4.7.16 #10benefitsofCrossFit

10 Reasons Every Woman Should Try CrossFit

CrossFit is intense, it’s challenging and it’s fun. Here are 10 reasons you should consider trying it.

http://www.oxygenmag.com/article/10-reasons-woman-crossfit-10094


With more than 11,000 affiliate locations (aka “boxes”) worldwide, CrossFit isn’t just for meatheads and bodybuilders. Every day, real women are giving the constantly varied, high-intensity mix of cardio, weightlifting and gymnastic movement a shot…and loving it. Here are 10 reasons you should check out your local CrossFit box and see if it’s right for you.
1. You’ll learn proper form. Have you always stuck to hand weights or avoided strength training all together? If you’ve worried about getting hurt or were never sure what exactly to do with your gym’s selection of plates and barbells, CrossFit is a great place to start. Most boxes require new athletes to complete a basics course that covers equipment usage, proper lifting form and commonly used CrossFit terminology.
2. Bored? Not anymore. CrossFit is made up of constantly varied, high-intensity movements. Which means that over the course of one WOD (workout of the day) you may be running, rowing, swinging kettlebells and working on gymnastic moves like ring dips and handstands. Coaches use the timer throughout the class and keep athletes in constant motion.
3. Measurable results (that have nothing to do with the scale). CrossFit is all about metrics, but you’ll rarely hear anyone talk about pounds (unless it’s how much they’re lifting). Most CrossFitters keep track of their PRs (personal records) for specific workouts and lifts via notebook or app, which makes it easy to see improvements in strength and stamina over time.
4. But that doesn’t mean you won’t look damn good. T he constantly varied nature of CrossFit means that every part of your body will get a workout, with specific emphasis on the glutes and thighs. Lots of squats, both with and without weight, mean a perkier butt. And an increase in muscle mass is a surefire way to boost metabolism.
5. Everything can be scaled and modified. Take a look at a typical class at any box and you’ll see a variety of ages, amounts of experience and levels of ability. Yet everyone’s getting a workout that’s HBD (hard but doable). That’s because scaling weight appropriately is encouraged, and nearly all CrossFit movements can be modified. For example, a new athlete may modify pull-ups by using an exercise band or opting for a lighter a kettlebell than the prescribed weight.

6. New workout buddies. Critics call CrossFit a cult, but anyone on the inside will tell you it’s a community. The best coaches and boxes create a sense of teamwork and camaraderie. It’s not uncommon for more advanced athletes to share training tips with newbies and stay behind to cheer them on while they finish a workout. And athletes who start CrossFit around the same time often form a special bond as they improve and grow together.
7. Efficiency. You know how it goes: when time is an issue, you either focus on lifting or squeeze in a few biceps curls after 45 minutes on the elliptical. If you’ve only got one hour to work out, CrossFit is your best bet. Most WODs include a mix of cardio and weight training. You’ll be surprised how fast you can accelerate your heart rate with a 10-minute mix of burpees, push-ups and air squats.
8. The opportunity to right the wrongs of gym class humiliation. Are you haunted by memories of the President’s Fitness Challenge? Did rope climbs give you nightmares well into your 20’s? CrossFit gives you the chance to confront all the movements that troubled you from grades K through 12, all in a supportive, non-judgmental environment. Good coaches will show you how to work towards challenging movements like pull-ups, handstands and rope climbs with strength-building exercises and progressions.
9. It’s like personal training, but more affordable. Yes, CrossFit is typically a significant financial investment. But, it’s much more affordable than sessions with a personal trainer, and you’ll still get many of the same benefits. CrossFit coaches make an effort to get to know every athlete so that they can help them with goal-setting. And, in every class, you can expect to receive guidance on form and technique.
10. CrossFit movements are functional. After a couple months of CrossFit, you may find activities like carrying groceries or changing the bottle on the office water cooler to be a lot easier. That’s because CrossFit focuses on functional movements: carrying awkward items, sprinting short distances, lifting heavy things from the ground. CrossFit training is, in many ways, training for everyday life.


WOD

HSPU

2 Rounds OTM 3 15min

7 Deadlift

5 Hang Power Clean

3 Thrusters

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Less than 48hrs…

Less than 48hrs for July’s ON RAMP- Introduction to CrossFit

Sign up to our Intriduction to CrossFit course and start the journey to a better you…

Starting Tuesday 5.7.16 @7.30pm

email

get-startedcelticcrossfit@outlook.com to book your space

#PRfest

   
    
 PR city at the box throughout the day today starting with the always awesome Dawn Patrol gang- with our back squat testing in a couple of different ways. Strong #celticwarriors

Far far too many to mention individually, great job guys especially as this is the start testing of our next exciting training cycle. 

With another always demanding test 2km row testing everyone’s resolve to keep working hard.

