WOD - Sunday 30th June - Join us in our "Nearly" Canada Celebrations - "The Noooooooooosh"!

"Nearly" Canada Day Celebrations




By special request from our international #migymfamily member "Noooooooooosh"! - we will be celebrating this day (a little early, but that is just how we roll).

Although Noooooooooosh is enjoying working & playing in Blighty; she is missing home....so we thought that we would throw her a special WOD (designed by her); followed by some pancakes powered by maple Syrup.

So #migymfamily; please be ready for:

The Noooooooooosh"!
400 Run Check in & out
13-7-1
Squat Cleans
Kettlebell Swings
Sit Ups
Press ups

For Time....

Rules of Engagement:
1. We will all be very polite to each other and our bars (Canadians are very happy and Smiley)
2. On completion of the WOD you will shout "Noooooooooosh"! rather than "Time".
3. Weights for the Cleans will increase as follows:
13 Reps @ 50%
7 Reps @ 70%
1 Reps @ 90%

4. Get the above weight out and ready by your bars; you will change the weights your self in a very happy and Canadian way...

Have a look at some of the things that we get up to in our sessions photo album

For more about mi-gym.com (CrossFit Chelmsford)http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 29th June "Armed Forces Day" - Gratitude & Respect

Armed Forces day






What is this:

It's an opportunity to do two things. Firstly, to raise public awareness of the contribution made to our country by those who serve and have served in Her Majesty's Armed Forces, Secondly, it gives the nation an opportunity to show
your support for the men and women who make up the Armed Forces community: from currently serving troops to service families and from veterans to cadets.

Across the country people are getting involved: communities hold local events and business show their support.


The National Event will be held in Nottingham, but there are many more events up and down the country being held in support of Armed Forces Day

Click here to find out more about armed forces day



Today we have a special WOD for ALL.
 

WOD:
7 Rounds for time
29 Wall Balls
6 x Clean & Jerk
13 x Pull Ups

 

Record total Time

Have a look at some of the things that we get up to in our sessionphoto album

For more about mi-gym.com (CrossFit Chelmsford)http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Injuries -how to cope with them; LJ's Road to recovery

Road to Recovery
 

Injuries; they are kind of inevitable and happen to us all! When you play "full out" as we do, and demand 100% of yourself all the time (in life & training) you MUST take care of yourself.

A few weeks ago I was flat on my back for almost 5 days due to an injury whilst HOOVERING! -

At m-gym.com (CrossFit Chelmsford) have access to some amazing experts in their fields who are always happy to help the #migymfamily and direct us all to the best way to recover. I have to admit; that The Chiropractic 4 & Moonchinn really supported me. Dr Dave not only helped me but also told me off "Dude; you should know way better"! - he did give me a well needed reality check which has encouraged me to be even more fanatical over my own mobility and training.

What is really important is how we deal with these injuries when they hit. I have to admit that I was a little blow away to receive a text from LJ last night "Hey Boss Bear; I have written a little Blog that you might want to share".

So here we go.....

 

When you love your training and injury hits it’s the worst feeling EVER…
 

 

However, with the support network of all the guys at mi-gym.com, staff and members, not to mention the great network of connections to Chiropractors and Sports massage therapists. There is no better place to be.

 

When injuring my back (at fault of my own) I felt so sorry for myself, I made sure everyone knew it. I was gutted I missed 2 great events; firstly the mi-gym.com v Duel fit "Squat off" followed by "Murph day"… But hey ho, such is life!

I still got involved where I could by taking pictures, shouting and cheering, no repping, time keeping, clock watching and board writing.

It’s now almost 4 weeks since I got injured but if you stick by some simple principles, you’ll be back to the gym in no time doing what you love. So here are some words of advice………………

·         ICE - Is your friend use it lots!!!

·         REST - Recovery is key, take a rest day. 

·         ADVICE - Listen and learn.

·         CHIROPRACTOR - Seek their advice and services. (Trust me, it works)!

·         SPORTS MASSAGE - Every little helps right? It’s all part of keeping you mobile.

·         PATIENCE - Take your time to fully recover and heal.

·         TORTURE – Don’t torture yourself, it could be worse! Stay involved.

·         STAY HEALTHY – Eat well, stay off those saturated fats and processed foods, and forget the chippie!!! Oh and booze. (I know, easier said than done, right)?

I’m almost recovered and lucky to have mi-gym.com and be part of the #migymfamily, you certainly wouldn’t get as much help and advice from any other gym. Fingers crossed I’ll be back to full fitness ready for when the Duel Fit guys and girls come to mi-gym.

 

 

BOOM! - Thanks LJ - thank for the word & also for all the support that you have given to us at the events..

See you SOON!

