Wild West Wrap Up


So the bars have been thrown around, the ‘Cross’ has been ‘fitted’ and the chalk has settle on what turned out to be an incredible weekend at Wild West in beautiful Malvern. The only thing rivalling the relentless work rate of our SCCF pack was the ferocious support that everyone had for their mates in the crucible (competition floor). 

It's at events like these that our box gets to see the true extent of the relationships forged in and outside classes and the willingness to suffer for our friends and teammates. There have been too many fantastic performances that one simply cannot wish to name them all, but those who were there saw the environment the bonding, the support and the success that this weekend brought! It is safe to say all competitors, spectators and judges did SCCF so proud! Plus we were among the best represented box out of all the boxes that came to the event… so we've got something to work on for next year ;)


SCCF Desperados

SCCF Donuts & Deadlifts

SCCF The Barbarians

SCCF Forging Elite Fatness

SCCF The Amrappers


Special mentions and performances:

All of our teams will take home some special moments they experienced this weekend, but here we shall share some:

  • Ash, Rich & Anj all took this opportunity to expand their horizons over the weekend by doing their first ever external CrossFit competition. For Anj it was her first ever competitive sports competition in general. All three had a great attitude, commitment and smashed through some very tough workouts. Team captain Yolande offering some fiery displays of performance and encouragement along with some very well earned gurns!
  • Sian and her team placed very high overall and had a number of well versed athletes in its arsenal. Craig & Grant made light work of all deadlifts, dumbbell lunges and killed the barbell in the final workout. Kerry and Sian didn't disappoint with Sian giving everything on many workouts, mainly in the sled drag workout which she will be feeling for many days to come (show her a sandbag and a sled and she might just kick you). Kerry gave the team her all and brought her calm and collected style which allowed her team to put up some big scores.
  • Gary, Tess, Martin and Katie all knew they were there to do work and that they did. Amazing feats of strength, endurance and encouragement oozed from this team. Tess brought out the big guns on the dumbbell lunge, whilst Katie got stuck in like a pro and gave her all in every workout she could. M’burg made light work of all calf powered movements and helped his team get some fantastic results. Gary, what more can be said about him except he provided banter, support, advice and performance in equal measure to create a well rounded team. 
  • Mike led his team to finish in the top quarter of teams overall (out of 124 teams total). Not surprisingly Charlee and Sam Leechman combined forces with Mike to produce a force not to be reckoned with, which produced result after result leaving other boxes in their dust. This was also interweaved with having some laughs and drinks with the whole gang between dominating workouts. Kudos also goes to them for having matching team shirts that also related to their team name (Donuts & Deadlifts. See photos to illustrate my point) 
  • Dre, Lianne, Jon (from CF Solihull) and Gaz G put their heart and soul into every workout and had many laughs during the way. From discovering Vitas - 7th Element (pop it into the Youtube machine and go give it a listen) to warming up by doing Zumba for the synchro burpees this team had a blast! 

Blood, sweat and tears were all seen this weekend as well as a cocktail of mixed emotions which speaks to the power of teamwork and not wanting to let the team down. One thing to remember, we win as a team, we lose as a team, but we always leave still as a team. I think I speak for all teams when I say all teams wouldn't have traded anyone of their teammates this weekend for anyone else! 

Now lets see what members said about their own experiences:

“Being my first one, I didn't know what to expect, it was tough, tough, tough, but it was amazing to be there with the amazing SCCF crew”


“I think it was amazing seeing people achieve things they thought they wouldn't or couldn't. Like Rich getting not just his first handstand push up but another 2 after that! Ash thinking he couldn't do overhead 32kg kettlebell swings and then smashing them out! Not to mention all the strength and determination of everyone dragging that damn sled and stupid sandbag across that field! Everyone gave it everything! Not to mention the fantastic support from the SCCF crew. I love our box, it's just the best”


“Loved the team spirit, inclusiveness, camaraderie and friendly atmosphere. It was tough though, maybe I'm surprised I've not been put off the whole thing!”

“Stupid Sandbag”

“I loved it! I think going into your first competition you don't really know what to expect, so the nerves are a weird feeling. Then seeing the WODs I was like holy crap, I'm going to suck at this! But I found it a great experience, the team were amazing, and it's a nice buzz to have the box cheering you on. I've surprised myself and have also given myself insight for what I need to develop”

“Great comp and weekend where athletes of all fitness, shapes and sizes could take part! PS.....Burpees were rough! The sandbag was rough! Thank you everyone for cheering me on to get through them!”

“Yeah I got to admit, there ain't another great bunch like us!”

“Just so proud of you all!!!!”

Until the next one then team! Train hard, play hard!


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 www.strengthindepth.com


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.