Lockdown Wods...

(Or indeed - great wods to do when working out from home....)

Coach Liam has put a couple of incredible (ab burning) workouts together to help continue building your core at home!

Check them out and let us know what you think....

10 minutes abs - workout one

10 minute abs - workout two

Team CFR

Mental health is currently one of the most discussed topics around the world. This is an amazing thing because for ages the mental health remained an unrecognized aspect and was given zero priority. This picture is slowly changing as more people are coming out of their shells and are discussing the importance of mental health. The following tips speak about the role of physical fitness in enhancing mental health.

1. Body-mind connect

The oriental literature and philosophies have always emphasized on the connection of the body with the mind. A fit and healthy body is a key aspect of having a balanced mental state. A person who is fit enough to retain a level of energy throughout the day is basically supposed to have a mindful and balanced mental state. This is because a regular fitness regime coupled with a balanced diet helps to ensure good mental health. This is because when the body conditions are in equilibrium it also positively affects the mind or the mental state which is of utmost importance.

2. Adopting a balanced regime

Having a balance in various areas of life is the key to a peaceful life. Be it the work and personal life balance or a balance in eating habits and workouts, the key to sustainable good health is balance. It is very important to realize the importance of adopting a balanced diet with the right amount of nutrient intake while not compromising on tasty foods. Along with this comes a regular workout regime which is crucial for a healthy body leading to a healthy mind. This balance is needed to provide the much-needed fun to oneself along with the discipline of self-control. This is an integral part of good mental health, for one who has control over their mind can literally achieve anything.

3. Meditation as a daily exercise

Since ages meditation is considered a  crucial tool to restore the peace of mind that one seems to lose after a day’s work or social interactions. Mediation is nothing but a mirror that reflects one’s inner self and helps in accepting that. Regular meditation is a very good way to eliminate the toxicity one accumulates throughout the day. A person who regularly meditates is much calmer and needless to say wiser in all kinds of situations. Thus mediation is a tool that calms the mind thereby positively affecting both physical and mental health.

4. Mindfulness practice

Mindfulness is a term that implies staying at the present moment. This is a crucial practice to achieve both mental and physical fitness. This is because being mindful on one hand enhances the physical workout and on the other hand prevents the wandering of one’s mind. This is a very underrated practice that must be practiced in a better way to have a good and peaceful life.

      5.Consistency with fitness goals

A key factor for good health is consistency. One must stick to a fixed regime to achieve a level of body fitness along with good mental health. The key to being consistent following a simple routine and do it regularly. To be precise the key to a consistent fitness journey is “hit hard and hit often”. This will surely lead to a good state of physical fitness. So don’t think twice before taking up a gym subscription. Invest in it so as to reap the long term benefits of good health.

It is very important to know that our body is made up of seven chakras or elements which get connected when the body and mind are connected and are in equilibrium. This is a key requirement for a peaceful life.

To find out more how CrossFit can help you mentally and physically, get in touch

The recent past decades have shown some significant impact of lifestyle on our health, both mental and physical. As per WHO’s latest research, 60% of the health and quality of life-related factors correspond to lifestyle. The day to day behaviour of an individual that includes eating & drinking habits, sleeping pattern, job, fun, physical activity, emotional stability, and substance use significantly contribute in creating good or bad health.

Every passing year brings extensive changes into our health, and the ones which are majorly responsible for unhealthy lifestyles are substance abuse, stress, malnutrition, unhealthy eating, improper sleep, and lack of physical exercise. Besides this, the fastest emerging lifestyle that is undoubtedly going to bring worse challenges in front of us soon is misuse and overuse of technology and screen. This is why experts are keeping it a point to aware and alert maximum of the individuals, especially the teenagers and youth about the impact of lifestyle on health.
Now, as explained above, the way an unhealthy lifestyle can cause severe impact on bad health, the similar way a healthy and alert lifestyle can bring in positive and visible health changes to an individual.

Some major patterns, habits, and lifestyle variables that can Impact either way on our health are:
Diet: The most significant factor that has an impact on both good health and bad health is our diet. Poor diet and modern eating habits directly lead you to obesity, diseases, downfall in health and even death in some cases. The rise in fast food, unhygienic food, improper and untimely eating habits imbalance our BMI (Body Mass Index) and often leads our physical wellbeing to slow metabolism, low immunity diabetes, obesity, various cardiovascular diseases.

Sleep: One of the necessary but often underrated and ignored bases of health is sleep. The fact that sleep is an integral part of our life cannot be denied or proven wrong. Your lifestyle may bring an effect on your sleeping patterns, and that brings in an evident influence on your mental and physical wellbeing. A proper and sound sleep brings relaxation, rejuvenation, freshness, and positive energy to life. Whereas sleep disorders bring severe psychological, economic, social, and most importantly health consequences.

