17th June programming

17th June programming

Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 17th June 2019

https://vimeo.com/user56935998/review/341433480/26f1e4184c

@levelmethod

Below is the month overview for June

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This week we have Weighted Pullups on Tuesday,  Heavy Backsquats on Thursday and Snatch work on Sunday


This week we have Push Jerks on Monday,  DB/KB Row on Wednesday & Front Squats on Friday


Monday starts with 10 minutes for a partner warmup -- rowing, while the other does shoulder stability work.  Spend about 20 minutes on Push Jerks -- a 5-8 min technique review,  then 12 min to build. Then the workout, “Rushmore” -- a two-part  15 min AMRAP: first,  a 1K row, “Lungs & Burn”, and second, a “Muscular Burn” workout consisting of Push Press, Pullups & Air squats.  Extra credit is upper body mobility.   Goal is into round 25


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Tuesday starts with a quick 3 min bike or row, then a dynamic prep with Junkyard Dog. Next, 12 minutes of weightlifting technique review,  and a 10 min build of a complex -- consisting of movements in the workout.  The workout is “Vesuvius” -- “Breathing & Bracing” in three couplets: Doubleunders plus some weightlifting movement to get the lungs pumping -- switching on the 7 min mark.  Finally, extra credit is lower body mobility.   Goal is <12:00 total work time

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Wednesday starts with a game,  then lat & core activation -- 20 min to review & do

DB/KB rows,  4 sets of 15-20 reps.   Then the workout, “Stormbreaker” -- a short, high powered “Deep Body Burn” of DB Thrusters &  Airbike Cals.   Extra credit is high quality therapeutic movements w/ flushing.   Goal is <6:00

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Thursday starts with line drills to prep running;  then 20 minutes for Technique -- Toes to Bar,  Box Jumps & Running.  Then move to “The Railroad” -- a “Lungs” workout  with core endurance  -- the Toes, Jumps & Runs  we already prepped.   The finisher is 4 rounds of high quality shoulder activation & stability.  Extra credit targets lower body flexibility & abs.   Goal is <11:00


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Friday starts with a circle warmup --  joint mobility & general body prep.  Next, building to high-tension Front Squat reps.   Then “Night’s Watch” -- a 15 minute “Lungs & Burn” workout of moderately loaded Front Squats & Burpee Pullups.  Extra credit is flushing, quad SMR, and tricep accessory.   Goal is 8+

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Saturday starts with a game, then partner wallball drills.  Move right to “Royale with Cheese” -- a long “Muscular Burn” with a 30 min Cap.  The finisher is an accessory 8 minute AMRAP focused on core & grip.  Extra credit is muscular accessory work focused on biceps -- to balance out the earlier work.  


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The usual weekend sweaty madness for boot-camp and team wod

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A goal without a plan is just a wish.

A goal without a plan is just a wish.

A goal without a plan is just a wish.

Matty has been with us for a while now and he always has a goal. He wanted them Double unders and he mastered them, he wanted bar muscle ups and mastered them just in time for the open and now he's finally got RING MUSCLE UPS. Matty is focused and knows what he wants.

Goals without a plan are just wishes. Matty had goals. He's achieve them in such a short space of time and we cannot be more proud of him. He's now working on handstand walks and he’s wanting to get a few minutes off his 5KM run too and we know he'll smash them goals just like his others.

Ulysses coaches know Matty listens and takes on board everything that is said to him, he even stopped kipping until he mastered strict movements.

Matty you are awesome and we look forward to seeing you achieve your next goals.

TRUST THE PROCESS

Get your goals written down and lets get smashing them just like Matty did..

It's great to be acknowledged by other leaders. &nbsp;&nbsp;😍

It's great to be acknowledged by other leaders.   😍

It's great to be acknowledged by other leaders.   😍


A great write up for Ben, our leader. By a leading fitness revolution.   The Level Method.



Big shoutout to CrossFit Ulysses 🙌


Crossfit Ulysses is founded by Ben Jakeman who has been a dedicated coach for over 6 years, but his love of sports began a long time ago as a 6 year old, playing football! Then fitness followed him as he grew up and became a soldier in the Britsh Army at age 21.


"My army fitness carried me forward for years" and he even started a football club,  then got into Personal Training.  Through the phases of his life, fitness has followed him, and no matter what he was doing he kept the passion to help others before himself.


3 years ago, he formed Crossfit Ulysses and opened the doors to  a massive 5400sq facility with the backing and support from his amazing wife Rachel, friends, and brother Chris and his sister-in-law Ingrid.  Through the challenges  of running his  gym and being a business owner,  Ben kept his belief in himself and his WHY fresh in his mind.


"The biggest gift I can give someone is posture, flexibility and giving knowledge and empowering members to improve the health of them, their family, and friends. "


When he reached out and was interested in using the Level Method, we were excited to unite with such a driven leader:


"I feel I’ve found my perfect team, starting Level Method and recently Two-Brained Mentorship have me more enthusiastic yet focused than ever."

Ben is a team player and strives to represent!

He lives by the philosophies like  "there is always room for improvement" and  "many minds are greater than one"


It's awesome to have you and your team onboard, Ben! 💪


Ben wants to help change the health of the people of Tees Valley.

Book a free intro and let Ben and his team help you to become the healthiest happiest version of yourself.


We have all been there.  I’ve been there multiple times.  Making every effort and focusing on your nutrition and fitness goals, but then life gets in the way.

