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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.

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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”

READ FULL TESTIMONIAL

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.”

READ FULL TESTIMONIAL

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aod_fitness

🥇MONDAY MOTIVATION🥇 HUGE congrats to @ryanl

🥇MONDAY MOTIVATION🥇

HUGE congrats to @ryanlucaslowther who placed 1st at The @essexweightliftingclub Open last weekend!

Oftentimes, the only way we can become better at managing ourselves in high pressure environments is to go through the experience, reflect and have new strategy in place to improve next time.

Ryan jumped right in the deep end with an Olympic Weightlifting competition to work on managing mindset at competition, and incidentally set a new baseline PB total at -67kg bodyweight, now sitting 7th in Britain in this category 🔥.

Massive well done Ryan!

💚

📸 - @MiloMThomas⁣
__

Posted @withregram • @ryanlucaslowther ⁣
🥇Only went and won didn’t I🥇⁣
⁣
66KG, hitting a total of 211KG. ⁣
⁣
Although not my PB numbers, which was intentional, I’m more proud of the mental barriers I crossed to get here and do this competition.⁣
⁣
My head goes opposite to where I need it to go but I was surrounded by the best who knew I had it. ⁣
⁣
Let’s just say, the fire is LIT, and this is the start. ⁣
⁣
LFG. ⁣
⁣
📸 - @MiloMThomas⁣
⁣
Thank you to all everyone who helped me get here, before & on the day!🤍🥇: ⁣
@aod_fitness @emilypursehouse @sinead.feedfuelperform @josephsamharrison @jgrantham1 @milomthomas @lokedesiree @harryoxley_ @fivephysio @jennyt811 @noorinn @fortitudefitnesslondon @crossfit13 @Essexweightliftingclub @crossfitdirewolf @noccouk @wodableuk @adapttape @xendurance_eu @puresportcbd

#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

Driven by results📈, Shaped by science🧬. Int

Driven by results📈,
Shaped by science🧬.

Introducing: Coach Michael Allen @m_allen2

A diehard fan of zone 2 aerobic capacity work, Mike’s body composition could rival even the king of pineapples under the sea Spongebob himself, or a ripe and crumbly block of mature cheddar.

But that trunk doesn’t lie. Mike is notorious as the most gymnasty of the AOD founders and coaches, and takes great pride in the skill development and mastery of his athletes.

We use a combination of tried and tested training principles and applied sciences of training and performance to deliver results to our athletes through our 1 to 1 remote coaching services.

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.

Want to work with Cathedral City? 🧀
You know the drill.
#linkinbio 📲

#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

💡Achievement Goal Theory assumes that the perso

💡Achievement Goal Theory assumes that the person breaks down and evaluates the meaningfulness, physical/skill demands of the activity, and their behaviour is therefore impacted by these perceptions.

Research in AGT discusses both:
1️⃣Ego-involving, and
2️⃣Task-involving theories.

1️⃣Ego-involving theories conclude that focusing on entity goals is more likely to cause maladaptive achievement behaviour, largely when participants perceive their competence to be low, are worries about failure or are concerned about self-worth.

In this circumstance:
❌motivation levels fall away,
❌enjoyment and satisfaction are lower,
❌persistence is low,
❌performance suffers,
❌peer relationships are negatively impacted,
❌cheating becomes tenable,
❌burnout is probable.

If an athlete has a good perception of competence then their goals are facilitative of achievement, ego-involving theory will serve as a motivating element, and can lead to sustained achievement behaviour.

Even so, ego-involving goals can provoke maladaptive striving when new contextual information is processed, e.g. when age begins to become a consideration in elite performance or if injury occurs.

2️⃣Task-involving theories conclude that focusing on growth goals and, whether through nature/character, participants discern mastery criteria within the training context, or both, motivation can be optimised and athletes are:

✅more invested in a task,
✅will persist for longer,
✅perform at a higher standard,
✅feel satisfied and enjoy training more,
✅be able to foster peer relationships,
✅avoid burnout or cheating,
✅feel more positively about themselves and their training.

Research is clear that if we want to optimise motivation in performance, we should promote task involvement, as it has consistently been associated with good cognitive-, and achievement-striving responses.

We can enhance socialisation experiences in order for an individual to have task-goal direction, or we can structure the physical conditions to be more task-involving.

The evidence in AGT research has led many sport psychologists to conclude that being task involved better enables participants to manage motivation in the sport experience.

