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November Newsletter
Hello you awesome people!
October was another fantastic month at UV. We had about 15 pizzas at our really fun games night where we got to welcome the lovely Coach Amy and introduce her to Chicago Mix Popcorn; there was plenty of pre-Thanksgiving gains at our Thanksgiving WOD; and top it all off with some fantastic outfits at our Halloween WOD.
October also saw the launch of our Lululemon UV shirts and the very popular Platinum Membership.
Busy month!
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This month we’re delighted to announce a link up with LiveFit meal delivery services (more below).
Also, look out for UV hoodies and socks coming soon!
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We’ve got a great few weeks ahead with our Christmas party on December 1st, a trip to see Star Wars and lots of Christmas fun!
Fergus and the team at CrossFit UV
#CrossFitUV #UVStrong
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Member of the month – Jon
What a man!Big Jon is a really great guy to have around the gym! He’s the definition of a gentle giant; kind, good natured, doesn’t realise his own strength and always will to get things from the top shelf for his partner in crime, Dmitry.
For a long time Jon struggled with his strength, in that his technique needed to catch up with his natural strength. We had many instances of him basically strict pressing 185lbs and calling it a jerk – don’t you just hate it when that happens!
Jon is very coachable and is always looking to improve his technique so the days of doing a bicep curl with most of the plates in the gym and calling it a clean have been replaced with smooth transitions and speed under the bar.
This has really been evident to the coaches (and everyone else) over the last 2-3 months and his results in the gym, including a first rope climb in November, are a testament to that hard work.
Whist Jon is twice the athlete that he was when he joined you could say that he’s half the man with the amount of fat that he’s dropped.
When you look at Jon now you see broad shoulders, big arms and a jaw line that seems to be getting more defined by the day. Word round the water cooler is that I’m not the only one that has noticed…
In summary, work hard, do it with a smile, wear Pokemon shirts, treat others well and get things from the top shelf for those who can’t, but most of all “Be More Jon”!
Ps: Coach Nick will be in contact to set up a one-on-one personal training session as your prize!
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A lot of you have been asking for this so we’re delighted to announce that we’ve linked up withLiveFit healthy meal delivery services.
The process is simple, you order your meals by 9pm on a Saturday at they’ll be delivered to UV by 5pm on Tuesdays.
You can also have them delivered to your home but the gym delivery ensures that there is someone there to collect them so that orders won’t be missed.
The meals can be frozen for up to 90 days or kept in the fridge for 5 days so they’re perfect for ensuring that you have regular healthy meals.
Using our link gives the gym credit for your orders and is helping us negotiate for a gym discount and hopefully free delivery which we’re working on.
To order your first meals go here.
The gym address is:
CrossFit UV
60 Spy Crt
Unit 6
Markham
L3R 5H6
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Your social calendar is filling up!Dates for your diary:
Friday 1st December – UV Christmas Party
Saturday 16th December – Star Wars cinema trip!
Monday 25th December – Christmas Day WOD!
Monday 1st January – New Year WOD
The Christmas Party will be held atNext Door in Unionville on Friday the 1st at 7pm. It’s going to be a sit down meal followed by a night of festive beverages! We need to give final numbers by Monday the 20th of November so please get your tickets here ASAP!
We’re planning a cinema trip to see the new Star Wars film on Saturday the 16th of December, potentially going to a 4/5pm showing. We’ll post more details in the Facebook Members Group shortly.
Christmas Day WOD! Following the success of last years WOD we’re going to do the same so get down to the gym at 10am for a big sweaty session! As always feel free to bring any family or friends.
If you have any social ideas just let us know.
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UV Nutrition
This is definitely one to get involved in with the New Year fast approaching!
Getting started with UV Nutrition is as simple as downloading MyFitnessPal on your phone and logging your food for one week.
You’ll then send us a few screen dumps and off we go!
We set your overall calorie and macros goals (carbs, fat and protein) to take the guessing out of it for you.
Depending on your goals or upcoming events (holidays, weddings, birthdays, reunions etc) we’ll adjust your calories and macros as needed on a weekly basis.
Sign up here to calorie setting or if you’d like to do a 1-2-1 consultation with our Registered Dietician, Gigi, mail hello@crossfituv.ca for more info.
Head over to the UVnutrition.fit and keep a regular eye on the UV Nutrition Instagram for regular nutrition tips and recipes.
