Tag Archives: CrossFit trainers

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”

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.

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 – 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!

Strength

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

Conditioning

21-15-9

Box Jump overs 24″
Ring Dips

Tracking Your Progress At Our CrossFit Gym In Essex

There are a variety of reasons why CrossFit has proved to be such a successful strength and conditioning programme. From workout intensity to training with professional coaches and the group class setting, these are just a few of the reasons why we see such fantastic progress in our box every day.

In order for you to improve you have to be aware of how well you’re progressing, so it is important to keep track of your workouts one way or another. This may mean simply writing down workout plans in a notebook but keeping track of any personal bests is a sure fire way to see whether your fitness levels are rising.

Flipping back a few pages to see how much you’ve advanced is quite a confidence booster and we guarantee you’ll start seeing results quicker than you would at any other local gym or fitness club.

One item everyone takes everywhere with them these days is their mobile phone. If you feel a pen and paper might be too fiddly or may get lost during CrossFit training, there are also lots of great apps where you are able to build workouts, calendar logs, use timers and see comprehensive overviews of your fitness, with charts on your strengths and weaknesses. These apps are often more efficient and are a really simple way of tracking your progress and highlighting areas you could improve upon.

Our coach Scott has logged every single workout since he started training for CrossFit in 2008 on the CrossFit message board, his thread is titled, “A Bear’s Tale”. His posts now exceed 16,500!

Our CrossFit trainers are always on hand to help during training sessions, they’ll be able to tell you what you’re doing well and what could use a little improvement. They know your individual goals and are committed to helping you achieve them.

All of us have a competitive side that pushes us to lift that little bit more and train that little bit harder. Our CrossFit classes in Essex offer the perfect environment to do this under the supervision of professionals enabling you to become the best version of you!

If you’re not a member yet, what are you waiting for? Come and try Witham’s premier CrossFit gym for yourself!

Strength

Deadlifts – 5-5-5-5-5 linear progresssion

Conditioning

EMOM 8:

Odd: Run 200m
Even: 5 C2B Pull ups, 7 Push ups, 9 Box Jumps

rest 2 mins

EMOM 8:

Odd: Run 200m
Even: 5 C2B Pull ups, 7 Push ups, 9 Box Jumps

Finisher

Tabata Plank – If you are able do the whole 4 minutes

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!

Continue reading Our CrossFit Trainers Talk: The Nutritional Needs Of A CrossFitter

Why CrossFit Is Better Than Your Gym

Are you bored at your gym in Witham? Are you tired of the same old routine? Are you still not getting the results you’re looking for?

If you have answered yes to at least 2 of those questions, then perhaps it’s time you considered CrossFit; a vigorous workout that combines weight training with cardio and gymnastics. This kind of intense exercise enables you to up your game in every area and become physically fitter!

Sure, you can mosey into a gym, carry out a couple of sets and ease your way in to a light workout, but this isn’t going to deliver results.

At CrossFit Blackwater, we have always placed an emphasis on the quality of your workout. A short, sharp exercise, which is also fast-paced, can take less than 40 minutes from your day and prove just as beneficial as a gentle jog on the treadmill for 2 hours. Our CrossFit programs are designed to ensure that you are constantly being pushed. So, if you’re someone who struggles to find the time to work out in a Witham gym, our intense programmes guarantee that you get the most out of each movement without having to spend hours doing it.

Who actually exercises together in a group, whilst working out at a gym in Essex? Most gym goers will plug their earphones in and glare at anyone who dares set foot in their personal space. At CrossFit Blackwater, we like to train a little differently. With one-on-one support from our CrossFit trainers, you will soon realise that we are very community focused.

We like to make a point of knowing everyone by name, we also make sure that we are aware of every individuals goals so that we can help you reach your targets as soon as possible.

If someone in our box is celebrating an occasion, perhaps a birthday, we like to know about it! Our workouts can even be personalised to celebrate your special day. Turning 50? We’ll make that our magic number during our workouts that day and everyone can revel in 50 reps and push their limits with 50 push-ups!

It’s important to understand that anyone can turn their hand to CrossFit when they put their mind to it, you could well be surprised by what CrossFit Blackwater has to offer you! Contact a member of our team today.

Strength

Strict Press – 6-6-6-6-6 – ascending weight

Supersetted with

Strict Pull ups – 5 max sets. Scale to ring/bar rows

Conditioning

15-10-5 reps:

Shoulder to overhead 85/45k
Muscle ups

Scaled

15-10-5 reps:

Shoulder to overhead 50/30k
Push ups
Pull ups
Push ups
Pull ups

Finisher

Band pulls and band presses (light high reps)

 

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)

5 Reasons Why You Should Join a CrossFit Gym in Essex

5 Reasons Why You Should Join a CrossFit Gym in Essex

There’s a common misunderstanding among most gym goers that CrossFit is ineffective, unsafe and should be left well alone; but that is where you are completely wrong. If you really knew what CrossFit was about you’d understand that it is incredibly rewarding and gives you the confidence to perform activities you never thought were possible. Here are a number of reasons why you should join our gym in Essex and start training today:

  1. Even though CrossFit is considered an intensive sport, intensity is relative to your own physical and psychological limitations. Many individuals are of the understanding that you need to be in good shape before you start training, but once again that is not the case and I’m afraid you have been ill informed. Studies have in fact proven that short, sharp exercises are actually better for you and should not be daunting.

 

  1. Unlike many fitness programs, you are able to see the results early on in your training regime and it’s this measurable data which drives you on to improve further. There is no hiding away from your weaknesses when training at our gym. Working in harmony with our trainers, you are able to quickly discover what they are, attack them head on and become a better all-round athlete as a result. In most cases, the more unfit you are to begin with, the more you’ll be amazed by the initial results and your progress. Here at CrossFit Blackwater, we suggest training two or three times a week, that’s all!

 

  1. Previously, I mentioned that many gym goers believe that CrossFit workouts are dangerous and the intensity at which people exercise is enough to leave you in a heap on the floor! Well, firstly I’ll point out that is where you are wrong! CrossFit allows you to train multiple metabolic systems (opposed to just one like in most sports) and you we are able to preserve your muscle mass, toughen your bones and support your joints. Coupled with a nutritional diet, you will feel better about yourself, perform to a higher standard and give yourself extra energy, even as you get older!

 

  1. One thing most people don’t realise is that it’s not all about fitness; CrossFit is also very community focused. Understandably, you may feel slightly intimidated at first, but you’ll quickly start to realise how supportive we all are here at CrossFit Blackwater. Each of our incredibly experienced CrossFit trainers make a point of knowing everyone by their name and their ultimate goal as it’s this relationship which makes training here fun and enjoyable. You’ll never have to work out alone again!

 

  1. Last but not least, our gym in Essex offers you something no other gym can offer: at CrossFit Blackwater you have the chance to learn from and train beside the very best in Europe, Scott Jenkins. I mean need I go on? The only way you are ever going to know how rewarding CrossFit is, is by signing up to Witham’s premier CrossFit gym and trying it for yourself!

 

 

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Jeff & Pete seeing who can wear the most CrossFit gear during Mondays Push Press

Strength

Deadlifts – 5-5-5-5-5 – Linear progression

Conditioning

5 minute amrap:

10 Deadlifts 80/50k
10 Bar Hop Burpees

rest 2 mins

5 minute amrap:

10 Wall Balls
10 Abmat Sit ups

Finisher

Tabata Core Holds