Exercise and other physical activities: A regular exercising routine improves blood circulation, strengthens heart, brings in mental fitness, in short, overall wellbeing. An improved blood circulation level lowers your risk of heart diseases and heart attack. Indulging yourself in any exercise or physical activity also helps you fight stress, depression, anxiety, trauma, ATDHE, PTSD disorders. Moreover, if your physical routine brings you closer to nature, then it shows a better and quicker impact on your mental health.
Exercise also fosters your sense of self-worth, sharpens memory, boosts your immune system, reduces the impact of stress, helps promote sleep and makes you more energized.

Use of technology and screen: Entry of technology and gadgets have surely eased down a lot of our day to day physical and mental work, but it also brings us to the fact about how much of a negative impact it has profound on us. Misuse, overuse, and inappropriate use of gadgets and technologies impact on our eating, sleeping, and physical routine. Addiction to phone and screen also is correlated to depression symptoms which we often ignore or neglect to talk about.

Substance abuse: Addiction and misuse of any lifestyle or habit are considered bad for our health. Smoking in any form results in various respiratory diseases and cancer. Not only that but research and studies show that passive smoking too brings severe impact and downfall on one’s respiratory health. At the same place, use of alcohol and other intoxications only drive us towards downfall in health, peace, family life, and social wellbeing.

With study and research on humans, these 5 lifestyle factors are responsible for the positive and negative impact on health. Systematic planning and improvement in regards to all the above lifestyle factors can bring a considerable change.

Want to make a change to your health and fitness, get in touch

CrossFit is growing in popularity all across the world. It's a fun way to get active and make your body become more responsive as well. Working out with this type of functional fitness is a great way to strengthen your core, mind, and overall health with fun activities that push you and build your confidence at the same time.

If you're wondering if CrossFit is for you, here are some simple reasons why CrossFit will change your life. 

9 Reasons why CrossFit will Change your life

Wondering if you should take the plunge and join in on the CrossFit craze? These reasons just might convince you!

It gets you up and off the couch

Anything that gets you moving is great. The longer that you just sit stationary, the less healthy your body is going to be. 

Joining a class gives you something to work towards

When is the last time that you've set a daily goal? If you're needing a bit of motivation, signing up for a local CrossFit gym or class can be the perfect boost to make it happen.

Your body will thank you

If you're wanting to transform your body, CrossFit can easily make it happen. Each time you do CrossFit, you're taking the steps to make your body healthier and stronger.

You're part of a group

People who do CrossFit love the fact that they're surrounded by other people who are enjoying the same thing. This means that at the gym, you'll find comfort in showing up and being there with like-minded people.

You will become stronger

Day by day, your body is going to become stronger with each and every movement that you make. This is why so many people love CrossFit - because it's not as "plain and boring" as some of the other workout options and exercises. 

Flexibility will improve

When's the last time that you were able to touch your toes? If it's been a while, don't worry. The more CrossFit that you do, the better chance that you'll have that you'll start to have a lot more movement in your body. 

You'll be able to maintain your weight - or lose some!

If you're looking for a way to stop worrying about your weight and even shed some of that extra weight you have, CrossFit can help you do that! Its' a great way to burn the calories all while you're strengthening your core. 

You'll actually look forward to your workouts

Since the workouts are different daily, there's something fun and exciting to be said about getting your daily workout on. There will be less moments of dread and more moments of excitement, for certain. 

It's a great way to change up your day

If you're having a hard or stressful day, going to the CrossFit gym and working out just might be the answer that you need. Because once you start, you'll feel your body and mind relax and really get focused on the workout at hand. 

As you can tell, CrossFit offers some great benefits that might be perfect for motivation! Our next induction class is Sunday the 26th at 9.30am - we welcome anyone who is ready to attack their fitness!

You can sign up for the class and your first free month here!

The rumour mill is abound with excitement; that the Prime Minister will speak today on reopening businesses that are still closed owing to the Pandemic.  Obviously gyms are amongst these businesses.  

And yes, we want to open.

And yes, we believe we are safe to open.

And yes, we believe we are far safer than group gatherings of alcohol affected individuals.

(But don't get us wrong - we are all for the hospitailtity industry opening safely as well))

To quote Dr Hilary....

"If you have been to a gym and you're doing aerobic work, you're breathing very fast and anything in your nose and throat is being expelled much more explosively than if you are sitting quietly in a pub."

Clearly Dr Hilary has seen me post workout when I am as red as a baboon and trying to reinstall life to my lungs - however he has not seen me in a pub, as sitting quietly after Prosecco isn't something that my personality is capable of.

And I would hasten to guess that Dr Hilary hasn't been inside a CrossFit gym.

Because we are already used to working out and social distancing - when you hold a barbell in your hand it is quite tricky to get close to anyone....

