Enjoy Reaching Your Goals with CrossFit Blackwater

Now that January and February are out of the way, your fitness resolutions and motivations could be wavering a little, especially if you’re not seeing results as quickly as you’d like. When you have a specific fitness goal in mind, it can be very easy to get caught up in the outcome, meaning you sometimes don’t enjoy the process or reflect upon the achievements along the way.


By enjoying the process of CrossFit training and achieving small milestones, you are much more likely to stay motivated and achieve your long-term goals. Our culture of “instant gratification” means many of us can be impatient and want to see immediate results. However we know with strength and fitness, this simply isn’t the case: it is very much a journey in order to reach your eventual goals.


Trusting the process of CrossFit and taking advice from our coaches and personal trainers in Witham will make you far more patient and when the all important milestones arrive, they will be all the more sweet! By successfully building habits and routines both in and away from the gyms in Witham, your goals will take care of themselves. It’s extremely important to be consistent with your training, show up regularly to sessions and translate your hard work into your every day life, such as your diet.


Willpower is what will kick start your journey into a fitter, better you, however it is habit that will keep you there. Hence, it’s vital to enjoy the process of training, celebrate the small triumphs and reflect on where you are and how far you have come. Here at CrossFit Blackwater in Witham, we can assure you that with the right level of motivation, you will see amazing improvements in your fitness, strength and even your general health. What’s more, you can benefit from the social side of CrossFit by meeting a great group of people who will encourage you every step of the way.


If you want to begin the process of becoming the best version of you, why not sign up to one of our free taster classes and try CrossFit for yourself? We love welcoming new members through our doors!


5 Reasons To Try CrossFit

CrossFit classes offer a whole range of health and fitness benefits which come with time, training and dedication. However, there are many other reasons for joining our Witham gym in particular. Here are just some of the reasons why you’ll feel great about yourself here at our CrossFit gym in Essex.

Post New Years Day WOD photo!
Post New Year’s Day WOD photo!
  1. A sense of community

When you go to your local, regular gym for a workout, you’ll most likely go through the motions, moving from machine to machine. At CrossFit, there’s much more of a community feel. This means no buttons and dials and no isolation! Instead, exercises in our Witham gym are done in group workouts under the supervision of your coach or personal trainer. This encourages everyone to really push through boundaries and make the progress they’ve always wanted to whilst making some great friends along the way!

  1. There’s never a dull day!

Going to your regular gym in Essex and doing the same routine each time may seem okay for a while, but it can soon get repetitive and tedious, which can quickly lead to a lack of motivation. One thing we can guarantee is that CrossFit is never boring! You do a totally different WOD each time, and there aren’t the endless rows of machines to routinely hop on and off. Each workout is engaged and requires focus and attention. This means you’re always going to be giving it your all.

  1. A confidence booster

CrossFit can be a very empowering experience for anyone looking to get into shape. While you’re physically altering your body through building muscle and increasing overall fitness, you’ll also feel stronger, healthier and capable of anything – both mentally and physically. This can translate to daily challenges in your everyday life, meaning “I’m not sure” can soon transform into “I can do this!”

  1. It’s affordable

There is no need to worry about costs here at CrossFit Blackwater. Unlike most gyms, there are no obligations or contracts. We operate a month to month gym membership which means that if you want to take a break or start going more or less frequently, all you need to do is let us know. What’s more, our workouts don’t rely on expensive equipment, so you can do your WODs in your own home too.

  1. Becoming a better version of you!

Last, but by no means least, you will feel great about yourself. While you build strength and fitness, which can help in every aspect of your life, psychologically you will also be constantly learning and improving. There may be struggles and hurdles along the way, but you will certainly gain perseverance and self-assurance, meaning you can be the best version of yourself in your everyday life.

If all of these things appeal to you, then why not try CrossFit and experience it for yourself? We love welcoming new members to our CrossFit gym in Essex, so don’t hesitate to sign on to one of our free taster classes and gain all of these benefits and more. You won’t regret it!



