Tag Archives: CrossFit workout routine

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 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

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.

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.

IMG_0910
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)