Valesco’s Monthly Round-Up
We’ve just finished test week and we ran out of room on the PB board! You guys are incredible and we’ve loved seeing your commitment week in, week out.
The next block of training will focus on squats, overhead strength, pull ups, power cleans and strengthening that core & butt! We’ve added some new classes to the timetable so make sure you check it out. If you need a little help figuring out what your training focus should be, get in touch.
We’ve been busy making improvements to the gym this weekend, make sure make dure you read on for details! We also are down to our final few team slots for Scale It Up so make sure you get booked on if you’re keen to compete.
In the meantime make yourself a brew, grab a couple of biccies and enjoy this months edition of Valesco’s newsletter.
Gym Improvements... We have Apple TV!
And it’s not so the coaches can watch Eastenders! The fabulous James has brought us right into the 21st century and we have Apple TV up on the mezz.
RomWod will be available, so you have no excuse not to get swole and flexy after a class.
Or grab some training buddies and get your cardio in whilst watching the games! The space is there for you!
Class Bookings
Our classes are in high demand and we LOVE it! But we’ve been experiencing a high drop out rate which means we’ve made some changes to the booking system.
As classes are booked a long time in advance and forgotten about we are reducing the booking times for classes to 2 weeks in advance.
The cancellation period for the 6am & 7am classes is 10 hours so be sure you cancel by 8pm THE NIGHT BEFORE if you aren’t coming in for the class. All other classes carry a 1 hour cancellation notice period currently. If we are still seeing high volumes of late notice cancellations this will need to be increased to 2 hours to ensure those wanting to train have time to reserve a newly available space in a class and get in for it.
'Scale It Up - Triple Threat' is back for 2020!
This is a competition for teams made up 3 same sex team members.! It is an entry level competition for beginners looking to get competition experience, have fun and maybe win some prizes along the way. If you’re new to CrossFit or competing then this is the comp for you!
The comp is comprised of 4 WOD’s with all teams doing all 4, and all team members participating in each of the workouts.
On the day we have a food vendor, clothing, supplement and snack vendors and the prize stash for the winning teams is worth over £250!
Our judges are friendy and supportive and we release the WODs the week before. A full brieing takes place on the morning of the competition so you can be sure of movement standards.
It takes place on Sunday 5tth April. Entry price for members is £90 per team and spectators are welcomed at no charge. With the mezzanine you are sure to get a great view!
Click here to find out more or drop us an email if you’d like to enter or would like help finding a team.
Meet the team- Founder & Coach Amy
Hey, I’m Amy. I started CrossFit in May 2012 and coaching at Valesco CrossFit since the day we opened our doors and have never looked back on either decisions (or although I have doubted my sanity after a few workouts, let’s not talk about Fight Gone Bad or 16.5!)
Being a coach at Valesco I get to share my passion, impart knowledge, provide support to our members and see people grow in ability and most importantly confidence. Being a part of peoples CrossFit journey and shaping that in some way is such a special privilege and the reason I couldn’t imagine not being a coach at Valesco.
I am a Level 2 CrossFit Trainer, hold my British Weightlifting Assistant Club Coach Qualification, a Qualified Precision Nutrition Nutritionalist and an occasion an MC for CrossFit events across the country.
CrossFit has sent me on a massive personally journey, seeing hugely positive changes in myself both physically and mentally I put solely down to finding CrossFit.
The very ethos of CrossFit and the strong community we have developed at Valesco is something very special to me. I just love working out as part of a group, being part of a team and supporting others to achieve things they never thought possible. Opening Valesco CrossFit in September 2015 really is the dream come true.
Meet the team- Coach C
Hey, I’m Charlie. Until a few years ago, fitness, let alone Crossfit, was not on my radar but discovering Crossfit changed my life and is now my biggest motivation in helping others do the same.
I love the atmosphere and community at Valesco and the challenge of coaching a diverse mix of abilities, particularly be able to help people move better and achieve their own goals.
I have ten years’ experience coaching Crossfit, and am a Level 1 Crossfit coach. I am also a Level 2 British Olympic weight-lifting coach, a Personal Trainer and a qualified deep tissue massage therapist.
I like to think that I bring infectious energy, I try and lift a room, and make people smile and most importantly I try and make training fun. You always know when I’m in the room!
My favourite food is Jamaican curried goat, with rice and peas. My favourite movement is a heavy cluster. When I’m not coaching I can be found at home with my 2 favourite girls; my wife Sally, who is a member, and black Lab Mia who is as much a part of the box as I am.
Knowledge Bombs
Not so much a knowledge bomb but a feast for the eyes, check out Eddie Hall’s attempt at Grace… we like to call this a straight legged-narrow grip-muscle snatch!
COACHES CORNER
Coach C’s Corner- Being Sore and being injured
Hey guys how are you all???
Smiling I hope as we approach spring time, and move away from the Rainy season.So this is just a quick note to help you guys get the most out of training and to help you do the right thing after all of your awesome training.
When we work really hard at a WOD we can develop something called Delayed on set muscle soreness (DOMS).The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes small-scale damage (microtrauma) to the muscle fibers. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.
Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.
This is not an injury as such and can be sorted by keeping moving, getting on a foam roller and having a good roll and stretch. It will naturally go away but the more you move and stretch I find the faster it eases.
I actually like getting DOMS, as it makes me feel like I’ve pushed to limits in which I need to reach on a regular basis if I want to perform at a good level.
Also foam rolling and stretching will massively reduce your chances of picking up a niggle or muscle injury. This is a different thing and needs to be taken more seriously. I would always recommend getting a professional opinion in this case not just from your coach but from a Sports therapist, I go to Lucie Peters who works out of Valesco, I highly recommend her.
She will also give you exercises and advice to get it better asap, so you can get back on the bar soon as .
Much like life in general, it’s not what happens in life its how you deal with it.
If you need any advice on any of the above, don’t hesitate to come and talk to me or any of the other Valesco coaching team.
Lots of love and keep up the good work. Be proud, stand tall and smile as much as you can. Coach C Xxx
Blackberry and Apple baked oats
A twist on your traditional porridge, try out this apple and blackberry oat bake for your breckie!
Click here for the recipe and give it a go, upload a pic and tag us in it!
Until Next Time, Big Love Team Valesco xxx
Save The Date
Sunday 5th April – Scale It Up- Triple Threat
Friday 15th May- May Social
Sunday July 5th- Scale It Up- Strength In Numbers
Saturday 19th September- 5th Birthday Party
Saturday 12th December- Christmas Celebrations
Who Wore It Best
We’re not supposed to have faves but this months twins Kat & Meg have nailed it! Keep ’em coming!