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.

Increase NEAT

Tom’s Top Tip - if you are taking work calls and don’t have to make notes, do it whilst walking around the house or up and down the stairs, or just air squat! Seriously, making sure you are moving every 20-30 minutes is essential.

Q&A with Liam

• Macros
• Are you burning more in your home workouts?
• Abstainer or Moderator
• Snacking - be proactive!

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There is plenty going on at Sleven, on top of our daily TWENTY FOUR SLEVEN programming we are hitting you daily with QUARANTEAM, Q&As, Smoothie Saturdays, Zoom classes, quiz nights and recipes!

With the period of self-isolation beginning to drag, it's important to keep active both mentally and physically but it's also important to keep some perspective and not beat yourself up too much if you're lacking motivation and feeling down. Remember, what you're seeing on Instagram is not reality so comparing yourself to others is only going to be detrimental!

It goes without saying that Sleven is here if you need us, just send us a quick email or message!

That's a wrap! We're so pleased with not only the turnout but the continued participation in the Home Alone Open. The final scores are in and we'd like to take this opportunity to shower praise on two of our athletes!

First off, Sleven's top place finisher came in 3rd place overall in a field of over 300! Rufus Kleinwort showed that consistency is key in competitions with so many athletes and his lowest placing was 15th, no small feat. His top place finish was 5th, in the first WOD "Black Jacks" which contained a dizzying 231 burpees. Rufus proudly passed all video checks of his WODs keeping true to the standards throughout.
 

Our top placed female, Holly Ni Raghallaigh just missed the podium by 1 position with a 4th place finish. The best way to describe Holly's performance overall is her comfort in that "dark place", that sort of CrossFitter's Nirvana, that mental place we all know where every muscle is screaming for you to stop but Holly has shown time and again an ability to turn this off and push through. Holly hates praise but her hard work over the course of the year and her dedication to strict gymnastics and conditioning is paying off!

QUARANTEAM Round-Up

Today marks the beginning of Week 3 of QUARANTEAM! Our second weekly task has come to an end and hopefully, the introduction of GOWOD to your daily routine is seeing great benefits. With regular testing, the app allows you to check your progress and see concrete results which is a CrossFit nerd's dream. We have been in touch with many of you over the week and hearing some great results and feedback.

Our new weekly task is to learn something new. We have provided myriad suggestions across a whole range of subjects and topics which could interest you. Whether you are looking to develop yourself in your profession, take on a new hobby or delve into a topic you've always found interesting, now is your chance! For example, Coach Nick is undertaking a course in Photoshop, Coach Loz is learning how to braid her hair and Coach Tim is finally learning to touch type. What are you going to learn? Make sure you mention us on Instagram so we and your fellow members can see what you're up to!

We have a new QUARANTEAM leader: Fokion Sanoudos! Despite only being a member for a few weeks and currently self-isolating in Greece, Fokion has been involved in every aspect of QURANTEAM and even won a couple of rounds of bingo on Friday night! We reached out to Fokion and he's loving QUARANTEAM "Honestly, being part of the Sleven community, even from far away, and having the chance to have an almost normal human interaction ???? it's really relaxing."

Niall Sheehy and Andy Ward deserve mentions for their stellar performances so far coming in second and third respectively. Look at their efforts for overnight oats below!

Friday Quiz Night!

We're upping the level of our Quiz night with a bit of technology! We will be running the Quiz via Zoom as before but this time with the help of some trivia software. There's nothing exrtra you have to do, simply login via Zoom and have a pen and paper handy. We have several categories to test your knowledge, ranging from sport to Disney movies!

There are QUARANTEAM points up for grabs so don't miss this opportunity to move up the leaderboard.

We had a brilliant turnout for our Smoothie Saturday where we talked smoothie recipes, nutrition, training and even compared life to a WOD! We're hosting it again on Saturday 18th April at 11:00. 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.

Our carrot cake smoothie has anti-inflammatory nutrients and some excellent carb sources making this one of our favourite training day smoothies. If you don't have the ingredients for this smoothie, make your own or just settle in with a cup of coffee!

This Sunday marks the final day of The Support Your Local Box Fundraiser! It's a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. We had a fantastic turnout last Sunday and we'll be running another Zoom class this Sunday at 11:00.

Registration and score submission runs for the 3 week duration of the competition so don't worry if you're late to the game! Also, you don't need to sign-up to take part in the Zoom class, everyone is welcome!

The deadline to submit your scores for all three workouts is Friday 24 April.

