barbell is supported by the torso in the front-rack position.

The overhead squat

The points of performance, common faults, and corrections carry over from the air squat. The new element in the overhead squat is a load added in the overhead position.

the shoulder press

The shoulder press is foundational to all the overhead lifts. The key elements of this lift are a neutral spine, straight bar path and correct overhead position.

the push press

The push press builds on the shoulder press. The set-up, bar path and spinal and overhead positions are the same as in the shoulder press. Unique to the push press is a vertical dip of the torso followed by a rapid extension of the hips, which adds velocity to the movement.

The push jerk

The push jerk builds on both the shoulder press and push press. The set-up, bar path and spinal and overhead positions are the same, as are the dip and drive. Unique to the push jerk is the press under the bar. After extension of the hip, the athlete presses against the bar and receives the lift in a partial overhead squat before standing to finish the lift.

The deadlift

The deadlift is foundational to all pulling lifts. For proper execution of the deadlift, the spine should be neutral at all times and the object should be kept close to the frontal plane throughout the range of motion.

the sumo deadlift high pull

The sumo deadlift high pull builds on the deadlift but uses a wider stance and a narrower grip. The sumo deadlift high pull also adds velocity and range of motion. This movement is a good example of a core-to-extremity movement: the bar is accelerated by the hips and legs before the arms are engaged to finish the pull.

the medicine ball clean

The medicine-ball clean builds on the deadlift and the sumo deadlift high pull. Unique to the medicine-ball clean is the pull-under, which allows the athlete to bring the object to a position of support (the front-rack position).

Scaling

What is scaling?

CrossFit workouts are designed to challenge even the most advanced athlete. Many members will need to “scale” (i.e., modify) the workouts for the safest implementation of the program. Even members and coaches with years and years of experience will still scale certain elements of workouts.

The amount, or length of time you will need to scale workouts or elements of workouts will depend on two things. 1) your athletic background and 2) your current health and fitness levels. Usually, at least one month is the minimum period for which significant scaling should be applied. This introductory period serves two purpose. 1) it develops competency of movements used in CrossFit; and 2) it appropriately exposes the athlete to gradual increases in intensity and volume.

Your coaches are there to help you scale correctly. They will provide alternative options and rep scheme of movements that will be best suited for you in that particular session. Do not be afraid to ask your coaches if you have any questions on movements, rep schemes or further scaling options.

MECHANICS AND CONSISTENCY FIRST

CrossFit’s charter for creating the most optimal balance of safety, efficacy, and efficiency is: mechanics, consistency, then—and only then—intensity. The initial exposure to CrossFit is when movement mechanics should be prioritised over intensity. And for some, just practising the movements will be intense. It is imperative that the movements can be performed correctly and consistently before load and speed are added. While intensity is an important part of the CrossFit program, it is added after movement proficiency is established. Ignoring this order increases the risk for injury and potentially blunts long-term progress, especially if poor mechanics are combined with load.

SCALING EFFECTIVELY: PRESERVE THE STIMULUS

When scaling workouts, the main principle to follow is “preserve the stimulus.” The stimulus of the workout refers to the effects of the specific combination of movements, time domain, and load. Aspects of this combination can be adjusted for each individual so that the workout produces relatively similar effects on each athlete—regardless of physical abilities.

The Workout of The Day

Acronyms

We use a series of acronyms to shorten the length of workout descriptions.

“WOD”

This stands for Workout Of The Day. This is the workout you’ll complete, it will change daily and will always been written up on the main whiteboard at CrossFit Cheltenham.

“For time”

For Time means to complete the given work, once through as quickly as possible.

“emom”

This stands for Every Minute On the Minute. A workout format where you will complete the given work at the start of every new minute.

“Amrap”

This stands for As Many Rounds (or reps) As Possible. A workout style which means you will complete as many rounds of the given work as possible in the given amount of time.

The Benchmarks

A series of named workouts - benchmark workouts are designed to take a snapshot of your current fitness level as related to the areas of fitness each workout is designed to test. These will be common and well know workouts that are renowned worldwide for being some of the best tests of fitness. You’ll usually complete these benchmarks a few times very year as a way to monitor your progress. Here are just a few of our Benchmark Workouts…

“1 Mile TT”

Run 1 Mile for time

“Fight Gone Bad”

3 Rounds, 1 minute on each station for max reps of:

Wall Balls

Sumo deadlift high pulls

Box jumps

Push press

Rower calories

Rest

“CrossFit Total”

1 Rep max back squat

1 Rep max strict press

1 Rep max deadlift

“500m TT”

Row 500m for time

“The Chief”

AMRAP in 3 minutes of:

3 Power cleans

6 Push ups

9 Air squats

Rest 1:00, repeat for 5 cycles

Restart from the beginning every cycle

“Filthy Fifty”

Complete for time:

50 Box jumps

50 Jumping pull ups

50 Kettlebell swings

50 Walking lunges

50 Knees to elbow

50 Push press

50 Back extensions

50 Wall balls

50 Burpees

50 Double unders

The Girls

In a single word, The CrossFit Girl workouts are benchmarks. They're designed to take a snapshot of your current fitness level as related to the areas of fitness each workout is designed to test. To be clear, each Girl WOD is designed to test your fitness in slightly different ways. For instance, one Girl workout might focus on cardiovascular capacity, while another tests power, speed, strength, or flexibility. Here are just a few of The Girls Workouts…

“Angie”

Complete for time:

100 Pull ups

100 Press ups

100 Sit ups

100 Air squats

“BArbara”

Complete 5 rounds for time:

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

Rest 3:00 between rounds

“chelsea”

Every minute on the minute for 30 minutes, complete:

5 Pull ups

10 Push ups

15 Air squats

“Diane”

Complete for time:

21 - 15 - 9

Deadlifts

Handstand push ups

“fran”

Complete for time:

21 - 15 - 9

Thrusters

Pull ups

“Elizabeth”

Complete for time:

21 - 15 - 9

Cleans

Ring dips

Hero WODs

Hero workouts are dedicated to service men and women, who have died during active duty. These workouts are named and we complete them as a way to honour the fallen service man or woman. They are often long, tough and gruelling to give us just a sense of what these men and women went through in service to us. Here are just a few examples…

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Complete for time:

1 Mile run

100 Pull ups

200 Push ups

300 Air squats

1 Mile run

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

“DT”

Complete 5 rounds for time:

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

In honour of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“Randy”

Complete for time:

75 Power snatches

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Beyond The Whiteboard

Beyond The Whiteboard is our Workout logging app. Free for all members, we use this app as a way to record our workout results and track our progress.

Each day you will be able to see the class workout on the app, and from there you will be able to log your results. It may be how quickly you did the workout, how many rounds you achieved, or what weight you lifted!L

How to set it up

1. Visit www.beyondthewhiteboard.com

2. Register an account

3. Upon registration, use gym members code: CHELT1 to affiliate with CrossFit Cheltenham

4. Visit the Apple or Google play store, and download the BTWB app.

5. Log in using the same details you registered with

6. And you are good to go!