Programming week 19 August

Programming week 19 August

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/353683345/0325474507

@levelmethod

Here is the monthly overview

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This week we have Heavy Strict Press on Monday, Power Clean Cluster Sets on Wednesday, 

and Higher Rep Back Squats on Friday.


Monday is Strict Press & a Deep Burn Workout.  Warmup is Crabby Collector.  Strict Press is 4 sets of 3 Building.  Prep is Muscleup Review and Practice.   Workout is 4 Rounds of 1 Unbroken set of Ring Muscleups and 100 Doubleunders with a 2 minute rest between rounds.  Extra Credit is Mobility.                     

                Goal is <15:00.


Tuesday is Handstand Practice and a Breathe & Burn Partner Workout.  Warmup starts with a choice of 2 monostructural movements, followed by Kettlebell Swings & Should Prep.  Handstand Practice is 10 minutes of Freestanding Handstands.  Prep is Handstand Practice.   Workout is 2 minutes of Row, Airbike, Box Jumps, and Kettlebell Swings with 30 sec in-between, for 3 rounds in Partners.  Extra Credit is Hip & Shoulder prehab.                     

                Goal is 500+ Reps.


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Wednesday is Power Cleans and a Breathe & Burn Workout.  Warmup is Mobility and Movement prep for Power Cleans.  Power Cleans are Building to a heavy Cluster set in 15 minutes.  Prep is Toes to Bar Review & Practice.   Workout is 4 Rounds of Power Cleans & Burpees over Bar,  with a TTB buyout. Extra Credit is Flushing and Mobility.                     

Goal is <12:00.

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Thursday is a long Breathe & Burn Workout.  Warmup is Freeze tag & Shoulder Prep.  Prep is Pullup and Handstand Pushup Review & Practice.   Workout is 25 minutes of short rounds of Running, Wallballs, Pullups, and Strict HSPU.  Extra Credit is Shoulder Mobility.                     

                Goal is 7+ Rounds.


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Friday is Back Squats and a Deep Burn Workout.  Warmup is Lateral & Rotational movement, with some Squat Prep.  Back Squats are 3 sets of 12 Building.  Prep is Overhead Squat Review & Practice.   Workout is 5 Rounds for time of Abmat Situps & Overhead Squats,  with a 1 minute rest between rounds.  Extra Credit is Arm accessory.                     

                Goal is <14:00.


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Sunday is a Breathe & Brace Partner Workout.  Warmup is Toss your Lunch for 400m,  then a partner warmup. Prep is Deadlift Review,  and Building to workout weight.   Workout is 5 Rounds of Heavy Deadlifts, Burpees Pullups, and a Run in Partners.  Extra Credit is Leg accessory.                    

                Goal is to Complete.


And not to forget our weekend bootcamps.

This week our saturday bootcamp will be a bring a buddy day with beer & BBQ. Simpler workouts but still challenging.

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New nutty surprise!

New nutty surprise!

Healthy food shouldn’t be boring.

This almond pate is amazing and filling, healthy and sweet.

Spread on a nice healthy bagel or on sweet potatoe toast for an even sweeter taste.

Satisfy your cravings and still stay on the healthy train!

If you want nutrition advice but don;t know where to start, then book a free intro via link below and lets get you started on your healthy lifestyle.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses

Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses

“You are what you eat.”


We like to say this, but how many of us actually believe it, and more importantly, put it to work in our daily lives?


We live in a time of widespread unhealthiness. The percentage of children and adolescents who are considered overweight or obese has tripled since 1970. More than 70 percent of adults have been diagnosed with a (usually preventable) chronic disease and more than 75 percent of the nation’s healthcare cost being spent on managing and treating these conditions. Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60 percent of all deaths.



These statistics are shocking, especially when you consider how advanced modern medicine has become. But perhaps this “advancement” has done more harm than good? Many of these chronic conditions can be prevented and treated with simple lifestyle changes, yet most physicians will write a prescription within seconds of diagnosis.



Wouldn’t it be easier just to “prescribe” a healthy diet and some exercise? Not only would it be easier, it would also be cheaper, reducing everyone’s health insurance costs along with mortality rates.



Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses, rather than take a cold hard look at what we eat and change our unhealthy habits into healthy habits. 


You are what you eat. 


Remember this the next time you go shopping!


Tracking Macros

Tips and Tricks from Coach Damo to keep you on track with your nutrition.

Tracking Macros are important if you want to lose fat, gain muscle and keep your nutrition on point…….

