Our members of the week this week goes to Alexandra McAngus and Michal Matusiak Michal absolutely powered through 18.4 with some HEAVY dead lifts and managed to reach the handstand walks. With handstand walks not being one of Michal's strengths he really impressed us by completing a whole length. Well done mate! Alex managed to do her first handstand push up just a few days before 18.4 was announced. Alex decided to give it a go and go RX, where she managed to complete 23reps! Well done to you both and a massive well done to everyone else who gave 18.4 a go. The last one is this Friday, if you haven't done it before... then just give it a go, you have nothing to loose but all to gain 🙂

06:30 crew getting 18.4 done 💪🏼 —————————— Top work guys! 👊🏼 #crossfitrs3 #norwich #open #rs3strong

The stage is set for 18.4 👌🏼 Who’s ready??? #crossfit #crossfitrs3 #norwich #open #rs3strong #jstprogramming

‼️ Member of the week ‼️ Female member of the week was an obvious to us this week as she done INCREDIBLY well. Lisa O'Donovan wasn't going to do 18.3 as the sight of muscle ups and pull ups put her off for life! But after a little persuasion she decided to give if a go on Saturday morning and my god did she smash it! Not only did she over come her fear of the height of the Rig but Lisa managed to get into the second round. Hands up to you Lisa! Male of the week, we were torn between two people for two very different reasons. Tom Pepper said the sight of the Open scared him but decided to 'give one a go' ... 3 Open work outs later... he loves it. 18.3 showed us how hard you have worked and really dug in into that 'dark place' till the 14 minutes was over. The progression has been awsome to watch! Chris Crooke was very much worried about the Muscle Ups in this work out. But he decided to go RX and see what the out come would be. A bloody good out come it was. Chris managed to pull the Muscle ups out of the bag no problem! Having that belief and confidence to just give it a go is extremely inspiring to see. Keep up the good work all of you! Two more work outs are left... what do we think they will be...?

‼️Member Of The Week‼️ It was a tough one this week but we managed to dwindle it down to the following people... Male member of the week goes to Sra Frank. This guy is an absolute machine! We were all so impressed with his 18.2 effort. He didn’t just lift big but managed a HUGE 20kg increase in his lift after fatigue as well as a massive PB. Shane has shown so much love for this sport since he joined back in November and we have seen such natural progression from him, as well as some mad man strength. Female member of the week goes to Catherine Liddle. Cat is one of our members that walks into the gym and gives over 100% every single time (even if she does moan about it 😉). 18.2 showed us how much determination she has got, again with a lovely PB Clean after the grueling DB Squats and Bar Facing Burpees. Cat doesn’t give up and always wants more, she is an absolute inspiration when you take time and listen to her story of where she has come from to now. Good effort Cat and Shane and to everyone else, it was disgusting work out to do but you all done amazingly well. Proud of all out members.

Food prep delivery day is here 🙌🏼 @trynutritionfitness 😂😂 #crossfitrs3 #trynutrition #foodprep #rs3strong #jstprogramming

7 Training Techniques no Crossfitter can Afford to Miss Training plateaus are unfortunately common, and can be very difficult to break through. So, how do you break through them and give yourself the competitive advantage? 1. LISTEN TO YOUR BODY Good form and the willingness to constantly improve your technique, mobility and movement, will help you to prevent injury in the long run. 2. FOCUS ON LONG TERM TRAINING GOALS AND SHARE THEM Sharing a goal and working together with a coach, a team, or a group of your Crossfit friends can often be a great way to smash through these plateaus and enable your full potential. 3. PROGRESSION AND PROGRAMMING Programming will give you a structure that allows you to monitor and understand your physical progress. Psychologically, it gives you a sense of scale and proportion, and enable you to understand where you stand in relation to the goals that you set for yourself. 4. TAKE PROPER REST If you workout 5 days in a row every week, and you smash 5 consecutive metcons at 100% intensity, then although a great challenge, it will probably leave you burnt out in the long run. Stay fresh and constantly progressing by allowing yourself time to rest. 5. UNDERSTAND THAT PROGRESS OCCURS IN SMALL INCREMENTAL STEPS Trust in the process, enjoy it and take pride in your progressions, however small they are. Do the same for the achievements of your training partners and peers, and use competition as a way to enable everyone to move forward. 6. TRAINING TECHNIQUES: MAKE USE OF SUPPORT DURING WODS AND LIFTS Use your equipment properly to help the natural strength and movements of your body. If you have a series of WODs that require lots of high reps of similar movements to be completed (such as Wall Balls and Thrusters combined) then use knee sleeves to relieve some of the pressure on this part of your body. It will also augment the movement of your body, and allow you to zone in on completing each WOD effectively. 7. TAKE CARE OF YOUR BODY AND HEALTH It is always important to look after your body and health, but if you do begin to hit plateaus, it becomes especially important! Crossfit promotes a holistic approach to health, and it reminds us of the inter-connectivity of our bodies, mental well-being and nutrition. Improvements in one area may result in unexpected leaps and bounds in another.

Firstly a massive well done to everyone who completed 18.1 (there's still time for those of you that would like to do it) So our male Member of the week goes to Mark Obeney. Not only does he give every single work out his all but has improved immensely and showed us this when he did 18.1, the effort he gave was impressive! We couldn't decide between the two ladies at the bottom so we decided to pick both! Rachel and Sydnie TJ Green surprise us every time they come in but when they did 18.1 we were so proud to watch them support and cheer each other on, use a weight they didn't think they could lift and produce a score that was incredible. (Sorry Rachel but we couldn't get a picture of you so had to think outside the box 🙈) Well done you you three. Your hard work and dedication has shone through and for us as coaches is so inspiring. Keep up the good work! Let's get ready for 18.2 guys!

18.1 with 6:30am crew 💪🏼 What an amazing atmosphere it’s been over the last few days. Who’s exited for 18.2? 👀 #crossfitrs3 #open #18.1 #norwich #jstprogramming #rs3strong @ CrossFit RS3

New supplements just in the pro shop. Just in time for the Open workouts 💪🏼 @iconnutrition @blonyx_uk #crossfitrs3 #proshop #rs3strong #supplements #iconnutrition #blonyx

Thought this was very relevant and extremely inspiring...

It’s the moment you’ve all been waiting for all week! ROMWOD WARRIOR SERIES @ CROSSFITRS3 Today’s WOD is called: HYPNOS THURSDAY 22 FEBRUARY Get ready to fall asleep in the pose during this Warrior Series Routine named for the god of sleep. These poses are long and will test your ability to stay passive. Surrender to Hypnos and enjoy the rewards. Be ready to be relaxed! See you there!