CrossFit Beginners Course

CrossFit Bristol – Beginners Course

September 11th at Clifton College

Due to demand CrossFit Bristol is running a beginners course. The course will introduce you to the 9 fundamental movements and the training methodology of CrossFit. We have limited places available. If you want to come a great start to crossfit come and have a go – visit Krav Maga Bristol to book.

CrossFit Bristol

CrossFit Bristol:

No contracts. No gimmicks. Just tough, old school training and great results.

Try CrossFit Bristol

CrossFit can equally be described as state of the art, cutting edge of athletic performance training. Or alternatively, as old school training stressing  high intensity, functional  training using ‘primitive’ training tools.  We typically use  ‘retro kit’  such as kettlebells,  ropes, matts, vaulting horse, gymnastic rings, olympic lifting techniques, sprints and medicine balls.  We emphasise skills and coaching over a broad range of physical tasks such as learning how to use your body, running,  jumping, throwing or moving heavy objects or your own body.

We use specific training tools known to develop real human ‘horse power’ and shy away from machines, isolation exercises and and low intensity training..

We dont do pec decks, machines or mirrors and no, we wont sell you a protien shakes, skin tight Muscle T shirts or supplements. Instead we will talk about  good nutrition, efficient biomechanics, functional movement, skill, speed, and power. If you want to get fit, get healthy or get better at sport – come and see us. If you want to develop your beach muscles or look in a mirror as you ‘do your arms’ – we are probably not the place for you.

CrossFit Bristol offers coaching, not classes or unsupervised access to machine based exercise programs.

Our offer to you

Crossfit Bristol offers you quality, performance based training.  We believe strongly that fitnesss is about  health and improved performance over a wide range of domains, its not just about aesthetics. We believe this approach is damaging, short sited and ineffective for long term health. In short we offer a crucible to test and develop yourself. If you are serious, come and try us, if not join  gym.

An environment to build your self, to test yourself – to improve your self.

CrossFit has a refreshingly simple message. Eat right, train really hard and we will make you fitter and stronger than you have ever thought possible.  And guess what – you’ll even look and feel good to.

CrossFit offers better training, better fun, better sessions and better results. What’s more every session is different – you’ll  NEVER know what you’ll be doing in a session. No boring work outs – no pec decks or curls we are talking old school here and great fun too.

CrossFit is quite simply the best conditioning and training system available today.

If you want to look good, feel good or perform a physical task like no one else – there is nothing on par with CrossFit.

What is it ?

CrossFit has a unique approach to Fitness training. In fact, its so good that its used by Professional Fighters, The U.S Marine Corps, Navy S.E.A.L s, Athletes, Law Enforcement Agencies and Elite Military Units across the world. Just about anyone placing human beings in an environment where  life its self depends on human physical performance wants CrossFit or an imitation of it.  CrossFit works  for people of all abilities and allows ordinary people to develop seemingly impossible physical abilities.

CrossFit Journal: The Performance-Based Lifestyle Resource

Where did it come from ?

Crossfit was founded by Greg Glassman who ‘tells it how it is’. Glassman challenged the existing fitness orthodoxy by asking ackward questions about training and subsequently  offending a range of ‘experts’ in the process.  The Fitness establishment tried to ignore or undermine Glassman and CrossFit as a minority activity. Eventually they branded CrossFit dangerous, and even a cult – at one stage, none of which proved to be true. To compound the issue, Glassman and his theories were proved to work consistently  who then shared them freely with anyone that was interested.

The CrossFit method proved so successful, it expanded from a specialist interest for a minority to the proven tool used by elite athletes, fighters and the armed forces. CrossFit’s appeal has not been missed by the military. Particularly the special forces community who embraced it with open arms. CrossFit has taken off so dramatically here that there are even separate sections for military based CrossFit Affiliates.

The U.S marines were so impressed by the CrossFit method that they adopted a CrossFit based fitness selection process. More recently, the Navy S.E.A.L s adopted CrossFit to prepare recruits for their world famous B.U.D.s course and I believe its being used across the board by military and Law Enforcement staff. Coupled with its use by big name fighters such as B.J Penn .

The evidence for doing Crossfit is now so compelling the real question is simply this. Why aren’t you doing it ?

How does Crossfit work?

Crossfit is delivers a programme of exercise and nutrition. It uses large multi joint movements and no machines (well apart from a Concept 2 Rower). Workouts, (called W.O.D. s) are short, intense, highly varied. They are also scaleable for different fitness levels or abilities. In recognition of their sheer intensity some work outs are even named.

