Strength In Depth 2017


This Friday, 23rd June, we'll be hitting the Strength in Depth qualifier in a Friday Night Lights Throwdown, similar to the CrossFit Games Open workouts we did back in the Spring. (All classes on Friday will have the same workout and be able to submit scores, but for the best atmosphere head down in the evening!)

Strength in Depth is a 12 person team competition. Teams must have 7 males and 5 females with one male and one female being a master (either aged 35/40+)

For full details have a look at


For the qualifiers, there are some slightly different formats.

Qualifier 1 is individual and accessible for EVERYONE to do. The results will then help select the 12 person team for the rest of the qualifiers (and the finals!)

Qualifier 2 is in pairs and will take place between 6/7/17 and 4/8/17.

Qualifier 3 is in teams of 4 and will take place between 10/8/17 and 8/9/17.


The top 60 teams will compete in a two day competition final held on 4-5th November at Bath University's world class Sports Village.

Let's get as many people involved as possible! Reignite those rivalries. Have a winner takes all head-to-head clash with someone!!!!!


The workout is open to everyone and the competition is FREE to sign up too!!!! The qualifier is completely scalable (if needed) so is open to all members of all abilities!!!


Join the SCCF team by registering here:

Then when asked to choose a tribe, search for 'SCCF' and you're IN!

Drinking from the firehose?


An essential component of your daily intake. 60% of your body is made up of it.  It helps to rid of waste, regulate body temperature and lubricates joints.

As a side note, here’s a handy calculator to help guide you towards how much you should be drinking to stay healthy whilst taking into account your bodyweight, activity level and the climate you live in.

Try this water intake calculator and see how close you can get to the number of litres recommended.

Moving on...

Everyone knows that not drinking enough can lead to pretty serious problems, but fewer people appreciate that drinking too much can also lead to problems.

So if the amount of water varies according to a number of factors, including but not limited to age, size, weight, activity level and climate, doesn’t it make sense that exercise recommendations should also be customised according to things like personal goalstraining age and anthropometrics.

It’d be pointless to give a small child a whole litre bottle of water to drink all at once as it’s more than they probably need at one moment in time and more than they can physically handle.  It’ll probably just lead to them getting frustrated at not being able to handle the bottle and their parent having to deal with a very wet child.

A Tour de France rider immediately after finishing a day’s riding in the height of summer is probably going to need at least a litre of fluid and can probably handle the bottle size as well.

So, if one thing can be applied totally appropriately or totally inappropriately depending on context, how does this relate to training?

If you’re training for a powerlifting competition then testing your one rep max squat a few weeks beforehand (after following a build up cycle of well programmed submaximal lifts) is probably a smart move as you’ll then be able to choose an opening weight for the competition and develop a plan for other eventualities depending on how that lift goes.

If you’re new to lifting weights and are interested in health and fitness so you can have a better quality of life then it’s more important to try and develop all the components of your fitness (and if you really want to check that you’re making progress towards your strength goals then following a programme of linear progression will bring longer lasting results than by maxing out on a weekly basis and following a super-secret Soviet squat programme that you found somewhere on the internet).


You wouldn’t want to drink from a firehose, and you’d definitely have issue with someone who only gave you a tiny glass of water to last you all day in the middle of summer.

Listen to your coaches and align your behaviours with you goals.

Mindfulness - just another buzzword?

Be mindful

Be more mindful.  Think of your mindfulness.  Don’t do anything without being mindful first.

It seems like every blog and podcast recently is full of the buzzword “mindful”.

What does it actually mean though?

Can it relate to you and your everyday health and fitness or is it just the current trendy phrase for people talking about health?  Do you have to give up your job and spend 12 hours a day meditating? define mindfulness as:

“a technique which can help people manage their mental health or simply gain more enjoyment from life. It involves making a special effort to give your full attention to what is happening in the present moment – to what's happening in your body, your mind or your surroundings, for example – in a non-judgemental way. Mindfulness describes a way of approaching our thoughts and feelings so that we become more aware of them and react differently to them.”

Before we get too off track, let’s move this back into a gym setting with barbells and chalk and loud music.  When you approach the barbell loaded in the rack with more weight on than you’ve ever squatted before are you thinking about what you had to eat last week?  Are you thinking about the possibility of getting stuck in traffic on the way to work tomorrow?  Are you pausing the even think about how little you care that as you stand this squat back up you may make some kind of animalistic noise?

If the answer to any of those is yes, then you’re not focused on the task at hand.

Does your field of focus narrow down once that bar is on your back?  I hope so.  Are you making sure you know exactly how far apart your hands are on the cold steel?  Are you deliberate in your choice of foot placement?  You’d better be.

What’s more, you probably are.  You are totally invested in making progress towards your health and fitness goals.  For those short seconds and minutes, you are totally mindful of what you are doing and if it is moving you towards or away from your goals.

But you’re only in the gym for 5-10 hours a week.  What about the other 158-163 hours that are left in the week?  You spend 94-97% of your week away from a barbell, away from your friends in the gym and away from that accountability.

Do your behaviours outside the gym move you closer or further away from your goals?

If your goal is to put 20kg on your back squat and you're slaving away with a bar 5 days a week, but you don’t go to bed until 0100 everyday, why not fix the thing that you’re doing 7 days a week?

If you’re working tirelessly in the gym to burn off some bodyfat but every time you go past a coffee shop you have to go in and buy a large latte, how do you think you could adjust your behaviour to get to your goal quicker?

No-one is watching when you open the fridge.

No-one is sending you to bed.

No-one is telling you to put on your seatbelt.

But if you’re aware of what you’re doing in the moment then you may just find your health and fitness levels going up faster than you thought they could.

So maybe being mindful of what you're doing isn't such a bad thing after all...