Hey Team and welcome to February’s newsletter and the 2nd of 2023.
So it only seems right to start off with news about the Open. What a first week it was last Friday!! Massive congrats to all of you who took part in the Open and SMASHED it! We loved watching you all throwdown over the weekend across both sites.
Have you seen the video from the ridiculously talented Paul Van?! It’s on our Instagram and FB and definitely worth checking out!
The Valesco Open Leaderboard will be published in the next few days! The next 2 workouts will run in the same way, Fridays at V1 1600-1900/1930 (please book in or email to let us know you are coming if you can’t book in) and Sundays at V2 1115-1300 (no booking required but please arrive at 1115).
If you didn’t get involved last week but are tempted, it really is for everyone, no matter what level or experience, there is something for everyone and if you can do a class you can take part in the Open. All our coaches are heavily involved again this year so any questions feel free to reach out to any of us.
All this talk of competition we have this now released our first home competition of the year – Scale It Up Triple Threat 2023. This is an entry-level competition made up of same sex teams of three hosted at your very own VFC St Philips and is open to EVERYONE. We would love to have as many home teams as possible taking part so check it out here on FB or here to get signed up…again if you can do a class you can do this competition. It’s a lot of fun and a great all round experience. Sunday 23rd April, get it in your diaries and get signed up ASAP (team spaces are limited).
We also now have the first Charity event of the year in the diary in support of Eating Disorder Awareness week with two handstand workshops at V2 run by the incredibly talented Thea Hill, an awareness talk (hopefully supported by a local Bristol charity) and a super fun challenge to really round the event off on Sunday 2nd April. Spaces are limited for the 2 handstand workshops so if you think you are keen to nab one please check out the article below from Christa Kaizer and get your name down ASAP.
Final thing to mention is our first social of the year WALKIES! And whether you have a dog or not and if you enjoy meeting new people, a walk in the countryside and a pub lunch this is the social for you. Drop us an email at hi@valesco.fitness or stwerbs@valesco.fitness if you would like to come and of course partners, kids and friends, and most importantly dogs, are all welcome.
Right think that’s it’s from us, so grab a cuppa and settle in for another VFC Newsletter.
Lots of love and Open workout vibes,
Amy, Ellie and Leila xx
MEMBER SHOUT OUTS
Shout out from Coach Sarya – Dan Griffiths. ‘He has worked really hard and persisted with his back squat and his mobility for it and it has really paid off’
Shout out from Coach Maddie – Emma Kuwertz – ‘For amazing improvement in strength and confidence with the barbell over the last month and built to a new push press PB last week’
Shout out from Coach Will – Jack Bourne – ‘for committing to the Push Press cycle, achieving much better form and hitting a super impressive PB’
Shout out from Coach James – Kayleigh Thurston – ‘Specifically for this deadlift cycle. She moves incredibly well, is super consistent and works super hard generally but this deadlift cycle is real proof of that. She’s quietly worked away over the last few weeks and in the recent weeks pulled a double at something like 120kg and hit what I assume is a new PB at what must be double bodyweight! Mum goals’.
GYM NOTICES
WALKIES!
Sunday March 26th we’re going for a walk and a pub lunch with our pups and we would love you to join us! Whether you have a dog or not you are more than welcome to join us. We will be doing a lovely Circular walk which is a really scenic and less than 5 miles long. After a good old stomp we will be having a (late) pub lunch – a dog friendly pub with really great food! If you intend to come please let us know, as we will need to book tables at the in advance. Please email hi@valesco.fitness to register your pack
Valesco Inclusion Allies
The first of these events took place this Thursday at V1 (St Philips) at 19:30 and is in support of the LGBTQ+ community. The event is open to all Valesco members and anyone you wish to bring with you – friends & family.
Guest speakers will open the evening by sharing their lived experiences, and providing insight into what they need from an Ally. Followed by some knowledge sharing to build awareness as individuals. We will then hold a Q&A session with the speakers. This will be followed by an opportunity for us to discuss amongst ourselves what we have learned and what we are going to do with this information.
Refreshments will be provided by us so if you would like a tea or coffee all you need bring is your own mug.
EATING DISORDER AWARENESS WEEK
V2 member Christa Kaizer approached us recently as she wanted to run an event, with our help, to raise awareness of eating disorders and of course with a cause so close to all our hearts we were only too happy to help.