We have all been there. I’ve been there multiple times. Making every effort and focusing on your nutrition and fitness goals, but then life gets in the way.

We have all been there. I’ve been there multiple times. Making every effort and focusing on your nutrition and fitness goals, but then life gets in the way.   You get busy or have a drama or trauma and before you know it you’re right back at square on, or you think you are. Maybe you’ve just put on a little bit of weight of lost some muscles.  But you feel like all your successful efforts where for nothing or have been lost and you’ll never get back to it. You end up eating takeaways and not going to the gym. Feeling you’ll never be able to get back on track again.  

 

How do you get back to it? How do you snap out of it? How can you start again?  

 

For most people it’s a shock of looking in the mirror without your blinkers on or seeing a photo of yourself on social media, maybe needing new clothes and realizing you’ve been squeezing in those jeans for far too long. For me it was a cold hard shock of looking down at myself in the bath one day.   I realized that my stomach which was getting to looking flatter everyday with all my hard efforts of training, was now bouncing on top of the water like a dead whale.

 

For me, life (or rather death) hit me hard. I’m not proud to say it but i just lost love for everything.  My Mam’s death had affected me more that i realized.. I ended up being a very negative person, i filled my mouth and stomach with crappy food, i didn’t care what i was doing or who else it was affecting either.  People around me gave me a wide berth as i was moody and negative and just didn’t care about anyone or anything, least of all myself. All my good habits i’d built up for myself since starting Ulysses had just vanished along with my happiness, zest for life and even my personality and what made me “me”..   

 

But i vowed to myself after my breakdown (in the said bath), that i needed to get back to me and pull myself out of this black hole i’d put myself in.  My Mam would of gave me a good hard slap and some cold advice and told me to pull myself together and to stop being so negative. My Mam, for the people who didn’t know her was the life and soul of any place she entered, she was an amazing woman with a heart of gold, she was full of life and loved having adventures and fun.  (pretty much like the person i was before she got ill and was taken from us)...

 

So, time to bounce back and be “me” again. 2019 was a year i’d turn my life around and start to focus on me.   No excuses, no putting things off anymore. This is why i’m so determined to get to my goals and i’d like to help you get to yours too. I care about your goals just as much as mine. Let me help you get in the right mindset, be happy and healthy.

 

You see life happens, life sometimes hits us hard or we have things we need to deal with that are out of our hands and we end up half arsing workouts or nutrition.     

 

But no matter how hard you train, no matter how many classes you attend, you can never out train a bad diet.  You need to focus on nutrition first and workouts second. Get the proper nutrients your body needs for all your aspects of life.   Busy lives need proper fuel. Busy people need to eat, but we need to eat proper healthy foods.

 

We all have struggles or hit a brick wall or plateau from time to time. Maybe it’s a few weeks, months or even years, but it’s how you bounce back that matters. It’s never too late to change it, it’s never too late to get back on track and be who you want to be.   It’s not the end of your story, it’s just another chapter in your life.

Find yourself someone who will help you along the way,  a friend who needs to lose weight, a training partner who will push you to do better every time.  A nutrition coach to keep you on track and for accountability. You just need to get started NOW, don’t think i need to lose a bit of weight before starting, as procrastination is the worse thing as you’ll never get back on track.  

 

Take small steps if you are too afraid to take the big leaps.   Cut out alcohol. Cut out fizzy drinks, taking a step towards your goals everyday.  Drink more water, swap your flat white for an Americano, swap your full fat milk for almond milk.   Eat more vegetables with your meals, eating these first to fill you up. If you’re eating out, then swap your chips for sweet potato fries.   It’s the little things that add up. It’s the little changes that make the most difference. Do it one step at a time. Learn to walk before you can run. Whatever you change, is a big step in the right direction of achieving your goals.

 

I changed my nutrition and started training more, I left my job and changed my life around completely.   You don't have to be as dramatic as i was. But change is good.

 

What are you going to do to get to where you want to be. What are your health and fitness goals.   Write down that goal and stick to it.

 

Ask for help if you’re struggling.   

 

Team Ulysses will help you every step of the way.  

 

Ben’s motto of helping people has been ingrained into the Ulysses staff and we’re all here to help, no matter what.

We want you to be healthy, happy and confident.

Why not book a free intro. We can sit down, discuss your goals and your needs. Talking through what you’ve been through and what you want to achieve is the biggest step towards a healthier, happier life. Don’t wait for the right time and don’t hesitate. Just do it.

 

Yvonne Osborne

Team Ulysses


Staying hydrated.

Staying hydrated.

Staying hydrated.


With the summer months coming in it's often something that is greatly overlooked. Around 60% of the body is made from water & plays a vital role in every bodily function. During exercise your body can lose up to 2 liters through breathing & sweating. Without replenishing the missing fluids we can easily become dehydrated risking our general health. Water is also essential in fueling our muscles meaning drinking before a workout can greatly increase energy levels & reduce cramp.


For pre workout hydration try to consume 500ml of fluid up to 4 hours before exercise as well as 250ml in the 10-15 minutes before you do. This will help keep your body temperature & heart rate down while exercising.


Hydration during exercise is a very personal matter & comes down to one thing. How much you sweat. To workout how much you need to drink during a workout weigh yourself just before & just after. For every KG of bodyweight you lose drink up to a litre & half of fluids to replace that.


