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And just like that…it’s October! Somehow in the blink of an eye, the year is already rounding off but not to worry, we’ve still got plenty of fun planned yet. As we continue to settle into the new routine of a socially distanced fitness facility, we’re still working hard in the background to ensure you’re still getting the best experience possible. The introduction of open gym this week is only the start, we’ve still got other plans in the works, so stay tuned. Please have a quick read below on updates for this week – any questions, you know where to find us!

General Updates + Reminders

Open Gym Comeback

Hopefully saw our update last week, but open gym is coming back! Starting Monday, we’re going to be re-introducing Open gym on a reduced scale in the first instance to trial our new set up. We’ve made a few small shifts based on feedback regarding timings, so please have another quick read below to see updates on start/end times as well as cut off times to join Open Gym Sessions.

Schedule

8.30am-9.50am – Mon/Wed/Fri *cut off time for entry is 9.20am

3.15pm-4.20pm – Tues/Thurs *cut off time for entry is 3.50pm

11.45am-12.45pm – Saturday *

We understand that school drop off times may impact the ability for some to make it to the start of Open Gym times during the week as they currently stand, so we’ve updated the entry protocol to advise that you can still attend an Open Gym session as long as you arrive at least 30 minutes prior to the session end time. IE if the session is ending at 9.50am, you must be inside and ready to go by 9.20am. The only exception to this will be the Saturday Open Gym time, where we prefer you aim to make use of the whole hour.

We’ve also pushed the ending time by 5 minutes to give you additional time to clean up, as you will need to exit the facility before the next class begins to allow for cleaning. This means that if the session ends at 9.50am, you need to be cleaned up and prepared to leave at 9.50am – thank you for your support with this.

As a reminder, you MUST be booked in in order to attend open gym and spaces will be limited to 12. Open Gym is free for Gold Members and will count as one session for those on Silver or using a Class pass.

Other reminders about Open Gym:

You will be responsible for cleaning any and all equipment touched. We’d encourage you to plan smart and aim to choose a station where you can remain for the duration of your workout. If you need to borrow equipment from another box during your session, please ensure it is cleaned and returned to the original location. Any abuse of this will not be tolerated.

Please be respectful of space and social distancing while inside the facility. At this stage, equipment should not be shared and you will need to train with at least 2m spacing between yourself and anyone else.

All open gym sessions will be monitored and we’d ask for your help in sticking to the above. This will be crucial in order to keep open gym time running and any abuse of the rules could result in privileges to open gym being removed.

Changerooms to re-open from 12th October

We’ll be working this week to get the changerooms ready for opening on the 12th. In the initial period, they will be opening in a limited capacity, with only 2 people allowed within the facilities at any one time. We’d ask that you are prompt if using the facilities to ensure that there are no major backlogs with people using them in the morning. Where possible, we’d still encourage you to shower at home where possible.

Note: Unfortunately due to delays from our suppliers, there will only be one mirror available within the changeroom when we first open. We apologies if this causes any inconvenience and hope to have the changeroom fully complete by November.

Late Cancellations/ No-Shows

We know that life happens and sometimes you won’t be able to make it to the gym at last minute notice. That said, please remember that if you do not turn up to a workout without cancelling, it means that someone else may be missing out. If you cancel with less than 45 minutes notice prior to a class, or after 10pm before an early morning class, then it will use one of your class credits for the month.

Other requests from the Coaching Team

After a month of training in our new facility, we’ve noticed a few things. Here are a few suggestions from the Coaching team to help make the workouts run more smoothly.

Find a station with the right Barbell before you start: When choosing your workout station for the day, if there is a Barbell needed, it’s worth having a check before settling in a station – ie if you don’t want to use a 20kg barbell, perhaps try and swap to a station with a 15kg barbell prior to beginning the workout. This saves swaps mid-WOD and reduces the need for sharing equipment between squares. Stay tuned for a video on how to identify which Barbell is which in the near future.
Always take your used towel with you at the end of your workout and place in the used container provided by the exit. If you always seem to forget, just check your basket – if it’s empty, you’ll be set to go. On that note, please be nice to the baskets and avoid dropping plates, DB’s or BBs on them 🙂
If you happen to have borrowed equipment from another box for your workout, please ensure it is cleaned and returned to where you found it. This is the responsibility of the exerciser, not the coach.

WODs 

Monday 

22 minute AMRAP
22 overhead lunges
22 box step ups
22 press ups

Tuesday 

A)
Hang power clean
build to heavy 2

B) 
90 sec on / 90 sec off x 6
20/15 cals
max hang power cleans (85/60)

Wednesday 

A) 
Deadlift
5 x 5 (5 seconds down) 

B) 
10 min for quality
10 single arm sumo deadlift/side
10 high pulls/side
10 windmills

Thursday 

Tabata

Cals (make 90sec on 30 off x2)

db Hang clean and jerk

Lunges

V-sits (lemon squeeze)

Cals (same as above)

Friday 

A) 
Front Squat 
3 x 6

B) 
3 rounds for time
75 double unders / 50 Bar hops
50 cals
25 hang squat clean Thrusters

Saturday 

10 rounds

10 kettlebell swings
10 sit ups
10 burpees

Sunday 

10-8-6-4-2 mins of for max meters
2 min rest between
build pace

Announcements and Messages

Coronavirus (Covid-19) Update

Thank you for your continued patience and support with us during this time. As a developing situation, we don’t have all the answers, but will be doing everything we can to minimise disruption whilst promoting a safe environment for our members and staff.