Here is what Christa has to say ‘Eating disorders can affect anyone, and their effects on daily life can be far-reaching; unfortunately, those that play sport or train at the gym are over-exposed to the potentially negative narrative pushed out by many individuals and organisations. Behaviours and body images falsely advertised as “healthy” clutter all of our media, social and news feeds; those that want to promote the health and wellbeing of themselves and others, trainees and coaches, tend to be more susceptible to the associated behaviours driven by these external pressures to look or act a certain way.
Training at Valesco has been a breath of fresh air with the focus placed on improving skills and increasing the body’s strength, mobility and resilience, while creating an environment with the freedom to train and know that one’s ability isn’t dictated by their body shape and size. This environment, along with the programming, coaching and its community, are valuable coping tools for those that do, or have, suffered with an eating disorder.
The first week of March marks Eating Disorder Awareness Week and in support of this Valesco will be hosting a skill-based workshop followed by a metcon putting those new skills to the test and would love as many of you as possible to come along to learn, take part or support. This event is for everyone, whether you’ve been directly affected by an eating disorder or not – the Valesco community is part of what makes it so special so stick Sunday 2nd April, 10:30 @ V2, in your dairies!’
The event will be made up for two handstand workshops lead by the ridiculously talented Thea Hill. The first at 10.30am for Intermediates and 11.15am for Beginners. Each workshop will have space for 16 members and will be allocated on a first come, first served basis. We are then hoping to secure a local Bristol Charity to come and speak at the event and refreshments will be provided. To round off the day we will be hosting a super fun challenge….walking from V2 to V1 on our hands……
Keen to know more about the challenge then keep your eyes peeled but if you want to get your name down for one of the workshop sessions please email stwerbs@valesco.fitness to secure your place.
Places are open to all VFC members and we are requesting a donation of £5 to take part in both or either part of the day to support the Charity.
WHATS HAPPENING IN CLASSES?
Functional fitness has 10 founding pillars (strength, speed, coo-ordination, balance, accuracy, power, stamina, endurance & flexibility) and to ensure we facilitate opportunities to work on all 10 pillars, we write programmes for the classes – they may feel totally random to you, but trust us, they are not. We plan and write in blocks of 12 working weeks (with deload weeks at weeks 7 and 14) and they each have specific focuses, goals and intended results for you.
The focus for the next 12 (14 including deload) weeks is as follows:
MONDAY – Front squats + with short and or heavy barbell workouts with an opportunity to practice barbell cycling
TUESDAY – Push Jerk (1st 6 weeks) + skill based WODs with some ‘Skill Drills’ – think DU, OHS, Ring dips etc OR longer workouts (see Thursday)
WEDNESDAY – Metcon Mayhem **Pick your poison** The same style workouts and variations you usually see, only you will be advised to select whether you want to focus on running or rowing, for the next block, and for each Wednesday stick to the same movement
THURSDAY – Toes To Bar + either a longer metcon (14 – 20 min range) or skill based WODs with some ‘Skill Drills’ – think DU, OHS, Ring dips etc (Tuesdays and Thursday ‘skill drills and short metcon & Thursdays ‘longer WOD’s’ will alternate)
FRIDAY – 6 weeks Power Cleans + 6 week TBC + Partner WODs
Gymnastic specific classes (Tuesdays at 5.30pm and Saturday at 8.30am): Handstand press Ups! So, if you’ve loved the main class programming on HSPU OR you can’t do Thursdays, get booked into Tuesday or Saturdays gymnastic specific classes!
Weightlifting specific classes: Power Snatch (first 6 weeks) into Squat Snatch (2nd 6 weeks)
Comp Training (at V1): Expect a wide variety of higher skill practice, competition style classes, work with the sandbags & worm and loads more! Since most of you who attend comp training are on individual programmes (in some way) we figured Comp Training is an opportunity to have some fun, do the stuff we can’t do solo and replicate comps so we are 110% ready any time a comp rolls around!
PUP CORNER
Hey Pup Fans,
This month we have Leo’s top tips for the Valesco Open.
I have been around for the most highly anticipated 3 weeks of the CrossFit calendar for the last 6 years. I have witnessed the blood, sweat, tears and numerous PB’s.
I may look like a ginger nutter with no idea of personal space. However I know a thing or two about box jumps and in particular the open that I would like to share with you.
1) Enjoy it! The last year has been tough. With something to look forward to or maybe not ;) if its Thrusters. Try and enjoy this time, friendly competition and something structured to stick to.
