Welome to Britannia CrossFit. Portsmouths first CrossFit Facility.
What is CrossFit?
CrossFit is a "no frills" evidence based exercise programme consisting of constantly varied functional movements which are performed at high intensity. Conceived in the U.S.A by Greg and Lauren Glassman, the CrossFit method employs exercises that represent natural human movement. There are no isolated movements such as biceps curls, hamstring curls or lateral raises. Instead exercises are borrowed from various different disciplines including callisthenics, gymnastics, Olympic Weightlifting and powerlifting and are used in accordance with our need to be able to stand up from sitting, pick things up off the ground and lift them above our heads or carry them. There are 9 movements that are fundamental to CrossFit training: The squat, the front squat, the overhead squat, the press, the push-press, the deadlift, the sumo deadlift high-pull and the clean (for more information and for detailed video demos of exercises and more, please go to the CrossFit main site at www.crossfit.com).
CrossFit Gyms are typically minimalistic, there are no mirrors no TV's and no air conditioning. But by far the biggest difference between CrossFit gyms and regular commercial or "globo" gyms is that we have no machinery (Except for the odd Concept 2 rower). That's right, no X-trainers, no stationary bikes, vibration platforms or fixed path resistance machines and absolutely no treadmills. Instead we use Olympic bars and bumper plates, dumbbells, kettlebells, Olympic rings, medicine balls, sandbags and various other functional training equipment.
What no Cardio?
In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. We work exclusively with compound movements and shorter high intensity cardiovascular sessions. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal.
How do we do it?
At Britannia CrossFit sessions are run in small groups, usually between 6 and 12 people. Each session begins with a warm up followed by an explanation and demonstration of the exercises involved and time is spent practicing the movements and working on technique. The session ends with the group performing the work-out of the day. (more experienced athletes or those who are short of time may opt to just take part in the WOD at the end of the session).
WOD (work -out of the day)
CrossFit work-out's are known as "WOD"s or "The work out of the day". They consist of constantly varying functional movements which are performed at high intensity. This could include any number of different combinations of exercises. Each day the WOD is different, so you'll be continually challenged and you definitely won't get bored. CrossFit WOD's are quick but intense and are devastatingly effective.
Can anyone do CrossFit or do you have to be fit already?
All CrossFit WOD's are tough but they are universally scaleable. This means that they can be adjusted to suit all levels of ability. The programme will benefit all healthy individuals from housewives to elite athletes and is particularly effective for people who have manual jobs - construction workers, police officers and fire fighters, military personnel, as well as martial artist's and all other sports people. CrossFit recognizes that the needs of our Olympic athletes and our grandparents differ by degree not kind. We scale work-outs, we don't change them.
Will it help me lose weight?
Because we only use compound (multi-joint) exercises coupled with short bursts of high intensity anaerobic work, the metabollic demands are far greater than that of traditional gym routines, which means that you will burn significantly more energy over a shorter period of time. As you become more experienced you will develop great strength without bulking up like a bodybuilder and over time providing you are eating a healthy diet you will become leaner. Although weight loss is not specifically the aim of CrossFit, it is certainly a welcome by-product of the program.
How do I get started ?
All new athletes (at CrossFit everyone is an athlete) must complete our fundamentals course before progressing onto the main sessions. The fundamentals course is designed to teach you the 9 fundamental movements of CrossFit and numerous other skills you will need to master the work-outs. After you have completed the course you will be able to safely participate in the main sessions.
All new athletes, regardless of their experience or background must either complete the fundamentals course or demonstrate that they can perform the fundamental movements correctly and safely.
Interested?
Call us today on 02392 361064 for a chat
and book a free session without obligation.
Or email us at: info@britanniacrossfit.com
What is CrossFit?
CrossFit is a "no frills" evidence based exercise programme consisting of constantly varied functional movements which are performed at high intensity. Conceived in the U.S.A by Greg and Lauren Glassman, the CrossFit method employs exercises that represent natural human movement. There are no isolated movements such as biceps curls, hamstring curls or lateral raises. Instead exercises are borrowed from various different disciplines including callisthenics, gymnastics, Olympic Weightlifting and powerlifting and are used in accordance with our need to be able to stand up from sitting, pick things up off the ground and lift them above our heads or carry them. There are 9 movements that are fundamental to CrossFit training: The squat, the front squat, the overhead squat, the press, the push-press, the deadlift, the sumo deadlift high-pull and the clean (for more information and for detailed video demos of exercises and more, please go to the CrossFit main site at www.crossfit.com).
