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Septembers news and views from your favourite Valesco

Hey Team and welcome to Septembers newsletter.

So we are now officially 6 years old and what a ride it has been. Thank you to all of you who came down and celebrated our birthday with us. We had such a wonderful time and hope you did too.

Who fancies hiring Ultimate Wipe out again and having it as the programmed workout for the day? Three votes from us!!

If you missed the birthday party please get our Christmas Party in your diary – Saturday 11th December. We love seeing you guys inside and outside the gym and what could be better than socialising with like-minded people talking about Valesco experiences, for us its heaven!

This month’s newsletter has so much good stuff from everything Valesco, from programming updates to competition shout outs. We hope it’s a little ray of sunshine as the mornings and nights get a little darker!

Finally Good Luck to all of our members competing at the weekend Scale It Up Triple Threat. We can’t wait to see you do yourself and Valesco proud out on that competition floor.

Well done for another awesome month at Valesco and we can’t wait to see what October holds for you all.

MEMBER SHOUT OUTS

SiD Pairs

Massive congratulations to all of our athletes who competed this weekend at Strength In Depth – Inferno Pairs! Leila, Kat, Steve, James Iles, Tash, Emma Clapp & Gregor! Amazing results and amazing ambassadors! The hard work over the past few months has certainly paid off!

A special shout out to Leila and Kat who only went and won it, in over an incredibly competitive field of over 80 pairs. SID origins 2021 here we come!

Shout out from Coach Leila – Clara Husbands and Megan Brownrigg who are both relatively new to Valesco and have been in loads, working super hard and smashing workouts all the while having huge smiles in their faces!! Well done both of you, that’s how to throw yourself into everything Valesco.

Shout out from Coach Meg – Fi Lambert. After struggling with skipping in a WOD this month she has been [posting loads on her instagram story that she has been practicing her skipping lots, even at the top of mountains!!! This is super impressive stuff Fi and its super awesome to see your perseverance!

Shout out from Coach Kat – Amie Marshall for really focussing in on her lifting tekkers to move well wiht the bar and pushing herself to progress in workouts which is also helping others in the class to challenge themselves in what they are doing too. Great feedback Amie, keep it up!

PROGRAMMING UPDATES FROM COACH ELLIE

KB 1
We’re half way through the 2nd phase of our 12 week block of training which means 2 things… test week is coming AND in 4 weeks we hit a new 12 (actually 14 when you include the deload weeks) week programme.
So what is test week?  Test week is the last week at the end of a phase of training where we ‘test’ the progress we have made. Progress can come in all forms including moving more weight, completing more reps of a specific movement, learning a new skill or simply being consistent in our training.  Test week is just 1 tool in a whole box that can be used to support your training so if you like testing make sure you get it and get hyped, and if you don’t like testing or you think you are too new to test, that’s OK too.  You can still come in on test week, follow the class and train as you would every other week.
And the new block of training?  What will it entail you ask? Well…that’s a very good question! We’re thinking some tempo work, double unders, overhead squats, carries and some new gymnastic work!
As a very basic theme, it will be:
Monday: Press / Overhead
Tuesday: Squat
Wednesday: Metcon Mayhem
Thursday: Deadlift / Pull
Friday: Skills and drills
Any questions at all about the programming, please ask us! We love to geek out on this stuff!

Valesco-CrossFit-02

GYM NOTICES

IMG_3800

SCALE IT UP IS BACK! 

YEP! Our competition, for those new to competing, is BACK! This Sunday 3rd October! Massive good luck to all our members taking part and we know you’re really going to enjoy the day and do Valesco proud.

If you wanted to come down and support your fellow gym buddies we would love to see you there! The first workout kicks off at 9.50am and we will be all wrapped up by 3pm. There is a banging food vendor Copper Kiwi and DJ Caroline will be spinning the tunes from the Mezz so the atmosphere is going to be electric!

Lots of Valesco faces will be Judging and Competing so why not have a Sunday walk down and give your support!

 

THE RIG HAS MOVED! 

As of today, there are 20 spaces in all classes so make the most of them. There are currently 5 spaces bookable in Open gym but if you want to share your station you can – be aware sharing your station that includes kit so 1 bar, squat rack etc.

The rig has been moved so that there are permanent class and open gym spaces.  The 4 bays on the front of the rig (as you look up the gym) are for classes, as are all of the pull up bars along the front.  All The space under the rig and behind it, including the pull up bars, MU towers, and the 4 bays at the back of the rig are for Open gym only.  The coaches know what’s what so if you are unsure please ask.

 

NEW CLASSES:

For those who remember RowWOD …its back! 17:30 Thursdays on Wodify starting in October.