Thats right – just like Hurricanes! Some of these work outs are tests or benchmarks against which you can measure yourself. CrossFit strives to use large ‘functional’ multi joint movements because trainees use their bodies as they were meant to be used – as a whole – a unit – a functioning system of muscles, bones and organs. There are no isolation movements – (such a bicep curls – tricep presses) as they have no functional use in the real world and are detrimental to overall performance. Your body simply does not work as a series of unrelated muscles – as a Krav Maga instructor I see this with Body builders and poor power – co ordination again and again.

But I thought you needed Isolation exercises to develop strength ?

Isolation exercises originated in Bodybuilding where the main focus is in developing bulk for aesthetic reasons. Strength is a by-product of this process rather than its goal.  This is why powerlifters and body builders train differently. Bodybuilding regimes invest in a model that does not work well in Humans. Reductionism.

That is reducing your body to distinct and separate components. Your body is designed to be a finely balanced system of levers (bones), gears (muscles) and engine (heart and lungs). This is all co-ordinated by your brain, which is designed to co-ordinate physical activity using muscular effort through co-ordinated use of the body.

In fact the brain is not wired up to co-ordinate individual muscles with each other – but rather as large groups to move the body efficiently. Body builders and alike may want to develop the head of their bicep or shape their Pecs but this is about aesthetics not function.  In short they get heavy – often slow and  little stronger than a crossfitter  – who is also fast, powerful and agile.  The Crossfitter will be nearly as strong, or in many cases stronger at real world tasks , fitter, faster, healthier and have better flexibility and endurance.

In fact the CrossFitter would perform better at just about any physical challenge you could select.

Interested then contact us and come and try CrossFit.

Bristol Classes
CrossFit Bristol runs classes in the Bristol Area

Going Paleo: Introducing the Paleo diet

Going Paleo: Paleo Nutrition by CrossFit Bristol

Note: This is a laymans guide to the paleo diet – I am a professional trainer not a professional dietician

So, you want to try the Paleo diet…

Paleo Nutrition at Crossfit bristol

Evoloution of Obesity

Why? To lose weight maybe, feel fitter, healthier, improve physical performance. Maybe you want to try and avoid the majority of health problems caused by a typical western diet. It’s not important which, what is important to know is that is the first step to a fitter, leaner healthier you… Paleo works!

There is no background science here. No lengthy explanations. Just quick and easy pointers to start you off.  You decide to what extent you want to follow those pointers, but if you follow them 100% you will see dramatic changes to your health and lean body mass over the next few months.

If you are a crossfitter or sportsman or woman, diet is the single biggest factor effecting your performance. It has been argued, (not unreasonably)  that the single biggest thing you can do to change your health and fitness, is not exercise but simply to change to a healthy or Paleo type diet. This concept is unpopular with the fitness industry and who have a vested interest in encouraging you to view exercise, gym membership or equipment as vital to healthy living. This is not justified or accurate from a research based perspective.

Paleo Nutrition

Paleo: It worked for our ancestors

  • Your Paleo diet should be high in fresh leafy greens and salads, moderate in animal protein and low to moderate in carbohydrates.
  • Eat lots of saturated fats like coconut oil and butter or clarified butter. Beef tallow, lard and duck fat are also good, but only if they come from healthy and well-treated animals. Beef or lamb tallow is a better choice than lamb or duck fat. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food, but not for cooking. And yes – these take a little more effort to get hold of than the more typical fats and oils in your local supermarket.
  • Eat animal protein. Yep – meat and lean generally. This includes red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish. Remember grass fed meat is much better for you than the usual super market offerings.Don’t be scared to eat the fatty cuts and all meals with proteins should contain fat as well.
  • Eat good amounts of fresh or frozen  vegetables either cooked or raw and served with fat. Starchy vegetables like sweet potatoes and yams are also great as a source of non-toxic carbohydrates. But avoid the normal potatoes.
  • Eat low to moderate amounts of fruits and nuts. Eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive problem or are trying to lose weight faster.
  • Look for organic and grass-fed meat coming from a local, environmentally conscious farms. This rules out the cheap meats from the supermarket often but Organic meat is usually stocked. If you cant find organic meats, choose lean cuts of meat and supplement your fat with coconut oil, or butter..Look for organic, local and/or seasonal fruits and vegetables to go with your lovely fresh meat.
  • Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas. This means NO breakfast cereals etc. Cereals have been closely linked to cancers and inflammatory degenerative diseases for years now.

