Address to the Nation

We have continued the refurbishment of the gym and our big project this week was painting the front. We've painted over the tired red that marked our entrance for so long with our iconic Sleven deep blue. Expect further updates over the coming weeks as we tackle further jobs.

Lastly, expect some exciting news to come out on the nutrition front with our partner pH Nutrition. Liam, Tom and the Sleven team have been hard at work getting a fantastic new product ready for you which we will announce in due course. Further afield, once we have a firm date set for our return, we’re going to run a virtual in-house partner competition.

Love,
Nick, Tim & Loz

QUARANTEAM Round-Up

Today, Day 50, marks the start of the final week of QUARANTEAM! When the challenge has finished in a week's time, we'll be naming the winner who will receive the following prizes:

• Free month's membership at the end of your current plan and if you're not on a membership, your last month free on a 6 or 12 month 3x per week or unlimited membership
• Whey’d prize package
• 5 days delivered Fresh Fitness Food
• Sleven Snapback and T-shirt/vest
• Case of Nocco & box of Barebells bars

It's been an incredibly tight battle at the top between Niall Sheehy and Andy Ward and only 37 points separate them! Matt Salt has clawed his way into 3rd place making for an exciting final week of competition. 

We'll be doing things slightly differently this week: there will be no weekly challenge, instead, we'll have an additional daily challenge. So many of you have taken part in our 7 Day Song Challenge and it was great to see some country music entries for songs that reminded you of Sleven!

We have moved Partner WOD Saturday to 10:00 so that you don't have to workout having just eaten! Hopefully, this new time might get a few more of you WODing but also get you involved in our second edition of our Cook Along with Tom!

This week we've chosen a brunch favourite: smoky mushroom frittata! If you're following a low carb diet or looking to up your protein intake, this simple recipe is for you. To help you fit your macros, you can easily serve with toast or crusty bread to up the carb content. If you need to cut down the fat in the recipe, you can make some easy substitions: turkey bacon, egg whites and light cheese.

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Coach Jamie will be hosting a Zoom session at 11:00 on Sunday 24 May with an appropriate warm-up, scaling options and strategies. We'll be posting demo videos on Saturday night too!

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Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a brunch favourite: smoky mushroom frittata! If you're following a low carb diet or looking to up your protein intake, this simple recipe is for you! To help you fit your macros, you can easily serve with toast or crusty bread to up the carb content. If you need to cut down the fat in the recipe, you can make some easy substitions: turkey bacon, egg whites and light cheese.

5 Foods to Eat Everyday

A Source of Vitamin D

If you're sitting inside all day during quarantine you could be lacking in vitamin D which is produced in your skin in response to sunlight. If you're self-isolating, eating foods rich in vitamin D is become essential. You can find vitamin D in salmon, tuna, eggs yolks, mushrooms and fortified cereals. If you struggle with vitamin D intake, you can also supplement it.

A Source of Omega 3s

Omega 3s are incredibly important to your natural function including heart health, reduction of inflammation, skin health and mental health. Our modern diet has replaced omega 3s with omega 6s and this distorted ratio has been shown to be the cause of numerous diseases. Fish-oil supplementation improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body which is brilliant for recovery from CrossFit workouts and is the reason why CrossFIt HQ has a blanket recommendation to supplement this fatty acid.

Omega 3s can't be found natrually in the body so we need to source it from food and supplementation. Aim to eat 1-2 servings of oily fish a week (salmon, mackerel, trout, sardines) or from chia sees, flax seeds and walnuts.

A Source of Selenium

 
Selenium is an essential mineral and antioxidant that is needed daily for a healthy immune system and it helps to prevent damage to our nerves and cells. Brazil nuts are one of the best sources of selenium but you can also find it in seafood, meat and grains. Many grains are fortified with selenium so look out for that!

Fruits & Vegetables

 
The government recommends you eat 5 a day for a reason! They are packed with essential nutrients we need for health, performance and well-being. Try to aim for 3 colours at every meal to vary your nutrient intake and to keep meals interesting. Vegetables are also dense in nutrients and low in calories so if you need to bulk up a meal, veggies are your best bet.

