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March Newsletter

Hello you awesome people!

With February and it’s 28 days flying by and the excitement of The Open it’s been a busy time!

February

It has been another month full of fitness and hard earned gains!  With The Open starting on Feb 22nd it was a busy few weeks of recruitment for the in-house competition. Captains were seen at all sorts of odd hours encouraging member sign ups and “giving incentives” read: bribery to potential new Open participants.

The Open draft was nail biting and an almost comical game of voting and coin flip battles. 128 comments on Facebook and you don’t want to know how many private messages later.  The captains did a great job to drum up some excitement and encourage some newcomers to give it a go! The teams are quite even. Keep updated on the UV Open Wrap Ups week to week on the Facebook page.

Our social for this month was an excursion to support Rina AKA Wolverina in her big roller derby game.
________________________________________________

On to March

Speaking of The Open – we are currently in week 4 of 5! Time flies when you’re having fun. With the majority of the gym members participating the atmosphere has been electric.

Friday night lights have been a highlight where the gym has been jam packed with participants, team members and family and friends offering support through the gruelling workouts.

For 18.5 Friday Night Lights this week we have a special event planned with PrepShop and MSK Clinic offering their services.

We will also have a full recap on The Open next month.

SAVE THE DATE

The Redeemed and Dominant will be our way to unwind this month with a movie night at the gym on Friday April 6th.

Find out more about the above, below!

The team at CrossFit UV
#CrossFitUV #UVStrong

Member of the month – Leanna

Little Leanna has been with us since December and it has been a pleasure to watch her grow. Kind, quiet yet determined and strong young woman.

Leanna had previously done a few months of CrossFit before she joined the UV family.  From that experience, she was somewhat fearful of the barbell after hurting herself while bailing out of a snatch and still quite new to the idea of being at a gym.

After completing her introductory sessions with Coach Amy she signed up to the unlimited classes plus personal training to work on her specific goals of improving her imbalances, learning new skills and practicing her gymnastics.

Her first taste of the UV CrossFit classes was an Open WOD! And we all know how those workouts are designed to make you feel… 15.5 was 27-21-15-9 reps of calories on the rower and thrusters with a cap of 20 minutes. What a way to kick things off. Despite the task in front of her, she give it her all and battled through.

Outside of the gym, Leanna is studying to be a nurse and spends a lot of her time at placements and studying (sometimes even at the gym!). She also loves to travel and went on a solo adventure in 2017. One of her quotes about this trip expresses her attitude to life perfectly;

“Hiking up a mountain is a constant reminder of life’s journey. You have a steep elevation (the grind), and you have points where you feel self-doubt creeping in and trying to persuade you to give up. The beauty of it all comes from perseverance, keeping your chin up, and continuing. Why? Because no climax to a story comes without work. Like the view at the summit, it is always worth it. You’ll come down, much like how you look back at the past events.. much stronger, more resilient and ready for the next mountain in your life.”

This attitude is why Leanna has improved so significantly in such a short time towards her fitness goals and why she will continue to do so. Leanna comes into her personal training sessions with Amy specifically requesting to work on all of her weaknesses and ensures she does her homework. That takes a lot of guts and patience with the long-term “grind”.

Unfortunately Leanna is currently nursing her own injury from too much running in preparation for a marathon. She made a wise and difficult decision to sit out of 18.3 but this doesn’t deter her from training. She still turns up at 5:30am and often multiple times a day to do what she can.

Some notable personal bests she has achieved this past month are adding 40# to her clean, a new 1RM deadlift at 175# which is a 95# improvement since she started with us and a 65# snatch which was a major mental feat!

In February alone she attended 16 sessions and continues her once a month personal training session to check in.

If you see her in the gym working hard, or in the corner of the room behind her laptop screen, make sure you give her a fist bump for being so awesome.

In summary, train often, attack your “weaknesses” and turn them into strengths, explore the world, climb mountains and be more Leanna!

Ps: Coach Amy will be in contact to set up a one-on-one personal training session as your prize!

Healthy Meals Delivered to CrossFit UV 

As an addition to LiveFit we have partnered up with another great local meal prep company.

Introducing Prepshop!

We already get a discount from the meal delivery service Livefit and now we’re delighted to announce that we’ve organised for CrossFit UV members to get a 5% discount and free delivery from Prepshop!

They’re currently still building out their e-commerce side of the business so I’ve agreed to put things through zen planner.

You order what you want on Zen Planner before Thursday night and they’ll deliver for free on a Saturday morning.

If you want your meals on a different day you can simply put the order through Zen Planner and then they’ll have the order ready for you to collect the next day. They’re based by Costco so they’re very close.

These meals are vacuum packed so it’s a slightly different format than Livefit containers however they can both be frozen and are good to keep in the fridge for 5 days.

To order click here.