After exercise you will no doubt be wanting a drink, try to keep this simple & effective. Water & a little squash go a long way. Try to avoid alcohol as it is a diuretic & actually removes more water from your system! That cheeky beer maybe tempted but at least have glass of water before & after!


Finally, sports drinks. Sports drinks are brilliant for replacing all the lost electrolytes & carbohydrates but with it comes a hefty price. If your exercising for anything less than an hour you won’t need anything but water, but if your wanting yourself a nice refreshing sports drink try making your own. 200ml squash (get the high sugar stuff, you wont regret it!) 800ml water and a large pinch of salt. It's a beauty.


Damian

CF-L1


You may be shocked to hear this, nutrition and staying active are not the most challenging aspects of losing weight.

You may be shocked to hear this, nutrition and staying active are not the most challenging aspects of losing weight.

You may be shocked to hear this, nutrition and staying active are not the most challenging aspects of losing weight.  I repeat NOT. Wait, aren’t they the only two things. Well no...

 

The two most challenging aspects are in fact.

  1. Not changing your habits, or thinking you don’t have to change.

  2. Thinking that it’s an overnight process and will happen quickly.

In reality, the most challenging parts have nothing to do to with your actions and what training you do daily, but more to do with the way you think about the things you do.    

 

Anyone can start eating healthy and exercising daily, but if you don’t have the right mindset to change your habits which got you to where you are now, then you’re on the road to failure.

 

Be honest with yourself... What habits have you formed over months or even years that led you to being overweight?

 

Those are the habits you have to consider and you need to break them. If you break those habits and form healthier ones you’re on the road to success.

 

But remember, it was a slow process that got you to where you are now and it's going to be a slow process to where you want to be.   When you can accept that you will have to change your current habits to reach your goals and that it will take time, you will be on the path to success.

 

 Yvonne Osborne

Team Ulysses

 

 

 

 


10th June 2019 programming

10th June 2019 programming

Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 10th June 2019

https://vimeo.com/user56935998/review/340035258/19929cee29

@levelmethod

Below is the month overview for June

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This week we have Weighted Pullups on Tuesday,  Heavy Backsquats on Thursday and Snatch work on Sunday

Monday -- A quick 10 minute warmup starts the session, preparing for jumping. Spend 20 minutes working on weightlifting skill & then building weight to prepare for the workout. Today it’s a high breathing interval workout with building clean and jerks within each set, and core work.  


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Tuesday the session starts with active mobility joint circles & partner mobility. There is a quick lat activation set before pullups, and movement specific work before the workout itself.   The workout starts with weighted pullups, then moves to a hard, fast, high powered (intense) shorter workout that includes pullups and front squats.  It should burn and should be very uncomfortable.    

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Wednesday -- The warmup is designed to activate core and inverted support muscles. This a higher skill day and includes inversion/core work --  L-sits and Handstand walking at the highest levels -- should be challenging -- followed by a longer muscular burning workout.

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Thursday --  The warmup is a very quick priming workout to prep for immediate transition to the strength portion.  This is a heavy backsquat day followed by a breathing & stamina work involving similar muscle groups.  It is a REPEAT from 2/4/19.


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Friday starts with a GAME and moves to doubleunder skills & drills with specific practice work. Today it’s a high breathing, fun & interesting workout with a buy-in & penalties. There are some muscular burning elements (stamina) in the 3 round portion.

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Sunday is dedicated exclusively to snatches. The warmup is designed to prep shoulders & midline, and moves right to snatch technique skills & drills followed by time to build. Then a partner snatch session with an EMOM requirement.


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The usual weekend sweaty madness for boot-camp and team wod

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 I am not yet where I want to be but I now know that I can ‘trust the process’ and CrossFit Ulysses

I am not yet where I want to be but I now know that I can ‘trust the process’ and CrossFit Ulysses

Georgina has been with us since January and her journey so far is inspiring.   She is such a wonderful, helpful caring young lady adn has a smile for everyone she meets. She is an inspiration to all young females out there. Don’t procrastinate, chase those goals and achieve great things!

Read what G has to say below..


I started my CrossFit journey in January 2019 and I can honestly say I have never ever looked back. I was part of this year’s 28 day challenge and it has honestly changed my life completely. I lost over 10lb in the first month and have now lost over 22lb.


I have always struggled with my weight and the way I look. Back in school and throughout university I have always been the ‘bigger girl’ but CrossFit Ulysses is helping me change myself while also making me happier and healthier. Whilst studying at Teesside I have always tried to make sure I go to the gym and attend football training but never actually lost weight. Going on crash diets whilst living in student accommodation just never seemed to work for me.


Steph told me about CrossFit Ulysses back in 2016 when she first started and I never even considered it, which was a massive mistake. The atmosphere and the family feeling is something that keeps me going throughout class as well as outside of CrossFit. Ben and the team are so fantastic in what they do and each class brings me closer to reaching my end goal.


As I said, I am not yet where I want to be but I now know that I can ‘trust the process’ and CrossFit Ulysses will help me get there soon enough. I don’t want to have to wear baggy clothes and try and hide at the back of photos any more which is why I decided back in January that I was going to change my life for the better.

After completing the 28 day challenge I couldn’t not stay with the box, so ever so kindly my parents bought me a block booking for my birthday and CrossFit Ulysses is now stuck with me forever!

