BOAR CITY CROSSFIT

North Shields only CrossFit Box

Move well. Lift heavy. Live Big

Unit 4 Lawson Street 

North Shields

Tyne and Wear

NE29 6TF

07484929803

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© 2019 BOAR CITY CROSSFIT, ALL RIGHTS RESERVED.


2.4 miles of wading through rough waters, 112 miles of burning tarmac under the wheels and 26 miles of bounding endlessly over roads, and somehow you need to find a final kick of power to burst through the last 354m to fend off the trailing athlete hot on your heels. Sure, you’ve got the stamina to run to the moon and back; but there’s nothing left in the tank for that final explosion of power to seal the deal.

Classic triathlon and endurance sport training suggests the only way to get better is to plug away and get those training miles in. While this of course has its place, and building a super strong aerobic capacity is essential for all endurance athletes; strength and power capabilities are required to help with that sprint finish, conquer those tough climbs and provide the ability to break away from the pack mid-race. You just need to find a training routine to provide you with the training you need!

We can break down the physiological demands of endurance performance into three important factors (Sandbakk, 2019):

- High Aerobic Capacity (VO2 Max)

- Lactate Threshold

- Movement Economy


WHAT ARE THOSE?!


Your VO2 max is the maximum capacity you have for consuming oxygen during exercise. Lactate threshold refers to the maximal intensity you can exercise at with little or no spike in blood lactate levels (think of this as that “jelly legs” moment). Movement economy describes how much power and speed can be produced using a certain amount of oxygen (Ghosh, 2014).


How can training CrossFit improve these?


Research suggests that strength training can significantly improve exercise or movement economy, maximal velocity (speed) and peak power output (Le, 2018); all important factors in conquering those sprint efforts during a big race. Your CrossFit session will more often than not begin with some maximal strength, or explosive power activity so get used to shifting some tin around to get those strength and power gains! While you may have already built a strong aerobic capacity and high lactate threshold in your endurance training, constantly hitting the same stimulus can become repetitive and tedious. Conditioning training in your CrossFit session will vary between long, more steady state efforts and high intensity lactate threshold style workouts; all of which are constantly varied. Your muscular endurance, ability to work at higher intensities and body awareness will all see vast improvements. Not only that, but your recovery ability between training sessions will no doubt see a significant increase.


So, what’s the hype around CrossFit training? Can’t I just go to my local PureGym?


Sure, you could get yourself down to the local gymnasium and pump some iron for 4 sets of 10 monotonous reps alongside Barry big arms while he asks you if ‘you’re nearly finished bro’. Do this and I can guarantee you will be begrudgingly handing your money over to train in an environment you feel uncomfortable in, become bored of fast and find little enjoyment from.

Strength and power training that is constantly varied, progressive and focuses on correct mechanics in an exciting and positive environment. Sounds pretty perfect, right? The community feel of a CrossFit gym is second to none; having a break from lonely training days out in all weathers with a group of like-minded individuals can provide a huge mental boost.


With that being said, let’s focus on the non-training side of things…


While you may love getting out and putting in the lonely miles on the road and in the pool, varying your training routine and environment can provide a lot of mental benefits. Breaking the monotony of a perfectly constructed scientific training schedule can provide a much needed mental and physical break. There’s no doubt that training in all weathers can wear you down, no matter how tough your mental game is. CrossFit can provide a great addition to your winter training schedule. What’s even better, is that you can get this done within an hour of your day without having to create your own training routine; the coach is there to do this for you!

If you’re looking for some variation in your training, if you’re struggling to find that missing x-factor in your performance, or just want to be part of a buzzing community of fellow fitness fanatics then CrossFit might be just what you’re looking for…you just need to take the plunge!


References


Ghosh, A. K. (2004). Anaerobic threshold: its concept and role in endurance sport. The Malaysian journal of medical sciences: MJMS, 11(1), 24.

Le, K. J. (2018). Strength Training for Triathletes: Blending Anecdotal and Empirical Evidence to Improve Triathlon Performance.

Sandbakk, Ø. (2019). Long-Term Effects of Strength Training on Aerobic Capacity and Endurance Performance. In Concurrent Aerobic and Strength Training (pp. 325-331). Springer, Cham.

When you pop in a google search for CrossFit the majority of content you’ll see is of gladiator looking physiques throwing huge weights around and flying around on Olympic rings. Although this can be inspiring to some it can also be pretty intimidating for others!

Thankfully you can set your worries aside as this represents the 1% of CrossFitters who dedicate their lives to this whole fitness thing! For the most part, people who come into the gym work full time, have families and plenty of other responsibilities that restrict their exercise time to an hour a day, 3-5 days a week. Fortunately, this is the ideal amount of exercise time you need to stay fit and healthy, learn some new skills and chase your fitness goals!


But even with this information to hand, getting started in CrossFit can still be intimidating; the hardest part is getting through the door! Our Couch to CrossFit course is aimed at those who want to get started on a new fitness challenge but need that extra help and push to get going in a friendly, and positive environment. Have a little browse through the following answers to the most common questions we get asked about the course!


