Tag Archives: gym in Witham

Scott Jenkins talks CrossFit Games Part 2

In the second part of my catchup with Scott Jenkins ahead of his trip out to Carson we talk about his training regime, diet and tips for getting ahead as a masters athlete. (read part 1)

Scott, you mentioned last time that you now work full time at your affiliate, CrossFit Blackwater in Essex.  How does your day look now?

I’ll walk you through my day yesterday…

I had two breakfasts.

Two breakfasts? Is that normal?
No.  I have my longest training session on a Monday and I also had a class to coach before I trained, so I like to get a lot of food in me early!

The first time I did a 3 hour session I felt spent before the end of it and ended up sandbagging the last met con because I was physically tired and unused to the long sessions.  When I was still working in London and doing long hours I only had time for 1 hour sessions so my body was accustomed to 1 hour sessions.

So yesterday I did a 44 minute warmup: preconditioning, stretching, mobilising, empty bar drills.

44 minutes?  That’s nearly as long as most people’s training sessions?
Well I can afford the time at the moment – and I do faff around with the music so it’s not all pure warmup.

Afterwards, a 10 minute snatch EMOM.  I’m working on consistency with my olympic lifts – yesterday I only dropped one so it was a good day.

Then snatch grip deadlifts, back squats, some metabolic conditioning including running, muscle ups and toes to bar and finishing with an EMOM of muscle ups and toes to bar.

What do you do after training?
Scott after hitting hero WOD Glen at CrossFit Blackwater

I should stretch – sometimes I don’t.  I get easily distracted by conversation.  I’m always 100% focussed on my training but today I got chatting with somebody outside the box.  Business comes before stretching sometimes!

I go home in the afternoon for a bit of downtime and a nap before I return to coach 2-3 hours of classes in the evening.

This time of year is brilliant because Springwatch is on TV – my favourite programme.  I get to see how the blue tits are doing.  Sadly no sticklebacks this year – Spineless Si was my favourite Springwatch character ever!

I don’t think many people would have you down as a nature lover?
I can name every British bird.  Not in order – you’d have to show me a picture.  Hopefully there’ll be 5 rounds for time at the Games – 20 pistols OR name these 5 British birds!  That would be brilliant… Or a muscle up then recognise the bird call.

Tell me about your diet?

I’ve been told that my diet is pretty good.  I do make the mistake sometimes of telling my members at CrossFit Blackwater that I eat pretty much what I want – which is the truth.  But mostly what I want is a lot of MEAT!

I do have the occasional french bread sandwich with cheese, tomato and onion.  I don’t have it every day but if there is a french loaf in the house I can’t resist.

O3So you eat pretty clean – what about supplements?
Omega 3 at the moment.  I’ve started to take it consistently over the last 3 months and have really noticed a difference.  I have trouble with my knees – they get sore very easily but I’m able to squat twice a week now.  I still get discomfort but it’s manageable.

BCAA’s.  I didn’t believe in them but I was doing these really long training sessions and struggling to recover.  Since I’ve been taking them I’ve noticed a significant improvement in my recovery.  I’ve been taking them since the Open and I’ve definitely moved forwards.

You mentioned last time that you are following Ben Bergeron’s CompTrain programming.  Why are you using somebody else’s programming when you do the programming yourself for CrossFit Blackwater athletes?

I programme the stuff I like too much for myself.  Whenever I’m in a bad mood or feel like I need a treat I programme muscle ups or handstand pushups or toes to bar or bar cycling.  I love a bit of bar cycling…

I like to wake up and have something to follow that makes me address all areas.  I’d been looking at Ben’s programming for quite a while before I got on board and it’s one of the only programming systems that I fully trust.  Ben has been around in CrossFit for a long time – he’s done wonders with Katrin Davidsdottir.  Since she moved over to him last year she seems to have a new fire.  A lot of Ben’s philosophy is about mental mindset.  That is an enormous part of CrossFit.

What do you think your mental game is like?
At the moment it’s good.  I’m prone to a tantrum but I’m getting better at focussing it into my training now.  Injuries and niggles are the things that can really wind me up and put me off my game.

What advice would you give to people training away in their boxes, working hard and comparing themselves to elite athletes?

Train for quality.

Especially as a master – there is only so much wear and tear our bodies can endure.  Everything needs to be for a reason.

When you leave the box ask yourself “Did my training today make me better?”  If not you’re doing something wrong.  If you are going into the gym and beasting yourself at the same things over and over again you may improve your engine a little but you won’t be getting better as a CrossFit athlete.

Work on your strength base – don’t constantly max and test lifts.

Practice skills outside of timed WODs – EMOM work is great for gymnastic skills.

