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
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
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
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
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)!
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).
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"!
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!
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.
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)!
So, we were all invited to "Learn the training methods that the pro's use for speed power & strength. Functional instability Koji training; Band & Chain technique" - and BOY did we.....
With over 25 people attending this informative, interactive and FUN session - I have to say that it far exceeded my expectations. I always knew that it would be great. However, what made it extra special was the level of engagement and participation for those who attended. Also, the gratitude that myself and Will were shown from those who attended.
FUN!
Women with barbells - I am very proud of this photo as it it is one of the key visions for the club
I love to constantly challenge the norm and ask why? looking for the next step or progression. These banded kettlkebell swings are great, and when assisted with the "hand of Will" as you will see in the clip, ups the game in relation to intensity and was a total surprise for Mungo...
...."It's not all about the bike. So finally after recovering from Cindy I just wanted to mention this seminar that I attended Mi-gym.com with Physical Preparation Coach William Wayland from http://www.powering-through.com/ . On the use of Bands and Chains. ...I'm not going to go into much detail here, but two things I wanted to mention.
Youtube is not learning. Going and hearing and seeing the experts in action is. Being able to ask questions is invaluable and getting to share the experience as a group is priceless. Also whilst other gyms may hold a seminar on what we should eat, why we shouldn't smoke. Rachel Young put on a seminar which would not just benefit her team but also the family around her. There are too many horrific sights in gyms as PT's and members watch something or someone else training and try and copy it without understanding why and what benefit it has. What benefits one person may not necessarily benefit you. We all have different area's of strengths and weakness. If you want to learn attend courses and seminars. Remember if you only ever learn one thing then its money well spent. Thanks"
Thanks Big! - here's to many more...
It is actually interesting, sad, confusing, perhaps really exciting to think that there are a bunch of "non fitness" qualified people out there today who have a FAR greater understanding and want for knowledge, than most trainers in traditional fitness clubs! (don't get me started on that one, that is a whole other blog)!
I am going to leave you with one little video that to me is of great value; watch and listen (carefully as my sound is not that good) Will hits the nail on the head for me in this section; its about EVERYone, there is not a one size fits all aproach; to athletes, fit people, fat people; its about the basics, establishing firm foundations and that people are PEOPLE..
In Summary: Epic!
Have a look at this link if you want to see some more of the photos taken that day:
When: Sunday 19th May 2013 at 11am - 1pm Who: William Wayland Cost: Free to mi-gym.com members (£25.00 non members) Reserve you place now by calling Rachel Young on 07976 571765 **Limited availability**
Will Wayland is a physical preparation coach, a former Sports Science Lecturer and a fitness contributor to Love 2 FIght, Scramblog and JUMP magazine. He is passionate passionate about strength, fitness and Martial arts. I am VERY proud to have Will training himself and some of his athletes at mi-gym.com since we opened. This guy has so much knowledge and experience, he is always willing to share. In my opinion he is an officer and a gentleman and a total breath of fresh air! (...he is also a great bloke)!
Will is hosting the above "Band and Chain" seminar for us, so here is a little back ground on what will be covered on the day.... One of the past decades most significant advancement in
strength training is the principle of “accommodating resistance”, effectively
the use of bands and chains to up training intensity, add variation, challenge
and help trainees smash through plateau’s.
Bands and chains certainly look cool to boot, but people are
often put off by not understanding how or why we should or even need to use
such training implements.
Accommodating resistance and you!
Sports science god Vladmir Zatsiorsiky defines accommodating
resistance as ...
"using special means to accommodate resistance throughout the
entire range of motion rather than a specific point".
(Our very own Iain Couling in action)
For example you may be
able to quarter squat 150kg but only full squat 100kg. Bands and Chains make
the weight on the bar lightest when we are in our weakest position.
This allows us to accelerate into the movement. If you want to be stronger creating maximum tension is key! Bands and Chains can applied in a huge number of ways, giving a ton of variation in your training program.
Koji Style Instability TrainingKoji Murofushi world record thrower and injured athlete,
despite posting bests of 192-5 kg power clean, 240kg narrow stance olympic
squat. A back injury in 2007 nearly put him out of action. In order to stay
strong while making a return, Koji developed a method of lifting that allowed
for high intensity and low load. Koji Came back and set new records. Strength
Coaches have since picked up the Koji Method using bands and chains to
challenge and improve their athletes core stability and lifting form using this
unusual method.
Be sure to book your place NOW for the Band and Chain Seminar at
Mi-Gym.com Chelmsford.
Free to members, £25 non members LIMITED availability.
Call Rachel Young on 07976 571765 for more information
