Iron Sharpeneth Iron Podcast

Testimonial from Alana Thomas-Hey
After a year of training and focusing on getting in shape I cannot believe the difference! Huge shout out to the guys ION West for the best coaching over the last 6 months and the main reason I’ve been able to meet my goals. Cannot wait to help others achieve their goals and start a career within the fitness industry 💪🏻

WE LOVE CROSSFIT!!!!💥

When you have it...Flaunt it. 👊

**Training & Recovery**
The act of training isn’t what makes you stronger, fitter, faster – training is destructive on the body – muscle cells damaged, tendons strained, ligaments stretched and muscles depleted of glycogen stores (energy). Training is a stressor – the body adapts to the stress placed on it when allowed the adequate time to rest and recover.
Following on our post on High-Low Training Intensity Days – we weren't suggesting that this is what everyone should be ...doing by any means, however, when you train hard and at a high intensity you are damaging your body….you need time to recover and adapt that THEN will result in you becoming fitter, faster, stronger. One of the most common mistakes people make is not allowing themselves sufficient recovery times between workouts. When you train hard, recovery becomes the key component of fitness – how can you speed up recovery? Good nutrition, quality sleep, stay hydrated, have recovery days (that can still involve low intensity exercise).
So, if you’re someone that loves training, but comes into the gym tired, sore, drained and frustrated that you’re not making the progress you’d like then take into consideration what is being said here, if you’re not allowing yourself time to recover between workouts then performance within the gym will plateau off or worse decrease. Train smart.
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🤨 Low Intensity Training 🤔
Low Intensity training is often frowned upon, certainly in our environment as the majority of what we do and programme is High Intensity, Anaerobic Threshold work but incorporating low intensity training into your weekly routine is a great way to optimise performance. You don’t have to crawl out of the gym every time to know you’ve had a good workout.
Today I did the Triangle Workout that was 45 sec on 15 sec off for 30 mins, so it acts as more of ...a continuous based workout with the rest period just enough time to transition between the equipment - the objective is to keep it at a lower intensity, using Pulse (HR Monitor - on sale at the gym now 😁), the objective was to keep in the green zone, 70% Max. HR.
Currently training wise I use a High-Low training intensity principle, popularised by Charlie Francis, one of the greatest S&C coaches - this method is pretty obvious but means you fluctuate between one day of high intensity work, followed by a day of low intensity work.
Low intensity training, often known as the cardiac output method is where the objective is to work continually and sustainably for 30-60 mins
The Benefits - improves the aerobic system - that will help improve your recovery between bouts of high intensity efforts - CrossFit WODs, Assault Concept & higher intensity Triangle workouts. You are also using fat as the main fuel source at this lower intensity - where higher intensity work you are utilising carbs as your main fuel source.
From a physiological point, how low/high intensity training effects the Heart itself - low intensity work or cardio output work basically forces the heart to stretch and relax continually during the extended period you work - with this, over time happening, the heart chambers stretch and widen (adapts to the stress put on it) and as result you’re able to have more oxygenated blood pumped around the body to your muscles.
High intensity training has a slightly different effect - HIIT training causes the heart wall to thicken to allow the heart pump harder.
So as you can see the combo of high/low intensity training can allow you to build a bigger and stronger heart 💪🏼
Don’t dismiss low intensity work - it acts as great engine builder, fat burner and allows your body to recover from strenuous workouts!
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Tonight’s classes getting after it and taking on Hero WOD ‘Tiffs’. Great job guys 👌🏼
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**ROPE CLIMB PROGRESSIONS**
Rope Climbs are a fantastic, fun, full body exercise that we use regularly in our Assault Concept, CrossFit and Gymnastic Classes - it’s an exercise many think they can’t do but once the simple technique has been mastered becomes an effective exercise tool.
Main Video - Rope Holds... Video 1 - Feet Supported Rope Climbs Video 2 - Rope Climb Progressions
Give it a try!
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Member shout out!!!
Meet Martin, who has been doing CrossFit for the last two and half years, averaging five training days a week. His dedication commitment to excellency has become a fixture at ION West as he continues to encourage his gym mates on a weekly basis. As a testimony of work ethic Martin finished 7th in his class in the 2018 Crossfit Open.
Martin served thirty-six years in the Army reserves which included two operational tours of Iraq and one in Bosnia. Most ...recently, he reached his 40th year working for Trinity Lighthouse Services, who has been a leader in maritime safety and navigation since 1514. Trinity House is a charity dedicated to safeguarding shipping and seafarers. On Sunday 11 November, which marks the 100th anniversary of the end of the First World War. By way of tribute, Trinity House will take part in the ‘WW1 Beacons of Light’. At 1900 hours, over 1,000 gas-powered Beacons of Light will be lit, symbolising an end to the darkness of war.
We are proud to have Martin as part of the ION team and look forward to many years of accomplishments as he strives to reach larger and greater goals.
Great job Mart, keep up the great work and as always, Keep moving!
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**NUTRITION CONSULTATIONS**
We are now launching our 'Nutrition Consultation' service for members. We recognise the importance of giving our members the access to Individualised Nutrition Coaching to help them on their path to Health, Wellbeing and Performance.
To find out more, click the link below.