Breakfast, the most important meal of the day!

Breakfast, the most important meal of the day!

Breakfast.  The most important meal of the day! 


“According to an article published in the International Journal of Environmental Research and Public Health, eating a good quality breakfast increases a persons’ health-related quality of life (HRQOL) and lowers levels of depression and stress when compared to those who either eat a poor-quality breakfast or even skip breakfast all together. Working with nutrition clients, I have found that this is largely due to a long habit created on the basis of “being busy”. Someone once told me that if you aren’t careful, busy can become a way of life. When it becomes a way of life, things like your HRQOL are compromised unintentionally.


Can we call it quits with work, give up on activities, or tell our kids to get themselves ready? PROBABLY NOT! 


Instead, we need to find a habit that will save you time, set you up for success, and create a standard that increases your quality of life. This week’s recipe is a staple for busy, breakfast skipping people!”


Meal prep your breakfasts all week and you don’t have to worry if you’re in a rush!

Why not kick start your journey now

Why not kick start your journey now

How can our Personal Training and Nutrition help you? 


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


Why not kick start your journey now.

  

Check out our website (www.crossfitulusses.co.uk) with awesome tips and tricks, recipes, blogs, members stories, nutrition advice and so much more.   Book your free intro via link below and let's get your started on your journey.


https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Why step on a treadmill and be a sheep, going nowhere slowly

Why step on a treadmill and be a sheep, going nowhere slowly

Do you want to step outside of your comfort zone. Do you want to challenge yourself and get results? 


It's easy to go to a gym and do the same old things everyday, but are you actually getting fit and healthy?  Are you actually enjoying it?  


Why step on a treadmill and be a sheep, going nowhere slowly.   Why not challenge yourself and do something different?


Here at CrossFit Ulysses every day is different and every day has a different challenge. 


Today was core strength withing gymnastics, barbells and pull ups (obviously all scale-able to your own capability) in the workout.  Tomorrow is a whole different day.  Stay consistent with workouts but working towards your goals and in a fun, safe environment. 


We cap all our classes at 16 and your workout is under the watchful eye of our qualified coaches to ensure your safety.   


Why not book a Free Intro via link below and see what challenges you can achieve. 


https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165



www.crossfitulysses.co.uk


#trusttheprocess #ttp #crossfitulysses #crossfit #everydayisdifferent #challengeyourself #dontbeasheep #stepoutofyourcomfortzone #redcarandcleveland #middlesbrough #freeintro #bethebestversionofyou #girlswholift #mamswholift #dadswholift #kettlebells #barbells


Programming week 12th August 2019

Programming week 12th August 2019

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/352095603/51bb968527

@levelmethod

Here is the monthly overview

monthly.PNG


This week we have     a Weightlifting Complex on Monday, Weighted Pullups on Tuesday, Deadlifts on Thursday, and Front Squats on Saturday.


Monday is Weightlifting and a Breathe & Burn Workout.  Warmup is the Huddle Game and in remaining time a barbell complex.  Weightlifting is a complex --  with Deadlifts, Hang Power Cleans, and a Jerk.  Prep is a pacing review.   Workout is a Classic Hero workout “DT” with a quick 5 rounds of Barbell workout.  Extra Credit is Lower Body mobility.                     

                Goal is <10:00.


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Tuesday is Pullups and a Breathe & Burn Workout.  Warmup is is rotating through 4 movements for 30 sec each.  Pullups are Building to a heavy 2Prep is Rope Climb and Pistol Review.   Workout is descending reps of Rope Climbs and Pistols with a run in between.  Extra Credit is Aerobic Flushing.                     

                Goal is <12:00.


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Wednesday is a Burn & Breathe Workout and a Core & Tricep Finisher.  Warmup is Alternating monostructural movement with Core, Leg, and Pushing specific movement.  Prep is Toes to Bar Review and Practice.   Workout is One Minute intervals alternating between demanding Aerobic and Stamina movements.  Finisher is Tricep and Core Rotation focused.  Extra Credit is Shoulder Girdle Mobility.                     

                Goal is 350+ Reps.


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Thursday is Deadlifts and a Breathe & Brace Workout.  Warmup is Hot Potato and in remaining time Reverse Lunges and Bird Dogs.  Deadlifts are Building to a heavy cluster set of “1.1.1”.   Prep is Turkish Getup Review.   Workout is 18 minutes of front rack carry, Kb Suitcase Carry, and Turkish Getups.   Extra Credit is Arms.                     