Being elected as President Welfare at Teesside university 2 years in a row is something that helped me gain and achieve confidence to start doing something that i enjoy. I see myself as a very happy, energetic and smiley person, but my weight does get me down more than anyone can see. I think about it all the time and when getting photos taken with my friends who are so much smaller than me it does really bother me. I often think, ‘I wish I could wear that dress’ or stand in a photo on holiday in a bikini, but I am so self- conscious I can’t. My personality makes me appear very outgoing, confident and loud but deep down my body and weight has always got me down, making me sad on many occasions.

It’s so nice now to have people who I see all of the time and people I don’t see often commenting ‘god G you’ve lost weight’ or ‘you’re looking really good G’. It’s so rewarding and that’s all thanks to CrossFit Ulysses. This is where CrossFit Ulysses is changing my perception and life day by day. I attend class at least 6 days a week and always come away smiling, the people I do classes with are now friends and I can’t thank CrossFit enough for that.

I can eat nice healthy things without starving myself and now enjoy what I eat after Ben and Damo’s nutrition advice.

If someone can take only one thing from this it would be to try CrossFit Ulysses and I can promise you, you will never ever look back.

I can’t thank you all enough, thank you for helping me start my unbelievable journey and I can’t wait to see what the future holds.

Lots of love

Georgina xx


Copy of Abs of steel, but couldn't do a sit up!

Copy of Abs of steel, but couldn't do a sit up!

Our Member of the Month for May was unanimously picked by all the coaches.


Andy has worked so hard during his PT sessions and in all the WODs and his progression has been amazing for us all to see.   Andy could, not and i’m being serious here, could not even do a sit up. He had abs of steel, but no strength. See looks can be deceiving!

  Andy had already wrote a bio, which we were going to post later in the month, but credit where credit’s due.

Here’s his story and just a few of the reason’s he was picked by the Ulysses coaches.

I’ve been training with Ben for about 3 months and without getting my tongue too brown I can honestly say it’s one of the best decisions I’ve made.

I came to CrossFit Ulysses thinking I had a pretty decent level of fitness from training at gyms for a couple years before... How naive I was 😅


After completing my foundations and having had more than one reality check along the way I decided to invest in some PT sessions with Ben.

I had a number of goals I wanted to hit and areas I wanted to improve on. After a full consultation Ben explained to me how we would work towards the goals I had set but also had his own recommendations for areas I would really benefit from improving on (For those who saw my struggle from day one it might have involved a little core work... maybe... 😂).

I’ve gone from not being able to do a single sit up to bar muscle ups (the best looking ones in Ulysses, right @damob15 💁‍♂️ 😜) and the other week I got my first ring muscle up (it wasn’t the prettiest but it still counts 💪 😂)

I really believe I wouldn’t have achieved these goals in this short time without the tips, progressions and advice from Ben. He is someone who really knows what he’s talking about and is passionate about what he does, it’s clear to see just from speaking to him and watching him coach.


Anyone reading this who has thought about coming along to see what it’s all about but hasn’t yet for whatever reason, just do it! And for people who might be interested in getting some PT I can tell you first hand it’s worth it.


I’m generally not a soppy or sentimental guy but finally I just wanted to say a big thank you @benjakeman and a massive thank you to everyone at @crossfitulysses, coaches and members, for making me feel welcome and a part of the tribe  #teamulysses ✌️




Programming week 3rd june 2019

Programming week 3rd june 2019

https://vimeo.com/user56935998/review/338324480/f4b2705d57

Our weeks overview video from the Level method team for 3rd june 2019

@levelmethod

Below is the month overview for Uune

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This week we have Overhead Squats on Monday, Deadlifts on Tuesday, and Overhead Work on Thursday.
 

Monday has two parts -- Overhead Squats, then a 15-minute-high-breathing AMRAP that includes Running, Overhead Squats, and Burpee Box Jumps.  Start with a 10-minute warmup -- a 200m group run and stations.   Then review Overhead Squat w/PVC pipe.  Next partner up and use a light barbell or PVC to build 1 Overhead Squat and 1 Sots’ Press -- 5 sets.    Release to build to a heavy set of 3 reps (or level appropriate option) in 10 minutes.   Focus remains on smooth movement & stability.   No matter what level always feel stable throughout the lift -- do NOT push the weight.  Treat each PVC warm up set & rep the as if it was a max -- to maximize the effectiveness of the practice. Take your time, this is more about learning than it is about lifting weight. Move to the workout “Morpheus”, and remember that Breathing & Overhead Squats will determine success in this workout.

 

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Considering the run and the Burpee Box jumps, this workout will be Aerobic Power on the breathing side Vp(v), with some leg & shoulder fatigue (but not enough to be a limiter.) The OHS will be affected most by the breathing so stay at a steady pace on the 400m runs, so you can start the OHS immediately.  Don’t rush the burpee box jumps -- they should be done at the same relative pace as the run.

 

PRO TIP: keep breathing steady regardless of the movement. Maintain a consistent pace throughout and focus on unbroken stable OHS sets -- and you’ll have great success on this one.

          

Tuesday has two parts -- Deadlifts and a Superset of Weighted Pullups & Ring Dips -- “The Forge”.  Rarely do we have TWO muscular contraction-based elements in a single day.  Generally, we mix breathing in.  Brief your people on the NEED for high quality muscular contraction work, and approach today with the right mindset.  