Plus we don't offer rows and rows of equipment, treadmills and bikes.  

We use our body, we use a rig and we use weights.

We do have bikes - assualt ones - you probaly don't want to stay on them for long, and in our case we have 7000 square foot of gym to play with, so we can position them far away from each other.

CrossFit gyms are typically hosted in large warehouses, in my gym we have 5 metre high ceilings, with fantastic ventilation - each person has at least 12 square metres to themselves following our new safety guidelines.

Our aim is not to make members sick, but to improve their health and fitness - it is why we all got into CrossFit.

So imagine, a beautifully large warehouse, where you have your own equipment for your class and don't have to share with others.  That has been cleaned before use, and will be cleaned after use.  Plus hand-washing is mandatory.  All in coached conditions, where someone is watching you all the time, for form, progression and if needs be social distancing.

That is us.

With members who are passionate about rebuilding their strength, and ensuring their fitness carries their bodies into old age.

We are businesses that need to open.

But we are businesses that are passionate about getting it right - because that is the very reason for our existence.

I invite MP's, Dr Hilary, and even Boris himself to come see our community and see how we differeniate ourselves, and how what we do makes a POSITIVE improvement to peoples lives and how seriosuly we are taking measures to ensure our members can fight all medical conditions with healthy bodies.

It is time to open.

And those who want to find a new way of working out post pandemic, in an establishment that offers the space and room to workout safely, then get in touch - because we are ready to induct you now outside, ready for the move inside!

info@crossfitrotherham.co.uk

We asked one of our members a few questions and here are her lovely words. Thanks Cheryl

When did I join CrossFit?

Jan 2020

Why have you stayed with the gym while the location closed?

 Right from the offset of the COIVD saga, the gym decided to let out equipment for people to continue to train at home. They also quickly developed online classes through zoom to enable the feeling of training at the box. The WOD created, have been adaptable for people with equipment or without equipment ensuring that everyone can take part. Alongside the WOD’s, PTs have been offered to everyone which have been particularly useful to maintain motivation. The coaches have always been available for advice and support. CFTR have done everything they possibly can to support people through the pandemic. They really have provided a holistic approach to everyone’s individual needs. Personally, for me I’ve have an injury to my arm which has impeded my training, booked a PT and Mark sorted a different activity for me. That’s why I continued to train with them, you’re made to feel part of a big family. 

What does CrossFit mean to You?

I love the variety of exercises Crossfit have to offer. From Weights to Cardiovascular, it really is all round fitness and much more than a gym. Crossfit Rotherham is like being part of a big family that is inclusive to all from Kids to adults with different fitness levels. It does not matter who you are or what you do, we all have the common goal of training hard and having fun.  I have not been at the gym that long but always have been made to feel welcomed, even my dog embraced the CrossFit retreat.

 Favourite workout snack?

Apple, Peanut butter and rice cakes

 Favourite move in the gym?

Dead lifts or Saturday morning in the box

 Are you ready to come back to the gym post lockdown?

YEEESSSS

 Is it Safe? 

Definitely, the gym has put so much practical precautions in place to keep everybody safe

 Is CrossFit for everyone? Yes, the exercises are adapted to the person’s ability.

 Anything you want to share?

Yes, just like to say a massive thank you to the CrossFit team they have done a fantastic job during this Covid saga and probably have prevented lots of us going stir crazy during the lockdown.

 

Thanks

 

Cheryl

COVID-19, has been an  incredibly scary experience. It is something none of us have ever faced in our lifetime. And I'm sure it has made all of us look at the way we live our life, what we value most and think about the changes that will make when the new normal begins.

The media suggests that fitness and nutrition, are going to be incredibly high on people's agenda. Even Boris Johnson has spoken about how obesity and the pandemic are closely linked.

We only get one body, and one life. And we should maximise both.

What fitness is right for you.?

To be honest, I would argue any!

Getting your body moving, challenging yourself, building muscle, increasing stamina.

These are all fantastic ways to have a healthy body, and a healthy mind.

Couple of things I would think about before you run out post Lockdown and buy that £15.99 gym membership and  sign up for a year with good intention.

Think about accountability.

Because although the last three months have made us all think.

It doesn't mean that will force a change in habits.

If you weren't accountable before, how will you be accountable now?

training should be taught.

And that taught by a teacher needs to be skilled and efficient in what they do.

Fitness needs variety. To be something where you can evolve, where you can learn new skills.

No matter what age you are, or what body size, You begin with.

You need to Find an environment that is accepting, one that will simply support you for turning up and having a go.

Clearly this article has a bias towards CrossFit.

But if you've never heard of it before you probably don't actually know what we do and what we stand for.

Let me explain.

CrossFit is community led fitness.