CrossFit Classes Can Work for Everyone and Here’s Why

When you tell someone that you’re thinking of taking up CrossFit, their immediate reaction may be “CrossFit looks too intense” or “too hard”, however many people have misconceptions about how the programme actually works. Here are some reasons why CrossFit can be for anyone, even people who have previously been exercise shy or have no prior experience.

One of the most important aspects of taking up CrossFit is the idea of “functional movement”, which means an exercise or movement that can be directly translated to real life. This includes picking up something off the ground, running, squatting or jumping onto or over something. From shopping, to picking up kids or even gardening; these are everyday movements that everybody needs to be able to do. So if you feel you’re beginning to struggle with your strength and tire easily when doing these everyday movements, maybe it’s time to improve?

This doesn’t mean you have to be insanely strong or super fast, but your mobility and movement should be at a good standard to avoid harming yourself.

The great thing about our CrossFit classes in Essex, is that you can start with very basic movements and progress in complexity and load as your fitness inevitably increases. If you can squat your body weight to begin with, in a week you could be squatting a barbell and in a year you could be squatting far more!

One common misconception is that if you join a CrossFit gym, you’ll immediately be expected to do complex movements and life heavy loads. However, the reality is, we begin with the basics with one of our experienced coaches who will support you and answer any questions you may have about your CrossFit training.

The bottom line is that CrossFit is all about starting with the very basics and scaling up in intensity, complexity and load until your fitness increases. It’s relevant to everyday life and is therefore applicable to everyone. What’s more, is that you can improve your health and your quality of life as a whole. So what are you waiting for? Book yourself onto one of our free, no contract, taster classes today and start your journey on becoming a better you. You may see results a lot quicker than you think!












What Is CrossFit Really Like For Beginners?

CrossFit newbie, Sam, tells all…

“Just over a month ago, I walked into CrossFit Blackwater for the first time not really knowing what to expect. I’d heard a number of stories from various people who all had their own interpretations of CrossFit classes (some were more frightening than others) so to tell you the truth, I was nervous. I knew going into the foundation classes that I hadn’t done much exercise in a while and was anxious about the prospect of having to lift heavy weights!

What really sticks in my mind about my initial class was the fact that I didn’t have to introduce myself. The moment I walked through the door Scott, one of the coaches, was there asking if my name was Sam and if I was looking forward to what lay ahead. I felt more relaxed immediately and ready to take on the workout…

First up were squats! For something as simple as front squatting with a bar you wouldn’t think there would be too many problems, however, during this exercise it was pointed out to me that I had tight Achilles as my heels kept lifting from the floor as I carried out the movement. I was given a weight to stand on to counteract this and over time the hope is that I will be able to squat properly without assistance. I realised that had I have just gone to the gym and carried out these movements on my own, I would never have known I was doing it wrong!

As well as that bit of much needed guidance, I am enjoying doing similar exercises to those that I’d do at other fitness gyms, except there aren’t any over complicated machines (apart from the two rowing machines in the corner).

There is a real community spirit at CrossFit Blackwater and you soon find yourself shouting words of encouragement at each other. By doing the foundation classes as a group, it soon becomes apparent that you are not expected to walk in and know it all, if anything, everyone is in exactly the same boat and just willing to learn!

So long as you are prepared to push yourself and work hard for the results you recognise that you are in fact competing against your last score as opposed to the person next you!

What’s really impressed me about the style of coaching at CrossFit Blackwater is that Scott and Christine won’t let you move up in weight unless you’ve nailed the technique. This is essential as there is no point lifting your bodyweight if you’re not doing it properly.

In this short space of time I’ve already begun to see results in my fitness and strength. Admittedly, there have been times where I have wanted to pass out, throw up or walk away but it has definitely been worth it and with everyone’s words of encouragement I leave every session feeling energised and raring for more!”




Our CrossFit Gym Explains Why Burpees Beat Beer!

