CrossFit Trainers Talk: Movement Patterns

5,000 years ago you would probably have been a much leaner, active and athletic version of yourself without even having stepped in to a gym to achieve it! This is because hunting for your food and building shelter involved learning to move your body effectively when lifting weight, something you aren’t likely to do in a gym. In fact, even non-gym goers just seem to throw themselves in to lifting heavy weights and carrying out exercises with very little knowledge of what they are doing.

The very first of our movements support everything else that we add on top of them so it is important to learn the basics. Despite what people say about CrossFit not being safe, what is worse is doing workouts that your body can’t cope with, therefore putting your bones and muscles under pressure that is likely to lead to damage.

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Monday nights 7:30 class after ‘Angie’

 

Not only does CrossFit improve your fitness in the most intense and natural way possible, it prevents injury by building your muscles up to be able to cope. We believe you should focus on movement patterns when exercising to develop a functionally strong body so our CrossFit workout routine is scaleable to each individual’s ability. Only when you get stronger does the intensity and/or weight involved in the activity increase too.

Don’t be fooled by the speed in which you can get your workout done either, high intensity physical activity is the key but it should always be carried out properly and under the correct supervision so as not to cause injury.

We pack a big workout into a short timeframe by using interval training and weights known to challenge muscles and build fitness. An hour at a normal gym couldn’t get you the same results as our CrossFit sessions because at Blackwater you are encouraged by our CrossFit trainers who are the best in the business, who know your personal limits and who will continue to push them safely and effectively.

At its core, exercise is all about movement so going to the gym and working one muscle group is counterproductive and ineffective, as is rushing an exercise and doing movements incorrectly when lifting weight. Try CrossFit at our gym in Essex, we offer you the chance to see dramatic results in a short amount of time with one on one support from the professionals.

 

Strength

Bench Press – 5-5-5-5-5 – ascending weight – Supersetted with Strict Pull ups max reps

If you don’t have 5 strict pull ups do bar rows or ring rows. Make the standard hard.

Conditioning

For time:

80 Sit ups
60 Swings 24/16k
40 Box Jumps 24/20″
60 Swings
80 Sit ups

Finisher

50 Band Pulls (focus rear delts)

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