As the sun has started to make an appearance, the CrossFit open is complete and we're all starting to plan for the various events coming up, it can only mean one thing...Spring is upon us!!
We're finalising the new designs and styles ready for the summer, so to make room we are running our biggest clearance SALE, ever!
Here's how it will work:
Get 50% OFF all existing stock until Midnight Friday 18th April.
Get 40% OFF all existing stock until Midnight Sunday 20th April.
Get 30% OFF all existing stock until Midnight Monday 21st April.
Then for the remainder of April get 20% OFF all existing stock (if there is anything left by then!!)
This code will work on any existing KGB item (excludes any pre-orders for new stock)
Now in order to keep things simple, it will be the same code throughout, but the discount % will automatically update.
Code to use is KGBSALE
(This code will work on www.keepsgettingbetter.co.uk but also we have made arrangements that it can be used on www.WODBOX.co.uk so use the same code above on either store at the checkout to receive your discount)
We'll also be running a few competitions and giveaways, so make sure you are following us on twitter and have liked our Facebook page!
With just under a month to go until Christmas and following huge demand and a lot of requests we've put the entire range of new KGB gear up for pre-order. So now, rather than limited colours and sizes, these are going to be made to order so you can pick any size and any colour from the options in the product pages.
This is a bit of a one-off and not all colour combinations and styles will be available going into the new year, so if you see something you like, go for it as it might not be around in 2014.
Don't wait too long, as we'll need to complete them soon in order to get them sent out to you all in good time for Christmas.
Please ensure your order is placed before Midday on Monday 2nd December in order to guarantee Christmas delivery. As soon as its in it will be sent out to you on a tracked service. (If pre-order items are ordered at the same time as in-stock items, then items will be shipped together once in stock)
Please, when ordering nominate an address where someone can sign for your parcel or take it in, or nominate a safe place in the notes for Royal Mail to leave it.
Enjoy, we're really excited by the new designs as well as a return of some of the classics and our favourites.
#KGB - Keeps Getting Better
So… who watched the Crossfit Games row? There wasn’t much to see if you weren’t at the stadium in Cali, but we quite enjoyed the 1970’s style Nintendo graphics of the row.
It’s been the talk of the Crossfit world ever since the event was announced, as an event that could really change things up, bringing out the more endurance preferred athletes rather than the stronger ones and see who had the strongest will power as rowing 21,097m seems to be just as much of a mental challenge as a physical one.
We decided to test out the event from hell and just see how hard it’s going to be. 21,097 metres to row. Let’s just say we were grateful for no time cap.
Rick was the guy to take up this challenge on behalf of Team KGB. Armed with a fully loaded iPhone with some intense DJ mixes, water bottles lined up and a concept 2 he started the row. This is what he thought:
When the Row WOD was announced, I think it prompted discussions and ripples throughout the entire CrossFit community and split opinion.
It didn't take long though before I'd made my mind up that I wanted to give it a go. Normally when someone says they're going to give something new a go, it’s met with applause, encouragement and support, but this wasn't the case. Both in our office, and on Facebook etc my intentions were met with comments of 'you're mental' and ‘ridiculous’!
I was looking at it as more of a mental challenge than physical. Although I CrossFit regularly and have always been involved with Sport, I'm no pro athlete and having only rowed a max distance of 5k previously (just last week by chance) this was definitely a case of entering the unknown…
So with a 2hr playlist (courtesy of Rob Williams), my water bottle and my KGB Tee, I sat down to program the row. I had a moment of 'what am I doing' when entering the distance and realised I'd never had to use the back arrow to input distance in multiples of 10k before!
To be honest, ten thousand metres in I was thinking that this wouldn't actually be that bad, however my confidence faded and my previous fears started to creep in. Every 10m felt like a 100m, every 100m started feeling like a thousand. Where as at the beginning I was in a good place and just focused on keeping a steady rhythm, now it was more a case of just staying on the rower.
The last 3,000 was definitely the toughest, and there seemed to be a hundred reasons to stop; no more water, headphones fell out, foot straps were loose, hands were sweaty etc
But, after 1hr 49mins of rowing it was done, the meters ran out, and it was over. My first thought was great, under 2hrs, immediately afterwards though my thoughts turned to working out what pace I'd need t
o get it under the 90 mins, or take some time off. This is what KGB means to me, that constant pursuit of improvement, yes I had a new PB and had achieved something I hadn't ever done before, but now it was time to look at can I improve, can I do it quicker, can I get better?
So I recommend you all give it a go, the other guys from Team KGB will be doing it soon, and I’ll be re-testing again in a few weeks to see if I can improve.
