Category Archives: Blog

CrossFit Blackwater: 4 Reasons Why Push-Ups Make You Awesome!

Personal training
At our CrossFit gym, the term “push-up” can instill an almighty fear in some people, mainly because they aren’t easy to master! Although often associated with warm-ups or as an accessory exercise, push-ups actually have a number of benefits as a functional strength exercise. So here are just a few reasons why you should maybe give push-ups another chance and see them as a great way to enhance your strength and fitness, rather than view them as something to dread…

Increased functional strength due to full body use.

In order to execute a good push-up, you have to use every major muscle group in the body. Your biceps, triceps, anterior deltoids and core muscles all need to be used, meaning it’s a great all-rounder and can benefit you in pretty much every discipline of CrossFit.

They count as cardio too.

When all of your muscle groups are being utilised, your heart has to work harder to deliver oxygen-rich blood to your muscle tissue. It’s up to you when it comes to intensity, but it can be a great cardio exercise as well.

They can improve your posture.

One of the reasons for a poor posture can be due to weak core muscles, which can mean your body is unable to support itself properly when vertical. When doing push-ups, your entire torso is being used to stabilise the body, which simultaneously strengthens those all-important core muscles. By squeezing some push-ups into your CrossFit workout routine, you can fine-tune your postural muscles and subsequently reduce risk of lower back pain.

They may help prevent shoulder injury.

Push-ups are great for strengthening and conditioning the shoulder joint for dynamic movements. This added shoulder training can help when it comes to a variety of exercises that we also cover in our CrossFit classes, including pull-ups and push presses. Push-ups can be particularly effective for those new to exercise.

Maybe it’s time to embrace the humble push-up and reap these great benefits that can be applied across the board. Here at the best gym for classes in Witham, we believe in helping our members to continuously improve their fitness so that they can become a better all-round athlete! Even if you’ve never lifted a weight in your life, we specialise in getting our members from the couch to one of our crossfit classes, where you are able to gradually improve your strength, fitness and confidence until you can achieve things you never would have thought possible! Unlike most CrossFit boxes, there are no tie-ins or contracts; in fact you can come along to one of our free taster CrossFit classes to try it out. Book onto one today or get in touch with us for more information and start your journey into becoming the best version of you.

CrossFit Blackwater: Why CrossFit is Great for Runners!

CrossFit can benefit everybody. Regardless of your shape, size, age or fitness ability, it’s all about basic exercises involving body resistance, aerobics, weight lifting and other high-intensity movements. However it has proven to be particularly beneficial for those who have a fondness of running – and here’s why!

Running is a great way of keeping fit, however the repetitive movement, which uses mostly your legs, can cause the rest of your body to become unbalanced. Running as your only form of exercise can also lead to workout “plateaus”, meaning runners have to run harder and faster each time to maintain their level of fitness.

One of the great benefits of CrossFit is that it uses your whole body rather than isolated muscle groups, which strengthens important areas needed to make you a better runner. Our CrossFit workouts train both your fast-twitch muscles (used for sprinting) and slow-twitch muscles (used for long distance running). Further to this, working your whole body will help you to lose body fat, which can improve endurance and speed. It also ensures you remain in proper form, preventing any injuries during your runs.

If running is your main focus, you can use CrossFit as a supplement and do it as and when it fits in with your schedule – maybe two or three times a week. When you aren’t training you can increase your sessions as and when you please.

Here at CrossFit Blackwater in Witham, we love welcoming new members through our doors and adapting our CrossFit workout routines to suit a whole range of people. Once the basic movements are under your belt, our coaches will help you to focus on what’s most important to you, so that you can start reaching your goals straight away.

Whatever sports you enjoy, or even if you have never been a lover of exercise, at our gym in Essex you can start your journey into becoming fitter, stronger and feeling generally great about yourself and your body. If you’d like to find out more, please don’t hesitate to get in touch with CrossFit coaches for more information or book yourself onto one of our free taster classes to jump straight in!