    Paleo nutrition: Real meat and vegtables, no additives

    Paleo nutrition: Simple healthy and delicious

  • Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil.  Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.
  • Eliminate sugar, soft drinks, all packaged products and juices (yes that includes fruit juices).  As a rule of thumb, if it’s in a box, pre packaged or a microwave meal don’t eat it. When you visit the supermarket buy from the meat and grocery isles avoid the pre packaged goods, they contain chemicals, additives and have been shown to be less satisfying for the same amount of calories as real food. visit only the meat, fish and produce sections.
  • Eliminate dairy products other than butter and maybe heavy cream. You don’t need milk, but if you can’t live without it consider raw, full-fat and/or fermented dairy. The main issue with milk are its effects on insulin production (which we wont go into here) needless to say insulin control is a significant part of the paleo approach.
  • Dont starve… Graze. Eat small amounts frequently. We were not designed to eat 3 large meals a day, this is a fairly recent social phenomena (last 300 years or so).
  • Note: Recent research found that grazing may not be appropriate for many due to the release of insulin (Insulin has a role in storing fat). PG Crossfit Bristol

I can’t help but wonder if there is a health consequence to this method of consumption. Our digestive tract is designed to deal with frequent intake of small volumes of food. Not constantly having large amounts of undigested food stored. Could this be a variable in the increasing frequency of digestive tract and bowel disorders and cancers ? If you are not hungry – don’t eat – if you are hungry – remember small and often.

  • Consider supplementing with vitamin D or mult vitamin. Dont buy expensive supplements, most western Europeans over consume and don’t have any need of supplements – but multi vits are fairly inexpensive and the added assurance of a multi vit can be worth such a small outlay.

I hope this gives you a simple starting point for a paleo approach to nutrition, more articles to follow so please book mark us and come back soon.

Krav Maga: Self Defence Israeli Style

Krav Maga: From the Israeli Military to down town bristol.  What’s all the fuss about…

Krav Maga Bristol

CrossFit Bristol is farly unique. We were one of the First Crossfit gyms in the UK   and we run one of the UKs  longest running Krav Maga schools – Krav Maga Bristol. We combine 2 training methods for our athletes. CrossFit for strength and conditioning and Krav Maga for Self Defence training.  A lot of our trainees have no interest in Martial Arts but do want a simple proven approach that addresses the street violence that has become all to common in Bristol. Continue reading

Rowing your way to elite fitness

Rowing for intense fitness

CrossFit Bristol RowingHowever, hidden among the tread mills, pec decs, chrome and mirrors is a ‘kick ass’ piece of training equipment. In fact the average gym  offers only 2 things that are any real use for functional fitness training. A concept 2 Rower and Olympic Weights.  Todays’ article is about one of them. The Concept 2 rower – or the erg to those more familiar with rowing.

The concept 2 is a powerful and highly adaptable piece of equipment that is generally wasted in the commercial gym. Restricted to being used for warms up or cardio, people miss the potential of this piece of equipment.

Most Gym instructors know little of the rower other than some basics. The concept 2 is a powerful and highly adaptable piece of equipment that is generally wasted in the commercial  gym.

The Concept 2 is unparalleled in the sheer amount of hard work it can generate in a short space of time.  I know of few pieces of kit able to be used safely at maximal intensity and that are essentially low impact at the same time.  Remember,  increased work capacity is what improved fitness is really about.  Its not about pecs or perfect biceps – its all about health and improved performance.

The ultimate goal of rowing for fitness is to generate maximal power on the rowing machine.  This can be gauged  objectively by the number of calories or watts you can row in a set amount of time, typically over a short period of time or a short distance. This could be 20 or 30 seconds or 500 meters.

So we have attached a simple program of interval training using the concept 2 rower and some body weight exercises. You can repeat each interval as a separate exercise or preferably work through all the intervals 1 – to 5. Be warned – this is a real ball buster – enjoy ladies and gents ;-)

crossfit bristol rowing work out

Source:CrossFit Journal Issue 57 Free download

Interesting CrossFit Video

As a trainer I have to do commercial things (such as advertise).

Anyway I was looking for an interesting video about CrossFit for the advert and stumbled across this on you tube.  I think it perfectly encapsulates the whole CrossFit ethos and psychology behind training. If you interested in Crossfit and think it may be for you take a few minutes and take a peek – see what you think. Dont be put off by the intensity of the training – these guys will have spent years building up to this.

Enjoy ;-)

The Krav Maga Journal

CROSSFIT IN bristol and Krav Maga Journal

The Krav Maga Journal and Crossfit

CrossFit and the Krav Maga Journal

We are pleased to announce the release of the Krav Maga Journal.  At CrossFit Bristol we also teach Krav Maga for one of the UK’s leading organisations, the British Krav Maga Association. As part of our role we produce its magazine, ‘The Krav Maga Journal‘. The Journal is a digital publication that can be downloaded free of charge here.

We view CrosssFit and Krav Maga as symbiotic.  Both approaches to training are naturally complimentry and extend each other.  For those who dont know Krav Maga is a tough, no nonsense fighting system from Israel and the Hand to Hand system taught to its Armed Forces and over 500 military and law enforcement agencies across the globe. To find out more about krav maga training in bristol click on the link.

Continue reading


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