Rick – Keeps Getting Better
Interested in getting some custom gear done for your Box?
Check out one of the recent examples of a new logo design and clothing we did for CrossFit Cambridgeshire. #KGB
With the new KGB designs on their way, its time to make room!
In true CrossFit style, we're running an offer in rounds, and you need to go as fast as you can to win big! Its double FRAN, so instead of 21-15-9 its 42-30-18 but as a % off your purchases.
Day 1 (10/07/2013) Get 42% OFF until midnight!
Day 2 (11/07/2013) Get 30% OFF
Day 3 (12/07/2013) Get 18% OFF
So the quicker you act, the more you're going to save! Offer applies to everything on the site except the pre-order items, so grab a Vest, T-shirt, shorts, socks, hoodies and we'll throw in a wristband with every order too!
It's awesome the people you're able to meet through things such as twitter and Facebook ... here's an example. Ben was introduced to us by a loyal KGB customer who thought his awesome story really illustrated our KGB beliefs. His name's Ben Blagrove an ex pro rugby player turned teacher and he is pretty awesome guy. Follow him and you'll realize it too, just like us (@bbfb10).
But don't just believe us... hear his story below. #KGB
Beasting the black dog
By Ben Blagrove
I have been suffering from depression now for nearly two years, over that period of time, there have been some very dark moments, and the only thing that has helped get me through these dark times has been the gym.
The gym is a constant. It is always there. It never says no. It never gets upset.
Each day the gym is there for me, waiting for me to arrive and to give it my best shot. The gym takes everything I’ve got and still wants more.
Each time I feel down or in a dark mood, a depressive state I know that all I have to do is to pick up my bag and head to the gym. It’s a cliché, but working out is a great anti-depressant.
Each workout demands more, one more rep, one more set and through this demand for more it is possible to see how my workouts and my depression are linked. As my workouts have increased in intensity, my depression symptoms have, generally, lessened. Of course I still have bad days, even bad weeks, but these are becoming fewer, and the time between them is growing. I totally believe that challenging myself in the gym gives me something to focus on; something to aim for, measuring my workouts shows my progress. Each lb I lose, each kg I add to the bar, each metre further, each second shaved off shows me that my progress ‘Keeps Getting Better’.
I may not be where I want to be yet, but through hard work each day my life ‘Keeps Getting Better’
I think this shows just how much of a powerful weapon exercise can be in our life and how it can help sculpt a better body and mind, Ben's story shows this.
Check out Ben's Blog about how's beasting the Black dog every step of the way.
Nicola Simpson was a late starter to Crossfit but that hasn't stopped the Crossfit Leeds Athlete from becoming one of Europe's top Athletes.
Here's an insight into what started her passion for Crossfit and how she intends to attack 2014!
KGB: Hi Nicola thanks for taking the time out of your busy schedule of being a top Crossfit Athlete and Firefighter to talk to us today.
How long have you been doing crossfit and what was your first experience of it?
NICOLA: I was on the same team as Sam Briggs at the world Fire Fighter games in South Korea, I always remember a conversation at Manchester airport where she told me about Crossfit, I remember saying I'd like to train that way but think I'm a bit too old to be taught so many new skills.
My first WOD was in Korea when Sam introduced me to Franpee, DB Thrusters and Burpees. I didnt know it was meant to be exhausting so I just got on with it. We did several workouts other the time we were there, I was hooked before I got home.
Crossfit Leeds was opening around the time we got home, Sam took me down and introduced me to Mike Rawlinson, things went from there. I trained for about a month and then was on the team for DWF, we made the final and I didn't even know half the movements!
KGB: Bit of a baptism of fire then! But what great people to get you started in it.
Did you have a background in any sports or activities before starting crossfit?
NICOLA: I had a brief spell with amateur boxing, I won't claim to be the first female to box under amateur rules but I was definitley there at the start. There was once a couple of girls on This Morning claiming to be the first, I had already boxed by then. It was very strange it all had to be kept hush hush. I had 4 bouts and 4 wins.
I come from a sporty family so it was normal to 'go training'. I was always involved in sport as a youngster, I probably didn't do much during my teenage years but as an adult I've always done something. I took up rugby league in my twenties and eventually toured twice with Great Britain. Once in Australia then the following year the World Cup in New Zealand.
There was some cross over to Thai boxing, which started as pre season training. I first fought in 2004, I ended up having around 27 fights, in UK and Thailand. I fought in the world championships 3 times, winning bronze, silver in consecutive years and finally I got my gold, that might have been 2008. I won a Pro British title. Spent time training and fighting in Thailand, which will be happening again for one last time this year.
KGB: Wow so your used to having to a high level of mental and physical toughness then.
