Clan CrossFit Visits Bristol

Every so often we get to host a visitor from a crossfit affiliate somewhere in the world. We’ve had crossfitters from California, Holland, Canada and more recently, from Scotland. Hi Gavin from Clan CrossFit ;-)

Anyway, We ran Gavin through one of our WODS and Gavin went home and wrote a blog aboout it. Want to know what he said ? Read on………

Gavin Visits CrossFit Bristol

Last night I had the pleasure of attending a session at Crossfit Bristol. Crossfit Bristol is owned by Mr Paul Grey, a martial arts specialist and the owner of the British Krav Maga Association. Paul attained his Crossfit level 1 certificate in 2006 when Crossfit was still in its infancy and has since then used Crossfit mainly as a conditioning tool for Krav Maga students.

He rents space from Bristol’s Clifton College but all the familiar Crossfit tools are present: I was pleased to see both ropes and rings and impressed by Paul’s personal collection of kettlebells. However, red tape prevents Paul from using freeweights in the space (bizarrely no problems with kettlebells) and as such his programming tends to be Tabata style max reps for time and pulls no punches when it comes to intensity – invariably the aim is to avoid him noticing you at all costs. If he does, you’re probably slacking.

We did a warmup that in many gyms may have been considered a wod in itself. I was introduced to the unpleasantness of reverse walking lunges and crawling backwards and later, during the wod itself, I discovered the heartbreak that is crash-mat burpees. It was really interesting to get another perspective on the Crossfit that i have been exposed to and to talk to someone who obviously has a great wealth of talent, experience and business accumen.

As part of my visit I was given the opportunity to take a Krav Maga Class. Krav Maga (translates roughly as ‘close combat’) is an uncompromising self-defence strategy which seems to follow the rationale that: you don’t want bother, but if someone starts, you’ll finish them and their groin as quickly and brutally as possible. I personally endured around an hour and a half of having my larynx crushed by a 5’6″ 60kg girl of two years experience (Cheers Diane). I couldn’t quite get around the idea of grabbing her (or anybody else) by the throat like I meant it, unfortunately, she didn’t share my sentiments.

I really enjoyed my time at CF Bristol and would readily recommend that anyone down in the West Country give Paul a shout: he is more than happy to chat about his experience and to show you how to slip out of a headlock like a Jewish ninja.

Thanks Gavin – Great blog article thanks :-)

You can find Clan CrossFit @

The Military assess CrossFit

The Military Assess CrossFit

Another agency has had a serious review of the CrossFit protocol. As a CrossFit Trainer – I immediately knew what the outcome was going to be. CrossFit is typically so much better than what is typically available that it was a fairly predictable outcome – however lets hear what the US Army had to say about CrossFit.

Maj. James Uptgraft – Maj. Jeffrey Paine – Maj. Ryan Wylie

The US Army conducted a 8 week study of the effects of CrossFit training on the strength and fitness of soldiers over a range of fixed work outs. They concluded..

“These results lead us to the conclusion that generalized training (CrossFit P.G) can prepare athletes for unknown and unknowable events, a crucial capability in combat, and can produce improvement in specialized events despite non-specialized

In otherwords CrossFit fitness transfers to other areas of human performance – even though those elements may not have been physically prepared for.

This has been Glassmans driving point for years and the reason behind Crossfits Broad and inclusive model of fitness.

The study goes on to state:

‘Each athlete in the study experienced an overall increase in his or her work capacity
over the eight-week training period based on their performance during the assessments. These
increases ranged from 3.71% to 41.92% with an average increase of 20.33% (see Appendix E
Performance Data). Therefore, very generally, we can conclude that the CrossFit program is a
successful method for increasing the level of physical fitness of U.S. Army Soldiers.’

There came an especially interesting observation for those who are more serious about sport or fitness. The study found;

‘our findings suggest that while many fitness programs could potentially increase the work capacity of below average athletes,
the CrossFit program might be unique in its ability to create increases in work capacity in above average athletes because of its reliance on high intensity workouts and task variance.’

In short they found that:

‘The CrossFit program and other functional fitness programs present the U.S. Army with
unparalleled opportunities to improve Soldiers’ level of physical fitness. In this study, after only
six-weeks of training using the CrossFit program, on average the athletes increased their level of
physical fitness by 20%. One athlete increased her level of fitness by 41%.’

The study goes on to recommend Crossfit be implemented and outlines the process.

This is impressive enough but the whole study took only 6 weeks and the key CrossFit ingredient was missing – the diet. In otherwords – the athletes would have seen a far higher return had they been on the Paleo or Zone diet.

The article can be read in full via the crossfit journal.

New Classes in September

Try CrossFit Bristol out for Free

Challenge your limits at CrossFit Bristol

Do something amazing in September. Try CrossFit for Size.

Want to try something fresh and exciting ?  Maybe take your fitness to a new level ? Fed up with soul less gyms, treadmills, pec decks and yet more 2nd rate training.

Then try CrossFit for size and if you are like most of our clients – you wont look back.

Where Human Performance is critical – you will always find CrossFit.

A very Special Offer

CrossFit Bristol is opening new classes. So throughout September, we have a very special and limited offer. In fact if I say so myself, its an amazing offer.  Come along and try CrossFit for Free. If you like it we will offer you  3 months training for only £99. (Limited places)

Just to be clear – that’s 3 months’ CrossFit training for only £99.

I know what you are thinking – “ah but there must be a catch, right ?” Wrong.

A 12 month contract ? Nope

Hidden Membership fees ? Nope

Conditions ? Nope

Legal tie ins ? Nope

Penalty clause ? Nope

Special admin fee right ?  Still Nope

Offer a Human Sacrifice ? Erm – Not quite what we are about.

There is a catch right ? Nope – Just ring or email us and come and see for yourself.

CrossFit Bristol: No contracts – No catch – No Bull.

Email or call today to book your free trial.

Great new CrossFit Video

Gym Vrs. Crossfit Training (via Fitness Troop)

Great CrossFit Article – The Gym V CrossFit

Crossfit Vrs. Gym Comparing the difference between a good workout routine to working out with a program such as Crossfit, really depends on your lifestyle and ultimate fitness goals. The Crossfit program is mainly for those interested in strengthening and conditioning, this program is used in the institutions like police academy's and the military worldwide. Crossfit is not only a simple workout program, Crossfit is for those who want to get the … Read More

via Fitness Troop

What is CrossFit – take a look

Welcome to CrossFit – Bristol and our new site.

Loads of new articles coming up. We are opening new classes September 2010

CrossFit Bristol Nutrition

Bristol's Official Affiliate

CrossFit Bristol


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