Introducing: Lois Smith @lois_smithy - the newest

Introducing: Lois Smith @lois_smithy - the newest member of the AOD Fitness Team 💚

🥈 Silver medalist over 2km at the UK Indoor Rowing Championships (in the middle of a nationwide lockdown), two-time sanctioned-event athlete, lecturer, a #bigmumma of two, and overall training badass..

Lois is a woman who knows what she wants, and nobody is going to stand in her way.

Through the pandemic, and the restructuring of the qualification processes within the CrossFit season, AOD have helped Lois keep that foot on the gas and keep pushing toward her goals.

We are delighted to welcome her onto our training team as we embark on the upcoming competitive CrossFit season.

The Open is no longer as important of a step in the qualification process for us as a team, but we are pretty sure Lois will be taking some names on that leaderboard this year! 💃

🔥

More Athlete Highlights to come! We are here to celebrate our AOD athletes, but our community speaks loudly enough for itself.

Want to be a part of it?
You know what to do 📲
#linkinbio

#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

How does it being the weekend impact your sense of

How does it being the weekend impact your sense of motivation?

Did you take a rest day yesterday ready to smash two more big days of training for the week?

Did you start the week strong after reading all the ‘Motivation Monday’ posts on Instagram?

Now finding yourself dwindling and losing your sense of purpose as the fatigue of the week’s training sets in?

As human beings, we can be proactive and engaged, or passive and alienated.

These shifts in mood and character are indicative of the social conditions in which we function and have grown from/within.

Research into self-determination theory (defined in a previous post) focuses on the social–contextual conditions that advance natural processes of self-motivation and healthy psychological development.

There are three innate psychological needs that, when satisfied, can amplify self-motivation and overall mental well-being:

🏋🏽‍♂️ Competence,
🧠 Autonomy,
👯 Relatedness.

Of these three factors, autonomy and relatedness are largely within our control.
We might not be able to perform our training tasks as well as we would like to some days, but:

💚 taking account of ourselves and staying present in the process, as well as

💚 facilitating relatedness by placing ourselves, whether virtually or physically, within a community of people who support our goals and needs

⬆️ THAT is within our control.

Stay present.
Stay accountable - to yourself and others.

PROCESS over OUTCOME baby🕺🏼

#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 PP is a classic CrossFit-style tripl

This week’s PP is a classic CrossFit-style triplet with a gymnastic and weightlifting bias ⬇️⬇️⬇️.

5 Rounds For Time:
21 Wallball 9/6kg,
15 Toes to Bar,
9 Deadlift 120/85kg.

Let’s take an example of a benchmark CrossFit workout,
‘Kelly’ - 5 Rounds For Time: 400m Run, 30 Box Jump, 30 Wallball.

If you’ve hit this benchmark before, you know the total rounds is deceptive, and those last two rounds are where the wheels can start to fall off without a plan.

📝 Approaching a 5 round triplet workout like this week’s PP or Kelly comes down to analysing your own capacity as an athlete and working out where your strengths or limitations lie.

🤓 Just because someone else approaches the workout one way does not mean that their way is going to be the best way for you!

🚀 The rep scheme of the PP is designed to push you to go close to or unbroken, and to be able to attack each round and movement with confidence.

If you’re of a general RX or Elite standard, the load across the deadlift and wallball is light to moderate, and the toes to bar should be a manageable amount of volume.

There are a couple of different tactical approaches you can implement depending on where you’re strong:

1️⃣ - If you’re strong on toes to bar, you can make up time there so push for unbroken sets and be strategic with the wallball and deadlift volume.
If you are not - break these down and push to go unbroken on the wallball, smooth and fast on the deadlifts.

2️⃣ - If you like wallballs then they’ll feel like the rest for you, so you can afford to take short breaks on your high skill and load movements.
If you do not - this is a deceptive 100 wallballs snuck into one workout and you’ll want to manage your fatigue here.

Aim to keep the wallball and toes to bar as prescribed and drop the weight on the deadlift to make sure you can keep the intended intensity and workout stimulus. Even if you have to break the wallball and toes to bar reps up from 321 go, you can still get through this quicker with an appropriate deadlift load.

Going to give this 12-15minute workout a try?
Let us know how you go! 💥

Want to know more about our coaching services?
#linkinbio 📲

#becomestronger #aodbaby

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