Manage Stress – Hit the Reset Button

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Have you ever reached Friday and felt burnt out?

Chances are that will be highly likely, you could be a small business owner, gym owner, coach, PT, busy in the financial services, or any other professions, being a stay at home mum, or having a young family or old, managing everything in your day to day life is hard and sometimes gets on-top of you.

Knowing how to get the most out of your body energy wise, recovery wise is important and will help you manage your stress level…s.

Being able to Manage your stress and anxiety levels is really useful and knowing how to hit the reset button helps you not becoming burnt out.

Lack of sleep can make you feel sick. Just taking some time out to have a quick nap makes a huge difference.

Pay attention to your resting heart rate and your normal breathing can give you great clues to how your feeling.

Some simple tips to start would be make sure your diet is well rounded and nutritious.

Look at how much sleep you get.

How much water are drinking?

How much alcohol are you drinking? Do you smoke? How much fast food do you eat?

What you do makes a difference,

Breathing – take some time be it 2mins to 20mins and focus on deep relaxed breathing.

Go for a run, get your heart rate elevated, crack a sweat and breath heavily.

Lift heavy weights (with good technique)

Do a CrossFit WOD

Manage your time better, spend less time on social media and be more social, with loved ones and friends.

Working out with friends can be really fun.

But remember at the end of all that and what is said and done, that you create a mental strength through pushing through troubles and adversity, it is good to struggle and it builds character.

Have the belief that you can achieve your goals, stay positive, remember you can influence the event in your life.

The Mind Is Primary.

Colin Gordon – Performance Sports Therapy

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This Saturday the 5th March we will be hosting our fourth workshop with Colin Gordon from Performance Sports Therapy

http://www.performancesportstherapy.net/

 

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He will be covering the following areas:

Deadlift technique, hinging, setup, pull

breathing

mobility issues associated with the hinge

Prehab and rehab exercises and deadlift specific warmups

It starts at 1pm and could go on till 3-4pm depending on discussion.

Cost is £15

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So if you want to improve your deadlift, or seek more advice on mobility problems with lower back and hips associated with deadlifting then come down to speak to him.

Below are photo’s from our previous workshops.

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2016 Open – Reebok CrossFit Games

The CrossFit Open for 2016 kicks off today…

there are 5 workouts released every Thursday night for 5 weeks:

16.1 – Feb 25-29

16.2 – March 3-7

16.3 – March 10-14

16.4 – March  17-21

16.5 – March 24-28th

We do not know what the workout will be till it is announced on the day.

 

http://games.crossfit.com/

 

We are hooking up with CrossFit Murrayfield each week to combine forces and be more awesome.

We will be doing the workouts together as a community on the Saturday. We will be setting people off in waves hopefully every 30mins in pairs, 1 person judging the other doing the workout and then swapping round. If you need a qualified judge so you can submit a score then one will be available.

 

The emphasis will be on inclusiveness, scaling of the workout and making sure it is something that you can do safely, have fun doing in the process. This is a chance to cheer each other on, laugh, enjoy all our hardwork and early mornings that we have put into getting stronger and fitter.

There will be an element of cheering on other members, before or after it is your turn to do the workout, don’t be scared, enjoy the moment and atmosphere and get stuck in.

So come down and try it out, this is a great chance to get to know other members you have not met and speak to other CrossFitter’s from another box.

We will be kicking off from around 9am and going on the half our till about 1pm.

We will be meeting for drinks after it all at the Bonnington Pub on the corner of Newhaven Road around 1pm it will not be paleo.

http://www.bonningtonbar.com/

 

Combined Strength

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This Last weekend I was in Reading on my monthly meet up with Andy Mckenzies Combined Strength Group. You can find out more about my coach and mentor here:

http://www.ironmacfitness.com/

 

I have been apart of the Combined Strength Group since August last year. It has given  me huge support, advice and access to coaches that have more knowledge and experience than I have. Through Andy’s guidance I have been developing my business and training methods since then.

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This weekend began with a chat about marketing and how each of us could improve in that respect, we then moved onto developing our coaching, I took a group of more experienced coaches through a session and was then assessed and given feedback on what I had done and what could be improved.

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We also went through more movement, warmup practice and systems to use when training and the clean and jerk and snatch. We were also given 3 hours of Handstand practice from Andy Handstand coach Sammy Dinneen A Professional Handbalancer and Acrobat.

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As I come up to the 3 year mark at running #BOBSGARAGE it is more important than ever for me right now to have a mentor and coach and someone to hold me accountable, push me forward and make sure that I am continuing to stay uncomfortable and learn and develop as a coach.

