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Newsletter 4 December 2019

SLEVEN Newsletter 4 November 2019
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SPECIALISTS BEWARE: Sleven testing week is back! In June, you were put to the task with five devilishly difficult WODs during our summer Testing Week. As a training methodology, CrossFit develops your general physical preparedness. As such, each WOD has been devised to expose your weaknesses. We are going to test pretty much everything: both Olympic Lifts, squat and deadlift, some Open-style CrossFit, gymnastics, and plenty of metabolic conditioning.

All the WODs have been developed so that you can perform them in class in two heats if needed. Just like in The Open, you will be judged and cheered on by your fellow athletes. We will not be doing any strength or skills as we want you to focus on the WODs at hand. All WODs are scalable and we will be giving you plenty of options to make each WOD appropriate to your level.

We want everyone to have fun with these workouts. Please take them seriously but remember why we train and why we love CrossFit! If you do not do as well as you'd like, look at it as an opportunity to improve and attack those weaknesses head on! You will have the opportunity to crush them again in 2020.

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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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SLEVEN XMAS Extravaganza

Next weekend we are celebrating Christmas, SLEVEN STYLE, with our very own 12 Days of Christmas WOD. Before we head out to the Christmas Party, we have devised a WOD that runs in the same way as the song "12 Days of Christmas".

Our resident intern, Emma, sent out emails today notifying you of who your Secret Santa is. Please check your inbox and junk just in case! If you are not sure who your person is or what present they would like, feel free to ask a coach. Please bring it wrapped and labelled and TRY TO KEEP IT A SECRET!! If you cannot find the email please let us know and we will check what email address we used.

If you didn't buy a ticket for the party but would like to come for a drink(s), you're more than welcome to come after 16:30 and join in on the festivities. Please note, all classes have been cancelled on the 15th of December. Being the day after the Xmas party and a long week of testing, we've decided to give both athletes and coaches a well earned break!

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Like the song the "12 Days of Christmas", complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Yoga for CrossFit Workshop

The Yoga for CrossFit Workshop is this Saturday, 7th of December from 14:00-15:00!

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Do you struggle with mobility? Does it hold you back from fulfilling your potential? Our Yoga for CrossFit Workshop with Liz Marsland, is designed to help you! Liz is a L2 CrossFit Coach, physiotherapist and qualified yoga instructor. Liz has designed the Workshop specifically for CrossFitters and you will learn the 10 best yoga poses and movements to enhance your range of motion, strength and stability.

Best of all, this Workshop is only £5, of which £2 is going towards breast cancer research. Come on down to the gym, get swole & flexy and do it all for a good cause!

Please feel free to bring non-members, this is an event open to the public!

Book Now

SLEVEN XMAS Schedule

Sleven is running a reduced schedule during the Christmas period so be sure to check Wodify before coming down to the box!
 

Monday 23 December - Reduced Schedule
Christmas Eve - Morning Class
Christmas Day - Closed
Boxing Day - Boxing Day Special
Friday 27 December - Morning Class
Weekend 28/29 December - Reduced Schedule
Monday 30 December - Reduced Schedule
New Year's Eve - Lunchtime Class
New Year's Day - Closed
Thursday 2 January - Reduced Schedule
Friday 3 January - Reduced Schedule

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One for Sleven's ladies! If you enjoyed the SLEVEN STRENGTH SPECIAL with Sarah, you'll have another opportunity to benefit from her coaching at the Strong Girls Club on Sunday 12 January.  This is an afternoon of lifting and learning at Sleven with a group of other strong girls. You'll get getting coaching from Sarah on your lifts, technique and training.

Sarah will be joined by Linn Mayhew. Both Sarah and Linn compete internationally at Masters level, and have competed at English National level. Linn is a BWL 1 Coach who has medalled at several international competitions, Sarah is a BWL 2 Coach and Technical Official. Both have a wealth of experience of coaching all levels of weighlifter.

On the day, you'll spend three hours learning and practising some specific exercises for the Snatch and Clean & Jerk, as well as covering some of the theory behind the lifts. You'll then receive specific, individual coaching on your own lifts from Sarah and Linn, in a relaxed and supportive environment. 

The workshop will cover some common problems with both lifts, and how to solve those using specific drills. You'll also get to practise exercises to help with anything that’s holding you back in your lifting, so you’ll have your own exercises and drills to take away and work on after the workshop.

The workshop is suitable for all levels, whether you are a CrossFitter, a weightlifter or simply curious to give weighlifting a go. This event is open to the public so if you have a friend who you think would like to join you, send them a link to get booking.

We love that there are so many strong girls getting into lifting, and we’re excited about holding the Strong Girls Club at Sleven!

Book Now
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If you'd like to work on your weightlifting, Sarah and Richard are available for personal training at Sleven. You can book on an individual basis, or you can get together with a group of friends and book a small group session! If you're keen but don't know anyone who would like to do it with you, write a post on the Sleven CrossFit Facebook Group and we'll try to hook you up!

1-to-1
Single session - £80
5 pack -  £325
10 pack -  £600


Small Group (maximum of 4)
Single session -  £120
5 pack -  £510
10 pack -  £900
Email Sarah
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Do you have a friend or loved one who is interested in CrossFit but has never taken the plunge? Now you can bring a friend along to any MetCon class completely free! All you have to do is email us beforehand.
Bring a Friend!
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A couple of weeks ago, you got the chance to try out WHEYD during Friday Night Lights and if you liked it, don't forget that as a valued Sleven member, you benefit from 20% off everything on the all WHEYD website! Just use the discount code SLEVEN at checkout. As an extra added bonus, you can use Sleven's address to have your protein delivered straight to the gym! Score!
WHEYD.

SLEVEN Calendar

7 December: Yoga for CrossFit Workshop
9 - 13 December: Testing Week
14 December: SLEVEN XMAS Extravaganza
12 January: Strong Girls Club
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