At Crossfit we talk about a healthy lifestyle and balancing your home, work and personal lives. We encourage going out and being social but we don’t want you to waste your hard work during the week and become unstuck every weekend. So enjoy your parties and BBQ’s and social events but remember these tips for choosing the right drink and food for you.
- drink a glass of water after every alcoholic beverage. This will slow down the absorption and amount of alcohol while still allowing you to have fun and join in
These are just some small tips for those who still like a drink every so often. You work so hard in the gym and at your jobs that we understand its good to blow off some steam. But if your main goal is to be the best and fittest you have ever been then this is one area of your life you need to keep control of, and limit the amount of alcohol you consume as it really is just of no benefit for the body and a hinderance to your training.
Knees and shoulders are key joints not only for crossfit but in life. The first bit starts in your warm up, now as the coach is working through the warm-up there has to be some responsibility given to yourself to use this time to make sure everything is feeling right and moving well. The job of the warm up is to put the body through a slowly increasing intensity and range of motion exercises to prepare you for the workout. If you rush your warm up and you move through the movements without any thought of keeping your shoulder blades back or knees out, then that bad posture is more than likely to be carried over to the workout. If you aren’t warming up with intention and consciously activating the muscles around the joints, when you start in the workout your body may not be using the right muscles in the right order. Another tip is being aware and taking responsibility of your own limits. Now going up in weight when you know that your last rep wasn’t perfect is an example of being careless. The number one goal of any session is perfect practice of perfect posture. If the weight is too heavy then you will see a breakdown in the posture of the body, if you continue to practice with this breakdown of posture (e.g. knees rolling in, chest dropping, back bending, shoulder rolling forward) then this would immediately indicate risk of possible injury. So what I would recommend to help protect the knees and shoulders is ask your Coach to have a look at your posture and get a movement assessment for key movements. This will show you the correct body position that you need to be in for the movement your practicing then as you start to go through your warm ups you focus your energy into holding perfect posture, motor recruitment and muscle engagement.
If you identify that you have a weakness maybe in the posterior delt or the glute medialis for example, then before or after the workout do some extra activation work of 10-15 reps over 4 sets. This could be something like rear delt flys for shoulders or laying glute raises for the glutes and hamstrings. Remember 80% of your training is done on your core lifts, 20% comes down to accessory work and skill practice.
EXACTLY what to expect when starting your Condition U at Urban Energy…. (and a few tips for along the way)
So you’ve finally done what you said you would and joined up for our Condition U Program. GREAT! You might be a bit anxious now, but little do you know that you’re life is about to change.
Within minutes of walking through the doors of our CrossFit gym you will notice it is not your normal gym. There are no machines, no mirrors, no TV’s and the music will be pumping. This is where people come to train, hang out, relax and just generally do awesome things. Our CrossFit gym is a place that you can come to hang out with your friends, as well as meet new people.
The gym is also big! So just walk in and hang out at the front counter for a little bit until the coach recognises that you are new. He or she will then welcome you, ask you a few questions about why you have decided to come down and if you are currently training. Then you will be asked to fill out a waiver. You are now ready to start your program. This is a 6 session beginner program, which is run over 2 weeks on Monday Wednesday and Friday. These sessions are your introduction in which we go through the basic movements of a CrossFit class. We also explain some of the lingo you’ll hear and some of the equipment you will need to do CrossFit.
Your first session is just about enjoying the gym and getting used to the space, you need to feel comfortable with the people and you need to see if this is somewhere that you would feel comfortable training. You will be taught a few moves and do a short workout… and we can honestly say you will leave wanting to do more! CrossFit can be addictive so don’t say we didn’t warn you ;)
The next few sessions are about learning technique, don’t worry about how much weight you’re lifting or how fit or unfit you are. That is the easy part and will come later. The hard part is the learning of the movements and that takes time, but with some hard work and consistency you will be able to achieve it. In the beginning of your CrossFit journey you’ll get a lot of new information but don’t freak out trying to learn it all at once! Just relax and try to remember as best you can.
After your first week you may be feeling sore, in your legs, your arms and muscles that you have never even felt before. This is totally normal and part of the journey. The most important part of this week is to just keep coming and focus on LEARNING, learning the names of the movements, the way it works, the technique, the flow and everything else involved. This is a beautiful part of CrossFit, you get to learn so many new things and challenge yourself.
In your second week you’ll probably be deciding if this training is for you. You want to know how much it costs, what am I going to get for my money, and most importantly will my body be able to handle it?
Firstly, the answer is always YES your body can handle it, that’s the thing about CrossFit – anyone can do it as it’s suited to any level. What about cost? Well can you put a price on your own personal health and fitness? How much would you pay to have a new level of self-confidence, to be the fittest you have been in years or EVER? To have a new group of friends supporting you and cheering you on every day that are all on the same journey as you?
You join a gym but with CrossFit you join a community. You are taught to do things that you would never do at a normal gym and this comes with a HUGE sense of accomplishment and pride in yourself. This is the special part of our gym. New people, new movements and new experiences. With every session you will understand what I mean. This will take time and it has to be experienced, it can’t be described or replicated by other big franchise gyms.
On completion of your two week trial you will have a very light understanding of the movements and how sessions are run, so you now have the option of going to another class time and joining in. I recommend asking a friend to come to these session with you, someone that has just gone through the green program at the same time as yourself.
From now is where your real journey will begin, your will learn to love the workouts and movements that you enjoy and a few you don’t. You will find out what you as an athlete are good at and what you will need to work on. As you look around the gym you will need to learn to not compare yourself to others, someone that has been doing CrossFit for 2 years will be better then some that is just starting. So it doesn’t matter about doing the same weight as the person next to you even though they might be half your size.
My biggest tip for first time Crossfitters is to just let go and just enjoy learning and the process of getting fitter, stronger and faster you will enjoy the classes so much more.
If you can do all of this and you are happy to learn, have fun, hang out with like minded people, make a few new friends and get a banging body at the same time then you will love training at Urban Energy.
Articles, tips and information to help you live your healthiest life.
53/3 Jackman Street, Southport 4214
(Next to Abrakidazzle)