Sunday a day of rest & Atlas Stones…

Sunday a day of rest, relaxation and atlas stones… Well done to the Sunday morning atlas stone moving crew who were almost hired by a passing irish traveller on a labourers day rate of £150 per person, so amazed was he by their concrete moving prowess. This following weekend will see myself away on a CrossFit Powerlifting Course, which will of course give me chance to wear my CrossFit t-shirts and trainers, hooray! OCR Back 2 the Trenches Obstacle Course Race So far we have a team of eight confirmed. If you definitely want to come let me know and I will book us all in. You’ll be looking at completing a 6k obstacle course race in Redhill on the 2nd November. Tell me if you’d like to book and I’ll sign us in as a team so we get a discount. http://www.back2thetrenches.co.uk Knacker Cracker 10k Trail Race New Years Day This is a fancy dress race if you like, just come in your running gear if you’re a party pooper. This will fill up quickly so if you’re interested in taking on Box Hill four times then come with us. http://www.trionium.com/knackercracker/ The week ahead looks like this… Monday 6am to 6pm Open Gym Members, personal trainers or pre-arranged drop in can come down and use the gym for training. 6pm to 7pm CrossFit Start New to CrossFit and just plain rubbish at everything? Too scared to come down to the gym because you know we’ll just rip the piss out of you for a whole hour for being such a pansy? Start here, we all did and now...

Trionium Knacker Cracker 10k 2015

We are running a 10k trail race on New Years Day at 11am at Box Hill in Dorking and would love it if you could join us. We’re also thinking that as most people do this race in fancy dress it is our time to shine. The team so far is… Paul – Christmas Pudding Rob D – Boxer Nicola B – Undecided Spencer – Thinks he’s going as a ‘runner’, this is not allowed Ana – Undecided James B – Sexy Fairy (he can defo pull this off!) We’re also looking at getting a team together for Surrey Half, Tough Mudder 2015 and various other running inspired activities. Regards Paul Elliott-Smith The White Noise Gym The first real gym in...

Short & Sweet…. Probably

Hello and welcome to the weekly-ish newsletter, I am going to keep this email short and sweet which usually means that it ends up being quite long and in-depth. This week was another good week at the gym or White Noise CrossFit Staines as some of you like to call it in full when we’re conversing, you cheeky full name monkeys. This week saw Paul, all round exercise guru and nice guy return to the gym for more diabolical scheming of an exercise nature. It saw Hannah depart, our Yoga teacher, our CrossFit aficionado and serial lifter of the 60kg atlas stones… “Why!” I howled when I found out, “Why must you leave us!!!” “There’s just too much going on in my life to fit in the sessions Pauly Bae” she replied “Noooooooooooooooooooooooooooooooooo!!!!!……….” I whispered. With that she turned and walked out of our lives. Reflecting back on the conversation perhaps if I’d just said the long drawn out ‘No’ louder she may of stayed, we’ll never know. But with Hannah departing this has seen the introduction of Rob a new CrossFit coach of such high calibre that it makes me excited just typing these words into the keyboard on how fantastic this development to the gym actually is. Welcome Rob!! Change of session times (mainly for Al who has had a session time nightmare this week) Weekly we now have… Monday 6pm CrossFit Start 7pm CrossFit Tuesday 10am WOW CrossFit 7pm CrossFit Wednesday 7pm CrossFit Thursday 10am WOW CrossFit 7pm CrossFit 8:30pm Olympic Weight Lifting Friday 6pm TFI Friday CrossFit Sunday 10am CrossFit Strongman Sunday I am looking...

05092014 WOD

Warm Up Do this 1x… Skipping or star jumps 1min Dynamic Arms Skipping star jumps 1min Then 3x… 30 secs step ups 30 secs squats Then 3x… 5 press ups 5 Burpees Then 3x… 3x bear crawl into wall walks 6x box jumps Short, Sweet, Brutal WOD 5min AMRAP Burpees Rest 5 mins 5min AMRAP Squats Rest 5 mins 1 mile run for...

Hello Special Pants

Have you missed me? I’ve been off for the last week crying and sleeping and trying to pretend I’m on holiday, in the rain, in my own house, with my five children, and their numerous greedy friends with a broken dishwasher. Believe me when I say it’s going to be good to get back, because… I fucking mean it. Now I’m restructuring slightly and this will probably take the rest of September to implement but we will have the following developments… CrossFit on five nights a week Monday to Friday. CrossFit starting early mornings. CrossFit Kids Saturday morning. Yoga & CrossFit Strongman Sunday morning. More coaches for your training enjoyment Specific conditioning sessions which will include more running A White Noise CrossFit Team to go to CrossFit comps and support to individuals who wish to do this I’ll keep you unto date with the new schedule as it’s put together and email you out at the weekend. Personal Training Email me to book in PT please   Regards Paul Elliott-Smith The White Noise Gym The first real gym in...