Welcome
This page is your introduction to the Box, your new home away from home, CrossFit Ickenham.
Firstly, we would all like to give you a warm welcome to CrossFit Ickenham. Secondly, congratulations on taking the first step towards a healthier, fitter you.
CrossFit Ickenham is not just a gym; it’s a community and lifestyle.
We train as individuals but work out as a community. We support, cheer, assist, push and motivate one another. The last one to finish gets the biggest cheers! We do not put our equipment away or leave until our teammates are finished.
We hope this information will give you a little more understanding about your new home and help you transition into the new you. We are here to guide you on that journey, if you have questions at all, just ask!
There is some very useful information to help you settle in here. It’s not complete, so if you can’t find what you want, we are always around to fill in the gaps.
Getting In Touch
There’s always a time when you need to contact us. Please use +44 7488 881060. This number will get thought us at all times and some-one will pick up. Please save the number in your contact list, and name it ‘CrossFit Ickenham’ so you never miss anything.
If you need to talk, please use our main line: 01895 676017.
General Info to Get Started
PARKING
We do have our own car park to the side of the Box. It can take quite a few cars, however, please be careful of blocking other members in. Please do not block access to the containers at the rear of the Box.
The parking spaces to the front of the Box are for coaches, so please do not use them. If the car park has no space, please ask before parking in either of these spaces as a coach may be arriving to take a class.
We have access to the Box and car park across Bainbridge Auctioneers land. We do not have any rights to park cars on this land so please do not park there when coming to train.
WHAT TO DO IF YOU ARE EARLY FOR CLASS
In normal situations this would be our standard process.
‘We all like to be early for our session. That’s not a problem. Please stand to the front of the Box by the stairs and door to the toilet. Don’t stand in front of the reception as it creates issues for people on the class training. You are welcome to even warm yourself up if it is contained in this area. Please do not walk into the class or under the rig and start using equipment while the members of the class are still enjoying their session.’
BAGS, COATS, AND PHONES
Please place all bags, coats, and phones into the lockers in the unit by reception.
All personal possessions must be kept in your bag including your phone. If. You don’t have a bag, please either leave your phone in your car.
Please remember, all personal items are left at your own risk.
CHEWING GUM
Do not train whilst chewing gym. This for health and safety. We have not yet had to retrieve a piece of gum stuck in someone’s throat, and to be honest never want to. We have had to scrap it off the floor and at times found it in some not too nice places, i.e., left on top of equipment.
DRINKING WATER
Taps in the shower room are drinking water. Please be careful to not flood the floor, if you do, please clean it up.
Everyone Does WhatsApp
Keep your eye out for your invite to the CrossFit Ickenham WhatsApp group. We post up lots here. So don’t get left behind and join as soon as you receive the invite.
Ground Zero to 100 Days
Starting something new can seem like a big challenge. We are here to help and make sure everything keeps moving forward. Over the first 100 days we shall get together regularly to look at how things are going, reassess and set goals. Ensuring there is always something new to push towards when you come to train.
In the beginning, no matter where you start, you can expect to feel sore. Not hurt, sore! There is a difference. As the days go by your body will begin to adjust to the level of intensity of the workout you will find at CrossFit Ickenham. As your body adjusts to working out it is extremely important to remain consistent and keep attending sessions to help the recovery process.
The best medicine for sore muscles is to use them. Workout again!
If you show up regularly, work hard and pay attention to what you’re eating, you should start to feel and see the results in the first month. Often the scales don’t change, however your body composition will. In the first month, however challenging you may find the workouts, your coordination, strength, and flexibility will improve. That uncomfortable feeling of completing a workout with more intensity than you are used to will start to feel normal.
The real stuff starts to happen after a few months. Improvements in basic skills while becoming more efficient. In workouts you will begin to push the level of intensity you work at as your body adapts. Your energy will improve during the day and you will sleep better at night. You feel stronger. You are stronger.
Your first 100 Days are about consistency. This is far more important than speed or load. Consistency will always be your best friend when training.
How to Get Started
Right, it's time to get your journey started. There are several ways to train and an even larger number of objectives and outcomes to look at and consider.
We can usually put ourselves into one of two categories. Let’s be very broad in these descriptions.
