Tag Archives: CrossFit coaches

You Don’t Have to Be Fit to Start CrossFit!

Many people who have never given CrossFit a go before tend to think of it is an “elite” club for people who are already extremely fit and strong, however here at CrossFit Blackwater that couldn’t be further from the truth! In fact, we specialise in taking people who have never worked out in their life to becoming stronger, fitter and healthier individuals!

CrossFit is designed for everyone – from beginners who have little to no fitness whatsoever, to those who are already active and are looking to challenge themselves or try something new. One of the reasons why CrossFit is loved by so many people is because it can cater to everyone’s needs. Its programming is unique in the way it can be scaled and the classes can be completed by anyone willing to give it a good go! Here at our Witham gym, our coaches are committed to helping all of our members nail the basics and perfect their movement and technique before moving onto anything more challenging.

What to expect at your first CrossFit class?

In our free taster classes we offer an introduction into a range of key movements and run through these to ensure you have the right technique before moving onto normal sessions. You’ll also take part in a short workout (WOD) to get your heart rate pumping.

CrossFit is extremely “scalable”, which means it’s completely up to you how hard you want to push yourself, which is usually dependent on your current fitness level. With a little hard work and commitment you will undoubtedly notice rapid improvements week by week and feel great about yourself inside and out.

What makes CrossFit different to other sports?

Our community here at CrossFit Blackwater will soon become your friends and cheerleaders as you continue on your fitness journey! You will always be supported by our professional CrossFit coaches and members – something you don’t often find at regular gyms in Witham.

Why will you love it?

CrossFit gives an amazing sense of achievement, whether it’s your first pull-up, box jump or squat. Coupled with our CrossFit workout routines, a healthy lifestyle will result in a much improved physique as well as a fitter, faster and stronger you! Not to mention you’ll feel noticeably happier and more confident in yourself.

As well as all of this, we have a lot of fun as we do it! Why not try CrossFit out for yourself and book your place onto one of our free taster classes? Give it a go and, you never know, it could change your life for the better.

box jumps or step ups

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!

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

CrossFit Workouts: Why Intensity Matters!

When looking to make better progress with a workout, people often choose to increase the volume of their training. Although this may seem like the obvious option, the key to pushing your progress and getting the best out of yourself is actually by increasing the intensity of your CrossFit workouts.

Intensity is defined as a measure of power, in terms of how much work or force is exerted over a particular time period. Intensity is the single most common variable associated with getting results from your CrossFit workout routine – in other words, it’s what makes us stronger, faster and fitter.

Despite what many people may think, intensity does not increase directly as a result of increasing volume. In fact, most of the time, increasing the volume of your workout will actually decrease intensity. For example, if you do five sets of back squats followed by 2 or 3 short bursts of other sets, it’s unlikely you’re going to be lifting as heavily as you could be across each of these movements.

During your training here at CrossFit Blackwater, your sessions should be completed with as much intensity as possible, dependent on the technique. Of course, every day is different and you will never be forced to do anything you aren’t comfortable with. We are committed to helping you get the best out of yourself and your workouts, and our experienced CrossFit coaches will guide you through the moves and how to adapt them to suit you.

Every day at our gym in Witham, there is a chance to maximise your effort, improve your mental strength and push your physical thresholds to their limits. The key to an intense workout is through reducing rest periods and cutting down on the number of breaks you take.

When it comes to our CrossFit workouts, nothing should feel “too easy”. If it does – you’re probably not doing it right or you’re not pushing yourself hard enough!

If you aren’t already a member of Witham’s premier strength and conditioning gym, get in touch today to book your spot on our free CrossFit taster class. We can guarantee you will enjoy it and get a whole lot fitter, as well as profit from all the health benefits it brings with it.

Strength

Push Press – 3-3-2-2-1-1 – build to a heavy single

Conditioning 1

3 rounds, 3 mins on, 3 mins rest

6, 9, 12, 15, 18 …. reps of:

Thrusters 42.5/30k
Toes to bar

Finisher

EMOM 10: Burpees – make it challenging. At least one more than you’ve done before.