 

Have a look at some of the things that we get up to in our sessions photo album

For more about mi-gym.com (CrossFit Chelmsford) http://www.mi-gym.com/index.html

For more about Rachel Young visit:http://www.linkedin.com/pub/rachel-young/3/905/b8

    

WOD - Friday 28th June **BOOM** Big Weekend Ahead - Saturday Armed Forces Day & Sunday "Nearly" Canada Day Celebrations for our extended #migymfamily

Strength/Skill:

Clean & Jerk

WOD:
2 Rounds for Time
10 x Deadlifts @ 50%
20 x Hand Release Press Ups
10 x Goblet Squats
20 x Sit Ups
10 x Pull Ups (Strict)
20 x Jumping Alt lunges
10 x Knees to Elbows
25 x Box Jumps


Finisher Skill: 500m Row

Have a look at some of the things that we get up to in our sessions photo album

For more about mi-gym.com (CrossFit Chelmsford) http://www.mi-gym.com/index.html

For more about Rachel Young visit:http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 26th June

Strength/Skill:
Hand Stand Holds & Progressions
Hang Power Cleans - working up to WOD weight

5 Rounds for Time:
10 x Rolling Burpees
10 x HPC (45/60)
10 x Front Squat
10 x Bar Hops
4 x HSPU or 15 Second hold
 
Record total Time

Finisher Skill: 500m Row

Have a look at some of the things that we get up to in our sessions photo album

For more about mi-gym.com (CrossFit Chelmsford)http://www.mi-gym.com/index.html

For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 27th June

Strength:

Front Squats to OHS

3 x 5 at 70% 

EMOM:

5 x Strict Pull Ups

10 x Air Squats 

 

3 x 1 Min Rounds 30 seconds rest between rounds 

Wall Balls 
Kettlebell Swing

Box Jumps

Burpees 

Kcal Row 

 

Record total Score at each station 

Finisher Skill: 500 Row

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Tuesday 25th June

Strength:

Deadlifts 

2 x warm up sets

3 x 5 working at 70%

** 1 set of Max unbroken ring dips between each working set**

 

5 Rounds For Time

500 meter row check in

4 x Pistols each leg

8 x Knees 2 Elbows

12 x Kettlebell Swing

16 x Walking Lunges with Kettle bells

20 x Double Unders

 

Record total time

Finisher Skill: 500 Row

WOD - Monday 24th June

Strength:

Squats

3 x 5 at 70% (3:1)

**10 x Double Unders between each working set **

 

15 minute AMRAP

4 x wall climbs
6 x Squat Cleans

8 x Kettlebell Swing

10 x Box Jumps 

 

Record total Rounds

Finisher Skill: 500 Row

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD ** CrossFit Hero Workout ** Murph - Charity event for Help for Hero's 10am & 2.02pm &BBQ

The CrossFit hero workouts are intense! They have been conceived and are intended to be performed with effort, in honour of fallen Heroes.

Don’t think to your self, "I can’t do that" or "it looks to hard"; focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom.

Honour these Hero’s with your best effort.
 

Saturday 22nd June
Murph

We are doing this to rise money for Help for hero's

Those participating will be donating money & anyone who is not getting involved can also donate! So dig deep and support the participants & the charity.

There will also be the opportunity to donate to Joe "Mangle" 

Spencer to support him with his quest to excel as a participant in the GB Triathlon team

 

We are holding two sessions:

10am & 2.02pm

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 favourites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honour 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.


For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If you want to Partition the pull-ups, push-ups, and squats as needed, then do it! However, start and finish with a mile run. If you’ve got a weighted vest or body armour, wear it.

 

Sunday 14th April 2013

WITTMAN




U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WITTMAN

7 Rounds for time

15 x Kettlebell Swing (24kg men 16kg women)

15 x Power clean (42.5kg men 27.5kg women)

15x Box Jumps (24")

Our first Hero WOD:DT

DT is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 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.













DT


Five rounds for time
12 x Deadlift
9 x Hang Power Clean
6 x Push Jerk

Click below to share this with a friend
http://www.mi-gym.com/refer-a-friend.html

For more about hero workouts:
http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf

For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

 

Meet The team; Kelly Stevens Profile; Personal Coaching, BoxFit, Nutritional advice & much more

(This is me in action!)

Here is a little more about me, what I do and my personal coaching; 
 

I love all things that involve adventure and movement. I have been to the top of the world, Everest base camp and done "free diving" in some of the world's... deepest oceans and lakes. My passion for Boxing was further ignited on a recent trip to a Thai Boxing camp in Nepal. I have a passion of sharing the skills and experiencs that I have learned on my travels. My goal is to motivate and inspire my clients to achieve their personal results. So, if its a BoxFit session, Personal Coaching or some nutritional advice that you need; just ask.

...**BoxFit** 7pm Wednesdays & Thursdays at www.mi-gym.com with Kelly Stevens.

