BECOME
STRONGER

INTRO

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.

Our Services

ONLINE COACHING

Bespoke and Semi-Bespoke coaching packages for those whose goal is to fulfil their athletic potential.

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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AOD ATHLETE | SAMPLE WEEK

Every piece has a 𝐩𝐮𝐫𝐩𝐨𝐬𝐞.

Purposeful practice is essential for attaining and mastering skills. Unlike mindless repetition, purposeful practice involves setting challenging goals, maintaining intense focus, receiving constructive feedback, and demonstrating perseverance.

It goes beyond routine and drives personal and professional growth. It allows individuals to identify weaknesses, break down complex skills, and gradually improve through deliberate efforts. It requires concentration, self-reflection, and a willingness to push beyond comfort zones. By engaging in purposeful practice, individuals can unlock their full potential and achieve excellence in their chosen fields.

#AdaptOrDie #BecomeStronger #TrainSmarter

Simulation Weekend | Environment An athlete’s

Simulation Weekend | Environment

An athlete’s training environment plays a significant role in improving their performance. The right training environment can help athletes to develop their skills, improve their decision-making ability, and enhance their overall performance in their respective sport.

Creating a training environment that simulates the real competition experience as closely as possible is crucial. By doing so, athletes can mentally and physically prepare for the challenges they may face during the competition.

🎥: @gina__sutton

#adaptordie #becomestronger #trainsmarter

MINDSET : PROCESS > OUTCOME We are often focused

MINDSET : PROCESS > OUTCOME

We are often focused on the outcome rather than the process in today's society. However, it is important to shift our focus towards the process when it comes to training and mindset.

When we solely focus on the outcome, we can become too fixated on the end goal and may lose sight of the journey. This can lead to frustration and disappointment when things don't go as planned. On the other hand, when we focus on the process, we can appreciate the small victories and progress made along the way.

This shift in mindset can be applied to various aspects of life, including training. Instead of solely focusing on the end result, we can shift our focus towards the daily habits and actions that will ultimately lead us to our goal. By breaking down our goal into smaller, more manageable steps, we can create a sense of accomplishment and motivation that will keep us on track.

In addition, this helps us to develop a growth mindset. Instead of seeing failures as setbacks, we can view them as opportunities to learn and grow. This can lead to a more positive and resilient mindset essential for long-term success.

📸: @lucasdove_photography

#adaptordie #becomestronger #trainsmarter

Welcome to the next phase of the AOD Athlete progr

Welcome to the next phase of the AOD Athlete program "Awaken".

In the next two phases, we will be building raw strength in the big three lifts (back squat, deadlift and bench press). By the end of this, you will be at your strongest ever and ready to push into the rest of the season.

With the Olympic lifts, we will concentrate on a linear progression, with the first 6 weeks focusing on building volume and the final 6 weeks then pushing the percentages higher. As the Olympic lifts are not the focus we will still be prioritising technical mastery and positional strength with the addition of lots of pause and tempo variations.

There will still be a large focus on gymnastics strength, capacity and skill work. Our gymnastics strength work will concentrate on pressing and pulling patterns. During these sessions, we will be working to increase your max set endurance for toes to bar, handstand push-ups, chest-to-bar pull-ups and ring muscle-ups. At the 6-week mark, we will test your max set again before carrying on with the progression further.

Regarding skill work, we will continue to focus on the volume we have built on the GHD from the last phase and handstand walk capacity and general skill practice will be added weekly.

Energy system work will be the AOD Triangle Test and an FTP 20:00 Watts test as well as EN2 and EN7 optional work on a Thursday.

There will be three Crossfit intervals and metabolic conditioning sessions with specific time domain stimuli for each session. All the accessories and performance care work will aid in assisting the day's training and keeping the body healthy.

As with the “Ground Zero” phase, there will be an additional two sessions that can be completed, but are optional:

- 1-mile run cycle
- Mixed monostructural threshold

AOD ATHLETE | AWAKEN starts next week 22/05/2023 and you can sign up anytime by heading to the link in our bio 📅

#adaptordie #becomestronger #trainsmarter

NEW COACH | Introducing Lauren Meet Lauren, the

NEW COACH | Introducing Lauren

Meet Lauren, the newest addition the the AOD coaching team. We sat down and asked Lauren some quick fire questions so you can find out all about her likes, interests and hobbies inside and out of the gym.

If you’d like to work with Lauren, or any of our coaches on a bespoke or semi-bespoke basis, be sure to book a free consultation call via the link in our bio 📲

#adaptordie #becomestronger #trainsmarter

AOD FITNESS PODCAST | 005: Semifinals Talk Find

AOD FITNESS PODCAST | 005: Semifinals Talk

Find out why coach Adam hasn’t loved the programming so far in the CrossFit Games season, what we are anticipating in the semifinals workouts and does knowing the workouts a few weeks ahead of time matter more than we think?

You can listen to the latest episode by heading to Spotify or the link in our bio.

*This podcast was recored before the reales of any semifinals tests.

#adaptordie #becomestronger #trainsmarter

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© 2021 AOD Fitness. All Rights Reserved.
aodfitness@gmail.com
*CrossFit® is a registered trademark of CrossFit, LLC. AOD Fitness is not an official CrossFit® affiliate and does not offer CrossFit® training. CrossFit, LLC does not endorse, sanction, approve of or support this work or any content or opinions expressed herein.

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