Protein Dense Food

 
Protein is an essential macronutrient, responsible for many functions in your body including tissue, cells and muscle, as well as making hormones and antibodies. Be sure to aim for a lean palm sized serving at every meal. In the many nutrition challenges we have run, we've found most people under-eat protein despite it being responsible for all your gains!

Stay tuned for part two in the coming weeks.

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Address to the Nation

Boris's address on Sunday gave us some idea of the timescale for a reopening of the gym and it looks as though the earliest that we will be able to reopen is July and that is the best case scenario. This is all we know right now as gym owners and as soon as we know anything further, in terms of timescale or the nature and extent of any restrictions on how we operate after reopening, we will be sure to update you. With the gym closed we’ve been hard at work behind the scenes, finishing the refurbishment of the gym, maintaining kit and making plans for a socially distanced reopening. Expect the gym to be spotless and ready for the new world that we have ahead of us upon your return!
 

With a clearer roadmap of times ahead, we are keen to share some news about initiatives we have planned until our grand reopening. We are looking ahead to June when we expect parts of the economy to kick back into action with many of you returning to work. We are going to bring QUARANTEAM to an end on the 27th of May, meaning just two weeks remain to move up the leaderboard and nab our amazing prizes (more on that below)! We also plan to add some regular Zoom classes and workshops in June as some of you get back to work and try to add structure back into your lives. Lastly, we’re going to run a virtual in-house partner competition from June, so stay tuned for exciting news about that!

Love,
Nick, Tim & Loz

QUARANTEAM Round-Up

Week 7 of QUARANTEAM starts today and we now have a set end to the challenge: the 27th of May! Our winner will be decided by the most adherent participant on Wodify Rise. If we have several winners, the coaches will decide the winner based on community spirit. Have you helped others? Have you shown off your masterpiece, macro friendly recipe on Instagram? Did you reach out to others in times of need?

That being said, we will have one QUARANTEAM winner and prizes are:

• Free month's membership at the end of your current plan and if you're not on a membership, your last month free on a 6 or 12 month 3x per week or unlimited membership
• Whey’d prize package
• 5 days delivered Fresh Fitness Food
• Sleven Snapback and T-shirt/vest
• Case of Nocco & box of Barebells bars

Each of our weekly challenges so far has been focused on fitness (go running, double-unders, mobility), lifestyle (learning a new skill, reading) or nutrition/health (give something up). This week, we've decided to put all of that to one side and just have some fun!

For our 7 Day Song Challenge, each day, we'll ask you to share your favourite song for a given prompt. Easy! The daily prompts are shown below, so you can get thinking.

Make sure that you tag us in your Instagram story - but remember that if you are playing the song in your story, we will be unable to repost it!

We had several entries for this week's cooking challenge: beef & lentil bolognese including a new entry from Rick Taft! We'll let you, the public decide who made the most appealing dish!

Please make sure you tag ???? @slevencrossfit in anything QUARANTEAM related, it's a great way to keep everyone in touch and see what our Sleven family is up to!

Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a nice and simple recipe to start with: Hoisin Chicken Lettuce Cups. You only need the five ingredients listed above and the prep couldn't be simpler! This is a fantastic low carb recipe for those of you who are training a little less but want to keep your protein intake up. You can also batch cook the chicken ahead of time and then build your meal on the day!

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10. Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.

Coach Jamie will be hosting a Zoom session at 11:00 on Sunday 10 May with an appropriate warm-up, scaling options and strategies. We'll be posting demo videos on Saturday night so don't worry if you don't know how to perform an american KB swing!

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Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a nice and simple recipe to start with: Hoisin Chicken Lettuce Cups. You only need the five ingredients listed above and the prep couldn't be simpler! This is a fantastic low carb recipe for those of you who are training a little less but want to keep your protein intake up. You can also batch cook the chicken ahead of time and then build your meal on the day!

Post Training Nutrition

Do I need to be drinking a post-WOD Shake?

There are many variables and you must not overthink it. First and foremost, you need to focus on your goal and your overall calorie and macro consumption throughout the day. If you're getting this wrong, then trying to time your post workout anabolic window is meaningless!

If you are on top of your nutrition, CrossFit WODs generally use a high amount of glucose, the preferred fuel for high intensity or voluminous physical exertion. You should be focusing on replenishing your stores of carbohydrates if you want to be building muscle! Wait, I thought protein built muscle? Yes, it does, but carbs consumed immediately after training provide a powerful means of preventing muscle-loss through the secretion of insulin, a highly anabolic hormone.

