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Hello you awesome people!
What a great few weeks it’s been, the weather has been gorgeous, we got to experience the amazing CrossFit Games, have the first UV Family Day, the lovely Fern joined us for a few days of guest coaching, we’ve had one of my favourite in-house competitions ever and you’ve been achieving absolutely tonnes of personal bests!
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We’ve got a great few weeks ahead with our Labour Day BBQ on Monday the 4th, weekday 10am classes starting on Tuesday the 5th and of course our new coach arrives today!
Fergus and the team at CrossFit UV
#CrossFitUV #UVStrong
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Over the last few weeks it has almost felt like I was living in a Groundhog Day as I kept saying “Sabrina absolutely killed it today” so she made it a very easy decision for member of the month!While Nick was on holidays (we call these the dark days) I sent him a text to specifically point out how hard she was working and how fantastic it’s been to watch her challenge herself more and more on a daily basis.
If you ask anyone who works out with Sabrina about her the first thing they’ll probably talk about is her welcoming smile which immediately endears her to everyone in the room.
Incidentally on the coaching side we get a different version of this smile, usually after we say something like “this is a really fun workout” – the version we get has a little more suspicion and probably suggests that she may disagree!
When Sabrina pulls up for the 4:30pm class I regularly joke “stop messing, the boss is here, time to get to work” because, whilst she is impossibly nice, she genuinely seems to really enjoy working hard which is awesome and makes coaching her a dream!
Whilst the PR board may not show too many of her PR’s from the month this is down to her modesty rather than a lack of PR’s because she’s had a lot! with the latest being a 125lb clean (10lb PR) during last weeks in-house competition.
Sabrina has also become very proactive at challenging herself during workouts by creeping up weights on what she’d usually use; for example a short time ago she would have done a clean workout at 85lbs and is now doing similar workouts using 100lbs.
Consistently challenging yourself like this, alongside solid technique, is what gets results.
In summary, smile, laugh, enjoy working hard, challenge yourself and Be More Sabrina !
Ps Coach Nick will be in contact to set up a one-on-one personal training session as your prize!
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Competition Corner
The CrossFit Games were awesome BUT the CrossFit UV Summer Comp was genuinely one of my favourite competitions ever!
The first event was a clean ladder saw PR’s left right and centre until it was down to the winners, Felix getting within 17lbs of the gym record and Tracy putting on a clinic and smashing her own gym record!
The wall ball sprint was everything we had hoped for – fast and furious! Everyone left went flat out and some of the finishes were amazing! Matt was the fast and one only 3 athletes to get in under 6 minutes.
The final event, Open WOD 17.1 was brutal but with so many people matching or even beating how they did in the Open (even after two very hard workouts) it shows how much fitter everyone is!
Well done to everyone who took part and for those who couldn’t make it we’ll have another competition this side of Christmas.
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UV Nutrition
With the new coach coming onboard you’ll start to see a lot more on this side so keep an eye on the instagram for a lot more content on it’s way – time to shed those summer pounds!
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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The CrossFit UV Family Day at the amazing Green Acres Camp was an absolutely roaring success and we owe a huge debt of gratitude to Lori for organising everything. We can’t wait for next year!!
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Our Labour Day BBQ (Monday September 4th) will kick off with a WOD at 10am as usual. Wearing white is encouraged on the day (but obviously not after Labour Day).
We’ll kick off with a WOD at 10am and get the food going from 11am.
You’ll also get to meet (meat!?!) your new coach on the day…
It’s BYOG (bring your own gains) so please feel free to bring meat, dogs, babies and adults (in that order) and we’ll have a great day!
If you have any social ideas just let us know.
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New Coach!
The man you’ve all been waiting to meet, coach Mateo.
Mateo is moving from Australia to see what Canada has to offer and join the UV coaching dream team.
Mateo, a previous Regional Competitor, coached at CrossFit Blackfriars for almost 2 years and when he said that he wanted to move to Canada I was desperate for him to join us at UV.
He is an A-MAZ-ING (you’ll understand once you hear him say it) coach who cares passionately about doing everything he can to help you improve your fitness.
Welcome aboard Mateo, we’re absolutely delighted that you’ve decided to join us at UV.
#UVDreamTeam
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The August PR board was full of awesomeness!
some notable scores were:
Jolina – 1st Handstand Push Up!
Allie – 1st Rope Climb!
Rachel – 1st Rope Climb!
Taylor – 92.5lb snatch
Brandon – 135lb snatch
Dee – 90lb hang power clean
Nenad – 145lb snatch – he’s been chasing that one for a while!
Jaime – 5:50 Isabel
Sean – 235lb clean
Mike P – 195lb overhead squat
Felix – 255 clean
The Arch – 185lb hang clean
Greg – 30 unbroken double unders!
Grace 185lb deadlift
Coach Nick – 400lb squat
finally, Kojo wasn’t up to much, he should probably work harder next month!
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Social Media
As you know we’re started to use Instagram stories for our CrossFit UV Instagram page.
Keep checking it regularly for pictures of you and if you find any that you like you can download them here.
Speaking of social Media, it’s definitely worth following some of our members fitness instagrams:
RX’d Boss Ladies
AlliePoppyFit
TDS Fitness
Shinobi.Fit
if you would like your profile featured here let me know.
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Supplements Corner
We’ve started putting in a 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.
Finally, we stock the excellent Blonyx HMB and Creatine – see benefits here.
If there are any other supplements you’d like us to look at please let us know.
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We have CrossFit UV shirts, perfect for the summer tank tops and wrist wraps in stock.
There’s only a few left but we’ll be getting more in soon.
The delay in getting more stock is down to exploring the option of working with a new supplier which is very popular with our members hence the fact that we want to give them as much possible but either way we’ll be ordering new gear this month.
If you’re looking for anything, ask!
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This months winner is Nat and it’s worth watching the video to admire the control as she intentionally moves into various positions.
If you take a handstand picture just post it in the members group or tag @crossfituv on social media.
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With roughly 200 classes a month and tonnes of open gym there’s always a time for you to get some fitness!
Get booking now!
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we want you know what your goals are and we want you to reach them!
It only takes 20/30 minutes and allow us to know what you’re working towards so that we can do everything we can to help you get there.
to book a 30 min you a goal setting session go here.
We’d like to review these with you quarterly.
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Outfit of the month – Char
Are you surprised that the legend that is Char is this co-ordinated?
Nope, neither are we!
ps if you zoom in you’ll see that the nails match the rest of the outfit, naturally.
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