Many of you will already be aware of the new guidelines on alcohol intake, it has now been suggested by the government that a male should drink no more than seven pints of beer a week (fourteen units of alcohol) – the same as the maximum limit for women.

Whilst many of us already know that excessive drinking is potentially detrimental to your health, at CrossFit Blackwater we wanted to talk about the topic further for those who might need a bit of persuading when it comes to choosing exercise over that extra beer!

There is nothing wrong with enjoying the occasional pint, or the odd glass of Merlot but why binge over the weekend when you can find a local gym and join in with our CrossFit workout programs?

Our loyal members will confirm that working out definitely has its benefits, especially at our CrossFit gym in Essex! Our experienced coaches run classes that are catered to the individual, in a fun and friendly training environment.

So why choose our box over booze?

  1. Your general fitness and physique will improve – providing that you try and workout a few times a week, we can guarantee that you will start to see results. That ‘beer belly’ which once got in the way will soon flatten and you’ll start to feel more confident in yourself!
  2. As you get healthier, so will your bank account – a monthly membership at our gym costs roughly the same amount as a drinking session at the weekend. When most people have a couple of nights out a month, we don’t need to tell you what provides better value for money not to mention better for your health!
  3. The mind is happier – Numerous studies have proven that exercise has a drastic impact on a person’s mental health. However, many people will still decide to drink their sorrows away, which has got to be the worst sort of therapy as you will no doubt feel dreadful the next day.
  4. The aftermath – Our CrossFit classes my result in a tight hamstring here or there but we think a handstand pushup definitely beats a hangover!

So if you’re feeling down and despondent about that bit of extra weight or the beginnings of a beer belly, why not try CrossFit? We’re welcoming new members through our door each and every day and would love to meet a few more.

For more information and advice, get in touch today.

Olympic Lifting WOD

Power & Special Friday 13th Chipper

Class clean and jerk
Tuesday’s 6:30pm class working on their clean and jerks. New PR’s for Nikki and Lindsey and good technical progress made by everyone.

Hang Power Clean

Build to a 3RM

Chipper: To be announced on arrival in the gym

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30 ???????????????????
20 ?????????????????????
10 ??????????????????????
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1 ???????????????????????????

Finisher: Develop muscle ups with rings 🙂


Lunge & OPEN 11.2

Front Rack Lunges 10-10-10-10 (5 each leg)

Ascending weight.

Bench Press or Weighted Push ups (plate on back) 10-10-10-10

15 minute amrap:

9 Deadlifts 70/45k
12 Push ups
15 Box Jumps 24/20

Finisher: Plank competition, last person standing.


Linear progressions

Back Squat or Deadlifts – Linear progressions (2.5k more than last 5 solid sets of 5)

Choose the lift you didn’t do last time.


Pendlay Rows


For time:

25 Wall Balls
10 Power Snatch 50/30
20 Wall Balls
10 Power Snatch 50/30
15 Wall Balls
10 Power Snatch 50/30
10 Wall Balls

Finisher: 2 Laps with 2 x KBs


Clean & Jerk max day

Clean & Jerk

30 minutes to find your max. Squat or Power variations are allowed.


100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Scaled Version:

10 rounds:

10 Ring Rows
10 Box Push ups
10 Sit ups
10 Squats

Finisher: Stretch those hip flexors, you just done 100 squats.


Back Squat & Fight Gone Bad

Back Squats or Deadlifts (Linear progression)


If you were successful with 5 solid sets of 5 last time move up 2.5k.

Inbetween sets set of strict pull ups or 5 negatives. Use rings for negatives if necesary.

Fight Gone Bad

3 rounds – 1 minute each station:

Wall Balls 9/6k
Sumo Deadlift High Pulls 35k/25k
Box Jumps 24/20
Push Press 35k/25k
Row Calories

Your score is total amount of reps for all 3 rounds. Tell the coach your total’s for each round in the 1 minute rest.

Finisher: Max toes to bar in 1 minute or Max knee raise hang from bar