WOD

Back Squat 1RM

Max reps @85%

2km ROW for time

Stay tuned for some more exciting announcements and full NEW timetable coming SOON to Celtic CrossFit…


12.3.16 #ThePowerOfTheAffiliate

This Video epitomises what we have at our box:

A special Place filled with Special people, our Celtic Warriors.

With so many playing a huge role in getting better each day they walk through the door. But also equally as keen to help those around them continue on their paths of self improvement.

   
   
Big mentions for last nights first bar muscle up during #Fridaynighslights3 with multiple athletes hitting firsts and multiple reps during 16.3

With lots of our #celticwarriors getting back in early doors for another quality sweat on at Celtic Bootcamp prior to round 2 of 16.3

Last chance for 16.3 tomorrow morning and scores submitted by 11.30 for the Celtic CrossFit Affiliate Cup 2016

#PressingMatters 

  
Great to see so many of our latest graduating On Ramp Class already in for their first session the day after completing the course!! Welcome to the community guys! Tonight
  
Open Gym was an honarary ladies class and mother and baby city as Thea Carter and Tommy Cook  came along to cheer on super mums Nat and Kelly as they took on today’s class workout accompanied by Fern, Fran and Tracy. All ladies absolutely smashed the session! With Fern, Nat and Tracy making the 75 pull ups look easy! 

  
A) 3×10 Push Press 

B) 25 Power Snatch

25 C2B Pull ups

25 OHS

25 C2B Pull ups

25 Thrusters 

25 C2B Pull ups

Then in classes….

   
   
Big numbers in the press for many of our members tonight, including Maria, Kelly, Alex, Dave, Emma and Kathleen! Followed by an amazing race to the finish in today’s “Sick WOD” that saw Matty just pip Master Doff by a few seconds! Thrilling finish to another top session! 
   
    
    
    
    
    
    
    
   

Saturday Sweatfest 

Bootcamp -9am 

Team WOD -10am    

 Amazing atmosphere as always in our Saturday classes! We kicked things off with the increasingly popular Celtic Bootcamp, where along with our regulars it was lovely to welcome Mel Arlett back to the box, along with a first ever visit to Celtic Crossfit for Jo! Both wasted no time in fitting in and we hope to see you both more frequently in the near future! 

   
    
 Then came our Team, Saturday Sweatfest Class….

The pairs had a bit of a family theme today, with mum and son, Joe and Lorna along with farther and son Christian and Jack and brothers Alex and Lawrence all teaming up to tackle this mornings workout! 

   
 
The workout itself was great fun! With everyone surpassing their original expectations with regard to movement quality, weight used and final scores! Particular mentions go to Bryn for continuing to work hard in his overhead squat, meaning his movement now allows him to comfortably manage challenging weight on a high volume of reps during workouts. Lorna’s double unders also deserve high praise, she is now linking large chunks together consistently with great speed, despite husband Doffy trying to put her off with some tongue in cheek comments! (He is just a bit threatened by your progress Lorna, he knows you will soon be overtaking him in workouts). Finally it’s great seeing Dave and Tracy continuing their amazing journey back from injury and in many cases surpassing their pre injury quality of movement and strength! 

   
    
    
    
    
    
    
 Everyone pushed themselves to the limit with this one! And we even had a visit from old friend Pukie for a couple of athletes that I won’t name…. 😏 

  
  
Awesome session guys! Well done everyone! 

Oly Lifts & Skillz 

Oly Lifts and Skillz tonight @Celtic Crossfit  
 
Great work by Rhys Guard continuing to show ninja like skills, today was his 1st ever WOD using bar MU and destroying them unbroken in rounds of 7-5s.
He also clocked up the Fastest time of night. He just keeps on getting better!!! 

Katie Doff gets another mention for great kipping form on her pull-ups linking large chunks and getting better as WOD went on. 

Our fastest ladies time this evening went to Nat Tanner! Like Rhys, she is another unassuming athlete that continues to go from strength to strength!! 

Then we come to the barbell… Where Jo,Tracy and Aimee came to the fore for the ladies showing consistently smooth form throughout their lifts and it was great to see Kathleen cycling the Bb well after her return from globetrotting. 

Not to be outdone the boys also put a shift in with their cleans! Little Robs speedy return from his nasty road accident was great to see! as he and bully worked incredibly hard on speed under the bar and hitting full hip extension throughout every lift! 

And a final special mention goes to member no.1 Bridie for no repping husband and member no.2 Geeves on his press ups, that really is True Love!

Warrior Wednesday 

#Weloveateamwod

  
It was lovely to welcome back so many members from their holidays this evening! All showing off their great tans and all no doubt regretting that extra desert or glass of wine now they are back in main classes! 
  

We also got to welcome back the fabulous Nic Jones! One of our most loved members over the years! And it was as if she had never been away, helping her team to smash tonight’s long sweaty chipper! 