 Start with a 3-part warmup of leg swings, then cone drills, and finally workout-specific activation.  20 minutes slotted for the Deadlifts for 12 reps. That rep range is uncomfortable, so make it the right kind. If   form is compromised, especially in back stability, drop the weight down. Get a tight grip before you start your set and move smooth through all reps.   For part two, spend 5 min activating the lats & shoulders, and 5 minutes reviewing movements & variations. 

This part is a simple combination Upper Body Pull Strength (electricity) via Weighted Pull-ups or variation and Upper Body Push Stamina (plumbing) via Ring Dips or variation.  Each set make the Pull portion a little harder -- pushing the muscular tension -- and focus on squeezing the bar or rings and maintaining tight body position.  Immediately move to a pushing variation where the goal is to hit at least 10 solid, controlled reps. Adjust the weight/difficulty to allow for QUALITY movement, and don’t work past the 1:15 mark (which may be possible for some on the early set). You don’t want to BURN OUT on the early sets by working the entire 2 minutes. You’ll need some rest to keep the Pullup Quality high. The lower levels will be on the Strength Endurance side for BOTH movements, which is good and expected and will build the capacity to hit heavier single reps when the time comes.  BLUE+ should add weight on the Pull-ups in each round … ending at something tough. Chase the burn on the AMRAP sets, but only with good technique -- do NOT push through bad technique to slop out a few extra reps.  

          

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Wednesday -- “Mother of Dragons” is a 20-minute-high breathing AMRAP.  The session starts with a warmup game (Huddle) and then a partner wall ball thruster portion.  Then review/ practice double-unders, with specific drills. Then review/rehearse movements. Although this is a “Chipper” workout, it falls into the Aerobic Power (Ventilation) category Vp(v). With this type, stick to a steady pace, and do NOT waver. Shoulder fatigue will come from excessive and unnecessary tension on Doubleunders and Wallballs.  RELAX the shoulders whenever possible. The reps ascend for the Wallballs & Row Cals, so you want to feel good when you get to the larger sets. Double-unders descend -- stay smooth & close to unbroken -- no more than two sets.  So the same with Wallballs, but note how legs feel deeper into sets. If you blow them out early, the rest of the workout will be sluggish. Sticking to the planned pace will avoid the rut, and the finish will be quicker than expected. Do NOT let this workout drag on.  No long rests keep the breathing rate HIGH.

             

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Thursday has two parts, Overhead Work, and a 3 Round KB workout  -- “Crash Bandicoot.”  Start with a 10 minute full-body station warmup. Then a Push Press Review with progressions. Each set of the overhead work is meant to be a Dynamic Effort -- fast, high quality.  Set up tight before every rep, and drive like it’s a one rep max attempt.  Be sure to hit a solid lockout position, and take your time between reps. You’ll be building 5-7 sets (as needed) in 10 minutes. Then move to a 12 minute KB Review and Reverse TGU Flow. The goal is to get familiar with the KB before hopping into “Crash Bandicoot” which has Stamina (plumbing) elements within Aerobic Power (high breathing). It will sneak up on you if you come out too hot.   

 

Approach this workout with caution -- start out smooth & steady to test the first round.   Be aware of grip fatigue into the second & third rounds -- it can come back to punish you later.  Avoid wasted reps by resting  just before the last Kb clean --  use that to begin the lunges.  Keep the kettlebell tight to the body on the lunges -- better front rack means easier lunges.  For the suitcase carry, note core & grip fatigue. Maintain an upright position through the entire 200m, & switch hands whenever necessary, but symmetrically.  Poor posture will result in sore backs the next day … and not good-sore.  

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Friday starts with technical weightlifting work, and a 2 round Barbell workout -- “Anarchy.”   We have a 10-minute circle warm up to get everything open, then front squat prep. Then a comprehensive Technique review & group progression. Keep weight to no more than 80%-85% (relative effort) & focus on crisp reps. This is meant to be more technique work for WHITE ORANGE; build to heavier than workout weight.  Get comfortable with the movements and carry it over into the workout. Then move to “Anarchy” and briefly review Barbell cycling concepts and Toes to Bar Technique.

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“Anarchy” is aerobic power with lots of Stamina -- 2 round workouts can be highly deceptive. This workout may have some strong lactic elements, so start slower than your initial instinct.  Do NOT be tempted to go unbroken on the first set of hang power cleans. This will blow out your grip & breathing, derailing the entire workout. It might feel nice while you’re doing it, but you’ll pay the price later.  Manageable sets with quick rests is best, keeping in mind that every minute brings 5 TTB and more core & grip fatigue.  Focus on quality movement & give yourself time between the end of a set and the start of the TTB. Patience in the first round will be the key in this one.

            

Sunday is “Skee Ball” -- a point-based partner workout.  First, a group & partner warm up on the longer side. Then review movements and point structure. “Skee Ball” is all about playing to your strengths -- sticking to a plan will give a big score.  Unlike most workouts, this does not fit into an energy system because you choose both the movements & the order.  When discussing strategy with your partner, create a “round” that you want to repeat. Both partners work at the same time.  Keep in mind that the points are awarded each time one partner does the prescribed reps -- so theoretically one partner can run the entire time & the other can accumulate reps.  Do not be afraid to get creative here with strategy, to maximize time & put up a BIG number.

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SATURDAY & SUNDAY usually mix things up a little for the boot-camps and team wod as seen below

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Member of the Month for May.

Member of the Month for May.