Don’t do three half hearted met-cons – do one, but do it right.  Get intensity into your training over volume.

Technique above all else.  Everybody is different but success and progress at all levels depends on establishing a solid base of strength and technique.

Scott at the CrossFit Games 2015Thanks Scott for taking the time out of your day to chat with me.  I know I can speak for all the guys at CrossFit Blackwater when I wish you the very best of luck out in Carson.  We’ve all seen how hard you train and are looking forward to seeing you attacking the Games workouts in 2 weeks time!

(Read part 1 of the interview if you missed it)

Mental Health Awareness Week: The Benefits of CrossFit

We all know there are multiple physical benefits that come with regular exercise: it improves your cardiac health, mobility and longevity. However, it’s also been proven to have significant benefits as a treatment for mental health issues such as depression and anxiety, which is pretty amazing as far as we’re concerned! No matter what age you are or what your best fitness level is, everybody can use exercise as a powerful tool to feel better about themselves.

Regular exercise is a great way to improve or maintain your current state of mental health as it helps to boost your mood and energy levels, reduce stress and tension, as well as improve emotions and sleep patterns. CrossFit in particular promotes all sorts of changes in the brain, including neural growth and new activity patterns, which gives off feeling of calmness and wellbeing. It also releases endorphins; chemicals that energise you and make you feel great.

Maintaining a regular exercise schedule is also an effective way to provide a routine and a sense of control over your free time. Group exercise has been shown to be particularly beneficial, as it introduces a strong social element to getting fit and feeling great. Here at CrossFit Blackwater, we believe our sense of community is what makes being a member of our gym in Witham so amazing. Making friends with people who will cheer you on along the way is a great confidence booster and means you’ve always got someone to talk to. Fitness builds communities and gives a shared sense of achievement; here at CrossFit Blackwater it’s no different!

We love seeing our members challenge themselves through learning new skills, techniques and movements, which help to create a real sense of achievement and motivation towards reaching overall goals. If you’d like to try CrossFit for yourself, why not book yourself onto one of our free taster classes and witness it first hand? It’s great to see new members come through our doors each week and see them make the changes they need to their lifestyle, so that they can feel great about themselves once more. For more information just give us a call or drop us an email. We hope to see you soon!

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.

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 – 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

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)

 

Our Witham Gym talks CrossFit

What is CrossFit like for beginners?

The technical definition of CrossFit is “constantly varied, functional movements at high intensity.”

It is a technique used by elite athletes and the military so why should you, as a beginner, consider coming to our gym in Witham, Essex?

CrossFit is designed to prepare you for everything and anything – this could be swinging your child around or carrying heavy shopping from a collection point to the boot of your car – all pretty much day to day stuff!

Whilst your high level athletes do use CrossFit to condition their bodies you cannot forget what CrossFit is all about… a technique that is entirely scalable so it suits everyone from a new mother to an Olympic athlete. They can even work out next to each other doing the same exercise because we can scale the weight and repetitions to suit them whilst the programs themselves stay the same.

We know CrossFit has a reputation for being difficult and intense and something well out of the reach of a novice but that is simply not true. Our Essex gym benefits from two instructors who understand how CrossFit works and have been part of the CrossFit family for years, competing in the world championships whilst gaining an understanding for the body so they know what you should and should not be doing. We can promise you that when you join our gym in Witham you will meet some of the friendliest, most genuine people you have even had the pleasure of meeting that work together as a team, building the feeling of camaraderie that most of us have lost since we left school.

We strive to give adults a new way to socialize, get fit and learn in a positive environment where you bond with others and actually have fun!

Our instructors will show you how to safely carry out each and every exercise and how to prepare your body for any challenges you wish to set yourself.

But wait a second… before you glug down that CrossFit Kool-aid, there are a few things to consider.

What are you hoping to achieve?

Determine what your goals are; have you just moved to the Witham/Maldon area and you are hoping to make friends? Do you want to get fitter? Lose weight?

Do your research.

Before you go to a CrossFit gym you really must ask what the credentials of the instructors are… look for somewhere that has years experience, not months.

Try it out!

Go along for a taster session and see what you think. We can promise you that when you visit us you will get bitten by the bug!

So if you live or work in Maldon, Braintree or Witham and are looking for a new challenge, please get in touch to find out how CrossFit will change your life for the better!

Strength

Bench Press 10-10-10-10-10-10

Supersetted with

Dumbel Rows 15-15-15-15-15-15

Do one arm after each set of bench, left, right, left etc…..

Conditioning EMOM 10

10 Burpee box jumps

rest 2 minutes

Conditioning 2

3 rounds for time:

20 Wall balls
20 Pull Ups