Announcements and Messages
*Please note after monitoring last weeks attendance we have made a few adjustments to this weeks timetable. Check Goteamup for the most up to date schedule.*
We hope you had a wonderful Christmas! It’s such a great time to relax, rewind and catch up with loved ones. Now that it has past, it’s also a great time to start looking forward to 2020. We’d highly encourage you to take some time alone over the next week to start setting goals for next year, it’s the perfect time!
We’ve got a few exciting things happening in 2020, so we wanted to give you a heads up about a few of the changes coming over the next few weeks:
CrossFit East Kilbride will officially become Base Fitness & CrossFit in 2020! It’s been a long time coming but we are very excited to officially launch under our new name. With this, we’ll be launching our new website/email so stay tuned for the go live date.
Class Changes – With feedback received since the launch of our Base Classes, we’ll also be making a few changes to our Base30/Base45 workouts. As of the 6th January, we’ll be re-launching the two classes as Base Strength and Base Conditioning. Base Strength will be a 60 minute classes to allow for plenty of time to achieve those strength gains and Base30 will shift to 30 and 60 minute conditioning classes that will support in advancing your cardiovascular fitness. We’ll be giving you more information about these soon, as well as new class descriptions, so keep an eye out on our Social Media for the official launch of these new classes. They’re going to be great!
New Timetable – in 2020 we’re going to be making a slight shift to our timetable to support the introduction of new classes and also ensure that classes are scheduled when they are needed most. This week we’ll be posting the new timetable on teamup and in the gym, so keep an eye out for this as well from Tuesday onwards. As our timetable is always a work in progress, this will update further as needed based on peak attendance times.
Group Nutrition Coaching with Tanika – We are very excited to announce that as of January 2020 we’ll be introducing Group Nutrition alongside our 1 to 1 Nutrition Coaching Program. The motivation for this program was to allow more people to get involved and also to make it more affordable for those who need it most. The program will be based in the gym and is open to anyone who is looking for support and guidance in improving their diet/lifestyle or losing weight (also open to non-members).
Group Nutrition Program – what to expect
We will give you advice on where to start with your diet, whether you prefer to track calories or not
Advice on how to progress your diet as you go
Optional Weekly Weigh ins/Monthly measurement check-ins
Weekly group meet ups for support
Group Behaviour goals to help you move towards a healthier lifestyle
On going education/discussion on nutrition topics to help you gain knowledge along the way
Optional 28 Meal Plan for a one off cost of £20
By signing up, you’ll get access to attend our weekly group meetings where we will cover educational topics around all things health and nutrition! You’ll have the opportunity to weigh in (if you wish) and ask questions about the areas you are struggling with most. Best of all, we’ll all be there to keep you on track so that you can finally commit to making the changes you’ve been waiting for!
The cost for our group Nutrition Coaching will be £30/month (only £7.50 per week) on a rolling basis for the duration that you wish to use it.
**Personalised Nutrition will also still be offered, so if you might need a bit more support or perhaps are looking to deal with any specific nutrition/health challenges, Coach Kyle and Tanika are still here for you. To register your interest in either group or 1 to 1 coaching, please email info@crossfiteastkilbride.com.
Looking forward to 2020 – Friends and Family Fundamentals Offer
If you happen to know of anyone who is interested in giving CrossFit a try, then during the month of January they’ll be able to complete a group induction course with us for just £35 (usually £50). This is a special price that will only be available to the friends and family of our members, so if you’d like to give the gift of Fitness this holiday season, send us an email at info@crossfiteastkilbride.com and we’ll get your loved ones booked in!
Introduction Dates will run on the 7th/8th January from 7-8.15pm and 21st/22nd January from 7-8.15pm. To book in, please visit teamup or email info@crossfiteastkilbride.com. We’ll also be offering a taster session on Saturday 11th January at 10am in case anyone you know still wants to give one of our classes a try.
*This price can either be purchased as a gift, or you can send us an email with the contact details of your friends/family who’d like to join and we’ll get in touch to get them set up.
Beyond Training
Recipe of the Week – Turkey Bone Broth
I love a bone broth as it reminds me of a soup my gran used to make when I was growing up. We used to call it magic soup, as she would make it anytime I had a cold. Little did I know back then just how good it was for me! Not only does it taste good, it’s packed full of goodness! Bone broth carries a host of vitamins and nutrients that are helpful for joins, inflammation and promoting a healthy gut. Once your bone broth is made, you can use it as a base for soup (mmmm chicken/turkey noodle!), stews, casseroles or even for cooking things like stir frys! This week, why not make the most of your leftovers and give this recipe a try.
The Best Turkey Bone Broth Recipe That You Can Make With A Finished Bird
*Note, If you don’t have time to simmer your bones in a pot, I often use my slow cooker and leave the bones in overnight on low. I also like to add a splash of wine or apple cider vinegar as it can help to release more goodness from the bones.
**Turkey Noodle Soup – Once cooked/strained, an easy way to make soup is to add some chopped veg and noodles and maybe a stock cube before adding back any leftover meat you might have as well. Voila, turkey noodle soup.
Post your finished dish to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Weekly Workouts
Monday
20 minute AMRAP – Pairs
20 Box Jumps
20 BodyWeight Deadlifts
20 Wreck BAg lunges (70/50)
20 DB Push Press
Tuesday
32 min EMOM:
1) 45 sec Bike
2) 15 / 12 Kcal Ski
3) 60 Double unders
4) Rest
Wednesday
There will brief at the board at 10am with scaling options.
“Murph”
1 mile run (scaling options)
300 Air Squats
200 Press ups
100 Pull ups
1 mile run (scaling options)
Thursday
A) Deadlift
3 x 10
B)
12 minutes
10 Deadlift
10 Push Press
10 Burpees over bar
Friday
7 minute AMRAP
10 Kcal Row
12 DB lunges
rest 2 minutes
7 minute AMRAP
10 Kcal Ski
12 DB snatch
rest 2 minutes
7 minute AMRAP
10 Kcal Bike
12 TTB
Saturday
In pairs
Split However
For time:
50 Hang Power Snatch 50 / 35
15 SYNCHRO burpees
50 Power Clean 50 / 35
15 SYNCHRO burpees
50 Push Press
15 SYNCHRO burpees
50 Front Squats
15 SYNCHRO burpees
Sunday
10 minutes
2 rounds:
500m Row
15 Sandbag cleans
Rest 5 minutes
10 minutes
2 rounds:
400m Ski
30 Wall Balls
Rest 5 minutes
10 minute cap
2 rounds:
Bike 35 / 25
30 KB swings