The first, loves to train in group sessions and go home satisfied with what they have achieved. There is nothing wrong here. Improvements will come and new skills learnt. We then have our second, they are looking for more, to improve faster or to fine tune technical movements. Again, there is nothing wrong here.
As a health and fitness facility we provide a range of services to help you progress, Personal Coaching, Group Sessions, Skills Sessions, Open Box, nutrition, and treatment therapies.
How to structure and develop your health and fitness is simple and works. We use a standard system where the detail is intended to be variable, and in consultation with your coach they would be agreed based upon your individual needs/requirements. This applies to everyone, from the beginner to a seasoned healthy and fit individual.
Here are the general details:
Coach led Technical/Skill development: Look at anywhere between One to four Personal Coaching sessions a month.
Personal Technical/Skill development (implementing direction received in the Personal Coaching sessions): Here it is two or more Open Box sessions a week.
Coach led Open WODs (Group Sessions): Aim for two to three sessions a week.
This is an ideal situation, three days on, one day off, training cycle. Giving you six opportunities to train a week while still ensuring you also maintain a good rest/recovery. This is not achievable for everyone. Just do what your lifestyle allows.
Take every opportunity to maximise the knowledge and experience of your coach. With an objective eye, each coach will, assess, direct, and provide development strategies as part of your continued improvement in health and progression of fitness skills.
Remember, just getting sweaty does not necessarily mean getting better!
Movement is Your Foundation
Going back to basic bodyweight and perfecting movement and control translates to better all-around health and fitness within your life. This carries across into your training, becoming more effective in achieving results.
Mobility and bodyweight movement (gymnastics) are hugely important elements of the CrossFit methodology. We consider body-weight movements gymnastics: air squats, push-ups, pull-ups, etc. If movements like these are performed properly, the impact on every aspect of your life is dramatic.
Gymnastics is core in the development of many of the recognised ten components of fitness: accuracy, agility, balance, coordination, cardiovascular endurance, flexibility, power, speed, strength, and stamina.
Nothing measures up against gymnastics in terms of developing the four neurological components of the ten components of fitness: coordination, agility, balance, and accuracy. In addition, gymnastics training produces impressive strength gains without requiring an external load.
Getting to grips with these basic gymnastics/bodyweight movements will prove key in your development of fitness across the board. That's why within your 100 days you will receive an additional three Gymnastics Fundamental sessions on top of your membership to get you going.
Each session will cover a range of movements and good techniques and will come together with some homework/practice to help maintain progression when on your own.
Keep a Record of How You Are Doing
SugarWOD is the app you will be using to keep a record of your training with CrossFit Ickenham. It also keeps a record of all your personal training in addition to the daily WOD.
You can download the app, it’s available from the Apple App Store or on within the Google Play Store on android devices.
Download on the Apple App Store
Download on the Google Play Store
Once installed open the app and create an account. You will then get prompted to find your Box, type in ‘CrossFit Ickenham’. You will then need to enter a password to gain full access to the app. This is changed regularly, so please check with one of the coaches for the current password.
Once in, you can see the WOD from 5.45am each day, enter your results, weights lifted and any other achievements for that day.
All the results from SugarWOD are displayed in the screen inside the Box. In addition, you can banter, give fist bumps, and leave comments for each over.
Your first WOD to enter will be ‘Baseline’, the benchmark WOD you completed in your Taster Session. You can find the result for that on the ‘Ground Zero’ page later in this booklet.
On a day-to-day basis all daily programmes are published to SugarWOD. You will find the daily CrossFit workout under ‘CFI – CrossFit’. In addition, there is a home workout you will find under ‘CFI – Home’, and a range of additional programmes like Running, Strongman, Olympic Weightlifting and Gymnastics can be found under ‘CFI – Supplementary’.
Getting Nutrition on Track
It’s not all about the sweat; there is also this big thing called nutrition!
BODY COMPOSITION – NOT WEIGHT
A typical set of scale shows your gross weight, it doesn't show how your body is composed, for example muscle, fat, water, bones, organs, etc. A fit, healthy person's weight may be high because of extra muscle. This doesn't mean they are overweight, whereas a standard guide that is used, the BMI, would classify them as possibly overweight or obese.