2) Make a plan and stick to it. Don’t go into a workout blind. Have a game plan and try not to change this half way through. You know you! As always don’t try and maintain pace with someone around you. Give it your all and be proud of whatever score you achieve.
3) Find a friend. Working out with a buddy is always much more fun. Find someone to workout alongside. We will be doing a Friday night showdown each week. However if you can’t make this try and rearrange a time when someone can do it alongside you. Suffering together is less sucky than suffering alone.
4) Aim for a one and done approach. Unless your headed for the CrossFit games aim to do each workout only once. This is why its super important to have a game plan from the start. Trying to fit in multiple attempts of one workout is super taxing on your body. Let alone the disruption to your normal training programme.
5) Pick the category that is your level. Don’t be tempted to try the RX version if you know deep down you won’t be able to do many of the reps. Likewise don’t pick the scaled option for an easier ride if you know you can RX it. Albeit with a few blood, sweat and tears.
I will be there to bark at you, supply post open licks and inappropriate sniffing.
Go out there, do your best, be proud of where you are now. ENJOY IT!
Lots of licks and love the ginger ninja aka LEO.
COACHES CORNER
This months Coaches Corner is written by Coach Leila and it’s all about Training through Injury
Injuries SUCK!!
We can however take a lot away from our time being injured. The opportunity to change things up, think outside the box. It is also a great time to take things back to basics. To concentrate on perfect form, getting stronger in the process.
I know more than most how annoying injuries can be. Months of great training under your belt, feeling good about yourself, then boom….you get an injury.
I had 4 years of shoulder injuries and chronic pain. Not to mention the multiple other injuries and an operation that stopped my international rugby career in its tracks.
I am here to let you know. Please don’t stop training just because you have an injury. Yes it’s important that you rest the area that is injured and take the time to rehab it properly, however you can still train around whatever injury you may have picked up.
Upper body injuries (shoulders being the most common) – Concentrate on your legs. There are some fantastic cardio workouts out there that don’t require you to use your arms. I added 1.5kg of muscle to each leg after my elbow operation. Concentrate on the leg gains.
Lower body injuries. Time to get an upper body pump on. Seated movements like strict press and single arm dumbbell work are fantastic for building strength.
Don’t forget in classes, nearly all movements can be scaled to fit around injuries. Just be sure to tell a coach or email us in advance so we can help adapt training for you.
Don’t neglect the uninjured limb, arm or leg. There is a phenomenon called cross-education effect. Training the uninjured side can result in strength gains on the injured side. Check out the link below for more info.
https://www.healthhp.com.au/post/training-the-opposite-side-the-magic-of-the-cross-education-effect
You can use an injury to your advantage if you train smart. However the best option is to not get injured in the first place. Be sure to take enough rest and recovery days. These are so important to avoid injury, let your body recover and avoid burnout.
None of us are going to the CrossFit games anytime soon so remember that not all workouts need to be at 100% intensity. Listen to your body and how you feel. Moving is the most important goal, dial back on the intensity so every session doesn’t feel like a competition. Professional athletes don’t train like that so neither should you.
Train smart and stay healthy.
Any questions at all about training around injury please ask one of us.
PRAWN JAMBALAYA
This nourishing jambalaya is a winning recipe. It’s low-fat, low-calorie, and provides 4 of your 5-a-day – plus it’s all made in one pan so less washing up! Looking to increase the protein numbers why not add some white Fish, Chicken or Tofu?
Until Next Time, Big Love Team Valesco xxx
Save The Date
Spring Social Dog Walk with Pub Lunch – Sunday 26th March
Eating Disorder Awareness Event – Sunday 2nd April
Scale It Up Triple Threat – Sunday 23rd April
Mental Health Awareness Week – Monday 15th to Friday 19th May
Scale It Up Teams of 4 – Sunday 25th June
PRIDE WOD – Saturday 8th July
Valesco Fitness Collective 8th Birthday – Saturday 16th September
Christmas at VFC – Saturday 9th December
Who Wore It Best
Check out this month ‘Who Wore It Best’ from two of our Open competitors and Judges Harry-Joe and (James) Mooney. They can barely contain their excitement about the long chipper of a workout but we promise they loved it really…..and absolutely smashed the workout and judging, thanks guys, you da best.
Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to hi@valesco.fitness to be in the next newsletter. We love seeing them!