It gives us great pleasure in announcing our Member of the Month for May is Andy Curd.

When Andy first came to Ulysses he looked very fit and healthy with an amazing six pack, but looks can be deceiving. He lacked a core, literally, he did not have any core strength and couldn't even do a sit up without the aid of a band to help him up..

He’s proven that trusting the process and pushing yourself towards your goals, anything is possible.

Andy can now do muscle ups and has core strength along with mental and physical strength too. Not only that, to top it off he is a really nice guy with a great sense of humour and takes all the “plastic ab” jokes and teasing all in his stride, giving back as good as he gets an that’s why Uylsses is his perfect place to train. He loves the atmosphere and banter that comes with our community.

Andy Ulysses coaches picked you because of all the hard work and effort you've put into all your training an PT sessions. You've been committed and worked hard to get to this point. Team Ulysses are super proud of all your achievements so far. We’re looking forward to seeing what you can achieve next!

We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies

We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies

Ulysses Nutrition 28 Day challenge starts the 15th June. Are you signed up yet?

Some great tips from Healthy Steps Nutrition below. We’ll be giving you some hints an tips weekly to help keep you on track with your goals.

We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies. Then, before you know it, 75% of what you bought has gone bad before you can eat them! Important things to keep in mind are :

1) Don’t keep your produce in the door of the refrigerator where temperatures fluctuate. Keep them in the middle or bottom drawers to keep temperatures more consistent and avoid spoilage.

2) Don’t keep raw meat and produce in the same area of the fridge or counter. Cross-contamination is likely to happen, and you risk the chance of getting ill.

Here are some tips to keep your favorite produce ready to eat.

VEGGIES:

Fresh heads of lettuce, spinach, kale and other leafy greens should be washed really well with water before refrigerating. Dry the leaves and store them in a clean plastic bag with a few paper towels. Switch out the paper towels as needed.

Asparagus should be stored in the refrigerator and will last longer if stored these two ways: wrapped with a moist paper towel or standing them up in a glass of cold water wrapped with a damp paper towel

Garlic and onions should be kept at room temperature and in a well-ventilated area.

Store your mushrooms in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture and shorten their shelf life.

Place fresh herbs in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have beautiful green decor for your kitchen!

FRUITS:

Tomatoes should be stored at room temperature away from sunlight and washed just before using. Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.

Fruits from the “drupe” category such as mangoes, plums, peaches, avocados, and nectarines can be ripened at room temperature in a brown paper bag, and should then be refrigerated for longer storage.

Clean your berries in a mixture of 10 parts water and 1 part white vinegar. It will help remove excess dirt and help them last longer by preventing mold growth.

Pro Tip:

Freezing fruits and veggies at home is a fast and convenient way to preserve produce at their peak maturity. Peel and freeze your bananas, mango, papaya, cooked cauliflower, beets or sweet potato in a clean plastic bag. Use them later in baking or for delicious smoothies!

Rebeca Stevenson

Registered Dietitian and Nutrition Coach

Healthy Steps Nutrition

Working and looking after her husband, three children, and copious amounts of chickens and other farm animals, you’ll wonder where she finds the time

Working and looking after her husband, three children, and copious amounts of chickens and other farm animals, you’ll wonder where she finds the time

Kirsty has already told us her story when she was picked for member of the month for February (you can find this in an earlier blog), but since then, she’s made some amazing progress.

Kirsty is an inspiration to us all. She is a busy working mam and also has a little farm going on at home too. (if anyone has had some of her eggs from her free range chickens, they’ll tell you they are the best.) Working and looking after her husband, three children, and copious amounts of chickens and other farm animals, you’ll wonder where she finds the time. BUT SHE DOES.

Kirsty always takes time to work on her self. He inner strength is outstanding, her quiet nature is only on the surface and her total gusto for any WOD or Open Gym session she attends is inspirational.

Kirsty also looked deep into her nutrition and has made some amazing changes to her food habits. She often posts her food on instagram and they never look boring or repetitive. Proving once you get your nutrition sorted, the rest is easy!

When Kirsty was picked for MOTM for February she was slowly working on getting that first pull up. She was saying only two weeks ago she’d love to have it by Christmas! But oh no wait. She’s hit it. In May! Kirsty your smile at the end of the video says it all really. We are so proud of you and everything you’ve already achieved in the short time you’ve been with us.

Working her weaknesses and being committed to her goals has fast tracked Kirsty so much. From all the awesome guidance off our amazing coaches and the support of her fellow class members has made Kirsy shine. She deserves to be MOTM again and again, for all her hard work and determination alone.

I asked Kirsty what her next goal was. He’s what she said. Word for word.

“I’m still thinking about it at the moment as there’s an awful lot I need to work on. Possibly being able to do a handstand, Kipping pull up. Flexibility on my shoulders. Toes to bar. And still working on them pull ups so I can do more at a time. Ha ha”

And her reply just goes to show how committed she is to her goals and her lifestyle of health and fitness. Kirsty, Team Ulysses want to say congratulations on hitting your first pull up, just in time to level up on The Level Method and for all the awesome things you do to make us all smile on a daily basis.

What goals do you have? Why not book a free intro and let see if you can smash them with our help!