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We had a brilliant turnout for our Smoothie Saturday yesterday where we talked smoothie recipes, nutrition, training and even compared life to a WOD! We're hosting it again on Saturday 18th April at 11:00. 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.

Our carrot cake smoothie has anti-inflammatory nutrients and some excellent carb sources making this one of our favourite training day smoothies. If you don't have the ingredients for this smoothie, make your own or just settle in with a cup of coffee!

Quarantine Shopping Tips

Is this Smoothie Healthy?

During our Saturday Smoothie with Tom, we were asked this question and in short, the answer depends! Why does it depend if it has fruit, oats, some protein and low in fat? All sounds good to me! Well, yes, but what else are you eating for the rest of the day and does it fit with the bigger picture?

We have asked you before to calculate your daily calories and macros using pH Nutrition's Calorie Calculator. Once you know this, you have the tools to know whether something is healthy or not and fits in with your prescribed diet for the day. You will have heard your fellow Sleveners at the gym say that some new protein donut has "good macros", but what does that mean? It means the macros are balanced and won't blow out your eating for the rest of the day. Keeping your meals and snacks balanced is key to keeping on track with your diet.

If you haven't already, check out the guide below on tracking your macros and see how your "healthy smoothie" or your "favourite healthy meal" fits in with the big picture and start to get a grip on your nutrition!

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There is plenty going on at Sleven, on top of our daily programming we are hitting you daily with QUARANTEAM, Q&As, recipes, zoom classes, bingo nights and competitions! Below is a condensed schedule of ongoing events.

Our 6 week nutrition programs have a new intake TOMORROW! Secure your spot now for the intake.

Our Six Week Nutrition Programs Include:

• Personal Nutrition Coach
• Accountability
• Personalised Calories and Macros
• Simplified Nutrition Guide
• 3 Recipe & Meal Plan Packs 
• pH Nutrition App Access

A lot of online plans are just one big information dump and you end up reading about things that you are nowhere near ready to take on board.

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. Read more about our programs here!

Sleven has had an amazing turnout for the Home Alone Open and it's been fantastic seeing so many of you share videos on our Instagram! Competition at the top of the leaderboard is fierce and there are several Sleven athletes in with a good chance of the podium! Checkout the final results of WFH 4, "Core this Will Hurt" with many Sleveners peppered about in the top 10, including Dario de Zan who won the male division!

The competition comes to a close with the final WFH, "Burning Burpees" announced this morning. Coach Jamie will be running a Zoom class tomorrow at 18:30. There will be a warm-up included and shared misery!

Bingo Night

After the success of last week's Pub Quiz, this Friday we're hosting Bingo Night! You're in for another night of stay at home antics and we hope you know your Pokémon!

This isn't just bingo, there will be party games, quiz rounds and even races! There are QUARANTEAM points up for grabs so don't miss this opportunity to get up that leaderboard.

Smoothie Saturday

Our lives have changed irrevocably for the forseeable future and we're sure you have many questions about nutrition. Tom is hosting a very informal, live Q&A on Saturday at 11AM on Zoom to answer all of your nutrition questions. Pop in to say hi, whip up a smoothie, learn something new and have a chat with your fellow Sleveners. Make sure you mute before blending!

You can make the below smoothie or if you prefer, make your own special smoothie but be sure to share the recipe in the Facebook group!

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. We had a fantastic turnout last Sunday and we'll be running another Zoom class this Sunday at 11:00.

Registration and score submission runs for the 3 week duration of the competition so don't worry if you're late to the game! Also, you don't need to sign-up to take part in the Zoom class, everyone is welcome!

The deadline to submit your scores for all three workouts is Friday 24 April.

QUARANTEAM Round-Up

Today marks the beginning of the second week of QUARANTEAM! We've seen so many of you get involved with our final figure coming to 126 participants! We're hoping this initiative is helping you to keep your days full and more productive. The first weekly task also came to an end, reading for an hour a day, and we hope this has helped rekindle a lost love for reading for many of you. Our new weekly task is mobility, everyone's favourite! With all the extra sitting down we're doing, taking some time in the middle of the day to mobilise will serve you well.

The competition at the top of the leaderboard has been fierce. Our week 1 winner and not coincidentally, Sleven Pub Quiz Champion is Niall Sheehy! Niall has been incredible, taking part in everything from zoom classes, cooking up a storm in his kitchen or just providing general banter. Let's see what his bingo skills are like!