                Goal is 3+ Rounds.


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Friday is a Breathe & Burn Workout and a Core Finisher.  Warmup is 3 Partner Medball movements and Box Jump Prep.  Prep is CTB/Kipping Pullup Review and Practice.   Workout is 12 short rounds of CTB Pullups, Box Jumps, and Wallballs.  Finisher is Core with 30 sec of 3 movements for 5 rounds.  Extra Credit is Flushing and Mobility.                     

Goal is <20:00.

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Sunday is Front Squats and a Partner Workout.  Warmup starts with Core and Mobility work and moves to Front Squat prep.  Front Squats are building to a heavy 3.  Prep is Power Clean progressions.   Workout is an AMRAP of Power Cleans and Thrusters with Synchronized Burpees in between.  Extra Credit is Posterior Chain Accessory. 

                Goal is 2+ Rounds


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And not to forget our usual weekend fun

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Deadlift and Kettlebell Hinge

A few tips from Coach Dave to help with hinging.

The hinge is to help us use the correct muscle groups and to stop us squatting when we shouldn’t.

All our videos are to help you in your fitness journey.

What would you do for your children?

What would you do for your children?

What would you do for your children? Would you jump in front of a moving vehicle to save their life?.   Maybe even tackle a gunman or knife wielding madman.  


Well yes of course you would, you would take a bullet for them.  You would literally die for them.  Right?  


Then why are you feeding your children unhealthy foods? Why are you letting them sit around all day doing nothing, probably eating unhealthy snacks? Why are you not teaching them healthy habits? 


Less than 33% of parents choose a healthy lifestyle and get their children involved in healthy foods and fun healthy activities.   


So you say you would die for you children.  Then be the change.   Change your habits to save them their future.  


If a child is obese at a young age, statistics show they will carry obesity into their adult life.    It's much harder to change your habits as an adult, so why not teach your children healthy habits from a young age.  Teach them they are what they eat.   They are what they do.   


If you change, they won't have to.   If you make those choices now for yourself and them, they will grow up being the best version of themselves.  


You chose now to save them them.  Be a living example of health and fitness.  Be a role model and live for them and they will thank you for it when they are older and wiser.  

Someone once sang a very famous song. I BELIEVE THE CHILDREN ARE OUR FUTURE, TEACH THEM WELL AND LET THEM LEAD THE WAY..

Monkey see, monkey do!  

Be the best version of you and teach them how to be the best version of themselves.

Be the change. 


Book a free intro and lets get you started..   #BETHECHANGE



https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165


Tips to reduce snacking.

A few tips to reduce snacking.

Here at Ulysses we’re happy to give you help and advice in all aspects of nutrition and training.

Check out our website for more hints, tips, recipes and much more.

we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again

we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again

I am beyond buzzing to be named the Member of The Month for July!!

I am so grateful to have been able to join team Ulysses. Health has always been a priority of mine, and lately I have become a lot more mindful of the way I care for and fuel my body. I am beginning to realise what makes me feel good and what affects me negatively.  I’ve realised that I am my own engineer. I am aware that there’s a lot of factors in life that I cannot control, however caring for my body is a factor that I am responsible for. As an adult, you choose what you put into your body. Are you fueling it with nutrients and minerals that it will be thankful for, or empty calories that will leave you hungry? You also choose how you’re going to train your body. Are you going to push yourself to surpass your expectations or are you going to stay in your comfort zone? I certainly know which one I reap the benefits from, and I know which lifestyle CrossFit Ulysses supports me to pursue. 

As an adrenaline junkie and someone that loves to push the boundaries and throw themselves out of their comfort zone, I have found CrossFit Ulysses to be the best support system for this. From starting in May, I’ve seen athletes push their bodies to the extreme, and you may wonder why. Honestly, the answer is because they can. It’s also because they know they will recover in time and they know that with physical strength and training comes mental strength and resilience. It teaches you that limitations are all in the head. A lot of people quit when their mind tells them to, yet their body is still up for another round; the mind can be so deceiving.   These people inspire me every time I step foot in the box. Whether they’re doing their first push up or an abundance of muscle ups. These are the same athletes and coaches that will cheer you on to finish that 150th wall ball when all you really want to do is tell “Karen” to piss off.  You’ll never find this type of support in a regular gym. I knew CrossFit Ulysses had already made a huge impact on my life when my Mam said to me the other day “You seem so much more determined to improve on your weaknesses” (and she wasn’t referring to my physical strength, she was referring to my mindfulness). You see, I have learnt so much more than just how to throw weights about during my short time with the CrossFit family. I have learnt if I can change and shape my body the way I want, then I can do that to my mind too. 