In practical terms, post training, aim for a high carb, high protein drink for quick absorption with little fat. If there is any time in the day you are allowed to consume sugar, it's now!

REPAIR, REPLENISH and REHYDRATE

 
Immediately after training and the rest of the day, you should be focusing on the 3 Rs.
 
Repair: Damaged muscle tissue with protein. Protein is key for muscle growth and repair and you should aim for 30-40g of high quality protein of 0.4g per kg body weight.

Replenish: Depending on your training style and type of training session, you'll need to replenish your stores of carbohydrates. Aim for 1g per kg of bodyweight. If you are training again within 24 hours and using similar muscle groups then you need to fill your tanks up quickly.

Rehydrate: You should be drinking around 2L of water a day anyway but immediately after training and especially with this hot weather, you should be looking to rehydrate any lost fluids. If you're doing more than one session a day, this becomes even more imperative and you can add an electrolyte table/powder to your drinks.

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Yesterday, we received a payout for CrossFit HQs "Support Your Local Box" competition and we'd like to send out a massive heartfelt thank you!

Not only was it a fun weekly competition with so many of you participating, many of you found some spare funds at a tough economic time which shows the strength of our community! Needless to say, we can't wait to be back and we've been hard at work behind the scenes to make your return and experience at Sleven the best it can possibly be!

The European Championships

We will be wrapping up the first WOD of the European Championships when this mailer goes out and if you think you've missed the boat to get involved, you haven't! If you would still like to participate, the deadline for score submission is not until Sunday at 23:00 so you have plenty of time to get it done.

If you haven't seen our previous communications, the European Championships is offering a FREE online competition which we will be integrating into our Bodyweight and Bells programming for TWENTY FOUR SLEVEN on Wednesdays. WODs will be released on Mondays for a total of three weeks and three workouts. You don't need any kit if you want to participate in the Bodyweight workouts and all you need for Bells is a 22.5/15 kg dumbbell and a skipping rope!

To sign-up for the competition, all you have to do is click on the below button. Coach Emma will be running a Zoom class on Wednesdays at 18:30 for those wanting a bit of support getting into that "dark place". The session will include a warm-up, strategies and a demonstration of movement standards.

Six Week Nutrition Program

The deadline for our our six week personalised nutrition programs is tomorrow! With holidays and social distractions out the window for the foreseeable future, now is the time to get a head start on your diet.

Member Renata just came off her Six Week Program and has some glowing words about her experience!

QUARANTEAM Round-Up

Week 6 of QUARANTEAM starts today which means your abstention period has come to an end! Hopefully we've helped you develop some good habits and you're not craving whatever it is you gave up too much. We're not professional athletes so the odd beer, glass of wine, digestive biscuits or whatever it is you struggle with won't sabotage your gains but also serve to keep you sane and happy!

Our new weekly task is a CrossFitter's right of passage: the double-under. Learning how to do double-unders can be an insanely frustrating experience - and also a painful one as you whip yourself on missed attempts! Once you have 'got' double-unders (which is often taken to mean managing to to 20 or so unbroken reps on a good day!) it's tempting to stop practicing. 

This week, the task is to work on your double-unders every day, whether you are beginner, intermediate or ninja! For beginners, the task is to spend time each day practicing to get the first, and then a second and so on. For the intermediates, your aim is to work towards more consistent and larger sets. And for the ninjas, your aim to to become even more ninja!

We are aiming for consistent daily practice: it doesn't need to be a lengthy session,10 minutes each day will be plenty. And always spend some time warming up before you begin!

We'll be posting tips, progressions and suggestions for practice throughout the week so stay tuned!

Niall and Andy continued their QUARANTEAM kitchen war by having a crack at our blueberry bark recipe! We also have Alexis Sykes moving quickly up the leaderboard so the leaders need to watch their backs!

Please make sure you tag ???? @slevencrossfit in anything QUARANTEAM related, it's a great way to keep everyone in touch and see what our Sleven family is up to!

