Blog WOD

Top Tips: CrossFit For Beginners

We are welcoming our new members at CrossFit Blackwater every day and want to make you feel comfortable, encouraged and at home in Witham’s premier strength and conditioning gym. Here are a few top tips to get the best out of your initial sessions.

  1. Compete against yourself

When you first join our CrossFit classes in Essex, it’s important to focus primarily on movement and learning the correct technique, rather than trying to lift as much as the person next to you. Although they might be squatting double their body weight, they only got to that stage because they focused on their technique and worked hard to get there. Building the foundations of strength and flexibility in the correct places takes time, but once you get there you’ll be reaping the benefits.

  1. Diet is VERY important

No matter how much exercise you do, if you’re eating junk food it’s going to have bad impacts on your health and will stop you from making any significant improvements. Your nutrition affects energy levels, speed of recovery and your overall health. The key is just to eat clean and you’ll be amazed at how great you feel!

  1. Don’t be afraid to ask a coach

Everyone has to start somewhere and each one of us was a newbie at one point or another. If you don’t understand something, just ask one of our coaches or have a chat with us after a class. We will be more than happy to help you and make sure you get the best out of the workouts. Being a CrossFit beginner is made a lot easier by the fact that you have the support in a class from coaches and other members to reach your own personal targets; that beats even the best gym membership!

  1. It doesn’t get easier, you just get better!

As you do more CrossFit sessions, you’ll notice a considerable increase in strength, stamina, coordination and all the other foundations of fitness. As you build up all of these areas, you’ll be able to push yourself even harder. You’ll also find that you recover a lot quicker than you did in your earlier workouts!

  1. You won’t get a PB every day

Some days you may not be feeling your best; however doing a little is far better than doing nothing at all. Come in and give it your best shot – try to avoid skipping sessions. You’ll feel much better for it in the end.

  1. Don’t worry about looking silly

Once you stop worrying about not knowing everything and being afraid to look a bit unsteady to begin with, you’ll realise you know far more than you think, and the things you don’t know yet will come a lot easier to you.

So what are you waiting for? If you haven’t joined us already, get in touch and book yourself onto one of our FREE CrossFit taster classes – you won’t regret it.


heat 1 barbell 3

Back to the bars on the New Years Day chipper


Front Squats – 10-10-10-10 ascending weight


6 x 2 mins on 2 mins off:

8 Front Squats 60/40k
12 Push ups
16 Toes to bar
20 Abmat Sit ups

Start each 2 minutes back at the beginning.


Max balance test

Blog WOD

CrossFit – Try Something New Next Year!

Now that 2016 is approaching, people are thinking up a new year’s resolution that they are adamant to accomplish; most of them revolve around losing the few extra pounds gained over the course of the Christmas period!

Thousands of gym memberships are purchased at the start of each year with the ambition to become a fitness fanatic and get that perfect beach body for the summer, but how long do these memberships last? A month? Maybe three?

Some people stick to it; others just sigh and say that fitness is not for them. Lack of motivation is one of the key reasons why people stop working out, not because fitness doesn’t agree – it’s a lifestyle, not a food allergy!

Gym Motivation – Level Zero

At your average gym in witham, as a beginner, getting motivated for a workout can be just as challenging as the workout itself (unless you’re a die-hard-fitness fan of course!)

If you are new to the world of fitness, going to the gym can also be a daunting experience. It’s quite overwhelming entering a room full of machines that you have no idea how to use but are too embarrassed to ask. Yet when you’ve finally figured out what’s what, you find that you’re not making any progress. Just because you don’t know how to do something , it shouldn’t be completely avoided!

CrossFit Motivation – Level Hero

This is where CrossFit comes in; you can’t help but get motivated! No knowledge of fitness is required to join – literally anyone can come along! It’s a group workout, so you help to motivate each other with professional and qualified CrossFit trainers giving you one-on-one support throughout. If you’re unsure how to do something, our coaches are on hand to assist you.

There is no need to go every day; two or three sessions a week will be more than enough to start seeing visible results. At our CrossFit gym, exercises can be tailored to meet each individual’s level of fitness, which pushes you further than you would do alone.

More importantly, CrossFit is fun – the most effective motivation factor of them all. People who don’t work out tend to use the reason that they find the gym boring. We ensure that with our CrossFit sessions this simply cannot be the case; everyone who has attended CrossFit Blackwater will agree!

So when it comes to making your New Year’s resolution, consider CrossFit as a great way to get in shape for 2016! If you’re still undecided, come along to one of our free introductory sessions!


Bench Press – 3-3-3-3-3 – Going heavy today. 5 sets linear progression. Use 2-3 sets to warm up.

Strength 2

50 Strict Chest to bar pull ups for time – Scale to chin over or ring rows



Box Jump overs 24″
Ring Dips

Blog Food WOD

Our CrossFit Trainers Talk: The Nutritional Needs Of A CrossFitter

Nutrition is not about following a diet, it’s about maintaining a lifestyle so that you can support your body and give it what it needs when regularly taking part in intense CrossFit programs.

Finding a happy medium is the key to helping you get the best results, so for us to tell you never to eat chocolate again would not only be an unrealistic goal to set but it would also be pretty mean!

Blog WOD

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.

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.



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.


For time:

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


50 Band Pulls (focus rear delts)