What Can I Expect From The Course?


Our Couch to CrossFit program is 4-weeks long and includes 12 small group training sessions. Each one of these sessions is led by one of our highly qualified instructors and is designed to guide you through all of the fundamental movements and workout methods you’ll come across in the world of CrossFit! We place emphasis on mechanics and technique before introducing intensity as the safety of our members is paramount. You’ll never feel like you’re left to your own devices when learning and practicing these new exercises and workout techniques!


You’ll be given a handy guide at the start of the course that details the movements that you will learn in each class and some common terms you’ll come across during the sessions. In addition, you will receive a nutrition guide that will help you lead a healthier lifestyle by improving your relationship with food and giving you plenty of nutritional knowledge! There will be a choice of two guides depending on your goals - weight loss or weight gain!


When Do The Sessions Run?


For our January course, we have sessions running every Monday and Wednesday 8:00-9:00pm and Friday 7:00-8:00pm. If you can’t make it down to a particular session then feel free to jump into any of the normal classes included in our full timetable!


Am I Fit Enough To Do It?


Any level of fitness is welcome to the course! All of the movements and workouts you will be exposed to during Couch to CrossFit are scalable; but what does this mean? Scaling is the foundation of CrossFit, the beauty of our classes is that we can have someone who has been coming for 5 years, and someone who has been coming for 5 minutes doing the same workout, in the same class by scaling the movements and the volume of work. So, if you pop into the gym and see someone doing some crazy movement that leaves their body looking like a mad contortionist don’t worry as whatever it is can be easily modified and adapted to suit your needs!


How Do I Get Signed Up?


Simply drop us a direct message through one of our social media platforms or through our website to find out some more information!

So take the challenge and try something new to help improve your fitness, overall wellbeing and join a fun and welcoming community of like-minded individuals this new year!


Abso-bloomin-lutely!!!


But seriously, even if you are brand new to CrossFit, you should register and participate in the Open. If you aren’t brand new to CrossFit you should register and participate. Firstly, it’s the biggest community wide event in CrossFit, a month-long ebb and flow of anticipation, anxiousness, fun workouts, and a great learning experience, all wrapped up in one. In these progressive times we live in, there are Scaled and Rx’d divisions, so everyone will get 5 good, appropriate workouts over the course of the 5 weeks. Combined with being able to track your score and progress year to year. It’s a great time to hit PB’s or find set some targets to build on after the open is done.


GET READY TO GET UNCOMFORTABLE, IN A GOOD WAY


During the course of the year at most CrossFit gyms, one of the main services coaches provide their members is advice and assistance regarding scaling. Most CrossFitters will scale at least one part of every WOD and that’s a good thing- during training it’s important that we don’t lose the intention of the workout. Fran is fast, Murph is slow- if you scale improperly and do a 30 minute Fran or 15 minute Murph you’ve missed a major part of the purpose. The Open is a little different in that the standards are absolute- if it’s written as a 95 pound Power Snatch, you will only score points for snatching 95 pounds and receiving in the power position, end of story. While this may seem daunting, it often leads to surprising triumphs. You may be “forced” to do pull ups, and you get your first pull up!!! SICK!

It’s human to set limits upon ourselves and create narratives about what we can and can’t do. The Open does a remarkable job of stretching those limits and shattering those narratives. Many PR Snatches and Cleans, first Muscle-Ups and Handstand Push-Ups have occurred during the Open. The atmosphere and demanding standards have a way of pushing people further than they thought possible. If you aren’t joining in this time, get down to judge or cheer on your pals!!


TAKE NOTES AND HAVE FUN


Just because the Open can lead to PRs and new skills doesn’t mean it always will. The Open will probably make you confront a skill, lift or movement that you have neglected or aren’t naturally talented at and that’s OK. Use it as a lesson to grow from- you’ve got loads of time to figure it out and crush it next time. Remember, the Open is about fun and community (for the 99.9% of us who don’t have Dottir after their names) so don’t let a bad workout or missed lift ruin your experience. Just like any other workout, it’s just some fast PE. Don’t stress about it! This stuff is fun because it’s hard. Relish the challenge and the pursuit of growth and excellence over the next calendar year.


WE’LL LOOK BACK ON THIS AND LAUGH


One of the cool things about doing the CrossFit Open is watching your worldwide progress. (Or keep track of your regional progress, or how you did in your country, or if you beat your arch nemesis in the 6pm class, it’s up to you). It’s almost impossible to keep doing this stuff and not get better. So, over the years you can watch as you go from the top 50,000 to the top 5,000 to the top 500. It’s evidence that this CrossFit stuff works and what sets our lifestyle apart from most fitness offerings. Watch your steady climb up the leaderboard, pat yourself on the back, and then get back to work!

Although it’s a competition, please don’t worry too much about where you place. Be stoked for other people and put as much effort into cheering for them as you do completing your own workout. The Open is all about celebrating our community and the mates you workout with every day. Let’s all get involved and have a whole load of laughs and high fives!!



The 2019 Open Workout In February!