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July issue out now! We talk to Randy Hetrick TRX inventor, start getting you in beach ready shape with a Sexy, Shoulders Workout, and explain why everyone should rugby train! Elsewhere Rob Riches gives the low-down on the Paleo diet and how it could lean you up among much, much more.

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What’s its all-about?

CrossFit

To an outsider, Cross Fitters may appear like an obsessed bunch of hardcore enthusiasts who are prepared to work out to breaking point and sometimes beyond. As a fitness professional I have been aware of Crossfit® for many years, have dipped my toe in the water several times and even tried the occasional workout (they like to call them a WOD – workout of the day) but in order to really find out what it’s all about I needed to check out my local affiliate gym.

By Paul Mumford

On the cover Narmin Assria

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CrossFit is the brainchild of Greg Glassman, a gymnastics coach based in California who set up his gym in Santa Cruz 18 years ago. After studying the training routines of many elite athletes he realised that compound exercises (those that require many different muscles at once) coupled with high intensity primal movement patterns are key to establishing an elite level of fitness. Glassman defines this as, ‘work capacity across broad time and modal domains’. He then began devising exercise routines using many different methodologies including power lifting, Olympic weightlifting, gymnastics and kettlebells. Many have questioned his principles as dangerous but Glassman explains that ‘it (CrossFit) can kill you; I’ve always been completely honest about that’. However there are now enough people hungry for his way of training to support over 5,500 affiliate gyms worldwide.

My local affiliate in Chelmsford, Essex is run by Rob Manlove and his gym now looks after a wide range of people with many different goals. He began by explaining more about Glassman’s methodology. “CrossFit is based around 10 general physical skills: strength, speed, power, balance, accuracy, agility, flexibility, co-ordination, stamina and cardio-respitory endurance. The idea is to build capacity in all of these skills, no one is more important than another. If you’re lacking in one that’s seen as chink in your armour. For instance, a lack of flexibility will prevent you from getting into the positions required and a lack of strength will prevent you from moving the weight.”

I asked him about the type of people that take part in CrossFit. Is it for everyone? “All different kinds of people come with lots of different goals and although CrossFit is not designed to be sport specific, it will improve your ability in many sports. For instance; we have a basketball player, Kojo that comes here and although CrossFit won’t help to increase his shooting percentage, it has certainly improved his co-ordination, balance, stamina and many other skills needed for his sport. We aim to create a well-rounded athlete who is competent in a number of different skills.”

CrossFit also promotes competition amongst its members. Kojo can compete against someone like Helen, another of Rob’s members, who is in her late thirties and is working to lose weight. Even though they both have very different goals they’re doing the same programme and getting their own desired results. They can compete against each other by lifting their own level of weight and going head-to-head on endurance and time. Rob added, “Generally people who do CrossFit are competitive in nature and because of that this environment motivates them to push harder”.

I spoke to one of Rob’s regulars, Christine Cope who is a 36 year old mother of two. Her CrossFit journey is a bit of a revelation. “I’d seen loads of stuff on the internet about CrossFit and thought it looked cool but way out of my reach. Even though I knew there was a gym on my doorstep it took six months before I built up the courage to get in touch. Now it’s like my second home. It’s an amazing community, more like a club than a gym.”

Before CrossFit I couldn’t do things like lift my children over my head and put them on my shoulders.

So what has Christine achieved so far and how does it really help a busy Mum anyway? “Pulls ups were a biggie for me and I really love the Olympic lifting”, she said. “At first that seemed so difficult but because it’s technically challenging it gives me the opportunity to step out of my everyday life and really focus on something I’m doing for me. Before CrossFit I couldn’t do things like lift my children over my head and put them on my shoulders. They’re six and eight now and I can lift them no problem. It’s also helped me in many practical ways. If I get a puncture on my car, I’m now strong enough to take the wheel off myself and put the spare on. CrossFit is very relevant to my everyday life”.

The CrossFit Games

Every year the cream of CrossFit across the globe enter The CrossFit Games and this year over 100,000 people worldwide are taking part. The competition starts at the affiliate gyms with a 5-week programme overseen by a judge. Then the top 48 male and 48 female Cross Fitters go onto a regional heat in Copenhagen with the top 3 from each region then travelling to California for the CrossFit Games.  “A lot of the people in our gym aspire to making the games,” explained Rob, “but it’s very tough. I came 16^th in Europe last year but one of our members here, Scott who is 42 years old, is currently ranked 30^th in the World.”

What really impresses me about CrossFit is the attention and importance they place on technique. Every newbie regardless of age and experience goes through a thorough foundation course that teaches the basic skills required and the progressions needed to master them. All this is done before you can even start to compete against other Cross Fitters. Rob and Christine both took me through some of the basic movements including cleans, dead lifts and box jumps and I’m not ashamed to admit that even I struggled to keep up. I’ll definitely be back for more. CrossFit is clearly not just for the boys.

Both Christine and I are wearing Inov-8’s Bare-XF 260 shoes. They are designed with CrossFit in mind and have a zero drop heel (for optimum proprioception and balance) along with a Rope-Tec grip system to help with rope climbing.

Article appeared in our April issue.

