SPRING 2014
Contents
What is Crossfit? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 What is Reebok Crossfit Glevum? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Classes available at Reebok Crossfit Glevum . . . . . . . . . . . . . . . . . . . . . 6 Coaches at Reebok Crossfit Glevum . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Memberships . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Contact . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Events
Battle of the Boxes Crossfit Kernow 19th April 2014 Divided We Fall Cardiff International Arena 10th and 11th May 2014 Sport Beat Festival Gloucester 7th and 8th June 2014 Wild West 2014 Three Counties Show Ground 19th and 20th July 2014 Inov-8 Four Nations SportCity Manchester 26th July 2014 European Inferno National Indoor Athletics Center Cardiff 9th and 10th of August 2014 Tribal Clash Blackpool Sands 29th, 30th and 31st August 2014
Crossfit Games Contributors Claire Cooper Dan Crisp
The Open Online from 27th February 2014 Regionals Selected Regions from 9th May 2014 The Games StubHub Center California 25th, 26th and 27th July 2014
What is Crossfit? Greg Glassman, a former gymnast, founded CrossFit in 2000. In his years coaching elite athletes, Coach Glassman found that the best way to achieve optimal fitness was not through specialisation but rather through “constantly varied, functional movement, performed at high intensity.” In short, this means combining elements of Olympic weightlifting, gymnastics, sprinting, rowing and core conditioning to improve overall flexibility, strength, speed, endurance and agility. “Constantly Varied” means that every day brings a different workout (or “WOD”), incorporating any combination of these elements. At Reebok CrossFit Glevum you will jump rope, climb ropes, swing kettle bells and pick up heavy objects. You will work at pull ups, muscle ups, hand stands, push ups, and hand-stand pushups. You will practice squats, dips, cleans, jerks, snatches and deadlifts as well as rowing, running and box jumps. Each day will bring different exercises always specifically designed to work on different muscle groups and/or cardiovascular strength. “Functional Movement” refers to maintaining the safest, most-efficient position to complete or task. There are plenty of misconceptions out there about CrossFit; the truth is much of what we do in our workouts mirrors activities in our daily lives. To the uninitiated, flipping a tire looks crazy. But if you’ve ever had to move a mattress up a flight of stairs, you already know the movement. Cleaning a medicine ball may appear odd, but consider what your body does when you place your suitcase in a plane’s overhead compartment. If you’ve ever lifted a heavy bag of dog food, no one needs to tell you the importance of arching your back. Reebok CrossFit Glevum will help you maintain the correct position in a workout – both to keep you and others safe as well as to maximize efficiency. “High Intensity” is a concept that at first can be difficult for new CrossFitters to grasp. For many people, a workout’s efficiency is only proportionate to the amount of hours spent in the gym. You will never hear a CrossFitter say, “I had a great workout; I was in the gym for four hours!” You are much more likely to hear, “I finished in 8 minutes.” People come here skeptical that a highintensity workout, done in a fraction of the time as they are used to, can lead to faster, better results. But results don’t lie. The beauty of our sport is that we are all in it together, motivating one another. It’s a sport where the person last to finish the workout receives more high fives than the person first to finish.
Fitness in 100 words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. Greg Glassman
What is Reebok Crossfit Glevum? Reebok CrossFit Glevum is a training facility for Gloucester, Cheltenham and it’s surrounding communities. We use and implement CrossFit as our principal training program because of the results it produces. Located a mile away from the M5 and close to Cheltenham & North Bristol, Reebok CrossFit Glevum is a 2,500 sq/ft. fitness center focused on group fitness training that meets anyone’s fitness needs. Our programs are limited to small groups of people meaning each athlete receives personal attention from their coach every time they visit the gym. Reebok CrossFit Glevum has all the benefits of private training but at half the cost! By working out in a group you shall also see yourself pushing harder than ever before, challenging yourself and achieving the goals you previously thought you couldn’t. Our trainers are dedicated to you!
How Classes Work Our workouts will stay the same throughout each class over the course of a day. The 6:00AM class will be doing the same workout as the 7:00PM and everything in between. You are welcome to come to any class that works for you on a daily basis, once you have finished up our “Fundamentals Starter Course�. Feel free to move around, although we have found it beneficial for people to stick to a class in order to meet some people in the gym and develop more of a sense of community. These classes will be focusing again on the mechanics and consistency pieces of CrossFit but will also encourage the element of intensity. Every class starts with a group warm up. It is advised that you arrive to class 10 minutes early to work on your own mobility. After the warm up a focus work begins which can range from learning a new skill such as double unders, gymnastic work such as handstands or some kind of weight training. Following the focus work the WOD (Workout of the Day) begins.
Glevum Barbell Club Open to all members of Reebok CrossFit Glevum as well as non-members. This training session focuses primarily on instructing and improving technical execution of the snatch, clean & jerk and related lifts. Only Olympic and auxiliary lifts will be practiced at this time. Individuals with little or no prior experience with the Olympic lifts may be required to attend private coaching sessions if training and technical work is beyond what can be accomplished during the training time. Programming varies on a weekly basis and is done for the Glevum Barbell Club as a whole, with the exception of needed modifications for individual athletes. Please arrive early to warm-up, mobilise, and gear-up before class. In each session athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and finish with abs.
