NexGen Gym Maidenhead

We are out!
We spent the last few days debating on what is going in CrossFit world, and what should we do... it wasn't an easy decision but we are sure it was the right thing to do!

We don't support Greg Glassman and CF HQ, so we decided to leave.

We do not support any form of racism nor do we condone arrogant behaviour towards others, we can't be associated with people who treat others without respect, and do not share our values.

Our values are:

Integrity
Equality
Diversity
Humility
Positivity
Inclusivity

This is what makes us unique and strong as a community.

We will continue our work without affiliation to CrossFit, under a different name.

We represent community fitness and we will continue as a strong community, with great values and great people.

In these unprecedented times, positive mindset is crucial.
Stay strong, stay healthy, stay happy!

Todays Zoom session with our Head Coach Roman Światły💪🏻

3 Rounds:
10 half kneeling DB press e/s
5 pistol 🔫 squats e/s

Met con
5 rounds 1:00 work at each station
1:00 rest after each round.


Give it a go!

15:00 EMOM

🔺Min1. 5 split sn**ch e/s
🔺Min2. 5 split squats e/s
🔺Min3. 5 plank pull through e/s

Give it a go 🙂 💪🏻
You got one minute to perform each exercise.
5 rounds of good work 🔥

Movement of the week and nutritional habit:

Water and fluid balance

Long, long, long ago, mineral-rich fluid gave our primitive ancestors life.

We came from the ocean, and we still carry that ocean with us.

All of our cells soak in water, and water makes up over half—around 55 to 60%—of who we are.

Water is on the inside of our cells as intracellular fluid, and on the outside of our cells as extracellular fluid.

Different cells contain different amounts of water. For example, bone is about 22% water, adipose tissue is about 25% water, and muscle and brain tissue are about 75% water.

So, your body composition can partly determine how much water you carry around.

If you have either lots of muscle or a very large brain, you’ll carry around more water. And contrary to all those “dumb jock” stereotypes, the two can co-exist in the same person.

Water has lots of important jobs in the body.

● It dissolves other substances.

● It transports substances.

● It catalyzes chemical reactions.

● It lubricates tissues.

● It regulates our temperature. And,

● It provides minerals.

So how much should you drink? Well, it depends, but here are some guidelines:

● Most adults need around 3 liters of fluid each day as a baseline. Since 1 liter comes from our food, that means that 2 liters come from drinking.

● Bigger people usually need more fluid than smaller people. However, babies and children can dehydrate quickly.

● People who are sick and losing water through diarrhea or vomiting will need fluid and electrolyte replenishment.

● If the climate is warmer or drier, you might need 500 mL more per day than usual.

● If you’re exercising hard, you might need up to 6 liters per day.

Hero WOD DT :
5 RFT
12 DL
9HPC
6STOH

Great efforts team!

7:30pm rowing class

AMRAP 30:00
A.Max effort KB/DB hold
B.Max distance on the rower

Don't just write a "To Do" list. Write a "To Be" list.