5 Ways CrossFit Can Change Your Attitude and Even Your Life!

Many people who enter the world of CrossFit emerge feeling better about themselves than ever before. However, the changes you’ll see as a result of joining a gym like ours are not just physical (although they could be considered a bonus!). For many CrossFitters, the greatest transformation takes place in the mind. Here are just a few of the ways you can expect CrossFit to shift your way of thinking and even your outlook on life as a whole.

  1. You’ll walk taller

One of the first things you’ll notice is a marked increase in confidence as the weeks go by. No longer will you be trying to slip beneath the radar at the back of our crossfit classes– you’ll be getting stuck in to your CrossFit training and pushing yourself to reach your goals.

  1. You’ll embrace your body

A lot of people join our CrossFit gym with the aim of toning up and losing a bit of weight. However along the way you’ll find that the focus becomes less on how your body looks and more on what your body can do. Of course, wanting to get toned and lose weight are perfectly good reasons to start but it’s great to see how far you can push yourself; gaining strength and fitness throughout your journey.

  1. You can unleash your inner athlete!

This may sound like a slight exaggeration, however in just a few months you’ll feel more athletic in a whole variety of forms. This may show up in tests of strength and power or endurance and stamina. Some may not be the most coordinated, but excel when it comes to weightlifting. Everyone has their own “niche”, and even the most seemingly un-athletic person will start to shine in certain areas.

  1. You’ll think stronger

Another change, which often comes when you try CrossFit, is dealing with that persistent little voice of doubt. In the beginning, it may seem a little daunting but as our members continue to come along day after day, those faces of fear turn into faces that say, “I can do this!” Not only is this important in the gym, but also in our members’ everyday lives. When you are able to conquer your fears in one aspect of life, you’ll find you can also try and tackle more and more obstacles.

  1. You might even surprise yourself!

It’s very common for new members to quickly discuss their limitations, rather than what they’re great at. However, little by little, you’ll start to see that you actually had a very restricted view of your capabilities, and that you’re able to do far more than you first thought.

Here at CrossFit Blackwater, we believe that our CrossFit programs can alter the perception of yourself and the world around you. If you want to start a new journey by experiencing all of these things and more, why not sign up to one of our free taster classes? Our experienced CrossFit trainers can guide you through each step and movement, whilst answering any questions you may have. We believe that CrossFit truly is for everybody – regardless of their fitness, shape or size. Come along to our premier strength and condition gym in Essex to see what amazing things our sport can do for you.

Sunday's class warm up ready for front squats and "Del"
Sunday’s class warm up ready for front squats and “Del”

Mind Over Matter: 3 Ways to Get the Most From Your CrossFit Training

Sweat AngelAs any fitness enthusiast will tell you – sport is just as much about your state of mind as it is about your physical fitness. It’s important to have a positive and determined outlook when it comes to CrossFit, so that you can reach your goals and not lose motivation along the way. Here are some strategies to keep in mind to make your workouts more effective for you, regardless of your shape, size and goals. When you learn how to push your body to its maximum potential, that’s when you’ll see the greatest results.

  1. The mind leads the body

If you’re a regular gym goer, it can be hard to push yourself beyond your perceived limits. For example, when running on a treadmill, it’s easy to quickly misinterpret your boredom as tiredness and stop as a result. The problem with pushing yourself only so far is that you will stop seeing results in your body. When your mind and body become accustomed to a particular workload, they will stop making considerable progress. CrossFit is a fantastic way of realising that your body can actually do far more! You’ll be amazed at what you are actually capable of.