Crossfit Ladies This program is designed for women of all levels of fitness, experience and age. The program will empower you to do things you never thought possible while keeping you in your comfort zone. The Women’s Only Program will get you in the best shape of your life, and help you reach your goals all while being encouraged by a committed group of women. This is your opportunity to achieve things you never thought you were capable of. The highly talented CrossFit Women coaches are ready to take you to new fitness heights. Headed by Rosie Walker every Tuesday and Thursday morning at 10:00AM and Saturday morning at 8:00AM.
Additional Practice Period - APP These hours are offered throughout the week at times that generally have smaller class sizes. It’s time for you to come in the gym and use it as you wish. Currently APP sessions are offered weekdays 1:00PM-4:00PM and booking in is required before arriving to a session. We do ask that you are comfortable with basic CrossFit methodologies and movements as there is no coaching during this time. It’s simply there for you to do additional work or use the gym however you see fit for improving your fitness.
Crossfit Kids and Teens The program is focused on providing age-appropriate fitness and strength and conditioning to kids and teens of all levels and abilities. The success we’ve seen with this program has been far-reaching, including improved overall fitness, performance within sport, as well as increased self-confidence. Teens: This is a program for students in school years 7 – 11. Classes follow a progressive resistance training program and conditioning section in each session. There is a daily focus on proper techniques used throughout the sessions to maximise performance and safety. All levels of ability are welcome. Teens Class takes place on Thursdays from 4:30-5:15PM. Kids: This program is for school years 1-6. The goal is to provided a fun fitness program that is just as much about keeping fit & healthy as it is about having fun. Kids will also start to learn key points for proper movement mechanics. All levels of ability are welcome. Kids Class takes place on Tuesdays from 4:30-5:15PM.
Private Sessions All of our Coaches offer one-on-one training and we strongly suggest that you take advantage of it, if you feel like you would like a little extra attention or specific focus on various movements. We offer discounted rates to our members as well as packages that can help keep the cost reasonable and allow you to reach your fitness goals more quickly.
Dan Crisp
Aneta Saulichova
Owner of Reebok Crossfit Glevum Kids and Teens Coach General Coach
General Coach Assistant Weightlifting Coach
Glevum members speak fondly of Dan and had this to say, “Dan being the owner of Reebok Crossfit Glevum means that I tend to listen to him the most in terms of his support to me. When I compete, I feel like I am an athlete on behalf of him and the fantastic community he has helped form. He’s very good at pointing out where I am going wrong and how by improving my technique will help me. I’m so proud to be a part of Team Glevum and to call myself a Glevum Athlete.”
Dan is a dedicated athlete starting at an early age as a swimmer before moving towards Rugby in his early teens. Realising he had an deep passion and intense interest in physical health and fitness, Dan discovered CrossFit in late 2008. After gaining his ‘CrossFit Level 1’, ‘CrossFit Olympic Lifting’ and ‘CrossFit Kids’ certifications he has recently completed the ‘Coaches Prep’ course. Dan is extremely enthusiastic when working; motivating and encouraging wherever possible and as the Head Trainer for our CrossFit Kids & Teens programmes he is able to include those from the age of 4-16 years of age. From group sessions to one-to-one personal training Dan shows depth of knowledge and a wealth of experience which he wishes to utilise in turn enabling all others to become exactly what he is…. Passionate about CrossFit!
Aneta says, “I started training at Glevum in July 2012 and became completely hooked. 6 months later I passed my Crossfit level 1 course and from January 2013 I started taking classes under Dan’s supervision. I am now in charge or 4 classes a week and I absolutely love it although I still have a lot to learn. My favourite thing about coaching is to see people make progress. New PBs are always celebrated by everyone which adds to the community spirit. Most people come to class because they love it and want to get better which creates a great atmosphere and enjoyable working environment for me as a coach. I also love the interaction and banter between members which often turns into great friendship. It is a challenging journey to become a good coach and I learn something new in every class I take. That’s what makes it so exciting for me.”
It seems that Aneta has been exercising all her life. Born in Czech Republic, Aneta has almost spent every day of her life outdoors. Whether it was running, rock climbing, swimming of competing in triathlons, she has led a very active life. Aneta first became introduced to CrossFit in 2011 and instantly knew that it was love at first workout. Since then she has been very active in learning as much as she can from all of the great mentors that surround her. Aneta’s goal is to share her passion for health and wellness to all, and to ultimately help people have a better life.
Louis Blyth
Jonathan Pamment
General Coach
Glevum Barbell Club Coach General Coach Sporting background includes semi- professional football player, 3 years of competitive Crossfit and 2 years competitive weightlifting.