We have plenty in store for you this week from fitness related activities, to nutrition and a few surprises up our sleeves!

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Many of you will be wondering why we tasked you with tracking macros as part of QUARANTEAM this morning. Knowing what you're eating and how much you should eat is crucial in taking control of your nutrition. With the added time at home, this is the perfect time to get your nutrition dialled in. Our personalised Six Week Nutrition Program will help you achieve your goal whether it's fat loss or strength and it starts this Thursday!

Our six week programs will provide you with the following:

Personal Nutrition Coach - Tom is not someone that you just check in with and get generic praise from. He will help you navigate obstacles that would have previously caused you to give up in frustration and constantly empower you with the kind of knowledge that puts you in the driver’s seat of your diet. Under normal circumstances, Tom is at the box a few days a week to help keep you accountable and answer any questions or concerns you have face-to-face. During the lock-down period, he will be communicating with you via emails, WhatsApp and video calls.

Accountability - This is one of the key areas in making progress with your nutrition. We use a mixture of our app, email and your check-ins with Tom to ensure you stay on track.

Personalised calories and macros - We provide the framework and you personalise the details to make your diet fit perfectly into your lifestyle. You can customise everything from your calories to your meal timings. We have recently added automatic recipe calculations as well so no more trying to figure out how much you should be eating to hit your targets

Simplified nutrition guide -  Our easy to follow nutrition guide will ensure you start your program on the right foot and answer any initial questions you have to ensure you experience zero uncertainty at the start of your journey.

3 Recipe & Meal Plan Packs - For the times you struggle with inspiration or feel like the pressure of decision making is too much you can refer to these packs that come complete with MyFitnessPal barcodes (no more entering a million ingredients in!)

pH Nutrition App Access - It’s nice to have some data to track your progress alongside how you are feeling and performing. Our app provides you with a one-stop-shop of progress checking so you can make sure you are on the road to progress.

Our step-by-step six week program is designed for those who perform any kind of functional fitness. It is delivered through our app and we drip feed the program so you are not overwhelmed at any point!

That’s a real issue with a lot of online plans, they are just one big information dump and you end up reading about things that you are nowhere near ready to take on board.

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!

Morning Coffee with Tom

Our lives have changed irrevocably for the forseeable future and we're sure you have many questions about nutrition. Tom will host a live Q&A on Saturday 11 April at 11AM on Zoom to answer all of your burning nutrition questions. Log in to say hi, learn something and have a chat with your fellow Sleveners. There will be no working out!

Morning Coffee with Tom
Meeting ID: 150 324 316
Password: 711711

Boredom Eating

We have all had to deal with boredom eating more recently and although there is not a simple answer here are a few tips that may help:

Q&A with Liam

In case you missed it on Thursday, we've got a fantastic Q&A with Liam where he answers some hot topics!

• Boredom Eating
• Alcohol
• Adjusting Calories & Macros
• Tips on Planning Meals

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The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. You can do the workouts from home. You do not need a judge. You do not need to have your scores validated by an affiliate, and you do not need to film your performance. Each workout will come in two versions: “Rx'd” for those who are accustomed to CrossFit training and “scaled” for those new to CrossFit training and/or without access to common workout equipment.

Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags. 

Registration is now OPEN on the Crossfit Games website and will remain open for the duration of the competition. The first workout will be released on Friday 3 April. We will do the WODs as part of our regular TWENTY FOUR SLEVEN programming on Sundays, starting this Sunday 5 April. To get that special CrossFit Open FNL feeling, we will be hosting a zoom session each Sunday at 11:00.

The deadline to submit your scores for all three workouts is Friday 24 April.

How to get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. 

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. When the competition closes, the proceeds will be distributed to Sleven in accordance with our roster of supporters. CrossFit, Inc. will distribute all registration funds to Sleven.

Sleven has had an amazing turnout for the Home Alone Open and it's been fantastic seeing so many of you share videos on our Instagram! We are the box with most entries in the competition with 40 which we are extremely proud of.

We have several members placing high up on the leaderboard and with 4 workouts remaining, there's everything to play for!

We already have members organising group Zoom sessions and wanted to open up a session to the whole membership! On Saturday, at 11am, we will host the Home Alone Open WFH 4 with coach Jamie! There will be a warm-up included and top bantz!

TWENTY FOUR SLEVEN goes Global!