CrossFit Gyms are typically minimalistic, there are no mirrors no TV's and no air conditioning. But by far the biggest difference between CrossFit gyms and regular commercial or "globo" gyms is that we have no machinery (Except for the odd Concept 2 rower). That's right, no X-trainers, no stationary bikes, vibration platforms or fixed path resistance machines and absolutely no treadmills. Instead we use Olympic bars and bumper plates, dumbbells, kettlebells, Olympic rings, medicine balls, sandbags and various other functional training equipment.
What no Cardio?
In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. We work exclusively with compound movements and shorter high intensity cardiovascular sessions. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal.
How do we do it?
At Britannia CrossFit sessions are run in small groups, usually between 6 and 12 people. Each session begins with a warm up followed by an explanation and demonstration of the exercises involved and time is spent practicing the movements and working on technique. The session ends with the group performing the work-out of the day. (more experienced athletes or those who are short of time may opt to just take part in the WOD at the end of the session).
WOD (work -out of the day)
CrossFit work-out's are known as "WOD"s or "The work out of the day". They consist of constantly varying functional movements which are performed at high intensity. This could include any number of different combinations of exercises. Each day the WOD is different, so you'll be continually challenged and you definitely won't get bored. CrossFit WOD's are quick but intense and are devastatingly effective.
Can anyone do CrossFit or do you have to be fit already?
All CrossFit WOD's are tough but they are universally scaleable. This means that they can be adjusted to suit all levels of ability. The programme will benefit all healthy individuals from housewives to elite athletes and is particularly effective for people who have manual jobs - construction workers, police officers and fire fighters, military personnel, as well as martial artist's and all other sports people. CrossFit recognizes that the needs of our Olympic athletes and our grandparents differ by degree not kind. We scale work-outs, we don't change them.
Will it help me lose weight?
Because we only use compound (multi-joint) exercises coupled with short bursts of high intensity anaerobic work, the metabollic demands are far greater than that of traditional gym routines, which means that you will burn significantly more energy over a shorter period of time. As you become more experienced you will develop great strength without bulking up like a bodybuilder and over time providing you are eating a healthy diet you will become leaner. Although weight loss is not specifically the aim of CrossFit, it is certainly a welcome by-product of the program.
How do I get started ?
All new athletes (at CrossFit everyone is an athlete) must complete our fundamentals course before progressing onto the main sessions. The fundamentals course is designed to teach you the 9 fundamental movements of CrossFit and numerous other skills you will need to master the work-outs. After you have completed the course you will be able to safely participate in the main sessions.
All new athletes, regardless of their experience or background must either complete the fundamentals course or demonstrate that they can perform the fundamental movements correctly and safely.
Interested?
Call us today on 02392 361064 for a chat
and book a free session without obligation.
Or email us at: info@britanniacrossfit.com
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squats, Presses, C&J and Snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
World Class Fitness in 100 words
The CrossFit Journal
Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer
Download your free copyyhere.
Download your free copyyhere.
Double click to edit
CONSTANTLY
VARIED
FUNCTIONAL
MOVEMENT
EXECUTED
AT
HIGH
INTENSITY
VARIED
FUNCTIONAL
MOVEMENT
EXECUTED
AT
HIGH
INTENSITY
Workout of the day
"The WOD represents
an advanced routine, guaranteed over time to exceed the capacities
of the worlds
fittest human beings"
~ Greg Glassman
Founder of CrossFit
an advanced routine, guaranteed over time to exceed the capacities
of the worlds
fittest human beings"
~ Greg Glassman
Founder of CrossFit
Double click to edit
Britannia CrossFit is operated by Abrahart Personal Training Ltd. © 2010 Abrahart Personal Training Ltd
~ Greg Glassman
Founder of CrossFit
Founder of CrossFit