  1. Don’t fear failure

When weightlifting, there will come a time when lifting a challenging load will prove a struggle and you may even fail completely (to begin with!) This may push you out of your comfort zone but that’s a good thing! It’s vital to step outside of what you’re comfortable with – so instead of lifting weights you know you can handle all the time, try that bigger dumbbell next time you take part in one of our CrossFit classes and strive to get better every time you walk into the gym. Failing is a way of overcoming fear and doubt – once the fear of heavier weights is eliminated, you can carry on with your pursuit in smashing personal records. Nobody will judge you for failing here at our gym in Essex – in fact we will encourage  you and cheer you on every step of the way to reaching your goals.

  1. Switch your weakness to strength

In your regular gym Essex, it is likely most people spend their time working on their favourite muscle groups or doing their preferred exercises. However by only working on specific parts of your body, eventually your body composition will stop changing and come to a halt. By exclusively training just a few body parts, you can make your physique unbalanced and more prone to injury, while your fitness will not be at its best. To be healthy, it’s important to be well-rounded – this is what CrossFit is all about. Everyone has a weakness, but to be successful in the gym, it’s essential to overcome these. When working on new movements, you exert muscles in new ways, which stimulates growth. By constantly challenging yourself you can see amazing results!

So why not come and try CrossFit and see for yourself why we’re Witham’s premier strength and conditioning gym? Book yourself onto one of our free taster classes here at CrossFit Blackwater and challenge yourself to becoming the very best, most awesome version of yourself!

CrossFit Blackwater: the Eco-Friendly Way to Get Fit!

CrossFit is different to visiting your regular gym – we believe in a straightforward, minimalist approach to fitness, which focuses on what needs to be done and how to get there. Unlike a lot of your run-of-the-mill gyms in Witham, we don’t believe getting fit should be turned into a pamper session! We’re here so that you can see results and gain your strength and fitness. We also happen to offer a much greener and environmentally friendly way of getting fit (in comparison to a regular gym near here) and here’s why!

Firstly, here at CrossFit Blackwater, you won’t find rows upon rows of electricity-hogging exercise machines. This drastically reduces energy consumption, while freeing up space. The majority of our equipment includes bars and free weights, barbells, kettle bells, boxes and more. Here at Witham’s premier CrossFit gym, there are no buttons to press or dials to turn – we believe that the most important piece of equipment is YOU.

While striving for our fitness goals, we believe it is important to have a sustainable and healthy lifestyle outside of the CrossFit gym too! To see the results you strive for, it is extremely important to eat “real”, healthy foods – whether that is locally-produced or homemade where possible. Eating less sugar and fewer processed foods is something all of us could benefit from!

CrossFit is a fantastic way to begin your journey into a fitter, stronger you, but it can also kick start a healthier and greener approach to your everyday life. Whether that means ditching your car for a bike ride or walk to work, or opting for locally grown vegetables over foods with thousands of air miles attached!

Here at CrossFit Blackwater, we help our members get into the best shape of their lives, while using minimal equipment and energy in the process. If you want to start leading a healthier lifestyle, why not get in touch with one of our CrossFit trainers today and book yourself onto a free taster class? You’ll enjoy it, get a whole lot fitter and even do your bit for the environment by switching from your regular gym. So what are you waiting for? Call or email us today! We look forward to hearing from you!

5 Reasons Why CrossFit is Great for Busy People!

One of the most common excuses for putting off exercise is “I don’t have the time!” However CrossFit for fitness can actually have positive impacts on all areas of your life – whether it’s your business, work or family. Here are some of the ways our CrossFit classes in Essex can help you with more than just your squatting technique.

  1. It’s quick

Here at CrossFit Blackwater, we understand how busy our members are and appreciated that time can be a limiting factor. With CrossFit workout programs, all of our classes are based on high-intensity training for short periods. Instead of doing low to moderate activity for a long period of time, such as at your normal gym, you can opt for an intense CrossFit training session and save yourself a lot of time.

  1. There’s no planning involved

Busy people with jam-packed schedules constantly have to plan ahead and manage their time effectively. However at CrossFit Blackwater, all you have to do is show up! The WOD is posted and all the details are planned out for you. Any weights you use are selected based on your own physical ability – one size most certainly doesn’t fit all! What’s more, when you’re doing an intense CrossFit workout routine, you won’t be able to think about much else – giving your brain a well needed break from work.