Knowing your body composition is crucial to measure results and evaluate progress. In the first 100 days we shall track your body composition and advise on nutrition together with a range of training solutions to improve this balance.
Nutrition is going to play a key part in your health and fitness journey. Fuelling your body with the right nutrients will increase your stamina in your workouts. We recommend you eat meat and vegetables (especially greens), nuts and seeds, some fruit, a little starch, and no sugar. That's about as simple as it can get. Starting this is not as hard as it seems. When you’re next shopping, keep to the perimeter of the supermarket where all the fresh food is, and avoid the aisles where stuff with a long shelf life is all suspect. This is a great way to start looking after your body and protect your future health. Remember, food is perishable. If it does not go off, don’t go near it! If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
As part of a CrossFit community, you will come across two types of diets. The first is known as the Zone Diet, the second, the Paleo Diet.
The Zone is a diet popularised by the books Dr. Barry Sears. It advocates a specific ratio of protein, fat, and carbohydrate optimal for health and performance. The Paleo Diet, also known as the caveman diet or hunter-gatherer diet, advocates eating a diet based on pre-agricultural foods like wild game meats, fish, fowl, vegetables, fibrous fruits, nuts, and seeds.
If you are new to CrossFit or just want to learn about nutrition in general, you need to know the difference between these two diets, and which one is better for you. Whatever one you chose, they are both much better options than what the British Food Council recommend and what is advertised to us by mainstream food manufactures.
To really get to grips and kick-start your nutrition we have a fully comprehensive six-week nutritional program, so come and talk to us to get started.
Look After Your Body
In any professional sports environment, the training team is complete with coaches and therapists working side by side. Why should you not have the same care and support?
If you have any injury or pain that is persistent, or if you’re currently struggling with a certain aspect of mobility/flexibility and it’s not improving then don’t wait till it stops you from training. Be pro-active and view Osteopathy, physiotherapy, Sports Therapy and Sports Massage as maintenance, keeping your body in full running order to get the best out of your fitness program.
We have also put together a page of information ‘Mobility Basics’ to help get you started.
Baseline Fitness Testing
You started your journey with us on a Taster Session. On it you completed Baseline. I’m sure you have not forgotten it!
Every 30 days we shall return to measure your capacity against the benchmark workout ‘Baseline’. The workout you completed in your Taster Session.
We are not just looking at becoming faster, it’s also about improving any scaling option or progression you may have used. But most importantly, we are looking at seeing a step forward in how the quality of your movement has improved.
After 100 days it will give us measurable results to look at. Showing how far you have come.
Just in case you have forgotten, here is Baseline:
BASELINE
Row, 500m
Air squat, 40
Sit up, 30
Press up, 20
Pull up, 10
1 round for time (cap @ 10min)
*Add 1sec for each rep short*
We Supply Everything, Almost
To get started you will not need anything, however as things start moving along the first thing you may want to buy to avoid more jumping jacks or burpees is a skipping rope.
A skipping rope is important because it is unique to you, the length, the weight, even the feel.
You can buy a skipping rope from anywhere and they come in a wide range of types and from very cheap, to overly expensive. We recommend you get your rope from ‘sgfspeedropes.com’. You will need to put some personal detail in (your height) and then chose the cable and handle to make it just right you.
Best of all, they are not expensive.
A Wide Range of Classes
We have a range of classes for you explore. Even as a starting point you are ready for any one of them. Your coach will know how to scale and adapt to ease you in at the same time as making sure you work hard and see benefits. So, dive in and have some fun!
The first few sessions can be daunting and confusing. Below are a few pointers to what you will find.
GENERAL
The Session will begin with a guided warm up moving into the strength/skill component. We then do the workout of the day (WOD) and end with a cool down.
A coach is there to prevent injury and keep your technique moving in the right direction. Ultimately you are in control, however, their advice is always in your best interest.
If needed, talk to your coach before the session. They don’t know what happened last night or on the way to the Box. Whether you slept the night before or may have tweaked your shoulder.
WARMING UP
The warm-up is essential to preventing injuries and preparing you for the needs of the session. Your safety is our top priority; so, if you have any questions, always ask.
