A week in the life of Kelly Friel

A week in the life of Kelly Friel

Nutrition- I try to follow the Zone eating plan based on 14 blocks (3 blocks for breakfast, 3 for lunch, 3 for dinner and 1 morning and evening snack). I introduced this as I find it an easier to keep track of how much and what I am eating. I do sometimes find it hard to fit the snacks in during the day- especially on a Tuesday and Wednesday as these are my the days I work and coach. I have my lunch and dinner meals from The Meal Box Company. I don’t have much time to prep food, so the convenience of a pre-prepped meals are fantastic and the meals taste great- I highly recommend them. Supplements wise I take Omega 3 (icon nutrition) and GLC 2000 with my break- fast and evening meal. Pre and during training – Bcaa- (Icon nutrition)- fruit punch is my favourite. Post Wod- I have a Icon nutrition shake usually Cookies N cream or Chocolate peanut butter- got to be the be the best tasting whey I have ever had! My programming is provided by Ben Allen (aka coach) a very good friend and owner of Elevate performance. He has a very analytical approach to my training and has collected data from when i started Crossfit in Oct 2012, he knows what works well and how to motivate me!! He also under- stands my time constraints and has adapted my programming with this in mind. My longest ses- sion is normally about 2 hours- within this time I try to work on my weaknesses as well as trying to improve on my...
RockTape and Motocross Athletes

RockTape and Motocross Athletes

As a quick introduction, my name is Luke Ursell and I train motocross athletes from amateurs all the way up to pro and British championship contenders out of my gym in Derby. Training for motocross can be extremely taxing on the body and requires a lot of conditioning, my athletes do two strength sessions weekly, balance and proprioceptive work, test and ride their motorcycle up to three times a week as well as swimming, running, rowing and cycling. The sport requires complete concentration over three 30 minute races throughout the day, these are all anaerobic in nature and tax every system of the body. I first started training motocross riders after I retired from racing myself. After three fractured vertebrae, a shoulder that didn’t like to stay in its socket, surgeries and general pains in my ankles, knees and hips, I wasn’t sure my body would take another season. It was around this time I met Josh Spinks a then young talent in the industry, he had a glowing career in the kids class with 2X BSMA national championships but he had just come off a flurry of injuries including a C7 neck fracture and two broken feet, that coupled with financial strains caused him to hang up his boots. Josh picked up a little support and agreed to give it one last shot, three years later and he is well recognised as one of the big hitters in the British championship, leading races and taking multiple positions in the top 6, he has gone from strength to strength and has his sights clearly set on the top 5...
RockTape and the Great Britain Ice Hockey Team

RockTape and the Great Britain Ice Hockey Team

As a Musculoskeletal Physiotherapist I often use tape as an adjunct to treatment to facilitate and encourage correct movement patterns with my patients. I joined the Great Britain Ice Hockey Team in early 2015 as physio for the U18s squad having never seen an Ice Hockey game in my life! My initial thought (aside from how brutal the sport can be!!) is how much potential there is for injury. At World Championship level the athletes will play 5 games, in addition to daily practices over a week long period, thus leaving little time for recovery and rehabilitation. Previously, although qualified as a ‘RockDoc’, I tended to lean towards the more traditional, rigid Zinc Oxide taping methods. Watching the GB squad perform, it occurred to me how restrictive and (let’s be honest) ineffective these techniques can be. Although the players usually spend no longer than a minute on the ice at a time, the intensity is phenomenal. I was finding the zinc oxide tape was lasting no more than 20 minutes and I often had to re-tape between periods. Not only does this take time away from the boys rehydrating and resting, but was also leaving them with uncomfortable skin rashes due to the lack of breathability. This year I joined the U20s squad for their World Championships in Megeve. Having a little more time to prepare, it occurred to me that it would be a great idea to approach RockTape to see if they would like to team up with Team GB for the competition – to our delight they agreed! Having won the gold medal in the previous...
Challenging Core Strength and Stability with Variation

Challenging Core Strength and Stability with Variation

Let’s face it… planks are boring. But they’re also effective, especially if you mix up how you’re using them. All too often athletes will get into a plank position, hold it for as long as they can, and call it good. That’s not the worst idea in the world, but your trunk or core or whatever you like to call it needs strength and stability in multiple directions of challenge, needs to be able to brace statically as well as dynamically during movement, and in different positions, so mixing up the plank is both fun as well as better training for the central axis of your body. First things first, make sure your plank is awesome in form before you do anything else. A good planker will have a relaxed neck (and a relaxed jaw and face), will have engaged abs and butt that you could bounce a quarter off of, a neutral head position (not looking up or clamping your chin down to your chest) and a neutral spine position (no butt up in the air or saggy back). Last, but definitely not least, a good planker will be able to do all this while maintaining normal breathing, not holding their breath or sounding like they’re about to give birth! Your first goal is to be able to do all of this (and either to this with mirrors or video yourself because planking is like drunk dancing at a wedding, what’s in your head is never as pretty as reality) for 30-90 seconds and eventually for several minutes at a time. Once you’ve mastered the basics, then it’s...
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