While we are planning for all scenarios, we do not want to make any major changes to our schedule/classes unless we have to. We are considering all options going forward, including limiting class sizes if required (we would add further classes to the timetable in this scenario) and issuing at home workouts to help ensure as many of you as possible can still get your workout in. At the end of the day, we can only go by the guidance we receive, but keeping you and your families fit and healthy is our number one concern. In order to limit our chances of getting to a worst case scenario option, we are going to be making a few more changes for the time being:

Starting this week, we’ll be putting out home workouts for you to complete in the event you can’t attend the gym. It doesn’t count unless there is a picture ;P, so tag us @basefitness_crossfit and let us know if you like them!

Sadly, the chalk bucket will be no longer. If you are really struggling, you can buy your own online. Please ask the coaches if you need suggestions on where from.

You’ll notice a sign on the door as you enter the main gym. Please make a habit of properly washing your hands upon entering either of our gym facilities. Continued washing as needed during your workout and post session would also be recommended. Remember that if you cough or sneeze, you should try and catch these in a tissue and dispose of it immediately after use (and then wash your hands again).

In order to prevent a big crossover of people at class times, we’d ask that you hold off entering the gym until at least 5 minutes prior to class times. The same will go for post classes and we’d ask that you refrain from hanging around longer than necessary. It’s not a step we like to take, but will help us keep numbers within the gym at any one time down.

Workouts will be planned going forward to ensure you have time to sanitise all equipment used during your workout. Please be mindful of what you touch and only use what you need. All equipment must be cleaned once used, so don’t forget about things like mats, bands, pull up bars, etc. From a planning perspective, we’ll be avoiding partner workouts for the time being and minimising having the share equipment where we can.

For children entering the gym, there will be a strict hands-off equipment policy. We’d ask that if kids are coming into the gym, they understand that they will be asked to sit quietly in the change rooms during a workout. They too will need to observe the handwashing guidelines and shouldn’t enter the gym if they themselves aren’t feeling well.

Our coaches will also be supporting with cleanliness at points throughout the day. Our main focus will be shared spaces, door handles, etc as well as a general sweep during any break times.

As with our communication to your earlier this week, all other advice regarding health + hygiene still stands. Should you have any symptoms of cold/flu/fever or have concern you might be becoming ill, we’d encourage you to stay home as advised by the government. While you might feel ok enough to keep going, the risk to other groups by your attendance may be high. This is for your safety and the safety of everyone around you.

Thanks for your help and understanding with this. We will keep you updated of any further updates.

Beyond Training

Recipe of the Week – Delightfully Baked Apples

Sometimes, you just need a treat. This one always hits the spot for me. It’s warming and perfect on a cold night. For those evenings you feel you need something sweet, this might just hit the spot!

Delightfully Baked Apples

Delightfully Baked Apples
Baked apples topped with oats, cinnamon and brown sugar. Like little individual apple crisps without all the added fuss of cutting and peeling the apples. A simple, low fat, healthy dessert for a cool autumn evening, serve this a la mode for an extra special treat!

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Weekly Workouts

Base CrossFit

Monday

Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

Tuesday

2:30 on/2:30 off x 4
22/17 Kcal Bike / Ski / Row
12 burpees
Max power Cleans remaining times 70 / 50
x4

Wednesday

A)
Front Squat 3 x 10

B)
12 min AMRAP

15 DB squats
16 Back rack Barbell lunges (from rig)
30 KB swings

Thursday

A)
8 minute AMRAP
DB Power Cleans x 15
DB Push Press x 15

rest 2 minutes

8 minute AMRAP – ascending ladder
4,8,12,16….. Kcal Ski
4,8,12,16…..Press Ups

Friday

5 rounds for time:

30 DB snatches
30 Box jump overs
15 TTB

Saturday

10 minute AMRAP:
7 Cleans
14 burpees

rest 3 minutes

10 min AMRAP
7 Burpees
14 Front squats

Base Strength

Monday

A)
Push Press
6 x 3
Then max effort at 50%

B)
EMOM – 16 mins
1 – DB Floor press 15-20
2 – Ski ME 45 seconds
3 – 15 reverse flyes
4 – 45 second tuck hold

Friday

A)
Back Squat
6 x 3 pause back squat (3 sec hold at the bottom)

B)
4 Rounds
10 split leg lunges each side
20 BB Good Mornings
Max effort tempo press ups