Smoothie Saturday is quickly becoming part of many Sleveners' weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week's recipe is a little bit leftfield: Chocolate Beet! The combo of chocolate and beets packs vitamins, minerals, & antioxidants and this smoothie is loaded with protein and carbs which makes for a perfect pre or post training snack! If you're too weirded out by beets, you can always replace with berries.

We're going to switch up the format of our Smoothie Saturdays to a live cook along the following Saturday, on the 16th of May. We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

We'll be testing out recipes this week and we'll let you know in next Sunday's edition which one we decide on! Don't worry, you won't have to buy the book we will provide all the information and give you the whole week to get the ingredients in. Can't wait!

Hero WOD Sunday

Also known as Victory in Europe Day, VE Day marks the Nazis' surrender to allied forces and the end of the war in Europe. The bank holiday this weekend marks the 75th anniversary of this historic moment in British history when Sir Winston Churchill announced the war in Europe had come to an end on 8th May 1945.

Coach Loz designed VE DAY-75 with a rep scheme to match the day fascism was defeated!

75th Anniversary of VE Day
6 Years of war
8th of May
5th Month: May
1900s
45th Year

Coach Jamie will be hosting a Zoom session at 11:00 on Sunday 10 May with an appropriate warm-up, scaling options and strategies. We'll be posting demo videos on Saturday night so don't worry if a devil's thruster sounds too complicated!

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Frequently Asked Questions

Do I have to track my food?
Yes and no. The reason why we ask people to track their calories and macros in the initial stages is to understand how much they are currently eating.Then we can make small changes to align with the targets we set. Once you understand portion sizes and macronutrient balance, you can stop.

I want to get leaner AND stronger, is this program for me?
Ah the number one question we get! And the answer is….yes, this is for you.

All you need to do is choose lean gains or fat loss gradual as your targets on the template. This will keep your intake at a level to support training and only put you in a very slight deficit at certain times. The meal structure and timings are the key to leaning out and getting stronger. When our clients follow the timings consistently they CRUSH it!

You may have heard that it doesn’t matter about timings etc for losing fat. This is kinda correct as your overall intake is most important. But when trying to fuel training, get lean and get strong, meal timings become very important.

I (delete as appropriate) am on holiday, have a worktrip, go out at weekends, Should I still sign-up?
This is possibly the only time in our lives that we will have a clear run of doing nothing but training, sleeping and prepping food. Not only this, we will give you the tools and information to manage going back to normal life, nights out, holidays, weekends away etc.

Component Cooking

If you struggle with meal prep and with quarantine, feel like you're cooking ALL DAY EVERY DAY, we have a solution for you! It's called component cooking. This is our method of breaking down meal prep into each macronutrient and building your meals.⁣ It allows flexibility and to adjust your meals depending on your training.⁣ Not only that, it allows you to maintain variety!.

Step 1: Cook a Protein Source

Either cook or buy pre cooked protein sources.

• Buy or roast a whole chicken, a side of salmon, pre bought turkey meatballs or a side of beef.
• Stir fry some chicken or turkey.
• Boil some eggs (at least 12).
• Use the slow cooker for beef / chicken / beans
• Boil some beans
• Buy some pre cooked tofu
• Vegan sausages
• Keep some of these plain and flavour some with spices and herbs.

Keep some of these plain and flavour some with spices and herbs. Once cooked - place in tupperware or bowls.

Step 2: Cook your Veggies

Think about cooking veg two different ways and buying some raw.

• Meal prep 101 - steamed veg
• Pan fry some asparagus, broccolini and kale in garlic and chilli.
• Tray bake peppers, tomatoes, aubergine and beetroot in herbs and spices.
• Roasted cauliflower
• Buy cucumber, tomatoes, peppers and chop
• Grate some cabbage, carrot and broccoli to make a raw slaw.

Step 3: Cook your Carbs

Again, think about buying some already cooked and some you cook yourself

• Microwave some sweet potato.
• Boil some quinoa and / or rice in some stock.
• Make a pot of black beans with a tin of tomatoes and cumin.
• Roast some potato wedges.
• Bake some butternut squash
• Buy pre cooked grains
• Get some tortilla wraps

Step 4: Add Fats & Flavours

Now you can flavour the meal in any which way you want. This is easily done and allows you to make “different meals” from the same ingredients.