You’ve had a pretty good year this year narrowly missing out going to the games by placing 4th at this years European regionals. That’s 7 places higher than last year.
How did you approach this year in terms of goals and training. Did it differ much from last year?
NICOLA: I don't really think my training had changed. I'm always aware you need to work your weaknesses so I do! Sam Briggs had done a lot of programming for me leading up to London ThrowDown, the open, regionals...and I'd trained with Sam and Hayley Knowles whenever I could. Sometimes you don't realise how far you have come until a test such as the regionals. I was determined to stay relaxed this year, it's all got very big, big build ups,TV's, everyone getting excited, nerves can burn so much energy, I held the thought "it's a WOD just at a different venue, it's nothing I haven't done before." I think this worked, I really enjoyed this years regionals more than I have any other comp.
KGB: It looked like a great event, sadly we could only watch it online but we were cheering you on all the way through.
So what are your goals for next year we’re guessing get that lucrative 3rd place and to get to the games?
NICOLA: Yes, I kind of surprised myself coming 4th, so this years trainings main goal is next years regionals. Sam Briggs is programming for me and she knows my weaknesses, I'm into my 4th week of training towards next year. I said before this year that I would go team next year but realise this s not really an option now. I've accepted that this year my life will be in the gym, not that it wasn't before, but I am going to push extra hard. We have recently set up ‘Team UK’ which consists of all athletes who made the regionals and others who will next year, we are trying to train together regularly, this will be like a competition in itself.
I am competing in the European Inferno with Sam Briggs as a partner and we're also involved in Team comp in Australia in November. I don't want to compete in every competition that come up because I feel it stalls your training, once for qualifiers then again for the comp. I look forward to the London ThrowDown in January, the open and regionals.
In October I have a month in Thailand, I'll train Muay Thai and keep a strength programme up during this time, if I feel good enough I finish my month in the ring.
KGB: Sounds like its gonna be a very hard, very busy but exciting 12 months ahead.
A lot of crossfitters are big advocates of the paleo and or Zone diet. What nutritional plan do you follow? Does it change when you’re getting ready for a competition?
NICOLA: I follow the principle of Paleo, I avoid processed rubbish, I don't eat bread, pasta, rice, etc. I eat plenty of meat, veg, nuts, fruit. And eggs, i eat eggs every morning! True Paleo would be no milk but I drink whole milk a lot. I wouldn't restrict myself so that I couldn't eat out and I have occasional treats. I have toyed with the idea of zoning but find measuring food restricting and annoying, I'm not into it.
KGB: What advice would you give women who are thinking of getting into crossfit in general and secondly what advice would you give to women who want to compete at a high level of crossfit too?
NICOLA: I always try tell all women that Crossfit will work for them, I'm still trying to convince my own mum. Unfortunately a lot of what people see on TV and Youtube is elite athletes, this doesn't always motivate women who are so far away from that level, you try tell them 'but if you wanted you could do that' I think Crossfit wants to be inclusive to everyone maybe it should use some footage of an average class at a box. If any women was thinking of getting into Crossfit, I would tell them to go for it, the hardest part is making the decision and going to the box for the first time, after that you'll be hooked so the addiction will take over.
Funnily enough I have a friend at the minute, from the Thai boxing scene, she has just got into Crossfit, obviously she has a very competitive nature and has seen what is going on. She wants to compete but at the minute is overwhelmed by all the movements. I've told her not to worry about the weight she is lifting but to concentrate on technique, once the technique is there the PB's will start coming. I said she should pick 2 skills to focus on and crack and not to worry about them all at one, some have skill transfer anyway. Also record everything, that way when your getting frustrated you can look back and see how far you've come. Everybody starts some where and all those individuals she's been watching on Youtube have been in her position now.
NOT SURE WHAT CROSSFIT IS THEN CHECK BACK NEXT WEEK FOR OUT INSIGHT TO IT.
All photos courtesy of Jens Koch Photography
As athletes and even just in life we are always being told we need to keep getting better, it's rarely used as a positive, it's negative! Like you're not quite good enough. That you aren't quite hitting the mark, you're never quite there, and have got so far to go.
But that’s just not the case.
Each small progression, each target reached, every little weight put on the bar, every 0.1s shaved off or 1lbs lost or gained is an awesome achievement!
That's why we say "KEEPS GETTING BETTER"
“Keeps getting better” is your declaration to yourself. A declaration and acknowledgement that it's your choices and your actions alone that will push you beyond your limits, driving you down the path of continuing success towards your goals, whatever they may be.
Only you can take control and make sure that whether
It’s your workout,
or Your life
That it just
"keeps getting better!"