Strength, definition and the mechanics of our bodies are aesthetically pleasing to me. I love how versatile our bodies are, and the thought of being able to run freely, perform gymnastic manoeuvres and have the strength and power to hold and control my body weight really makes me driven and motivated to be consistent with my training.  These are all goals of mine and I trust that the Ulysses coaching team will help me smash these goals out of the park. 

Finally, I work in a school with some of society’s most vulnerable children and young people. This type of job really makes you realise how fortunate we are to be healthy. To be able to get up and run to our hearts desire, to stretch, to jump, to skip. These little guys are my inspiration to get up on a morning and make the most of what I have and what I can do. Hence why I get up at 4.45am 4 times a week to join the #6amGang. I feel privileged that I have the freedom to get up and see the beautiful sunrise as I drive to meet up with the rest of the shattered sods so we can sweat our arses off and maybe even spew a little. After that, we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again…. And THEN we feel on top of the bloody world. It makes the early mornings easier knowing that I am going to a supportive environment where everyone is in the same boat and we all paddle together. It’s crazy how just 1 hour out of my day spent in the box can have such a positive influence on my mood. I’ve achieved so much in such a short time, I really can’t wait to see more progress as I continue on my journey with the best gym tribe around! 😊 

If you’re struggling to take that first step towards working out, just bear in mind that “You can rest when you’re dead” – Rebekah May Bunn (4th August 2018). NOW LET’S GO CHASE THOSE POSITIVE ENDORPHINS!! 


 


Meat free Monday!

Meat free Monday!

Meat free Monday

For all you meat lovers out there, why not try a meat free option with lots of yummy flavour, and contrary to belief, lots of protein too!

A great recipe that will take you ten minutes to make.

Go on, give it a go, you just might like it.

Do you like this recipe? Why not check out our recipe page.

Our Ulysses nutrition coaches have lots more recipes, along with help, advice and tips and tricks to keep you on track with your nutrition.

We will help you ever step of the way.

Why not book a free intro and see how we can help you be the best version of yourself.

Programming week 5th August 2019

Programming week 5th August 2019

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/350832268/4d1153bfd6

@levelmethod

Here is the monthly overview

monthly.PNG

This week we have     Front Squats to a Heavy set of 5 on Wednesday, Strict Press to a Heavy set of 5 on Friday, and a Clean & Jerk Complex on Saturday.


Monday is a Deep Burn Workout.  Warmup is a Partner relay “race”.  Prep is movement and strategy review.   Workout is a Crossfit Classic with big sets of gymnastics movements and rest after each round.   Extra Credit is Shoulder Girdle mobility.                     

                Goal is <35:00.


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Tuesday is a Heavy Breathing Workout.  Warmup is Rowing Speed Golf.  Prep is American Kettlebell Swing review and Practice, then Rowing for Cals review.   Workout is 20 minutes starting with 8 minutes of rowing then rounds of Kettlebell Swings, Jump Rope, and Running.  Extra Credit is Arms.                     

                Goal is 100+ Cals, 4+ Rounds.


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Wednesday is Front Squats, a Full Body Burn workout, and a Core Finisher.  Warmup is Core Pep and Squat mobility.  Front Squats are 4 sets of 5 building.  Prep is Review and Demo Burpees over Bar.   Workout is Fast, Front Squats and Burpees for 5 Rounds.  Finisher is Accumulating L-sit Holds.  Extra Credit is Flushing and Lower Body mobility.                     

                Goal is <8:00.


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Thursday is a Burn & Breathe Workout.  Warmup is quick 30s intervals to practice for the workout.  Prep is Deadlift Review & GHD Situp Review.   Workout is 1 minute Intervals of Airbike, Deadlifts, and GHD Situps with 30s rest in between .  Extra Credit is Core.                     

                Goal is 200+ Reps.


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Friday is Strict Press and a Breathe & Burn Workout.  Warmup is a Dumbbell Complex.  Strict Press is building to a Heavy 5 in 4 Sets.  Prep is Review and Practice Dumbbell Movements.   Workout is two 10 minute AMRAPs with Dumbbells movements and Wallballs.  Extra Credit is Shoulder Mobility.                     

                Goal is 2+ Rounds (each interval).