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It was Andy that helped me progess my gym to that of Individualisation and to strive for higher standards in my training, coaching and life and I will continue to do that with the groups help.

 

If you would like to learn more about movement, the combined strength approach, or becoming part of the combined strength group then make contact with one of us and become part of an amazing group of coaches.

Member Story – JB

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Hi, my name is JB. I am 47 years old. I joined Bob’s garage in April 2015. This is my CrossFit story in brief. In October 2012 I left the British Army after a 26 year career. I had always been a reasonably fit soldier but had to work really hard at fitness whilst serving. In 2008 I discovered CrossFit and never looked back so for the last five years of my service at age 39-42, I was fitter and stronger than I had been for years. 

 2013-June 240

2013 – Carrying too many pounds !

It started going wrong about 6 months before I left the Army when I injured my lower back which ended up with an ambulance ride, morphine, a hospital stay, several weeks of pain killers, physio and an injection into my spine to nullify the pain in my nerves. I had been carrying injuries for years – a result of a long rugby career and 26 years of military service which is tough on the body. I think I just overdid it, not helped by not doing much stretching or mobilisation (always a failing of mine). Needless to say, I don’t want to experience such pain again…

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After the physio, I meant to start CrossFit training again but then I left the Army and started a new job as a civilian where I was living to work – 16 hour days, high tempo, high learning curve, high stress, no life, no family time, just work. Initially I was up at 0500 hrs everyday and on my rowing machine but after 3 months I was exhausted and something had to give – the rowing and training went out of the window. So, for the next 15 months, I worked, had no life, did not train and was miserable and angry. I was unfit, unhealthy, gaining weight and becoming someone I did not recognise. So, I quit my job not knowing what was next, but knowing I had to move on for the sake of my family and for my own well-being. 

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I then started working as a solo consultant and slowly began to get a life back. This included the occasional jog and the occasional row but no more. Then in October 2014, I started running and over several weeks built up to a weekend run of 15kms, some rowing, some upper body work…and then I plateaued and knew it was time to change gear. I knew by about January 2015 I needed to get back to CrossFit so over a few weeks I started researching which box I liked the look of. When I found #bobsgarage on line I liked the messaging and the simplicity of the site. It just seemed right so I emailed Bob to say hello. His response was welcoming and enthusiastic so I decided to take the plunge and start CrossFit again. I am glad I did.

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As soon as I walked into Bobs place, I felt at home. I loved the simplicity of it. Kettle bells, olympic weights, rings, an impressive frame set up, boxes, sandbags, a sled – I love the sled, ask Bob 🙂 – and a few other bits and pieces. Plain, simple, no frills – I knew immediately I was in the right place. And so it began…

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Bob asked me my history, took note of all the injuries I was carrying, my weak points and my goals and started tailoring my workouts accordingly. The inclusion and focus of mobility, yoga moves and stretching came as a surprise – painful, necessary and over time welcome. I am much more flexible than I used to be even though I have a long way to go on that front. Over the last few months, through hard work and decent coaching, I have regained strength, got fitter, lost some fat, put on muscle, feel healthier and fitter. The workouts are hard, some a really hard, but that’s what I always loved about CrossFit. 

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I love the sheer effort required to finish a workout and the sense of satisfaction I feel when I complete something that is really tough. I like Bob’s coaching style – he gets to know people, he works with you not against you and he is cognisant of what each individual needs. I also enjoy the company of like-minded people who do CrossFit – there is no bullshit, no people standing around posing or pretending they are working out. Instead, they are people of varying degrees of fitness working hard, sharing banter, pain, successes and encouraging each other. There is a camaraderie and a spirit alive in Bob’s Garage and it’s good.

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I am not as fit as I was back in 2012 before I injured my back but I am on the road to get there. It has been a hard journey to get to this point but I know where I am going and I know 2016 in going to be a big year for progress for me. I have some goals – improve my mobility and flexibility, try to get some old injuries sorted out so I bear less pain daily, start completing some CrossFit hero workouts, run a marathon, cycle across Scotland and do a muscle up…all achievable. All driven by CrossFit and a coach who knows his stuff.

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People always ask me why I do CrossFit and I hope I have answered that question. More importantly, some people I talk to are worried about trying CrossFit because, ‘I am not fit enough,’ or ‘It looks really hard.’ All I can say is Bob is a trainer who will motivate you, push you and work you hard but he’ll know where to start and he’ll know how to improve your fitness beyond your expectations. Try it, it really does change your life.