Add Different Fats

• Avocado (make guacamole)
• Seeds
• Nuts
• Olives
• Eggs
• Oils and vinegars

Add Flavours

• Spices
• Lemon / lime juice
• Herbs
• Hummus
• Greek yoghurt
• Chilli sauce

Step 5: Assemble!

What we now have is the base to ANY type of meal. We just build it based on your nutrition plan, your training or what fancy to eat that day! Get your plate or bowl, add the veggies first, then the protein source and top with the carbs, then add fats and sauces.

Component cooking allows you to be flexible with your plan!

Smoothie Saturday is quickly becoming part of many Sleveners' weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week's recipe is a little bit leftfield: Chocolate Beet! The combo of chocolate and beets packs vitamins, minerals, & antioxidants and this smoothie is loaded with protein and carbs which makes for a perfect pre or post training snack! If you're too weirded out by beets, you can always replace with berries.

We're going to switch up the format of our Smoothie Saturdays to a live cook along the following Saturday, on the 16th of May. We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

We'll be testing out recipes this week and we'll let you know in next Sunday's edition which one we decide on! Don't worry, you won't have to buy the book we will provide all the information and give you the whole week to get the ingredients in. Can't wait!

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European Championships

After the success of the Home Alone Open, where we had over 40 Sleveners sign-up, we've been keeping tabs on competitions and initiatives to keep your competitive juices flowing and we've found just the one for you!

The European Championships is offering a FREE online competition which we will be integrating into our Bodyweight and Bells programming for TWENTY FOUR SLEVEN on Wednesdays. WODs will be released on Mondays for a total of three weeks and three workouts. You don't need any kit if you want to participate in the Bodyweight workouts and all you need for Bells is a 22.5/15 kg dumbbell and a skipping rope!

To sign-up for the competition, all you have to do is click on the below button. Coach Emma will be running a Zoom class on Wednesdays at 18:30 for those wanting a bit of support getting into that "dark place". The session will include a warm-up, strategies and a demonstration of movement standards.

QUARANTEAM Round-Up

Week 5 of QUARANTEAM starts today and with the weather taking a sharp turn for the worse, the running task ended just in time! We have a new weekly task - we're giving something up!

Much has been written in the media about the numbers of people drinking more alcohol and overindulging on unhealthy snacks and fizzy drinks. Or perhaps you've found yourself drinking huge amounts of coffee! Let’s use the next week to take a break and to try and establish new habits for the remainder of the lockdown period. 

Not only did Niall Sheehy and Andy Ward continue their QUARANTEAM kitchen war but they are now both sitting pretty at the top of the leaderboard! This week, they had a crack at our black bean breakfast tortilla recipe. We're delighted with their involvement including their reposts on Instagram. Please make sure you tag us in anything QUARANTEAM related, it's a great way to keep everyone in touch and see what our Sleven family is up to! 

Smoothie Saturday is quickly becoming part of many Sleveners' weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week's recipe is Cherry Bakewell! Cherries are packed with antioxidants and anti-inflammatory compounds which may help relieve exercise-induced muscle pain, damage, and inflammation. Coupled with almonds, which contain lots of healthy fats, fiber, magnesium and vitamin E, this is not only a classic flavour combination but a nutritional powerhouse!

After the success of Captain Tom last week, we thought we'd treat you to a Hero WOD every Sunday! This week we're taking on "Loredo", 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue. Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint!

Coach Jamie will be hosting a Zoom session at 11:00 with an appropriate warm-up, scaling options and strategies.

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More Time for Cooking!

Many of you are finding you have a lot more time in the day and there is no better time to get a handle on your nutrition. Gone are the days of picking up whatever you can from Pret and just eating the first thing you can put your hands on. With a little extra time in the day, why not spend it meal prepping? You not only have more time to cook but to plan ahead and go shopping.

With that in mind, we're providing this fantastic recipe pack chock full of ideas. Take the time to choose a couple of your favourites, get the ingredients in and batch cook some food!

As always, make sure you tag ???? @slevencrossfit and @ph_nutrition in your instagram stories!