The day that changed my life

The day that changed my life

My Why


I started my CrossFit journey back in May 2016 shortly after my dad sadly passed. I’d separated from my estranged wife earlier in the year and moved back in with my parents, I was tipping the scales at 23 stone and I was suffering badly with depression and just felt lost in life.   It was the day I was returning my dad’s car to a dealership and was walking back home scrolling mindlessly through Facebook and a random suggestion popped up for CrossFit Ulysses. I didn’t even know what CrossFit was, but knew I needed to find out. Maybe my dad was looking down on me that day, maybe it was coincidence. But that day was the day that changed my life.


I messaged Ben and we got chatting and I decided to go in for a look around and to see if it was for me. Once through the door, I found myself loving the atmosphere and decide to join up.   


In my first three months, I’d lost over 3 stone and felt the best I had in a long time. Not just physically but mentally too. Through my grief and depression, the training helped me forget about the outside world and the more I focused on training the better I felt about myself and life in general. I was hitting amazing milestones in my training, and my personal life, I‘d stopped taking antidepressants and I had a new outlook in life. I found the more I trained alongside people on the same journey the more I wanted to be in the box with all the like-minded members.


Fast forward two years.. I wanted to find a way to pay Ben back for all the awesome support and great mentoring and also pay it forward to help others the way I had been helped. So after a lengthy talk with my soul mate Yvonne (who I met at Ulysses, but that’s a whole different story) I decided that I wanted to become a PT.  This way, I could pass on my knowledge to others about my journey and how I’ve battled with food and depression and hopefully being able to help others overcome their body issues and nutrition problems.


I still have a few stone to lose to be the weight I want to be, but know I’ve already come a very long way.  I am no stranger to the CrossFit ways of taking your top off mid WOD and I love showing off my newly found muscles, which I never dreamed I‘d ever have before starting at Ulysses.


My passion for CrossFit is undeniable and I love helping members feel their best and overcome their in-habitations.  Helping members with technique and my safety first approach and being a stickler for rules are undeniably some of my greatest qualities as a PT.


Myself as well as all the other coaches and PT’S have worked our way up from the bottom.  We’ve spent hours upon hours working our weaknesses and learning new things. We stay humble and know we still have a lot to learn and we’re always learning new things every day.  Christ, there are members who can do things I can’t, but that doesn’t mean I don’t know how to coach you safely and efficiently in doing these.


So when we say “we know”,  we really do know and when we say “ we care”, we really do care!


You trust us to give you your best hour of the day, so the least I can do is try to make that hour a memorable, fun and sweaty one.

Come along and see how Ulysses could change your life.

    TRUST THE PROCESS.

Dave.


Nutrition and fitness should never feel overwhelming or complicated.

Nutrition and fitness should never feel overwhelming or complicated.

Here at Ulysses we believe that nutrition and fitness should never feel overwhelming or complicated. Don’t be fooled by instafamous “celebrities” claiming they know the best tips. Don’t be sucked into the restrictive diets paths and latest fad diets of shakes, skinny tea or pills.…

It’s all about the following.

1. Eat real healthy food, not processed products.

2. Work Hard.

3. Stay consistent.

Nutrition…

We can help you every step of the way and have you feeling the best version of you from day one.

Let us help you lose weight and feel great.

We want to help you focus on your goals and simplify things so you’ll never feel out of your depth .

We can help you keep on track and not fall off the healthy train. Tracking your foods and having accountability.

We approach your journey with a real healthy food plan, that is easy to stick to with delicious recipes, tricks and tips, from eating out, BBQ season and holiday foods.

WE HELP YOU STAY CONSISTENT.

Training….

One on one coaching to help get you started on the right fitness path, from the beginning.

Your level of fitness is measurable to help you train to your abilities.

Cardio to shift unwanted non-functional mass.

Strength designed to build muscles and help correct posture.

Constant varied workouts.

TRUST THE PROCESS.

Don’t just take our word for it, read our members journeys so far and now we’re in partnership with Healthy Steps Nutrition. HSN has helped over 15000 clients and is backed by a registered dietitian.

And we’re bringing this to you with support from your Ulysses nutrition and CrossFit coaches.

Click on the book free intro and let us help you start your journey right.

Coming soon.   Ulysses Nutrition.

Coming soon. Ulysses Nutrition.

How can our Personal Training and Nutrition help you?

Whether you want just nutrition or nutrition and training, all our coaches are here to help you.

We’ll help you feel great and lose weight. Trust the process and see amazing results, within weeks of starting. Don’t just take our word for it, check out our website with awesome tips and tricks, recipes, members stories, blogs, nutrition and lots more. Book your free intro and let us help you be the best version of yourself.

  • A nutrition plan made specifically for you. Meal plans, recipes, help and advice thoroughly and throughout.


  • Bi-weekly check ins for accountability.


  • Logging and tracking your goals.


  • To start 1:1 PT LESSONS to help you get into the swing of things.


  • Workouts that will help with mobility and flexibility.


  • Every workout is constantly varied so no two workouts are alike.


  • Cardio to help rid unwanted fat.


  • Strength designed to build muscle and correct posture.


  • Access to our online groups, for motivation, help and support.


Why not book a free intro and lets see if we can help you lose weight and feel great!


Open gym - breeding ground for success or the true gains goblin

Open gym - breeding ground for success or the true gains goblin

Open gym - breeding ground for success or the true gains goblin


I think we can all agree CrossFit is a sexy sport, with all the fancy gymnastics, barbell & body-weight movements it's easy to get caught up wanting to learn & do everything. With that comes the feeling that class isn’t doing enough, isn't satisfying our appetite to do the sexy and from this grows the attraction of open gym. But is open gym really the answer or is it the true gains goblin?