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Member Story – Nikki Conner

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6th October 2013 is the first time Nikki Conner emailed me. That was the day I was introduced to her life. She had a lot on her plate and still does – mother, wife and career woman. She juggles many balls and is able to manage it all seamlessly well. She is a dedicated woman and trains 4 times a week in the mornings before work at 6am.

Together we have faced many challenges including hip problems, posture issues and generally easing her into tough physical training. When she first came to me, she could not do a pressup or a chinup and now can do both of these – a true test of strength. Nikki also smashes out 100 strict burpees when she is away from the gym on holiday!

A telling achievement of how far she has come was when I signed her up for the Spartan sprint in the pentands this year with her friend Elaine who now also trains at #bobsgarage. I convinced her that it would only be a short 5k run lasting around 30mins and would be nothing major but low and behold it was a huge mental and physical challenge taking around 3hrs in some of the toughest terrain and weather the pentlands has to offer. She took it in her stride. Here is her story:

For years and years I have gone to the gym and done various different classes and had PT sessions.  All of which I enjoyed but never really stuck to for any length of time and got bored of very quickly. I needed to find something that suited my lifestyle which being a full time working mum was a challenge!  I had seen a few friends on Facebook had started CrossFit so had asked them what it was all about and they all seemed to enjoy it, so I thought why not try something different!

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They recommended #BOBSGARAGE to me and said that they had heard good things about it so I contacted Bob for a trial session.  I had no idea what to expect and was quite nervous as the garage looked totally different to any other gym.   The trial session was great as it gave a taster of what CrossFit  was all about and see if it was something that I wanted to continue to do.   Well that trial session was 2 years ago and I can honestly say that it is the best fitness regime I have ever done! Let alone stuck to for as long as I have.

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I enjoy the variety, the individualisation that Bob puts a huge amount of time and effort into as well as rehabbing any issues that come up.  One key thing I learnt about myself is that mentally I need to be pushed.

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If I didn’t have Bob’s encouragement telling me I could do it then I would admit defeat.  The best feeling is realising that you can actually achieve something that at the start you think there is no way you can do. There is a great sense of community spirit in the classes and with having smaller classes means that Bob can ensure that your form is spot on, which is something that CrossFit seems to get a false reputation for!

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So going back to my first point about finding something that fitted into my lifestyle, I go to Bobs at 6am most weekday mornings and many people think that I am mad, but it suits me knowing that I have worked hard and sets me up for the rest of the day.

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It is amazing to think that it can fun being totally pushed out of your comfort zone.

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Member Story – Chris MacBeth

Member Story Chris MacBeth

Chris First session

Ive been a member now for two years. When I joined I was broken and really unfit, despite going to another gym about 3 times a week. My time at #BG has been excellent. Ive been rehabbed, I improved my movement, Ive been taught some complex movements, and in general my overall health is far better than it was before. As a result, I now lead a much healthier lifestyle. After Years of sitting around not doing much and working a desk job I had a lot of mobility issues. My movement was very poor. After a few weeks of working on mobility, with Bobs guidance, you soon start to see the benefits of better movement in day to day life and that then transferred over into my weightlifting.

First and last overhead squat Airsquats with Ironmac - Copy

Before I started at #BG I found that I was stuck in a rut at my old gym. I wasnt seeing the results I desired. I was finding it difficult to push myself hard enough. I wasnt following any specific programme and was training alone which meant I had no enthusiasm/desire to train. The gym I attended was the other side of town and took a lot of time to get from there to home after a days work. So I looked into local gyms near my home and I came across a few of these CrossFit gyms.

Your first legless rope climb - Copy ironmac

The first thing I did was look at reviews of what this Crossfit was, and by god did it look like hard work! So after some research I decided to get in touch with one of the gyms. After a chat with Bob I actually decided against trying it, but after about 6 weeks of this Crossfit niggling at the back of my mind and my usual old boring gym routine I chose to take the plunge. I arranged my induction course. I did my induction course with a couple of other guys who were all in the same boat as me. When it came to it I was shocked, thinking to myself that the warm up alone was more intense than my actual gym sessions.

our first BBQ

I signed up a couple of weeks after my induction. I was reluctant to at first because of how tough it was but I decided to bite the bullet. Ive never looked back since. The main reason I stuck with it was the training with others as a group, all encouraging each other. Getting to learn Olympic lifting as well as being taught how to do squats, deadlifts and presses properly.

Coaches together

At first its challenging but after a few months you develop and you start to enjoy it more and more. Although thats not to say it stops becoming challenging. Youre training is constantly being changed and new things added to keep you on your toes. After a while you learn to take it in your stride and you realise that no matter what challenge youre thrown its achievable!