Also new to the timetable is a gymnastic specific class (at the same time) that will follow the same programming as the Saturday class.  If working on gymnastics is something you are keen to do but 08:00 on a Saturday doesn’t work for you, this should give you the opportunity to work on them.

With both classes we ask that you do not book into classes either side of them. 1 class per day is enough if you are making the most of it and doing a class either side will mean the benefits of either the speciality class (RowWOD or gymnastics) or main class programming won’t be achieved.

 

MEZZ OPEN GYM:

As of Thursday this week there will be some ergs moved up to the mezz so that anyone wanting to train without a barbell can do so upstairs.

DB, WB & KB can be taken onto the Mezz and used for training alongside the ergs, GHD and gymnastic equipment. They MUST be returned downstairs at the end of your session and they CANNOT be dropped under any circumstances. Mezz Open gym is already bookable on WODify – please utilise it if you have programmed sessions that can be done upstairs.

 

MEMBERS FACEBOOK GROUP:

ARE YOU ON OUR MEMBERS ONLY FACEBOOK GROUP? It’s an awesome little place to ask questions, find out information or just share funny memes or moments from the gym. If you aren’t a member but would like to be please follow this link and request access.

Members FaceBook Group

PUP CORNER

Life of a gym dog

So this month we wanted to get our paws together and write a little piece on being gym dogs and why we love it so much!

 

Reason 1, we get to sleep….a lot. Whether that’s outside in the sunnier weather, snuggled up in a beanbag or taking over the chairs in the office we make sure that we get plenty of naps thought-out the day. The Hoomans are always banging on about how important recover is, we take this very seriously.

 

Reason 2, we get lots of fuss and attention. From head scratching from passing members to full lap hogs in the office we are never short of a stroke…or 200!

 

Reason 3, we get to drag the hooomans out on walks when they need to get out of the gym and into the fresh air. We partially like acting like a team of hussies down the cycle path…so much fun in the upcoming icy weather.

 

Reason 4, they sometime share their food with us and with us 3 in the office not single crumb hits that floor without us knowing about it.

 

We aren’t so keen to be dressed up in fancy dress or daft hats but for the 4 reasons above we let them get away with it.

 

Lots of love and licks, Leo, Harley and Finn xx

EXBAND

EXBAND coached (1)

HAVE YOU JOINED THE EXBAND GAINZ TRAIN YET?

 

These are 15 minutes fully coached pre recorded sessions that you can do anywhere at any time so what’s not to love? You even get to see some familiar Valesco faces!!

 

If you are looking to build endurance in your muscle, prevent injury or generally just look and feel better THIS IS FOR YOU and with only 15 minutes of your day? You’re getting a huge bag for your buck.

 

With a two-week FREE trial and only £7.99 per month after that it’s a bit of a steal.

 

EXBAND.fitness to get signed up or https://www.instagram.com/exband.fitness/ to see what all the fuss is about – go on, give us a follow please!

COACHES CORNER

ELLA CALM

This months Coaches Corner we wanted to dedicate to the incredible Ella Rothwell!

If you don’t know her story, get to know it – she is amazing!  6 marathons in 6 days was the challenge with the goal of raising money for a wonderful charity and breaking down the boundaries of talking about suicide following the tragic death of her brother, Fred.

Ella’s epic endeavour has seen her raise £30,000 for Calm (Charity Against Living Miserably) who provide a helpline and web chat service to help prevent suicide in the UK

Ella – we are so proud to call you a friend, member and coach!

Anyone wanting to donate still can here and if you want to find out more about CALM please check out their website – https://www.thecalmzone.net/

MUSHROOM FAJITAS WITH AVOCADO HUMMUS

Mushroom Fajitas

Mushroom Fajitas with Avocado Hummus

 

Get an impressive 4 of your 5-a-day in one hit thanks to these tortilla wraps with spicy mushrooms, avocado hummus and grilled onions. A fab mid week meat free dinner and an all-round family winner

Team-Valesco

Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date

Scale It Up Triple Threat – Sunday 3rd October

Scale It Up Safety in Numbers – Date in November to be confirmed

Strength in Depth Final – 27th & 28th November

2021 Valesco Christmas Party – 11th December

Who Wore It Best

WWIB Sept 21

Check out this month ‘Who Wore It Best’ from Coach Leila, Coach Amy and Jonny. Clearly the rest of the Valesco Birthday party attendees didn’t get the denim shirt, black jeans and white pumps memo!! Thanks to Sophi Noble for taking the snap whilst these three really worked that look.

 

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!

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Now, more than ever, is the time to move! So we are taking Valesco online to enable our current community and anyone wanting to join us to do just that. In a fun and inclusive environment, we bring you the very best of our training methodologies and community...ONLINE!