SCALING
CrossFit is scalable for everyone! You may not be able to complete the workout as written, that’s okay! Becoming consistent in movement is the priority. Only once achieved will you increase intensity.
If you are not sure of a movement, have an injury, or are worried, speak to the coach.
Box Rules
always We have some rules for all staff and members alike when at CrossFit Ickenham. Please always observe them at all times. It is far better to have read them and use them than your coach, or even another member, reminding you while you are training.
LEAVE EGO AT THE DOOR
Your ego, your title and your issues are not welcome in the box. Leave them outside, in the car or better still at home. You will be amazed at how much more you get out of training and life without these three things.
COUNT ONLY GOOD REPS
Consistently miscounting reps and not hitting your full range of motion mean your results do not give an honest representation of whether you have improved. Why would you do this to yourself? You do want to improve, don't you?
DO NOT DROP WEIGHT
You do not drop weight for two very sound reasons. The first is simple, ‘safety first’. ‘Ghost riding’ is the dropping of barbells, kettle bells and all manner of equipment from overhead, regardless of the situation or weight for either ego or effect. This is highly dangerous and can be a source of potential injury to other members. Equipment can bounce and ricochet into yourself and other members causing injury
The second is easy, ‘respect’. We invest in a facility to enable you to train in the best environment we can.
ONLY COACHES COACH
Ok, you’ve got your first kipping pull up, and you hit your first full snatch, you may even have your CrossFit Level I Certification. This does not mean you are now a coach. If someone asks you how you did something, then tell them. What you don’t do is set them up and start coaching them.
CHALK STAYS IN BUCKET
For health and safety reasons we do not provide chalk, we do provide a bucket in order for you to put your own chalk in. There are still the hygiene issues that surround this though so we would prefer you keep your chalk in your own chalk bag or sealed container.
Chalk helps when using equipment. A light dusting is all that is needed and the adage of ‘less is more’ is very true. The more chalk you have the more problems you will have. Keep your chalk to your self. There is no fun walking through clouds of chalk dust as someone claps their hands for effect.
Never place chalk on the floor near you so you do not have to make the effort to walk over and chalk your hands or tack it out your chalk bag when needed.
TECHNIQUE BEFORE WEIGHT
Getting better is not about increasing weight no matter what. Ensure that your form and technique is sound and most important, consistent, before you up the weight. And if we say, ‘take weight off’, you take it off!
IF YOU DON’T KNOW – ASK
Very simple, if there is anything you are not sure about or something you want to know, then come and talk to us. We are there to help and advise you. If you can’t do it on your own, we will do it together.
KNOW WHO YOU SWEAT NEXT TO
Welcome people to your CrossFit Ickenham family. Whether they are, new, old or visitors. Greet and welcome people every day. We are about including people, not being exclusive.
Take the time to get to know as many people and their stories as possible. Support them on their journey. If you cannot find it within yourself to encourage other people and wish them well, you may be in the wrong place.
IF YOU GET IT OUT, YOU PUT IT BACK
We are all responsible for what we use. Please do not leave the Box expecting someone else to tidy up after you. If we find it and know who it is it will be posted on face book. The total number of likes the image has will be your burpee penalty.
KEEP YOUR CLOTHES ON
What we may consider to be ok, may not be what someone else does. Both ladies and gents, please be considerate of others, chaps, your top must be always worn whilst inside the BOX, training or not.
KNOW THE RULES
Simple really. Know all the above and make the effort every time you enter the Box. The result will be one thing. ‘A happy Box’
FINALLY – KEEP YOUR BOX CLEAN
Please clean equipment after use always. This means:
Sweat
Chalk
Blood
Mud from shoes
The shower and toilet are used by everyone and we request that you follow the rules below after use:
Rinse shower
Remover your hair, and anything else that may fall from your body
Use the wipes provided to clean tiles, tray, and screen
Use the squeegee to remove excess water from the screen
Do not shave face, body, or legs in the shower
In fact, anything that you have used personally another user should not clean for you. Bottom line is, leave anything and everything, as you would wish to find it.
How We Look After Your Account With Us
CROSSFIT ICKENHAM AND TEAMUP
PushPress is our member account and booking system.