Six Week Nutrition Program

We love pH Nutrition's Calorie Calculator which determines your daily calorie and macro intake. Once you know this, you have the tools to begin your nutrition journey to achieve your body composition and performance goals. It only takes a couple of days tracking your regular diet to start to see if you're eating a diet that will help you achieve those goals. You might be eating "healthy" but your high carb intake might be sabotaging your weight loss goal or, commonly, your lack of protein might be stopping your gainz train!

If your head is swimming with recipes, macros and calculators, then our six week personalised nutrition program is designed for you! Our step-by-step program is drip fed so you are not overwhelmed at any point. Making manageable, small changes will allow you to build momentum and not get crushed by a tsunami of stress and confusion. We have a structured plan to follow for the six weeks and clear advice on how to progress beyond this.

With holidays and social distractions out the window for the foreseeable future, now is the time to get a head start on your diet. The habits and information you learn now will last well beyond quarantine!

Smoothie Saturday is quickly becoming part of many Sleveners' weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week's recipe is Cherry Bakewell! Cherries are packed with antioxidants and anti-inflammatory compounds which may help relieve exercise-induced muscle pain, damage, and inflammation. Coupled with almonds, which contain lots of healthy fats, fiber, magnesium and vitamin E, this is not only a classic flavour combination but a nutritional powerhouse!

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QUARANTEAM Round-Up

Week 4 of QUARANTEAM starts today! Our third weekly task, to learn something has come to an end. The goal of our weekly task is to change habits and get you doing something you wouldn't normally do day-to-day.  Many of us have a love-hate relationship with running, but there has never been a better time to run: the weather is ideal and, with gyms closed, it’s a great way to get some exercise done. Our new weekly task is to run for 60 minutes over the course of the week. Break this up however you wish: 3 or 4 shorter runs or a couple of longer efforts.

Make sure you ready your daily QUARANTEAM email for tips on how to get the best out of this task, especially if you're new to running!

Niall Sheehy and Andy Ward continued their QUARANTEAM kitchen war. This week, they had a crack at our banana cashew muffin recipe. Considering Andy is a chef by trade, we feel like he has a slight advantage over poor old Niall who has never baked in his life! With social distancing, we're not able to taste test but we'll let you make your own decision!

Last week's QUARANTEAM leader, Fokion Sanoudos, has consolidated his position and even extended it! A great way to pip him to that top spot is to do well in our weekly quiz on Friday nights. This week we're adding a baby picture round. Make sure you send us a baby picture to be included in the quiz and let's see how well we know each other!

TWENTY FOUR SLEVEN

Although we are all missing Sleven, we hope you're all following TWENTY FOUR SLEVEN to keep up your daily dose of training. We publish the bodyweight programme complete with videos of the movements on Instagram each evening. If you check out our Instagram stories, I also post an easy to follow warm up to get you prepped for the session.

If you are lucky enough to own some kit - namely some dumbbells and/or a kettlebell, we also have a version of the programme that incorporates use of this kit called BELLS. BOTH versions of TWENTY FOUR SLEVEN are posted on Wodify each night at 20:00 for the following day, along with tips for the workout and points of performance for each of the movements.

Sometimes, it is not as simple as swapping out bands for a dumbbell and although the workout will be similar, some changes to rep schemes and movements are made to accommodate use of this kit whilst maintaining the integrity of the workout. So if you are using kit, make sure you check Wodify for how best to incorporate it into your training and don't just swap a band for a heavy kettlebell!

If you are following TWENTY FOUR SLEVEN, we'd love to hear from you, so please email us your feedback to let us know how you are getting on.

Love,
Coach Loz

Smoothie Saturday is quickly becoming part of many Sleveners' weekly routine! Not only do you get to try out a new recipe but chat with nutritionist Tom on the hot topics of the week. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

This week's recipe is Apple Pecan! Pecan nuts are a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Coupled with the fibre rich apples and protein this is a great mid afternoon smoothie.

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We have a little treat in store for you on Wednesday led by Coach Emma! CrossFit is about constantly varied training, but that doesn’t mean the training is random. Saying that, we're switching up our regular programming and adding a little bit of randomness. The WOD is simple, spell your name: first, middle and last based on the movements assigned for each letter and do it for 20 minutes!

Coach Emma will be hosting a  Zoom class on Wednesday evening at 18:30 so you we can all suffer together. Take a look at the movements, familiarise yourself with the format and have it written down ready for the WOD!

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