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Sunday is a Clean & Jerk Complex and a Heavy Breathing Workout.  Warmup is an Indian Run and Junkyard Dog.  Clean & Jerks are a Complex with a Clean, Hang Clean, and 2 Jerks.  Prep is Bar MU Review.   Workout is Descending reps of Clean & Jerks and Bar MU with a 400m Run between rounds. Extra Credit is Posterior Chain Accessory.                     

Goal is <10:00.

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And not to forget our weekend fun

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Alcohol.  If you must!

Alcohol. If you must!

So the weekend is here.  Maybe you'll have a few beers 🍻🍺 tonight.   


 Go out for 🍹🍸🍷cocktails tomorrow with the gang. 


Have a BBQ with a few bottles🍾🍾 of wine or prosecco on Sunday.    


You've had a long week and you deserve a treat right?   The choice is entirely yours. However nutrition labels are not required on alcohol so it's really hard to track.  


Here is a list of the most popular drinks people have at the weekend or special occasions.   Be mindful of the empty calories and sugar content consumed in alcohol.    


Try and drink a glass or water between alcohol beverages. Not only will it help with the dreaded hangover, it helps fill you up so you drink less, so you don't consume too many empty calories.   


Have a great weekend folks.  

Team Ulysses

FREE Nutrition e-book.

FREE Nutrition e-book.

Here at Ulysses we loving helping people.

We want to share our tips tricks and advice with everyone from our granny to the postman.

Why not download our FREE nutrition ebook and let us help you get nutrition savvy!

https://mailchi.mp/04d9244d904a/freeebook

Team Ulysses

Helping people become the best version of themselves since 2016

Rebekah has shown pure grit and sheer determination to succeed in all the WODS

Rebekah has shown pure grit and sheer determination to succeed in all the WODS

This month's member of the month has been a really hard one for Team Ulysses to pick as so many of you deserve it.  You've all pushed yourself and worked really hard. The July challenge board was full of inspiration and we loved that you've all stuck to your goals and not only smashed them but you've all inspired others too.  Well done to you all. 



But it gives us great pleasure in announcing Rebekah Bunn as member of the month for July.    


Rebekah has shown pure grit and sheer determination to succeed in all the WODS and has pushed herself further this last month.  


Rebekah's goal when she first started was to gain muscles. (Hence the nickname "guns".)  And oh my, has she got muscles now. I was watching her do wall balls a few days ago and her back/shoulder muscles are coming along nicely.    Amazing work Rebekah.  


Team Ulysses are so proud of what you've achieved so far and we cannot wait to see what else your journey has in store for you. 


Rebekah we have a few goodies awaiting you on your return from the USA.  Well done. Keep up the great work.


Transformation Tuesday!

Transformation Tuesday!

This is what happens when the body gets the correct nutrition.

Hard work and consistency = RESULTS.

This happened in just 28 days. Imagine the results longer term?

What are you waiting for?

Click that “book free intro” button and let us help you on your journey.

Check out our website for members stories, awesome recipes, hints and tips and much, much more.

WHAT HAVE YOU GOT TO LOSE?

The goal for me is to keep chipping away, improve my nutrition and get myself into some sort of shape

The goal for me is to keep chipping away, improve my nutrition and get myself into some sort of shape

Having been a member of ‘normal’ gyms for years, playing football, trying long distance running etc... I never had the support or the will to carry on and dedicate myself to getting fitter and healthier. Its been said that I don’t mind a beer too...


My cousin Andy asked me to go and do a taster at Ulysses so I went, quit the gym the next day, joined and never looked back. The coaches are brilliant, so knowledgeable and approachable and the gym itself is great - Especially for a big person that needs a lot of room!!


I’ve achieved a lot of small goals since I started (black level rowing, the ability to actually do a squat of some sort, pull ups, double-unders etc etc) 


The goal for me is to keep chipping away, improve my nutrition and get myself into some sort of shape (maybe one day I’ll compete?!) The support and the facilities are there and I finally feel like I’m in the right place to achieve something.


Thank you Ulysses!


Get a ninja like core at home.

Here at Ulysses we believe in helping. Helping others and going above and beyond what other gyms do.

Here is a simple yet effective way to help you get a better stronger core, which in turn will help in all other aspects of your training, from dead-lifting to nailing that first toes to bar or muscle up.

Follow the steps pointed out by coach Dave and demonstrated by coach Ben and before you know it, you’ll be mastering movements quickly and easily.

TRUST THE PROCESS