‘PushPress Members’ is a downloadable app available from the Apple App Store or on within the Google Play Store on android devices. Once installed, open the app to book all your classes, personal training sessions, courses, or special events.
If you need to talk to someone there is a great ‘online chat’ service available via you account page.
CROSSFIT ICKENHAM AND STRIPE
Stripe is our partner in processing all our online payments. This system is transparent to your and integrates seamlessly into your TeamUp account.
Follow Us Around Social Media
CROSSFIT ICKENHAM ON FACEBOOK
Our main CrossFit Ickenham Facebook page is an open group. This is where we post generic information, share photos, and promote CrossFit Ickenham to the wider public.
The page can be found by searching within Facebook with the following, ‘CrossFit Ickenham’ or 'click here'.
CROSSFIT ICKENHAM (MEMBER ZONE) ON FACEBOOK
Although not part of your CrossFit Ickenham membership we provide a closed community Facebook group. The page is only available to members of CrossFit Ickenham and it’s your place to talk and have fun with other members when not training.
This is also where we post Box Notices and other operational information, share photos, and generally have a good old banter with you all!
The page can be found by searching with Facebook with the following, ‘CrossFit Ickenham (Member Zone)’ or 'click here'.
Once there just hit the ‘join’ button and as soon as we get your request, we shall approve it and you are in.
CROSSFIT ICKENHAM ON INSTAGRAM
Keep up to date with all the latest images of what is happening. Follow our ‘Storys’ and hash tag us in your own posts.
Find us at ‘instragram.com/crossfitickenham’, or 'click here', and hash tag us using ‘#crossfitickenham’.
Help Others Find Us
Everyone loves a good review and here at CrossFit Ickenham we are no different.
If you enjoy your time with us, we would love you to spread the word. Please post a review using Facebook or Google. Thank you.
So We Know Where We Stand
Reading through all the T&Cs and policies takes time and to be honest most of us never bother. If you do want to then you will find links to everything in the footer of every page on our web site. If you want to know more then please have a chat with us.
We are totally open about the cancellation and hold policy and have already spoken to you about a few times. As discussed and agreed with you when you took out your membership, please read through your membership cancellation policy again below to ensure there is nothing that may need clarifying.
Termination of Membership Agreements
1) No Membership cancellation is valid by any other medium other than the online cancellation form (“https://www. CrossFit Ickenham.com/membership-cancellation”) and will not be honoured (i.e. verbal requests, email, Facebook messages, phone calls, etc).
2) Membership agreements must be cancelled by giving ONE CALENDAR MONTH or more written notice prior to the 1st day of the calendar month in which to cancel the membership using the online cancelation form above.
3) I understand that if I submit a Membership Cancellation Online Form less than ONE CALENDAR MONTH prior to the 1st day of the calendar month in which the Membership is to cancel that request is outside of the agreed notice period and will be charged in full for that month.
4) Upon receipt of an official membership cancellation any membership that is on hold (at a rate of £25.00 per month), or with any temporary rate reduction, will return to the standard full rate for the remainder to the membership.
5) CrossFit Ickenham Limited is not liable to refund any monies in relation to monthly Membership agreement should the receipt of cancellation not be received one calendar month before the last day of the preceding month.
6) If purchasing a Membership within three calendar months of the last day of any previous membership, a re-joining fee equal to one month’s membership on the level of the previous membership at the current rate will be incurred.
7) CrossFit Ickenham Limited reserves the right to refuse admission and/or to expel or suspend any client forthwith if any client shall, in the opinion of CrossFit Ickenham Limited, cause nuisance or annoyance to the other CrossFit Ickenham Limited client or guests; and for any breach of CrossFit Ickenham Limited’s Code of Conduct, or for any other reason which CrossFit Ickenham Limited may deem appropriate.
Membership Holds and Freezes
1) In the event of any injury that results in suspension of training for in excess of three weeks, a membership may then be placed on hold after all rehabilitation options are exhausted. This hold will be at a fee of £35.00 per month from the first day of the next membership cycle.
2) A membership cannot be placed on ‘hold’ or a ‘freeze’ for any reason other than an injury supported by medical documentation.
We hope this has been useful and given you a head start in becoming one of the family. If there is anything you feel is missing or you feel would be important to include, please let us know.