The response we have had to our TWENTY FOUR SLEVEN programme has been nothing short of sensational. We have had members, ex-members and welcomed many new members to the Sleven family. This week, in addition to the Bodyweight option, we added a Bells option for those lucky enough to have some kit at home. We will continue to add and improve to the programming as we go along, we're only getting started!

What's been most impressive is the amount of participants we've had worldwide. We are putting together some promo videos and would love to include originals of you doing your workouts all over the globe. If you'd like to be part of this video, can you please send us a copy?

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COVID-19 has produced the most unprecedented and unimaginable circumstances, interrupting our lives, routines, social interaction and daily habits - and we don’t know for how long! We believe that the best chance for us to remain happy, fit and healthy through this period of confinement is by helping and supporting each other and getting through it together. We’re launching SLEVEN QUARANTEAM to help keep you busy, with daily and weekly activities and to provide a way to keep the Sleven community engaged as one team through our quarantine!

SLEVEN QUARANTEAM is more than an accountability challenge, it will consist of daily activities, some familiar such as our TWENTY FOUR SLEVEN fitness programme but with others, too, to keep things fresh and interesting. It will also include online social events. We’ll be running the challenge through Wodify Rise, an easy-to-use app so you’ll have everything that you need in one place.

How Much Does it Cost?

SLEVEN QUARANTEAM is FREE and is available for current members, former friends of Sleven and the public - for everyone! It doesn’t matter where you are in the world, we’re here to keep you accountable. Get your flatmates, friends and family involved, we think everyone can benefit and we’d love to welcome them to the Sleven family.

We’ll be kicking things off on Wednesday 1st April, so make sure that you sign-up in the next two days. What are you waiting for?!

How Does it Work?

Each morning, at 6am, you'll receive an email with your day’s tasks and activities to check off in Wodify Rise. Don’t worry, you won’t be inundated with a flurry of annoying chores that will rapidly become just a box ticking exercise. There will be a maximum of 3 tasks per day, including a continuing weekly activity that changes every Wednesday. We are going to get you reading the first week so now’s the time to order that book you’ve always wanted to read!

We will choose tasks and activities from the categories below:

Fitness
This will largely consist of completing TWENTY FOUR SLEVEN workouts and the Home Alone Open. We will be including rest days, mobility work and extra credit such as going for a run (I know, terrible!) as well as including other fitness challenges.
 

Nutrition
In partnership with pH nutrition, QUARANTEAM will help and guide  you to gold standard nutrition principles and also provide some accountability. We know that many of you are having issues with boredom eating or not knowing how to reduce calories in balance with reduced activity levels during this stay home period - and we’re here to help! Tasks will include  meal prepping, trying out new recipes and learning about (or returning to!) tracking your macros. The next pH nutrition 6-week personalised fat loss or strength nutrition intake starts on Thursday 9th April and if you’ve ever wondered what it’s all about, QUARANTEAM will help ease you into it.

Lifestyle
It’s easy to settle into an unhealthy and unrewarding daily routine at this time and so we’ll be including tasks to help you try and avoid this. Now is the time to pick up the book that you’ve been meaning to start or to learn something new, whether it’s cooking, typing, a new language or fitness principles, we’ll help get you started.

Social
Just because we’re at home doesn’t mean we can’t stay connected. We’re going to see the return of FNL, QUARANTEAM style! Let your hair down every Friday night with your Sleven mates online with pub quizzes, bingo nights and other social activities. We can even cook chicken and rice for the after FNL Nando’s!

How Long Does it Last?

QUARANTEAM will last the duration of the lockdown. While we don't know how long that will be, rest assured, we’ll be here with you for the long haul. We want QUARANTEAM to improve your life over this period and we’ve designed it so that the activities we involve you in are fun, varied, rewarding and most importantly, sustainable over what is likely to be a lengthy period.

There will be Prizes!

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 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

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A Note from Tim & Nick

In the space of two weeks, our lives have changed in ways we could never have imagined a month ago. Whether you are a lawyer, doctor, financier, consultant, musician, actor, chef or computer programmer, your life has irrevocably changed. We created Sleven to be a home from home, with our membership from all over the world, we're proud to be your London family. Social distancing and self-isolation has put a dagger into the heart of Sleven, our community.

They say necessity is the mother of invention and we've had to adapt, quickly! Knowing we were approaching closure, we had to move our whole business online. We've been keeping abreast of news in the worldwide CrossFit community, what's working and what isn't and we had to think of a way that we could best serve ALL our members. How can we get you moving if you're stuck in a tiny flat, self-isolating with no kit? Within days, we came up with the idea of TWENTY FOUR SLEVEN, filmed over 100 movement demos, created new branding, a launch video and press release and put it out to you.