Finisher – tabata single leg V Sits/ crunshes/ sit ups

Sunday

Repeat Friday’s Strength class

Base Conditioning

Tuesday

3 Rounds
3 min Max Kcal
2 min Down Ups
1 min Sit Ups

Wednesday

Row
3 min 30 sec work 1-3 sec faster than 2.5km pace
30 sec rest
x 3
Ski 1-3 sec faster than 2.5km pace
3 min 30 sec work
30 sec rest
x 3
Run
5 min on 1 min rest Aim to Run further than last week
x 2

Sunday

Repeat Wednesday conditioning
Home Workout

Workout 1
12 minute AMRAP

12 kneel to stand
12 Burpees

Tabata (20 seconds on 10 seconds of for 8 rounds) plank
Tabata alternating side plank

Workout 2

30 minute AMRAP
Run around your block or step ups for 2 minutes (try to find something close to 400)
10,20,30,40,50..etc squats

Workout 3

A)
6 rounds
10 bench dips
10 sit ups
10 tuck jumps
rest 30 seconds

B)
Gymnastic swimming

Workout 4

35-25-15
Jump squats
Hollow rocks / seconds hollow hold
Rest 4 minutes and repeat

Tabata wall squat

Workout 5

10 min amrap

10 jumping alternating lunges
5-10 press ups

Workout 6

3 min AMRAP burpees
1 minute rest
3 minute AMRAP 10 air squats 10 reverse lunges (loaded)
1 minute rest
3 minute AMRAP 5 v-sits 10 press up 10 sit ups
1 minute rest

Repeat x 2

Announcements and Messages

CrossFit Teens starts again this week!

After the success of our first block for CrossFit Teens, it’s here to stay. This time around we’ll be doing a 4 week block that runs Tuesdays 4.30pm-5.30pm and Fridays from 4pm-5pm. To get involved, your 12-16 year olds can either join both classes across the 4 week block for £60, or £30 if they can only attend one day or the other.

The CrossFit Teens class is an excellent class for your young exercisers to get fit, gain awareness and also learn more about all things health and fitness. Expect them to cover a range of movements within the class and walk away each time feeling motivated and excited for their next session!

To book, please email [email protected].

Beyond Training

Recipe of the Week – Mushroom Hash Poached Eggs
Back to breakfasts this week and swapping out potato hash, for some mushrooms! This recipe will see you hit 3 of your 5 a day before you even make it to lunch. Give it a try and let us know what you think!

https://www.bbcgoodfood.com/recipes/mushroom-hash-poached-eggs

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Weekly Workouts

Base CrossFit

Monday

In Pairs – 2 Rounds for time
100 Wall Balls (heavy RX+ if can do 50 wall balls UB)
75 Box Jump Overs
50 Deadlifts (100/70)
25 Strict ring dips (or dips on toes)

Tuesday

A)
Build to Heavy
1 Hang Power Clean
1 Power Clean

B)
12 – 1
Hang Power Clean 42.5 / 30
Burpees over the Bar

Wednesday

A)
10-8-6-4-4
Push Press

B)
30 seconds on/off x 20
Alt each round
Kcal Ski
Push Press 42.5/30

Thursday

A)
Back Squat
5 sets of 8 reps

B)
20 min AMRAP for quality
20 KB reverse lunges
10 broad jumps
20 Kcal bike
30 sec L sit/ Knee tuck

Friday

5min AMRAP
30 Double Under
10 V-Sit

Rest 1 minute

5min AMRAP
15 KB swings
15 Air Squats
15 Ring Rows

Rest 1 minute
x 3

Saturday

In Pairs –

For time:
Alternating minute (1 partner work 1 min, 1 partner rest 1 minute) –
EMOM 8 burpees OTB
100 Power Cleans (60/40)
100 Push Press (60/40)
50 CNJ (60/40)

Base Strength

Monday

A)
4 x 8 Bench press

B)
16 min AMRAP
10 muscle clean and strict press
15 DB Front Squats
15 Bench dips
30 second hollow hold/tuck hold

C)
45 secs on/off
banded face pulls
x 2

Friday

A)
Deadlift
5 x 5 tempo (3 sec up/lower)

B)
10 down to 1
Barbell Front Squat
Single Arm Strict press
Front rack reverse lunges (each leg)

Sunday

Repeat Friday’s Strength class

Base Conditioning

Tuesday

4 sets of:
8 rounds of 20 sec on / 10 sec off
Kcal Run
Barbell Thrusters
Ski
Weighted Sit Ups
Down Ups

Wednesday

Row
3 min 15 sec work (1-3 sec faster than 2.5km pace)
45 sec rest
x 3

Ski
3 min 15 sec work (1-3 sec faster than 2.5km pace)
45 sec rest
x 3

Run
4.5 min work on 1.5 min rest / Aim to Run further than last week
x 2

Sunday

Repeat Wednesday conditioning