It is a combination  of Olympic weightlifting gymnastics and cardiovascular exercise, designed to be performed at an intense level.

It's well renowned for its strong sense of community and passion and it’s ability to improve significantly, both mental and physical health.

It is coached.

You will learn.

I've watched members. Begin without being able to do a handstand against the wall, and ultimately walking across the gym floor on their hands.

I've seen women who've never lifted a weight in their life become proficient at Olympic weightlifting.

I've seen children join and grow in confidence.

As they learned to build a strong body and mind.

You get what you pay for at CrossFit. And we don’t sign up to a 12 month contract. Because we don't believe that actually gets you fit. It makes you accountable to a direct debit not a fitness regime.

You may notice above we said we train it intensity that does mean at times it's hard. It's challenging.

This is why you build mental strength.

The coaches will teach you how to change the workout to see where you are on your journey.

And as you grow in confidence, you will grow in skill and ability.

And the people.....

People are what make CrossFit what it is

it doesn't matter if you turn up. And you are 6 stone overweight or if you turn up and you're looking to build muscle. We will support you and get behind you, turning up ,showing up getting it done. That's what we're about.

So how do you join?

At the moment gyms are closed.

As a side point. The vast majority of our members, continue to pay their membership throughout this time we've continued to train them in the garden, By online support, by continuous messaging and conversations. Our members have chosen to stay and pay, which I think says a huge amount about the gym and a community

To join us.

You need to come in and do an introduction class. Typically it takes two hours, where we will go through the basics of giving you an understanding of some of the terminology that we use, and a demonstration of the movements.

We'll also look at what support you need from us, talk to you about any background history, any injuries that we need to be aware of to make sure we keep you safe and protected in class.

Following the introduction class you can join any of our classes from generic CrossFit to gymnastics to barbell to our cardio classes.

You will continue to be coached in those classes.

We run a limit on numbers and we can train and social distance with ease.

We're really lucky. We have a 7000, square foot facility where we'll have clearly marked out areas where your equipment will be cleaned and  safety is our highest priority

We are taking advance deposits to make you accountable in July.

£5 deposit secured you a space on an introduction class the first fortnight we open.

Simply click the link below and we will get you signed up.

Sign Up

See you at the start of your journey.

CAN WE RUN 6,500 MILES FOR THE NHS?

Hi all,
Hope you are well.
I wanted to give you an update from this week.
So, again, all signs seem to look good that hopeful that we will be opening in July.
And well done and thank you everybody for bearing with us and getting involved.
We did release a video this week on our plans – you can check it out here: http://www.crossfitrotherham.co.uk/crossfit/blog/video-update
I know it feels like a long time now. But it's great to see people still making efforts to keep themselves fit and pushing forward. And for those of you who aren’t as active – don’t worry we will get you back in shape!
No real changes on the timetable.
Saturday teamwod is a regular thing, then yoga afterwards.
Kids yoga is at Wednesday at three o'clock, gymnastics at 6 – and Bingo this week at 8 on Wednesday…
SURVEY MONKEY
Can we ask all members, including kids and bootcamp to please fill in this Survey Monkey, just four questions on how you feel about returning to the gym and about a potential clothing order.
Takes two minutes and will help us get our plans right: https://www.surveymonkey.co.uk/r/BTHT8RV
THIS WEEKS CHALLENGE
(It may last longer than a week…..)
It is a gym wide challenge but please keep using your groups to motivate each other.
We thought would be a really fabulous idea was if we could try and raise a little bit of money for the NHS, as well as keeping ourselves fit.
The challenge is to run/walk the coastal path of Great Britain.
6500 miles
It will require quite a bit of effort, ideally from everybody.
But every mile counts.
It has to be a minimum of mile. We are not counting steps that include walking around your own house. It is actually going out into the fresh air and walking or running.
Not rowing or not biking. If you are shielding and you have to stay at home, just drop me a message, and I've got an alternative for you.
But for everybody else that can go out, then fantastic let's get outside again, obviously you can social distance and meet up with one person so if you want to get involved with somebody else from the gym.
We want to clock these miles up so we have a web page and we have a just giving page.
You can see on the web page daily how many miles we've got through.
Web page here: http://www.crossfitrotherham.co.uk/great-british-coastline-challenge
All I need you to do whenever you go out for a walk or a run, is to just text me or Instagram or Facebook me or WhatsApp me and let me know how many miles – every single one counts!
I'm sure most of you know how to get hold of me and just tell me your name and how many miles you've done, then we will keep track and hopefully we will smash this target and obviously every time you get out on a run, walk share the link. My number is 07787561058
Lets see if we can get some more donations and do our bit.
This is a real chance to see what CFR can do – lets make a difference.
Some good wods on this week, open gyms obviously on all day, and I hope you're all well and if I can help, just give me a shout.
Jane