In times of turmoil, exercise might be at the back of your mind so we made the programming incredibly accessible and something you can set aside some time in your day to do. With strength and mobility work included, it should keep you ticking along until you find your feet again and figure out what's going on. As you can imagine, social media is awash with people WODing from their amazing garage gyms, there are literally thousands of WODs flying around and influencers are virtue signalling about all the exercise they're doing. Our advice is: cut out the noise and keep it simple. Don’t be too hard on yourself if people you know appear to be training like nothing has happened!

We've been hard at work on other new projects to bring you in the coming weeks and months. The first of these is to integrate the Home Alone Open into our regular programming. This will mark the point at which we up the ante and get a bit more of what all CrossFitters crave: intensity! Scroll down for more information and you can sign-up for it directly from this newsletter. Coach Loz also discusses how TWENTY FOUR SLEVEN will evolve over time in her message below. Next week, we will be releasing a fantastic new product that will help keep you motivated and accountable. We're super excited about it and we can't wait to show it to you. If we're to be isolated for months on end, then we need a way to stay connected and have some sort of semblance of regular life. 

Lastly, we wanted to send a heartfelt message of gratitude to all of you, our members. We've received hundreds of emails in the past few days, some members demonstrating support and others concerned over the tough economic situations they face. We're confronted with some difficult times ahead and this will be a test of our strength as a community. We need to make sure we all get through this together, so that Sleven thrives when this whole mess gets resolved. That means that we not only have our lovely arch to return to but everyone comes back, eager to touch a barbell again! If you haven't heard from your CrossFit BFF in the past few days, make sure you send them a message asking them how they're doing!

It goes without saying, anything you need from us, do not hesitate to email, message or give us a call on 07766234636.

Love,
Tim & Nick

A Message from Coach Loz

TWENTY FOUR SLEVEN is our at home, online programme to keep you moving, even if you're stuck in your tiny London flat during these strange times.

This programme is designed to be simple and there is no need for ANY kit. Some people are self-isolating and we wanted this to be accessible for everyone, wherever you are! Movements can be done with or without resistance bands, so if you're waiting for Amazon to deliver them you can still get cracking! 

BUT...don’t let the simplicity fool you. TWENTY FOUR SLEVEN will help build and maintain your strength, mobility and fitness whilst you are at home. 

TWENTY FOUR SLEVEN is divided into 3 sections:

Successories: 
If you have no kit at home, you aren't able to go heavy so we have incorporated what we call successories into your new strength program. Successories are accessory movements that include funky movements like the bulgarian split squat that will help build and maintain your strength. We will incorporate tempos, static holds, and unilateral movements using a combination of bands and bodyweight. 

WFH:
Your daily WOD from Home that will vary in movements, length and intensity each day. We will have  workouts for time, AMRAPS, EMOMs and interval training with interesting rep schemes to keep you motivated, get your heart pumping and your sweat on!

Finisher: 
Just to ensure you have really emptied the tank, most days will include a short, sharp finisher so you end your workout on a high.

We have kept things simple to start with as we all adjust to this new way of life around exercise, work and life in general. Moving forward, we're upping the intensity and making new additions to the programme as we've now begun to settle into our new routines.

New Additions to the Programme

If you are lucky enough to own some kit, I have some great news for you! Starting Monday, TWENTY FOUR SLEVEN will have an option for those of you with a basic set-up at home. I will programme with the assumption that you have a kettlebell and two dumbbells. Even if you only have one of these bits of kit, you will easily be able to follow along at home. I have included an example of how yesterday's WOD would have looked below.

Not only are we adding a kit option, but as of Saturday morning, I will be adding warm-up ideas to our Instagram stories so that you can prepare yourself for the session at hand. 

TWENTY FOUR SLEVEN is new territory for us, so your feedback is greatly appreciated and encouraged. Please email us with suggestions, what worked and what didn’t and of course, any workouts you’d like us to programme!

Love,
Coach Loz

The Home Alone Open is a 2 week, online competition to allow you to compete while you're at home and staying fit and healthy! Whey’d have created 6 bodyweight workouts, no equipment required, each one programmed by Emma McQuaid - a CrossFit Games athlete, Irish National Champion & 7th in 2020 CrossFit Open! This is a great initiative, providing an opportunity to interact and pit ourselves against CrossFitters around the world.

What do I need to do?