Personal Coaching is also something that I love to do; helping people to achieve their desired goals, whatever they may be.

I have been training Darren for just over 3 months; here is his story ...(well, the story so far..)

Darren Miller



This is me! 9 weeks ago. (31st Jan 2013 -
Yes, she did make me train on New Yeas Eve)

“Since I can remember, I have always been on the chubby side, trying out faddy diet to help me to lose weight for those weekend binges; that have always been so close to me!

That was up until January; when Kelly got me down to mi-gym.com. I have to be honest, the first workout with her was really hard, I thought I wouldn’t make it through it; we I did. I started to eat well, continue with my sessions and well; I was on a roll.

I was determined to not only drop those extra lbs, but to keep them off! – so I continued to work with Kelly.



& this is me now; April 2013

So far I am really pleased and I have achieved amazing results, far greater than I had expected. I have lost nearly 2 stone in only 3 months and I am fitter than I have been in the last 15 years!

I have been continually motivated, through the variety of the sessions; I have not done the same workout twice!  The encouragement that I have received, not just for Kelly, but also from everyone I have met at mi-gym.com, both the members and the coaches has kept me going.

I am so pleased with my results; I can now show off my achievements and my new fitness skills to my friends in their “not so exciting gyms”!

I am still on this journey and will share the next stage of my progress with. If I can do it; so can YOU!

Massive respect to all those at mi-gym.com and especially to Kelly; I strongly recommend her as a exceptional Coach!

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 21st June

Strength/Skill:

Pull up therapy in preparation for "Murph"tomorrow  

Strict Press 

3 x 5 at 80%

WOD:

21, 18, 15, 9, 6 3

Wall Balls & KB Swings

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 20th June

Strength:

 Deadlifts 3 x 5

Banded Kettlebell swings 3 x 5

WOD:

15 minute AMRAP

15 x thrusters

10 x burpees

5 x squats 

*Don't drop the ball*

Record total rounds

Finisher Skill: 40O run for time 

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 19th June

Strength: 

Squat Progressions - OHS

Warm up x 2 sets 

Working sets 3 x 5 Reps

 

WOD:

20 minute AMRAP

400 Run

20 Double Unders

10 Knees to Elbows 

Record total rounds

Finisher Skill: 1 minute Max Ring dips 

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Tuesday 18th June

Strength:

Push Press
2 x Warm up
3 x 5 Reps (70% Max)

 

PreHab:
Overhead Barbell Shrug  

EMOM:

5 x Thrusters Alternate Arms
5 x Burpees


WOD:
10 Minute AMRAP

200 Metre 

check in

8 x GTOH
10 x OHWL
12 x Russian Twists

 

Finisher Skill: 1 minute Max Press Up

Have a look at some of the things that we get up to in our sessionphoto album

For more about mi-gym.com (CrossFit Chelmsford)http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 17th June

Strength/Skill: 

Squat Cleans 

AMRAP: 10 minutes 

8 x Squat Cleans

10 x Box Jumps

12 x KB Swings

 

Record total rounds

Finisher Skill: 400 run for TIME

Have a look at some of the things that we get up to in our session
photo album

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

mi-gym.com (CrossFit Chelmsford) in the media. Exciting stuff for Fitness & Chelmsford

 

We are very proud of the support that we have received so far; not only from our members but also on a national and international level!

Check out the latest review from Gym Buzz (May 2013)
www.gymbuzz.com/gyms/mi-gym

April's publication of Health Club Management - pages 13 & 82!

http://www.health-club.co.uk/digital/index1.cfm?mag=Health%20Club%20Management&codeid=2865&linktype=homepage

Have a look at the articles below that have been written about the club; great stuff happening in Chelmsford!

http://www.leisureopportunities.co.uk/detail1.cfm?pagetype=detail&subject=news&codeID=304713

Emeral Frog; who are a marketing company who work with Jordan Fitness, also have a frog as a logo. They picked up on this and included us in their post below. (The mi-gym.com (CrossFit Chelmsford) Frog has much menaing attached to it for me; and no doubt I will share it with you, if you ask)!

http://www.emeraldfrog.co.uk/jordan-fitness-migym-chelmsford/

Information below published in Body Life Europe:

http://t.co/Ry0wcEaoCt

This next one is from William Waylan who you may have seen training and coaching his Athletes during the day. We are very greateful to have Will want to bring his Athletes to train at the club. This blog post from him serve's a true testement to me, that the vision and approach that we have as a team at mi-gym.com is clearly being delivered. (BOOM! The vision becomes a reality).

http://www.powering-through.com/2013/02/migym-chelmsford-calling-essex-athletes.html

Sports Solutions have always supported me with property projetcs that I have been involved with for health club operators. They really played a key role in mi-gym.com being located in this site, and I think it was this sentence from Chris that clinched it..."Rachel, I am actually a little unsure of the exact part of just take the site you are misunderstanding"!