  1. You’ll make friends outside of work

When you’re spending around 40 hours at work every week, it’s not surprising if the majority of your friends are colleagues. Of course it’s great to form connections with your fellow workers, but it’s also important to have friends totally unrelated to your workplace. Here at CrossFit Blackwater, we know everyone by name and love welcoming new members into our CrossFit community.

  1. It’s okay to fail

Most of us only want to try things that we’re confident we can do. In our CrossFit gym in Witham, we don’t expect any of our new members to be experts straight away! Our CrossFit trainers will guide you through all of the steps and help you to adapt your techniques. You’ll feel a great sense of achievement when you learn new movements and reach your fitness goals!

  1. You can measure your success

It’s common to analyse stats during the working day, such as returns on an investment or customer reviews. CrossFit is just the same in terms of getting measurable results. Maybe you’ll finish a WOD in 4:30 when you start out, but then a couple of months later you will do this same workout in 4:15. The growth in your physical ability is a great motivator and can be translated to everyday life.

Finding a hobby where you can test yourself outside of your working life is a great way to interact and grow. When you have a lot of responsibilities in your everyday life, it’s important to find outlets where you can de-stress. Why not give CrossFit a go and see for yourself the improvements you can make to your life?

Get in touch to book yourself onto one of our free taster classes and break out of your “too busy for exercise” habits! We look forward to seeing you.

Top 5 CrossFit Myths Debunked!

There are some common misconceptions about CrossFit, which can unfortunately make some people reluctant to give it a go. Here at CrossFit gym in Essex, we believe everyone should have the opportunity to feel great about themselves whilst improving their strength and fitness, without being put off by stories that are often untrue. So here are the top five CrossFit myths – debunked!

MYTH #1 If you’re a woman, you’ll start to look bulky

This is a common misconception about any form of weight training, and it’s simply not true. Whether you want to lose weight, tone up or look strong and muscly, CrossFit can help you look any way you want to! You are in control of how much weight you lift and how you coordinate this with diet and your efforts outside of the gym. Our experienced coaches are always on hand to speak about the best course of action for you to take to achieve your goals.

MYTH #2 CrossFit is only for youngsters

Again, this is simply not the case! Here at CrossFit Blackwater, we welcome people of all ages, and understand that each individual has different abilities and goals. We don’t believe age should ever hold anyone back from giving CrossFit a go!

MYTH #3 CrossFit is an exclusive club

We love welcoming all of our new members through our doors, whatever fitness ability, age, shape or size. By having an interest in improving your strength and fitness, you already have something in common with all of our members here at Crossfit Blackwater.

MYTH #4 You’ll work out until you pass out!

The bottom line is – how far you push your body is entirely up to you. Nobody will ever force you to do something you aren’t comfortable with.

MYTH #5 The coaches aren’t concerned with your safety

This is definitely not the case here at CrossFit Blackwater! In fact, your safety is our CrossFit coaches’ number one priority and why we dedicate our time to guiding you through all of the moves. We will take you through each CrossFit workout routine step by step and show you how to adapt them to each individual, thus preventing any injury along the way.

Now that we’ve busted a few common myths about CrossFit, why not come along and try CrossFit out for yourself? Not only will you start to feel great about yourself but you may also start to see results quicker than you think. Get in touch today to book your spot on our free taster class and start becoming the most awesome version of you!

SNATCH:

Muscle snatch 5×5

Power snatch 5×3

Snatch 5×1

Front squat 4×5
or, if you squatted Tuesday and Wednesday
BTN push press 4×5

Accessory:
3 rounds untimed:
12 ring rows
12 strict t2b/leg raises

7 Ways CrossFit Classes Can Make You Happy!

Strong-girls-crossfitblackwater-barAre you fed up of feeling lethargic and lacking in motivation? Do you want to change your body, health and mindset for the better? CrossFit classes provide the perfect opportunity to begin your journey to a better and happier you. Here are 7 of the ways we believe CrossFit can make you happier in your day-to-day life.