Absolutely nothing! We will be including each of the Home Alone Open workouts as they are released as our daily WFH.

The Home Alone Open will be posting the first workout this Friday at 8am. We will include this WFH in Saturday's TWENTY FOUR SLEVEN programming, released Friday night at 8pm:

How Much Does it Cost?

Again, absolutely NOTHING! Our programming won't change and you'll still receive TWENTY FOUR SLEVEN as you normally do.

For the more competitive CrossFitter, this allows you to go head-to-head with some of the fittest on earth, all from your own home! You can get full details, including registration by clicking the button below. To compete online, the charge is £1.

If you’re not interested in competing and you just want to do a daily workout, that’s fine! The workouts will be included in our programme, together with appropriate scaling options and a Successories piece that will prep you for the WFH.

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The Home Alone Open is a 2 week, online competition to keep you competing at home and staying fit and healthy! Whey’d have created 6 bodyweight workouts, no equipment required, each one programmed by Emma McQuaid - a CrossFit Games athlete, Irish National Champion & 7th in 2020 CrossFit Open! This is a great initiative, providing an opportunity to interact and pit ourselves against CrossFitters around the world.

What do I need to do?

Absolutely nothing! We will be including each of the Home Alone Open workouts as they are released as our daily WFH.

The Home Alone Open will be posting the first workout this Friday at 8am. We will include this WFH in Saturday's TWENTY FOUR SLEVEN programming, released Friday night at 8pm:

How Much Does it Cost?

Again, absolutely NOTHING! Our programming won't change and you'll still receive TWENTY FOUR SLEVEN as you normally do.

For the more competitive CrossFitter, this allows you to go head-to-head with some of the fittest on earth, all from your own home! You can get full details, including registration by clicking the button below. To compete online, the charge is £1.

If you’re not interested in competing and you just want to do a daily workout, that’s fine! The workouts will be included in our programme, together with appropriate scaling options and a Successories piece that will prep you for the WFH.

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TWENTY FOUR SLEVEN is our at home, online strength & conditioning programme to keep you moving, even if you're stuck in a tiny urban flat, wherever you are in the world! We have produced a library of videos to show how to perform the less common, more technical movements to help you navigate your way through each day’s programme. The full details of these workouts will be posted on Wodify and Instagram each evening at 20:00 GMT for the following day.

The programme is designed to be simple and there is no need for ANY kit. We do include resistance bands in some of the workouts (we provide links to purchase further down). Some people are self-isolating and we wanted this to be accessible for everyone, wherever you are! Movements can be done with or without resistance bands, so if you're waiting for Amazon to deliver them, you can still get cracking.

BUT...don’t let the simplicity fool you. TWENTY FOUR SLEVEN will help build and maintain your strength, mobility and fitness whilst you are at home. 

Successories

If you have no kit at home, you aren't able to go heavy so we have incorporated what we call successories into your new strength program. Successories are functional bodybuilding style home workouts with accessory movements like the bulgarian split squat that will help build and maintain your strength. We will incorporate tempos, static holds, and unilateral movements using a combination of bands and bodyweight.

Below is an example of one of our chest days!

WOD From Home

WFH are conditioning workouts to get your heart racing and develop and improve your fitness. These workouts will be designed to require no equipment other than a skipping rope and the recommended bands. WFH will vary in movements, length and intensity each day. We will have  workouts for time, AMRAPS, EMOMs and interval training with interesting rep schemes to keep you motivated, get your heart pumping and your sweat on!

Finisher: 
Just to ensure you have really emptied the tank, most days will include a short, sharp finisher so you end your workout on a high.
 

What do I Need?

All you need is your trusty Sleven skipping rope (or any skipping rope), a thin resistance red or black band and a hip circle! We've included a couple of links to suitable bands below which you can easily purchase off Amazon. If the ones shown aren't available, ANY similar ones will do. If you're in doubt between red or black, get the red one!

When & Where Will it be Posted?

The TWENTY FOUR SLEVEN programme will be published daily at 20:00 for the following day on both Wodify and our social media platforms. On Wodify you will find a daily TWENTY FOUR SLEVEN class at midday. We encourage you to reserve and sign-in to this virtual class so that you will be able to post your scores. We expect fierce rivalry on that leaderboard!

We have filmed demo videos which we will post each evening to Instagram and warm-ups on our Instagram stories so you know exactly what to do.

If you're unsure about something or you're having issues with Wodify, just click on the button below and we'd be delighted to help!

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