   
 WOD 

In teams of 2, 3 or 4 

40min AMRAP 

100 cal Row 

150 Burpees 

150 Dumbell GTOH 

200m Lunge walk 

400m Sprint 

*One athlete performing sit ups throughout

  
Our best score by a pair goes to Ross and Matty 
  best score in 3’s Drewy Bryn and Dave 

  
 And our top group of four went to Kelly Maidment, Nat Arlett, Jenny and Nic Jones 
   
   
Amazing attitude displayed throughout a very challenging workout by everyone! It was fab to see such teamwork and encouragement by all! 

   
    
    
 It was awesome to witness!!! Especially the Excellent competition from two of our ladies teams in class one. After being neck and neck throughout the workout- Jo, Sharon and Kelly Aherne just pipped fern, Kelly Cook and Natalie tanner by 4 cals in the final seconds of the workout! Amazing competitive attitude and teamwork shown throughout!

  

*NEW FACES & OLD*

*NEW FACES & OLD*It was lovely to welcome so many of our August On Rampers into main classes tonight and this workout really was a baptism of fire that they did not shy away from! No fewer than 6 took the opportunity of their 2 weeks free membership on their first Monday since graduating! Amazing!!!


  
We also got to welcome back some old faces, including Claudio “The Italian Stalion” Martini and Kelly Cook, who had the adorable Tommy in tow. It was lovely to have you guys back at the box and hopefully we will see a lot more of you on the near future!


 Our workout included an extended focus on clean and jerk technique leading into the following complex OTMEM for 12 mins

1 Hang Power Clean

1 Power clean

1 Split Jerk

There was once again some amazing progress made on these lifts in Particular Mike, Lorna, Aimee and Kevin who really improved their split jerk mechanics, with their last lift actually better than their earliest!


  
  
  
  
 Then we had the workout ….

50 Double Unders

20 front Squat

400m run

40 DU’s

15 Front squat

300m run

30 DU’s

10 Front squat

200m Run

20 DU’s

5 Front Squat

100m Run


  
  
  
Sam and Liam hit the fastest times for the boys with Bridie Geeves smashing the WOD for the ladies!

It was great to see so many able to go unbroken throughout while hitting the runs extremely hard!

A big shout out to Stu for a 100m finish Usain Bolt would be proud of and Jo and Ross for some awesome double Unders!

Great work guys!

Beach WOD 

“Beach WOD!!!!” Our GPP cycle continues, with our athletes getting comfortable in the uncomfortable! Not just using odd/ different implements within their training recently, but training in different environments, on different surfaces and at different times of day! Ensuring our Celtic Warriors are able to perform to their full potential whatever the situation! 
Today we took our Saturday SweatFest on the Road to “Coney Beach” for the second year in a row. It is not an easy feat to get a group of cross fitters to travel 40 miles lugging a load of equipment just to workout! But this epitomises the attitude of our community! Everyone was up for the challenge, everyone pulled together, carried equipment, offered lifts and despite a few hiccups with directions, everyone got there ready to train! 

  
  
It was also lovely to welcome back two of our favourite members to work out with us! Firstly, Kirsten, one of our earliest members who represented us in team competitions such as London Throwdown! who due to work and family commitments had to move away, but is obviously not lost her engine! Kirsten is an amazing runner and body weight ninja, so there is no surprised paired with the ever improving Shazza she smashed this workout! 

We also welcomed back Angharad, another life long Celtic Warrior, that was really starting to get into competing before she also had to move to pastures new, due to work commitments. It’s great to see that she has continued to work hard at her new box and is obviously reaping the rewards! She is stronger and fitter than ever! It was awesome to catch up with you both ladies! We all miss you loads! 
Then there was the workout…. 
                 “OUCH”

In pairs…. 

1x Beach run into sea swim/ run 

42 x Dumbell Snatches

1x Beach run into sea swim/ run 

42x OH Sit Ups 

1x Beach run into sea swim/ run 

42x OH Lunges

1x Beach run into sea swim/ run 

30x Dumbell Snatches

1x Beach run into sea swim/ run 

30x OH Sit Ups 

1x Beach run into sea swim/ run 

30x OH Lunges

1x Beach run into sea swim/ run 

18 x Dumbell Snatches

1x Beach run into sea swim/ run 

18x OH Sit Ups 

1x Beach run into sea swim/ run 

18x OH Lunges

   
   
Amazing determination and encouragement in the sun by everyone! Especially as the tide was going out, which meant the runs got further each round… 😰 (This of course was planned, reps decrease/ run increases 😏) 

   
    
    
   
Ross and Matty lead the way with the best time, but everyone did incredibly well! Erika and Maria smashed every run and their movement was superb throughout! I think Owen just pipped Iwan in the first father son battle, but Joe definitely smashed dad Doffy in their family competition! A final mention must go to Anna McNally, her enthusiasm and attitude is contagious, she even wanted to do an extra run once we had finished! “Crazy!”I hope everyone enjoyed getting out of the box and into a different environment for the day!