Ps if you want anything from their menu that isn’t already on Zen Planner simply let Fergus know!

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

Poppyfit blog
TDS Fitness
Shinobi.Fit
Coach Amy
Coach Mateo 
Coach Nick
Coach Fergus

if you would like your profile featured here let me know.

Keep celebrating your fitness and tagging @CrossFitUV you awesome people.

Hashtags:

#CrossFitUV #UVStrong #UVCommunity #UVHandstand #UVStrongFit #UVSweat

Don’t forget to tag your Open posts with #InTheOpen

For those of you who don’t do social media, never fear, we will keep you in the loop with our new “UV Community” board which will feature notices, recipes, scoial information and photos. Keep your eye on the board as we add to it over the month.

As always, if you have any suggestions or contributions please see a coach.

Even More Healthy Meals Delivered to CrossFit UV 

We will continue to provide the LiveFit healthy meal delivery services too don’t worry!

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.

USE CODE: 8279NSLF for $12 off!

The gym address is:

CrossFit UV
60 Spy Crt
Unit 6
Markham
L3R 5H6

UV Nutrition 
The Open time is super important to have your training, recover and diet on point!

Also, spring is coming and now is the time to create habits that will stick year round. Remember, summer bodies are made in winter so the time to start is TODAY.

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.

PR Board 

The March PR board was seriously impressive!

Lots of first and so many big lifts for such a little month.

Some highlights were:

Imraz – first rope climb
Ying – first double under
Tracy – 235# 3RM Backsquat
Nick – Strict Bar Muscle Up
Rachel – 125# Snatch
Jaime – 385# Backsquat
Dmitry – 10TTB

Fist bumps to everybody for your hard work – keep up the hard work during the last week of The Open. Remember that if you had a few weaknesses outlined by the workouts, the best way to work on them is to chip away at them throughout the year! Small consistent effort goes a long way when it comes to skills and strict strength.

A complete Open wrap up with all the personal records and results will be in our March Open Special Edition.

The February Gains Club!

You work very hard in the gym to get the results that you deserve so we want to put you up in lights and give you credit for your hard work!

It was a shorter month so with that in mind;

40 sessions: Kojo
22 sessions – Tracy
21 sessions – Jaime, Nenad & Nat
20 sessions – Micol, Rachel, Greg & Alex P

#UVGainsClub

We’ve set the criteria at 20 sessions across classes, personal training, courses and open gym.

ps. to ensure that all of your sessions get included make sure that you’re signing into every session.

Outfit of the month – Coach Edition

Coach Fergus and Coach Nick must’ve sent each other a mental memo in the morning. Both rocking our signature colour red, with some matching grey sweatpants! This isn’t the first time either.

Twiiiiiiins!

PS they were probably texting each other too!

Personal Training
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 adding personal training speak to one your coaches.

The prices for new sign-ups will you going up from the 1st of May as outlined below:

$70 for once a month
$130 for twice a month = $65 per session
$240 for once a week = $60 per session
$460 for twice a week = $57.50 per session
$660 for three times a week = $55 per session

Current prices of $60/$110/$200/$400/$600 will remain in place for people who are currently on them.

To avail of the existing prices sign up before May 1st!

Social Corner

February was full of food and fun.

We said farewell to Oana the best way we know how, with a sweaty workout and wings!

Our February social was an outing to see the super radical Rina or Wolverina (her derby name) in her roller derby game. The main event was the Toronto Allstars against Providence Roller Derby. Rina was often a blur of pink flying by as a jammer. There were some big crashes as a contact sport and was super exciting. Thanks for inviting us along to our first derby game Rina! You killed it and looked super strong out there, must be all that CrossFit on the side!

Our next event will be a movie night held in the gym to watch The Redeemed and the Dominant in conjuction with the awards night!

Don’t forget, April 6th!

If you have any social ideas just let us know.

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.

CrossFit UV Swag

Hoodies are in the HOUSE!

Missed out on the pre-order? Never fear, you can purchase the UV hoodies here!

Available in navy with more colours to come in the future.

Word round the water cooler is that we’ll be seeing a sample of the UV socks this week!

SugarWOD Workout Tracking
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 can check out loads of other features here. 

Bonus Fitness
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.

Handstand of the month 
We want you to celebrate your fitness by doing fun stuff so what’s more CrossFit than taking handstand pictures EVERYWHERE!

This month’s handstand of the month is a 10/10 for effort. Tiff has left us to study in Australia but she doesn’t let that stop her from practicing her gymnastics in the park.

Slow motion makes everything better and this made us laugh out loud!

As always tag @crossfituv on social media and use the hashtag #UVHandstand

CrossFit UV Members Facebook Group 
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 called CrossFit UV Members where you can keep up to date on the latest goings on at the gym including programming, competitions and socials.

Join Now!

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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