Train like the trainers

In just over two years, Jane Woodhead, 41, has taken her fitness to the next level.  From being a multi-marathon runner, triathlete and boxing instructor, she has transformed her physique, qualified as a personal trainer and been chosen as the face and body of a sports nutrition brand.  Oh, and she holds down a demanding, full-time job.

A former journalist, Jane is now an Account Director at Paver Smith PR where she heads up the consumer and sports division.  “Fitness has dominated my adult life,” says Jane, admitting that initially she took a personal training course because she wanted to learn more about the dynamics of her own body.  “I wanted to understand fully how to achieve the body you want and the importance and role of nutrition,” says Jane.  “I reckoned the best way to expand my knowledge was to learn from the trainers of trainers.”

Flexible training option

As she works full time, Jane needed flexibility in her PT course and she found this with The Training Room (www.thetrainingroom.com).  Jane signed up for its six-month blended course, which combines studying at home with attending weekend practical courses   After qualifying as a REPs Level 3 personal trainer, she then completed a Les Mills Body Combat instructor course and Extreme Kettle Bell Instructor Course.  “When I started the personal training course it was primarily for my own knowledge to apply to my own fitness,” says Jane.  “But completing the course renewed my zest for training others.”

Jane was no stranger to teaching.  As Merseyside’s first fully qualified female amateur boxing coach, she has a local reputation for getting results from young men and women and taking them to regional and national competition level.  “Boxing and combat classes remain my first love but The Training Room course opened up many more opportunities.”

Literally taking shape

Taking on a personal training course when you’re holding down a full-time job is not for the faint-hearted, especially in your early 40s when the discipline of studying and sitting exams is a distant memory!  Jane gave up valuable social time and weekend relaxation to study, but it was for a finite amount of time and the wealth of knowledge she gained has set her up for life she believes.

“Like many women, I focused a lot of my time and energy on cardio in the belief that if I picked up weights I’d bulk up,” confesses Jane.  “But by implementing the advice given in my course I quickly realised that weights and resistance work are vital to bring about a body shape change, to develop lean muscle and achieve body definition.”  In fact, Jane’s body definition is now so good, she has just been chosen as the female ambassador for the UK’s sports nutrition brand Optimus Protein.  “I would never have dared bare my torso in a ‘beauty parade’ for a fitness brand before the transition in my own training,” says Jane.  “And you could argue that it was pretty daring to line up alongside ladies in their 20s and 30s.  But I did and I got the job!”

Knowing no bounds

Jane is director of Smart Boot Camp (www.smartbootcamp.co.uk) and runs these sessions in addition to teaching Spinning ®, Body Combat, Boxing and one-to-one personal training at a number of venues in the Wirral, Cheshire.   “Many of my clients work the ‘9-5’ Monday to Friday week so the hours I’m available dovetails nicely with what they can manage.  They love the fact I’ve also come from work and can truly identify with their daily work/exercise balance.”

And The Training Room? “I would highly recommend The Training Room course to fitness enthusiasts,” says Jane.  “You don’t have to be a trainer afterwards: the knowledge applied to your own fitness and physique goals is worth it alone.  The personal training course made me think afresh about my own body and regime: now my enthusiasm for my fitness and that of others knows no bounds.”

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5 Tips For A Comfortable Workout

For many people, finding the motivation to exercise on a continual basis can be difficult. However, this isn’t always for the reasons we assume. Typically, people attribute a reluctance to work out to laziness, a lack of dedication, or even inexperience. However, for many people the difficulty in sticking to a fitness routine is based in something much simpler: comfort. Exercise involves perseverance and hard work, and it is easier to manage when we feel comfortable and at ease. So with that in mind, here are five tips that can help you to stay physically comfortable as you go about your fitness routine.

1. Proper Shoes
Finding the right shoes for your workout is not simply about matching your activity (for example, purchasing running shoes for your cardio workouts). It also means finding the appropriate size, getting comfortable soles, and if necessary talking to a professional about the shape of your foot and your running style. Different shoes are designed for different feet, and if you often experience discomfort in your feet while working out, it may be because you have the wrong shoes.

2. Proper Eyewear
Some fitness discomfort is a result of improper eyewear. For example, some people who ordinarily depend on glasses opt to wear their glasses – or prescription eye goggles – while working out. However, these options can be cumbersome, and can also cause obstructed vision when they come into contact with sweat, outdoor elements, etc. If possible, consider trying Acuvue contact lenses for your next fitness routine. This option provides clear vision without physical hassle or distraction.

3. Music Compatibility
For some, workout discomfort simply comes about due to boredom. If you fall into this category, consider getting an armband and pair of athletic headphones, so that you can listen to music on your mp3 player while you exercise. This can keep you from getting bored and focusing on the pains or discomforts of some exercise.

4. Regular Hydration
This is a very basic tip, but it’s one that a shocking number of exercisers ignore. If you don’t stay hydrated before and during your workout, you will become dehydrated, and often sluggish and uncomfortable. Drinking proper amounts of water is not only healthier, but more comfortable.

5. Proper Clothing
Finally, perhaps the greatest proportion of workout discomfort is due to improper clothing. While it can be tempting to opt for the cheaper and simpler options, there is a reason that exercise clothing exists. Options like dry-fit tshirts that help to manage sweat and let the body breathe, or compression undergarments are designed to keep the body comfortable through sweat and strenuous exercise. A few outfits geared specifically toward your exercise can make a great difference.