Good afternoon everyone and welcome to the weekly update. We hope that everyone is enjoying the summer and have some exciting holidays planned for the coming weeks. If you would like to keep up your training while on vacation, why not drop in to another CrossFit affiliate near to your destination? You can lookup the location of all registered CrossFit affiliates HERE. Be sure to tag us on Instagram in any training pictures while you are on vacation @transformance.ch

This week in review:

Programming:

This week saw the end of a cycle and the beginning of a de-load week. Over the next 8 weeks we will be ramping up the class programming in preparation for the CrossFit Open, which begins in October (more details below). Check out the video below from Head Coach, Daniel Condon about the upcoming programming during the period and how we will get you all ready for the Open.

New Video Content:

Lower back strength

Coach Noemi, shares the benefits of developing your local back strength for performing functional movements. Watch the video below for her tips and a handy exercise for developing this muscle group:

Change a life today!

Do you know someone who wants or needs to make that big change and turn their health around? If so, please share this video with them where Linda shares details of what Transformance has to offer. We are here to help people make changes in the direction of their goals and to come up with structured strategies to get them there. Share this video and inspire change in your friend’s lives:

Fight against Hunger

If your goal is weight loss, or to reduce unscheduled eating then watch this video from Linda which gives simple Tips & Tricks using water to fight against your hunger cravings:

Learn to Breath

Want to learn some techniques for improving your breathing technique for greater oxygen uptake and improved performance? Check our Transformance’s Tips & Tricks video this week for some simple exercises to try.

 

Coming up…

New Classes!

We have exciting news that we will be launching three new class formats which will be launched in the next couple weeks:

  • Strength – Focusing specifically on the develop of muscle mass and strength gains. This class will not only involve a strength based workout, but will also include an educational component to support participants in understanding how to approach strength based workouts in class and maximise their results
  • Conditioning – The concept of conditioning needs no introduction and is fundamental in our abilities to complete the WOD each day. This class will be designed specifically to increase the heart rate and keep athletes working at a high intensity for an extended duration. If you want to improve your performance in the class WODs, this is the class for you.
  • Olympic lifting Excursion – Taught by coach Noemi, this excursion will focus on developing the olympic lifts, consisting of the ‘Clean & Jerk’ and ‘Snatch’. The class will not only tech technique of the lifts, but also on the development of the muscle groups required to perform these lifts successfully.

Keep an eye out for our next Stundenplan which will be released next week to make sure that you have the chance to participate in these exciting new classes.

CrossFit Open

It is that time of year again where we begin to prepare for the CrossFit Open which will begin on the 10th October. For those who are unfamiliar with the event, the CrossFit Open marks the beginning of our season and is designed to encourage participation from all CrossFit Affiliate members around the world. The event will feature a WOD each week for 5 consecutive weekends, with participants having the opportunity to complete the WOD and log their score online to see where they rank in; their gym, country and even worldwide. All WODs have a scaled option and are available to athletes of all levels.

Transformance Horgen will host the opening event for members of both gyms on Friday 11th October to give members a chance to complete the Open WOD and challenge yourself and see what you are truely capable of. See the event here

Transformance Meilen will host the final event for members of both gyms on Friday 8th November to celebrate the end of the competition and complete the final WOD. See the event here.

Looking forward to seeing you all in class next week. Have a great weekend.

Team Transformance.