CrossFit Gymnastics- Monday’s at 7.30pm - for all levels of ability. Non Members Welcome.
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CrossFit – this is our 60 min general strength and conditioning class that is aimed is to improve all aspects of fitness. The class incorporates resistance training, bodyweight exercises and more traditional cardio training like running, rowing and bike work. All our classes follow a 4-6 week structured programme that has progressions for all levels of fitness abilities from the complete novice to the advanced trainer. All classes are led by highly experienced Coaches that en...ables individuals to receive the highest level of coaching available to the general public. CrossFit is widely regarded as one of the most effective training methods to achieve optimal health and well being.
Mon-Fri at 6am, 9.30am, 5.30pm & 6.30pm Sat at 10am
**Beginners Course Required before starting classes.
Assault Concept – this is our 45 min Functional High Intensity, Interval class that uses a wide range of low skilled, functional exercises scalable to match the needs of the individuals. This class will see you increase your metabolism allowing for an effective fat burning session whilst also improving your aerobic power and lactate threshold. These sessions are ideal for anyone looking to shed a few pounds, work on general fitness or improve sports performance.
Mon/Wed/Fri at 7am Tues/Thurs at 7.30pm Sat at 8am
**No Beginners Course required before starting. Free Taster Class available.
Triangle Conditioning – this is our 30 min simple and highly effective conditioning class that utilises the Big 3 – the Air Bike, Concept 2 Rower and Ski Erg in an interval format. In the 30 minute window you will see intensity through the roof in an energised and motivating class environment. This class is for all levels of ability and the perfect conditioning session for those pressed for time and looking to build their aerobic capacity and light up their metabolism to burn some unwanted calories.
Tues/Thurs at 7.15am & 5pm Sun at 10.15am
**No Beginners Course required before starting.
Additional Classes at ION
Barbell Club Kidz/Teenz
Skewen, Neath Facility - www.ionwest.com Cardiff Facility - www.ioncardiff.com
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Please Share
**FREE TRIAL WEEK**
Skewen, Neath
... Start MONDAY 29TH OCTOBER
WE ARE LAUNCHING OUR NEW ‘The Assault Concept’ class - this is A 45 Min Functional High Intensity Interval Training class. It will be highly energised and a lot of fun, you work at your own pace under the guidance of our experienced coaches.
Assault Concept Classes run at
Monday - 7am to 7.45am Tuesday - 7.30pm to 8.15pm Wednesday - 7am to 7.45am Thursday - 7.30pm to 8.15pm Friday - 7am to 7.45am Saturday - 8am to 8.45am
DM us or email at info@ionwest.com and let us know if you’d like to take us up on the FREE Week offer.
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We know our best method of marketing are our members - if our members are happy enough to recommend us to their friends then we want to show you our appreciation!
Refer a friend and you get one months free membership!
If you and a friend joining at the same time then you both get one months free membership!
... If you’re interested in joining ION West Strength and Conditioning where we offer CrossFit, Assault Concept (HIIT), Triangle Conditioning (intervals on bike, ski erg, rower), Barbell Club and CrossFit Gymnastics. Then DM us and we will get right back to you.
Email - Info@ionwest.com
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Launching our FREE TRIAL WEEK for our New 45 min 'Functional' High Intensity Interval Classes......
THE ASSAULT CONCEPT
Early Bird Membership (before 11th Nov) - £15pcm
... Mon/Wed/Fri - 7am Tues/Thurs - 7.30pm Sat - 8am
Click to learn more about the Assault Concept
http://ionwest.com/2017/03/13/the-assault -concept/
EMAIL - INFO@IONWEST.COM TO CLAIM YOUR FREE WEEK - 29TH OCT TO 5TH NOV.
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Member shout out!!! Meet Leanne, who has been doing Crossfit for just over 4 months and has not missed a 0600 class since 29 August.
Leanne has made massive strides in, not only reaching her personal fitness goals, but also in every aspect of Crossfit. She regularly arrives to the gym early to get a little extra “tech work” on various moves. Her dedication and committed to become better each day is an inspiration to everyone at the box as well as family. Not only is her Da...d a member of ION West, but her daughter is a avid member of our ION West Kids programme and exhibits as much drive in improving as her mother. As a matter of fact, there even seems to be a bit of competition between the two, completely positive of course.
Leanne and her family have been a wonderful addition to team of ION West; we look forward to being part of their continued growth and development in the sport of Crossfit. 🙌🏻.
Great job Le, keep up the great work and as always, Keep moving!
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Had a great first session with Sophie and others today thank you :)