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AOD Fitness is a team of coaches who provide 1 to 1 coaching for CrossFit athletes. We use a combination of tried and tested training principles and applied sciences of training and performance to deliver results to our athletes.

Performance, Development and Gratification are at the core of everything we do to help our athletes to exceed their ambitions and more.

All of our coaches have a level of higher education, continued professional development and experience at a high level of competition. They have been carefully selected and are true masters of their craft and are always learning and looking to progress the science of CrossFit training, coaching and programming.

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TESTIMONIALS

CrossFit workouts and programming

OWEN ROBERTS

“I’ve been working with AOD 5 months, I have PB’d my front squat by 5kg and have decreased my 5k row from 18:10 to 17:43”

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Crossfit Programming

Helen Nutter

“We have regular feedback to highlight areas for improvement which help me focus on the process of building to peak seasons.”

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Although CrossFit is a sport of constantly varied

Although CrossFit is a sport of constantly varied loading, movement and time domains, benchmarking tests can be of use when it comes to strategizing and pacing workouts.

- Functional Threshold Power (FTP) - 20 minutes average Watt test
- 5km Row time
- 10-minute max calorie Echo/Assault Bike
- 1 mile run time

We don’t highlight these as more important than any other single modality tests but do recognise them as useful for several reasons. Firstly, they help you to gauge pace and strategy on workouts certain workouts. Workout parameters such as contraction type and speed may change how accurately we can predict a pace - but are a good starting point non the less.

Secondly, they act as a standalone test of fitness themselves and, like weightlifting or gymnastics tests, can be directly compared to the best. In this way, you may be able to highlight an area that needs improvement. The start of your off-season can be a good time to perform such tests. However, training specifically for one of these tests could likely be an ineffective way of improving your CrossFit performance as a whole due to likely hood of that specific test coming up in competition.

Although not imperative, benchmarking tests like this help a coach paint a broader picture of your work capacity in different areas. Have you performed any of these tests? Let us know below 👇

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What are the benefits of deloading in your trainin

What are the benefits of deloading in your training? ⬆️

Train hard but recover harder. Deloads, from a sports science perspective, provide an opportunity for supercompensation. - the adaptive response of your body to a training programme.

Since the body is an adaptable organism it will change based on the stimulus you provide it with. However, providing the stimulus is not enough. There are other sufficient measures that must be met in order for super-compensation to occur.

- Your training must cause fatigue and overload.
- The time spent in recovery must be long enough to allow for adaptation.
- Your dietary intake is at the right level to support both your training and recovery periods.

Usually, we refer to these rest periods as deload weeks in training programs - and we spoke about what they entail in a previous post. Here are 5 processes your body will undergo during a deload week that are of crucial importance to super compensation and future performance:

1️⃣ Decreased Inflammation

2️⃣ Improved Hormone Ratio

3️⃣ Enhanced Immune System Function

4️⃣ Increased Muscle Glycogen

5️⃣ Improved Mental State

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Day 2 of @arnoldfitnessgames in pictures ➡️ A

Day 2 of @arnoldfitnessgames in pictures ➡️

A big congrats to the repeat champ for the Male 35+ @rosswhitney11 🥇

There were also some huge performances and personal wins for a lot of the team. It was great to watch them all smash it 💚

Big thanks to the volunteers and to AFG for a great event. Heat times were spot on.

📸: @gina__sutton

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Day ✌️let's go! Well done to all the AOD Athl

Day ✌️let's go!

Well done to all the AOD Athlete's who competed yeaterday at @arnoldfitnessgames and good luck to the army that is rocking up today 💚

📸: @adrianasphoto

#becomestronger #trainsmarter #aodbaby

#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

POV: You start incorporating deliberate snatch dri

POV: You start incorporating deliberate snatch drills prior to your working sets to address faults that occur frequently during heavy lifts ✅

Things happen so fast during the snatch, especially at top end weights, if you aren’t doing drills to highlight areas you need to improve on, how can you expect to improve?

1️⃣ Tempo Snatch High Pull

Encourages the athlete to drive with the legs off the floor. This drill is often used if the athlete has a tendency for the hips to shoot up off the ground. It also helps teach the athlete to stay flat footed until the bar gets into the hip before extension. Athletes should focus on good positions and weight distribution through the feet.

2️⃣ Snatch Grip Sotts Press

A drill that can help strengthen your snatch receive position. This is a good addition to any warm-up after performing specific limiting mobility work. As we know you need to strengthen range, not just create it, for it to be useful.

3️⃣ No Foot Hip Snatch

The no foot refers to not deliberately jumping the feet out but rather keeping them in the same position before and after extension. Anything done from the hip will encourage the athlete to be more vertical and is a great drill if you have a tendency to swing the bar away from you. Focus on driving tall and finishing with nice high elbows before sending the hips back.

Save this and try implementing these drills before your next snatch session and see if you can feel or see any transfer from the drills into your reps. We’ve had lots of success with these, and many more drills 📈

#becomestronger #trainsmarter #aodbaby

#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

This week’s performance piece is a repeat. Worko

This week’s performance piece is a repeat. Workout 2 of the 2021 individual quarter-finals. One that many remember. As well as tactics, here are some interesting facts about this workout ⬇️

It’s one of the best predictors for potential CrossFit Games qualification and performance with winners of this workout on both the men’s and the women’s fields winning the games that year.

Of the best 18 scores for women 11 went to compete at the CFG.
Of the best 13 scores for men. 8 went to compete at the CFG.

Tactics 🧠
The workout is very quad dominant so loosen everything around the hips, ankles and quads before starting.

For most this is a large amount of GHD sit-ups in a relatively small amount of time (high density) so take the first couple of sets steady especially if you aim to finish.

On the rope climbs aim to execute shorter faster pulls to save your midline as much as you can.

#becomestronger #trainsmarter #aodbaby

#crossfit #fitness #workout #gym #fitfam #bodybuilding #fit #training #weightlifting #motivation #fitnessmotivation #wod #gymlife #health #strength #yoga #strong #fitspo #powerlifting #muscle #gains #weightloss #squats #healthylifestyle #healthy #girlswholift #exercise

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