Coach Dan – V1 – Kurtis Fleming.
I mean what can I say? Kurtis is Mr quietly consistent. He shows up fully for each class and knows his fitness really well putting on a regular display of how to pace a workout. Highlight for me was him and Eddy racing recently. A great show of that quiet inner competitive nature that keeps us coming back for more. Love to see it.

Coach Amy – Rhys Crouch V1. Rhys is an absolute regular at V1. Always with a smile and puts the work in to see results. Rhys is an absolute joy to have in a class and always has time for everyone. Puts in a solid effort each time and really does show what consistency can do. Keep it up Rhys.

Coach Hamish – Hannah Lennox V2 – one of Hannah’s big goals has been to get kipping pull ups. Over the last year Hannah’s consistently shown up to gymnastics class, working her way through drills and different progressions. Starting at kip swings with a small arm bend, Han’s built her strict strength and shoulder stability through accessories. Building up through banded kipping progressions week on week until just the other week where she nailed her first kipping pull up! Amazing work, the things we just love to see! Well done Han.

Coach Dec – Merryn Waddy & Jacob Spong V2 – These two joined not long ago and are now regular faces in my evening classes. M&J are super coachable, keen to improve and lovely to have in class. They’re making great progress (especially on gymnastics) because of their hard work and consistency ✌️

Coach James – V3 – Courtney Stokes. Aside from the fact that she’s great energy and brings everyone along for the ride, I specifically want to call out the extra work I often see her putting in learning new skills! She’ll often hang around after a class, or dedicate an extra half hour here-and-there, to working on more complex skills like her pull-ups and handstand walking. She puts the time in, and most importantly, has fun with it! She’ll ask good questions, takes coaching on board, and deserves a shout for that!

Coach Claudia – V2 Becca Percy, she very recently moved from across the world to Bristol and already becoming such a great member of the VFC community! Great vibes, always ready to give us a smile and a hand when needed during those 6am busy classes. Thank you Becca is a pleasure having you in class! Hope you’ll recover your knee very very soon.

Coach Maddie – Kelly O’Connor; V3 – Kelly has been really consistent week on week since starting with us in January this year. She’s already hit some big milestones along her journey and shows up with a great attitude to every session. Keep it up Kelly, we love having you in!

AND LAST AND MOST IMPORTANTLY CONGRATULATIONS TO COACH ELLIE AND GEMMA WHO GOT MARRIED THIS MONTH.

The pictures, I think you will agree looked like a stunning event in the gorgeous South Africa. From all of us at Valesco wishing you both a lifetime of happiness together, filled with love, laughter and adventures.

• Bring a Towel & Clean Up After Yourself: If you know you’re a heavy sweater, please bring a towel and make sure to wipe down any equipment and areas you’ve used. Let’s keep the gym safe and pleasant for everyone.

• Stay Hydrated (and Consider Electrolytes): As the temperature rises, hydration becomes even more important. Keep your water bottle close and consider adding electrolytes to help replenish the salts lost through sweat.

• Book Your Sessions (Especially Open Gym): Don’t forget to book into all your sessions — including Open Gym! If no one is booked in at least one hour before, the session will be cancelled and coaches may head out to find a cooler spot to work. Use the WhatsApp groups to see if anyone else is training and wants to join you!

• Bank Holiday Hours – 26th May: We’ll be open from 5:30am (6am at St Werburghs) until 2pm on both Bank Holidays. Plan ahead and get your training in early!

Programming Update: Let’s Finish Strong!

We’re already over halfway through this programming block, can you believe it? We’re heading into the end of Week 8, which means Test Week (Week 11) is just around the corner!

This block has brought in some fresh challenges: front squats and deadlifts with interference, rotating Thursday skills, and varied overhead complexes, just to name a few. We’d love to hear how you’re finding it so far!

As we approach the final stretch, you can expect the intensity to increase. That means heavier weights, tougher workouts, and a noticeable ramp-up designed to help you peak just in time for test week. This progressive build is key to helping you make measurable, meaningful progress.

So, how do you get the most out of the next 4 weeks?

• Feeling good? Slept well, stress is low, sunshine soaked? Go for it! These are the days to push — the results will follow.

• Not feeling it? That’s okay too. Either scale things back in class (ask your coach if you’re unsure how) or take a rest day. Sometimes, rest is the most productive choice.

• Stay hydrated! Seriously, dehydration affects both your performance and recovery far more than most people realise.

Remember: progress doesn’t come from intensity alone,  it comes from knowing when to dial it up and when to dial it back.
Trust the process, listen to your body, and finish this block strong!

Training With an Injury: Lessons in Patience and Strength

In 2019, after years of kickboxing, I dislocated my shoulder in the most unexpected way: taking my dog for a walk.
What seemed like a simple outing quickly turned into a long road of recovery. I had no idea then how much this injury would reshape not just my physical body, but my mindset around training and resilience.

Recovery was slow and deliberate. As someone who is hypermobile, I had to approach rehab with extra care. I leaned into resistance tempo training and strict gymnastics movements, building strength not just to return to “normal,” but to build a better foundation than before. There were no shortcuts, only consistent, focused work.

In 2022, I decided to start CrossFit. It gave me a new outlet for both structure and challenge. Still, I had to respect where I was at. Kipping movements, for example, were completely off the table for me – not because I didn’t want to do them, but because my body wasn’t ready yet. It wasn’t until the end of 2023, after those years of rebuilding and being diligent with my progressions, that I was finally cleared to kip.

The biggest lesson I’ve learned through this process? Patience is powerful. Injuries can feel like setbacks, but they can also be opportunities to rebuild better and smarter.
By focusing on strength, control, and proper movement mechanics, I’ve not only come back to training – I’ve come back stronger and more confident than before.

If you’re working through an injury or a limitation, know this: there’s no rush. The goal isn’t just to “get back” but to move forward with purpose.
Lean into the process, trust your coaches, and celebrate the small wins.
Strength built slowly is strength that lasts.

Coach Claudia

Our May Bring a Friend is in the past already but remember that every first Saturday of the month you can bring a buddy to train with you, just e-mail us at the location relevant email and we’ll sort it for you!

• injury assessment
• rehabilitation programmes
• return to sport programmes
• sports massage

Look who was matching just this morning! Sach and Liz just finished an Hyrox class but they look ready to go again!

Turning up to class matching with a friend? We’d love to see it! Send it over to us at hi@valesco.fitness