As always we start with the negatives, open gym is proven to be more than 50% less effective than class. We often get caught up in the opportunity to catch up with friends, chatting & socialising. Extending our rest periods & reducing our need for urgency. More than often individuals will take the chance to do the sexy, but the sexy isn’t always the right thing to do. With most things in life the more we enjoy it the more we do it & we often see individuals move away from class and gravitate towards open gym being right for them, or shifting their priorities.


Now obviously the good, open gym can be the breeding ground for greatness. When done correctly individuals can flourish during this time, taking the opportunity to work on their weakness, to learn & develop the basics as well as focus their training. We see athletes get correct programs, basic & individualized to help them work their weakness & reach a goal. We see them come in focused, knowing what needs done for the day & use that opportunity to the fullest. We also see them athletes use their time to compliment what is happening in class, so when their weakness comes around again, or the sexy stuff turns up they have the opportunity to flex what they have been working on!


Next time you book in to open gym just have a think, do I know what I want to gain from this session? Is it programmed to help me work my weakness & am I getting the most from this opportunity?


With that said there's also no problem in coming to open gym to socialize, to see friends & have a catch up. But just make sure your putting the effort in class!


Damian

CrossFit Ulysses

CF-L1


Damo and his WHY.

Damo and his WHY.

My why,

So, I’ve recently been asked to do my why and it had me stumped for a wee bit. When a lot of people do their why it seems to be orientated to something personal in their life that happened and changed their perspective, I’ve been blessed in that I have always been supported and surrounded by the best people.

With that comes my why, I have always been supported by people who want to help others. The rugby club was one large family environment, everyone helped each other with any issues or problems they had, my dad has always been the type to drop what he is doing and help no matter what and my mam has always worked in community roles, helping those around her to find employment, training or even just as a friend. Having these people around me has always inspired myself to help others, within my employment I have had the chance to take on advocacy roles, helping others like my mother find employment and training. This line of work allowed me to develop friendships and see that there is a lot more importance than work and education, that there is holistic approach to life.

When I joined Ulysses this continued, from the start help was always there, from everything including movements, nutrition and any barriers with life. This instantly echoed with me from the previous environments I have been in and instantly felt comfortable and the need to give back. As the gym grew, I found myself becoming one of the senior members, having others ask me about training and nutrition. I was already a self-confessed CrossFit geek and understood a lot about the movements as well as training, which combined with my background in fitness allowed me to start helping others. At this point I was instantly hooked, hooked on the gym, CrossFit, the environment & people, this is when I was given the opportunity to start interning and help coach others.

So, to conclude my why has never been some big life changing event. It’s been the people around me, the opportunity to develop and grow as an individual, to learn from their beliefs and values. Now my why is simple, to give back to people, give them the opportunity I have had in life, provide them with a support network, not just as a coach but as a friend. Help people become the best versions of themselves in the best environment we can provide. Alongside this to provide for my family, to give them a safe, healthy and supportive home to live and grow up in, give them the best quality of life as well as be the best version of me.

And to us CrossFit Ulysses is home.


How can our Personal Training and Nutrition help you?

How can our Personal Training and Nutrition help you?

How can our Personal Training and Nutrition help you?


  • A nutrition plan made specifically for you. Meal plans, recipes, help and advice thoroughly and throughout.


  • Bi-weekly check ins for accountability.


  • Logging and tracking your goals.


  • To start 1:1 PT LESSONS to help you get into the swing of things.


  • Workouts that will help with mobility and flexibility.


  • Every workout is constantly varied so no two workouts are alike.


  • Cardio to help rid unwanted fat.


  • Strength designed to build muscle and correct posture.


  • Access to our online groups. For motivation, help and support.


Why not book a free intro and lets see if we can help you lose weight and feel!


Some of our members hitting PB's while testing for The Level Method.

Some of our members hitting PB's while testing for The Level Method.

Some of our members hitting PB's while testing for The Level Method.  😍


Ordinary people doing extraordinary things and smashing goals. 🤩💪🏋️🤸🏃


The Level Method is an awesome way to test not only your level of fitness, but how much you've improved. Just like any kind of martial arts belting system, you stick to your colour and move up once you've mastered that level.  


When Ben first decided to bring in the Level Method, some of our existing members weren't too keen. But the last year has proved time and time again, that TRUSTING THE PROCESS, and doing your level really works. It helps mould you into the best athletes. Don't want to be an athlete, that's fine. The Level Method is perfect for you too.  It's grades you to your own level and you'll never be put at risk in any workout, working to your level and seeing fantastic results. 


It's the little changes that you don't notice until you test again, on how much you've improved and what an awesome method it really is. 


All our members love The Level Method, even the ones who, at first didn't see the bigger picture and the coaches know how much it changed the dynamics of CrossFit Ulysses. The Level Method takes away ego which can and often will lead to injury, it takes away the worry for beginners and it helps you know your strengths and weaknesses. It's perfect from beginner to advanced athletes.


CrossFit Ulysses and The Level Method help you become the best version of yourself and push you to the next level. 


Want to know more? Want to see how you can achieve amazing things just like our members.   Then look for further. Hit that "book free intro" button on our website and see your pictures posted here in a few months time.   


Stay awesome.