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We want you to celebrate your fitness by doing fun stuff so what’s more CrossFit than taking handstand pictures EVERYWHERE!This months winner is Nat with an ‘assist’ from Meg!
Very honourable mentions need to go to Dee for this beautiful handstand and coach babyHilda aka Anastasia for theawesomeness!
A tonne of you are doing lots of headstands and handstands this month so keep the pics and videos coming coming!
As always tag @crossfituv on social media.
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The October PR board was full of awesomeness!
However, I know for a fact that there were a tonne of personal best not written on it so please make sure that you write down your PR’s and firsts because we want to celebrate your achievements and use them as a source of motivation!
Some notable scores were:
Andrea – 1st rope climb!
Jon – 1st rope climb!
Albert – 1st rope climb!
Chris – 1st rope climb!
Jaime – 1st rope climb!
Rachel – 1st kipping pull up!
Kojo – 1st ring muscle up!
Nenad – 20 unbroken butterfly pull ups
Hilda – 225lbs deadlift
Kristin – 115lbs clean
Greg – 150lbs snatch
Jackie – 110lbs clean & jerk
Virginia – 200lbs x3 deadlift
Sean – 265lbs front squat
Rita – 265lbs x 3 deadlift
Nat – 150lbs x 2 front squat
Charles – Fran 7.01
Kashya – 155lbs deadlift
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We use SugarWOD to track our workouts at CrossFit UV.Tracking your progress is important because it allows you to see how far you’ve come, your strengths & weaknesses so that you can pinpoint where you need to focus your training. It’s also very useful when doing percentage work!
SugarWOD isn’t simply a score tracking app though, as it allows you to makes notes on your workouts, give other people a fist bump on a job well done or comment on their scores which makes it very interactive and social too!
We’re paying for SugarWOD on your behalf so all you need to do is download it for the iPhone or Android then simply select CrossFit UV as your gym and get logging!
You an check out loads of other features here.
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Social Media
As you know we’re use Instagram stories for our CrossFit UV Instagram page to keep you up to date with what’s going on when you’re not at the gym.
Speaking of social Media, it’s definitely worth following some of our members fitness instagrams:
Cmyers.fit
RX’d Boss Ladies
AlliePoppyFit
TDS Fitness
Shinobi.Fit
Coach Amy
Coach Mateo
Coach Nick
Coach Fergus
if you would like your profile featured here let me know.
We love encouraging you to celebrate your fitness goals so it was great to see Allie start her ownPoppyfit blog!
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Do you want to get some extra gains outside of classes?To help you with this we’ve added a Bonus Fitness track on SugarWOD.
There’s suggested strength, skill, core or cardio parts there on different days each week so that you can focus on the items which will help you achieve your goals.
These are designed to tie in with the class and weightlifting programming which makes them very complimentary to your daily WOD.
Obviously doing every single piece of Bonus Fitness would be asking for trouble and lead to injury so to help you pick which parts you should focus on grab one of the coaches for a chat.
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Outfit of the month – Kojo
There were some fantastic outfits at the Halloween WOD but when all was said and done, Kojo’s fantastic effort won him the prize for best dressed.
Not only did he spend weeks growing his facial hair for the outfit but there are also rumours of 3 months of flute lessons too!
special mentions need to go to Charles for his Macho Man outfit and Tiff for her pinada outfit.
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Supplements Corner
We do an order of 5 Star Formula, the amazing pre and post workout carb Vitargo and the highly addictive FitAID on a monthly basis. If you want any of the products or want to find out more information let us know.
CrossFit UV members also get a 25% discount with CrossFuel by simply using code ‘CrossFitUV25’ when you order online.
If there are any other supplements you’d like us to look at please let us know.
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This is a message for all of you awesome people that are yet to get involved with us on Facebook. We have a private group calledCrossFit UV Members where you can keep up to date on the latest goings on at the gym including programming, competitions and socials.Join Now!
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Want to take your fitness to the next level?Then incorporating personal training into your regular routine is a great way to work on refining some skills and bringing your training to a whole new level!
To book your personal training sessions or to find out more about Platinum Membership speak to one your coaches.
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Our new Lululemon shirts are currently on the way to the printers!
Keep your eyes peeled for our UV hoody and socks!
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Want to get #SwoleAndFlexy ?
Then check out the below link for ROMWOD which gives you a 14 day free trial. You simply follow along to a daily 20 minute yoga session.
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