  1. You can measure your progress. Unlike running on a treadmill at your regular gym in Essex and feeling like you’re not really getting anywhere (literally!), at our CrossFit gym you can keep track of your PBs, WOD times, or decreases in body fat percentage. There is a fantastic sense of satisfaction knowing you are improving and on your way to achieving your goals.
  1. It translates to everyday life. CrossFit is based on functional movements that we use day to day. Whether it’s picking up your kids or carrying heavy shopping, you’ll notice how everything becomes easier once you start training.
  1. You become a member of a great team. There are no age, weight or fitness requirements at our Witham gym. Our CrossFit trainers are available to anyone who walks through the door with a willingness to work hard and give each workout your all!
  1. The camaraderie. Here at our CrossFit gym in Witham, you’ll be surrounded by people who encourage and inspire you everyday. Unlike regular fitness classes where people tend to keep themselves to themselves, we like to know everyone by name so you’re working out amongst friends. You can’t help but leave our gym with a smile on your face!
  1. It will get you in the best shape of your life. There is no other fitness programme out there that will get you to your goals like CrossFit will!
  1. It’s fun! Sure, it can be challenging at times and test your physical capabilities, but CrossFit keeps you on your toes and is always entertaining!
  1. You are doing something great for yourself. Many of us are so busy with work and family commitments that sometimes we forget we need time for ourselves. Self-care is extremely important and CrossFit can be that one hour of “you” time, to de-stress and get those endorphins flowing. What’s more, you’ll have a great sense of achievement when you leave each session, knowing that you’ve worked your socks off and done something great for you!

So what are you waiting for? Why not sign up for one of our free taster classes to see how great CrossFit is for yourself? Our experienced coaches can guide you through the moves and how to adapt them to suit you; we always ensure that we never make anyone do something they aren’t ready for. Step through the doors of Witham’s premier strength and conditioning gym and you’ll be wishing you joined earlier!

CrossFit Blackwater Talks: The Importance of Having A Routine

When you take a look at the most successful people around you or even in the media, one thing they will all have in common is a routine. Having a daily routine to adhere to has many benefits, which includes building good habits, increasing efficiency, building momentum and making you better at everyday tasks.

These same things can be applied to CrossFit and by having a routine in your day-to-day life you can directly correlate to the success in the gyms in Witham Essex. Without the stress and distractions of thinking about all the things you need to be doing, you can focus on what’s important to you.

Having a daily routine is something that can have a huge impact on our performance. From regular sleeping patterns to eating the right food that will fuel us for the day, it is essential to find a routine that works for you and then make a habit of it. This enables us to maximise the time we have each day in order to best prepare ourselves for success.

The first steps to creating an effective routine is finding out what works best for you, whether that’s writing things down in a planner, setting alarms or leaving yourself notes. Once you know this, you can begin to look at each day and plan accordingly. This includes prioritising certain tasks, attending CrossFit classes and building the rest of your day around this. Our box is the best gym for classes and we offer sessions from 5.30pm in the evening right through to 8.30pm most evenings. Times may vary at the weekends to best suit you.

Of course you can’t plan for everything! Some things will crop up out of the blue, but when this does happen, having a routine can allow you to be flexible and reorganise things. Once you’ve got your schedule planned out, try and stick to it! Test it out for a few weeks and let your body settle into your new routine. If you have any problems, you can always sit back and readjust.

Here at CrossFit Blackwater in Witham, we believe that CrossFit can help with introducing more structure and discipline into your life, while making your health and fitness goals a reality. If you haven’t already, why not incorporate us into your routine and start your journey on becoming the best version of you?

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!