http://www.sports-solutions.eu/uploads/documents/feistyc_pressrelease_sportsolutions_mi-gym_open_final_web.pdf

Jordan Fitness played an integral part in the project, not just in relation to providing the equipment. They also worked alongside me to ensure that I remained focuse on the outcome; the experience and product that I wanted to deliver, rather than be distracted along the way! They are a great team, have durable products and are VERY patient. Special thanks to Alan Collins, for always answering his phone to me when it would have been far simpler to hit the "busy" key!

http://www.jordanfitness.co.uk/blogs/news/7339634-jordan-fitness-develop-cross-fit-in-chelmsford-with-mi-gym-com

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

 For more about Jordan Fitness:
http://www.jordanfitness.co.uk/

This is about SEX and nothing else

Ok - so it isnt really. However I wanted to grab your attention the information below is something that I am passionate about & keen to share! This is about:

How to burn body fat & keep it off

Have you ever found it hard to keep weight off? Maybe you’ve dieted or trained hard before a beach holiday, wedding etc. Then straight after the event you put some or all the weight back on?


For anyone who wants to change their shape and sustain a healthier & happier you, then you need to read this article!

This article may challenge some commonly accepted gym beliefs. Before reading this article I want you to just think on one quote:

“To keep doing the same thing and expecting different results is the definition of insanity” –Albert Einstein

Albert Einstein

They say that there is a very fine line between genius & insanity! - anyway where was I...

Your metabolic rate (metabolism) is the most important factor in bodyfat loss.

Forget the myths:

• Caloric deficit,
• Endless hours of cardio,
• Extreme dieting

Yes; they will get you temporary gains BUT they will NOT help you achieve sustainable results.

Without a healthy metabolism you are fighting a losing battle. You can burn calories all day but if your metabolism is damaged your body essentially goes into emergency protection mode, will not work efficiently and will hold onto fat stores.
You could eat no carbs or fats, end the day with a 500 calorie deficit, do 2 hours of cardio, but with no metabolic or low metabolic rate you cannot and will not lose your body fat.
Doing these things you only risk damaging yourself further...

So lets look at why and how metabolic rate becomes damaged.

Things that contribute to a low metabolic rate:

• Doing constant steady state/low intensity cardio (traditional studio class, walking on treadmill / cross trainer, stair machine etc.) You’ll lose the fat burning effect of steady state cardio very quickly. You may see small gains at the start, but it won’t be sustainable.

You see it in any traditional gyms; people that do long cardio sessions day in day out will stop getting a fat burning effect, and end up eating up muscle and actively reducing metabolism.

• Restricting calories too much (crash diets or starving yourself). More specifically not having enough fats and good carbs (ie. not sugar) in your diet will damage your metabolism.

• Not understanding the maths behind what you are doing. If you’re eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate. Simply having huge calorific deficit will not help with sustainable body fat loss.

• Finishing every day at caloric deficit will damage metabolic rate. This is why carb cycling has become so popular. It allows for support of metabolic rate thus preventing the damage.

Here's a great in-depth article on Carb Cycling

Things that build metabolic rate:

• Lifting weights, building muscle and High-Intensity lifting. Ladies, I cannot stress this enough. You need to lift hard, heavy and often.

You won’t get ‘bulky’ from lifting weights, you will get bulky from eating cake.







Adding muscle will increase your metabolic rate, more specifically the more muscle you have the more calories your body burns.


You will also look and feel better. A firm, toned body is generally preferable to a soft, doughy one.










Constantly varied functional movement executed at high intensity is where it is at! That is why we offer the session that we have at www.mi-gym.com. Our sessions will shock the body over and over again, giving it no choice but to respond; boost your metabolism and burn fat!

After these types of sessions you will need to eat & get quality nutritional value (the correct calories) from your food.

• You need to eat to lose fat - FACT
• You need to eat to build muscle - FACT
• You starve yourself, you starve your body’s ability to burn fat.- FACT

I’m sure we’ve all heard of someone who lost weight on the ‘Subway Diet’, or the ‘Cornflake Diet’, or the ‘35-Boiled-Eggs-Per-Day-Diet’. You may also know skinny people who swear by 4 hours of cardio per day.
These things may work for some people, but none of it is maintainable or healthy! 

At mi-gym.com All our sessions are accessible and scaled to be suitable for everyone, we offer 1:1 Personal coaching as well as small group training.
Above all else, we give you RESULTS!
And best of all, we have a lot of fun while we do it!

Constantly varied functional movements executed at high intensity (hummm; remember what our mate Albert said at the begining of this blog? - perhaps he had something there)!

For more about mi-gym.com (CrossFit Chelmsford)http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8