Colins squat seminar

 

Ive had a lot of success in my time at #BG so much I dont know where to start! I am stronger, fitter and more mobile than ever before! The special thing about #BG is that you get an individual programme scaled to your ability but that also pushes you to your limits so that you can achieve your goals. One of my biggest successes was passing my CrossFit Level-1 Trainers course and becoming a qualified coach. Which with Bobs help has resulted in my taking some of the classes at the gym and helping out.

Thankfully Ive not suffered any major failures really. Everybody has those days you go in and are not in the mood, usually after a tough day at work, but after being there for a few minutes and mixing with the other members you soon pick up and are raring to go.

Personally I stuck with it for a few reasons. The group training and the friends you make being a big one. Also Bob drops knowledge bombs after knowledge bombs, hes always learning and passing on information to keep your training interesting and fun.

#BG is a very unique place like none other. The individualised programmes mean that you are going to get results no matter what the circumstances. The community of members is a close one and everyone always friendly and welcoming to anyone new. The most unique thing is probably Bob, hes a one of a kind coach who has the ability to deal with a wide verity of different personalities but also the knowledge to be able to deal with almost every situation possible.

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If you are looking to improve your overall fitness, I suggest you come and give it a try. The atmosphere is always good, people encourage you all the time and will help you if you need it, youll make new friends and most importantly its fun.

october week 3

Monday

5x

25 wallballs

20 kb swings

90secs rest

Tuesday

28min workout

(30:30×4 2min restx5)

pressups

 

Wednesday

7 rounds

7 deadlift 130/60kg don’t drop bar. No bouncy bouncy on touch and go reps also

7 box jump 24/20 step down from box open hips up at top

 

Thursday

10 min amrap

5 wallwalks

15 strict burpees

 

Friday

4rounds

12 thrusters 45/30kg

400m run

 

 

Saturday

IWT

Stage1

3x

10 touch and go ground to overhead 60/32.5kg

700m run

2min rest

5min intermission

Stage 2

3x

10 push jerk 60/32.5kg

400m run

2min rest

5min intermission

 

Stage 3

5min to get 100 hands only inch worm

October week 1

Monday

5x

4 kb snatches L

4 kb snatches R

15 strict burpees

 

 

Tuesday

15min amrap

6 Handstand pressups

3 weighted pullups 20/10kg

200m run

 

Wednesday

EMOTM 16

3 snatches

 

Thursday

6rounds

3 man makers

8 toes to bar

 

Friday

3x

To the 200m half way point – flip the tyre.

2min rest

 

Saturday

Team workout teams of 2 one person works at a time. Do run together.

16 hang power cleans 60/35

10 push press

12 bar over burpees

700m run

X8

September week 4

This week – challenge workout Gym Jones Partner workout tail pipe. 3rounds 250m row partner holds 2 kb’s in racked position 24/16kg

21/09/15

5rounds

15 front squats 60/40kg

6 front rack lunges (step forward- push back to start – stationary)

 

 

22/09/15

28min workout

Round1

30:30 x4 2min rest

Frog hops

Round 2

30:30 x4 2min rest

Deficit press-ups

Round 3

30:30 x4 2min rest

Hollow rock holds

Round 4

30:30 x4 2min rest

Strict burpees

Round 5

Airsquats

Rest position in 90/90 position of squat

 

23/09/15

1min on 1min off x4 thrusters pick a weight you can move constantly for 1min roughly men 40kg women 30kg

3min rest

1min on 30secs offx3

Strict burpees

 

24/09/15

Gymnastics

Hand stand holds

Handstand pressup work 15mins

Complete beginner- wallwalks

Beginner- negative handstand press-ups – if you can do press-ups

Intermediate- hspu singles get 15reps

Advanced deficit hspu 10x2reps with a 20kg plate

Ring press-ups turnout holds

Practice for 15mins

 

Conditioning (optional as active rest day)

10rounds

10 knees to elbows

40m sprint

 

 

 

25/09/15

6rounds

10 shoulder to overhead 60/35kg

8 bent over rows

30 sec snatch grip overhead squat hold

1min rest

 

26/09/15

 

IWT

Stage 1

12 box jumps

2mins max rep double kb cleans

2min rest

X3

5min rest

Stage 2

10 burpee box jumps

2min max double kb swings

2min rest

X3

5min rest

Stage 3

40 gym floor-  out and back kb farmers walks. Men 24kg women 16kg out and back is 2reps.