Members of Crossfit Glevum had this to say about Louis, “I love how Louis is so knowledgeable about mobility issues. If I’ve ever had an issue with a certain area I know I can go to him to show me some stretches to help better mobilize myself. He’s also great at core excercises and because of this, I’m gaining confidence to show off my summer body!” “Watching Louis perform at the weightlifting competition and at the OgarStrong event has pushed me further into signing myself up for competitions.”
Louis is a long time CrossFitter enthusiast and sportsman who passionately believes functional fitness is key to a positive and healthy lifestyle. Louis places high values on the community aspect of CrossFit and its ability to make elite training accessible to individuals at all levels. His goal is to inspire others to create positive change in their lives and in the lives of those around them. Louis has become known for ending his classes with an ab blast to get ‘abs like slabs’.
Jon says, “I joined the Glevum coaching team to try and improve the program being offered at the gym by inputting my strength and conditioning and sport science background. My main aim as a coach is to improve and optimise athletic and sporting performance. Understanding that every individual is different and that multiple methods and approaches have to be used in doing so. My favourite thing about being a Glevum coach is seeing development and building good relationships and of course success.”
Jon is a strength & conditioning coach, at Hartpury College, Gloucestershire. He leads programs for Junior & Senior Football, Netball, Golf, Modern Pentathlon & Equine academies. He has recently finished his undergraduate degree and is now moving on swiftly to gain post-graduate honours alongside his coaching role, at St Marys University, Twickenham in MSc Strength & Conditioning. He found CrossFit back in late 09, and got the bug almost instantly. Jon has a great understanding of the human body and has a passion for Olympic Lifting. Jon is able to share his knowledge and experience of training methods to increase all areas of fitness.
Rosie Walker
Serjey Maksimov
Ladies Class Coach General Coach
Strongman Coach General Coach
Glevum Crossfit member speak kindly of Rosie saying, “Rosie was great at adapting and creating workouts for me when I injured my back. She is incredibly knowledgeable too and is easily one of the friendliest people I have ever met. Watching Rosie progress and get stronger herself really inspires me to push myself to the next level.” Another Glevum member said, “Rosie is very sweet and encouraging. I look up to her due to the fact she looks so petite but is in fact so strong. She is the perfect example of how excellent lifting technique can enable you to lift heavier.”
Serj says, “I decided to become a part of the Glevum coaching team because the facility is great, the other coaches are excellent and there’s a wonderful community. Prior to joining the Glevum team I was a personal trainer for 5 years. My favourite part about being a coach is to see people improving and being able to bring the best out of them.”
Rosie is the head coach of Crossfit Ladies and has built up a strong team of ladies ready to smash through each WOD they get faced with. She is currently studying in her final year at the University but still finds the time to spend lots of time at Glevum supporting everyone as well as training herself. Rosie has competed in many Crossfit competition’s and is a keen weightlifter. She is a huge inspiration to a lot of the ladies at Glevum and shows that just because you’re small, doesn’t mean you can’t be strong.
Serj was born and raised in a small town on the eastern side of Russia. Moving to the UK at the age of 15 Serj was provided with a unique upbringing. Never turning down any opportunity to be active in the outdoors, his love for athletics and movement started at a very young age. The sports that ultimately stuck were rock climbing and cycling, both of which he is still very much active in now. Bringing a positive attitude, Serj thrives in group and team settings.
Josh Skepper General Coach Currently in South Africa volunteering with Skillshare International. Josh says about his travels in Lesotho, “I have volunteered for a charity called Skillshare but I’m working with the Olympics Africa Youth Ambassador Programme as the partner organisation. It’s doing sport and activities with young children within the community that I’m living in. I’ve been working with schools, both primary and high school and also orphanages to help educate life skills and awareness of HIV and AIDS. I’ve also been taking part in a boys on the go programme call Coaching for Help which where by playing football I help teach life skills like listening, communication, teamwork and leadership.”
Since starting CrossFit in early 2009, Josh has been fascinated with the variety of opportunities that are presented to develop new skills and unlocking further potential in his own physical performance. After completing his CrossFit Level 1 Trainers Course, Josh found a new passion in helping newcomers to CrossFit improve their technique and understanding of CrossFit. Coming from a long slow distance background, Josh’s interests lie within Endurance training and how the body can adapt different stimuli when presented. Josh is a true athlete and has goals to reach higher levels of competition within the sport of CrossFit. Josh feels very proud to be a part of the International CrossFit “Community” having met competitors, coaches and affiliate owners from around the world.
Memberships 2x Weekly Class £55 per month 3x Weekly Class £65 per month Unlimited Class £75 per month Barbell Club £40 per month or £5 per session Kids and Teens (If parent is a member of RCFG) £50 for a 10 punch pass. Kids and Teens (If parent is a non-member) £60 for a 10 punch pass. Fundamentals £75 for three 1-2-1 sessions and your first months membership. Please note all memberships are subject to completing the fundamentals.
Contact Phone: 07792 183675 Email: info@reebokcrossfitglevum.com Address: Unit 2, The Quadrant Centre, Quadrant Way, Waterwells Business Park, Quedgeley, Gloucester GL2 2RN