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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Open gym in CrossFit - 'the Good, the Bad and the Ugly'

Open gyms are a fantastic resource and a chance to really hone your skills!


Open gym slots let athletes do their own thing so if an athlete is looking catch up on a WOD or to bring on certain skills this can only be a good thing right? 


Unfortunately not...

Sometimes it feels like athletes have been asking for more open gym slots since the beginning of time.

It's usually the same conversation, someone joins a CrossFit box, starts to see results, picks up some skills, then goes onto the internet for 5 minutes and decides that if they are going to continue to improve they must now start doing X,Y & Z or they will immediately start to regress and loose all of their gains - you know the ones that they got from going to classes...

As much as the above is 'tongue in cheek' you'd be surprised as to how often that conversation actually happens! 


So what's the 'Good, the bad and the Ugly' of open gym use?


The Good

Be it catching up on a WOD or doing some extra skill practice/strength/mobility work these athletes have a plan in mind and are here to work. 

A lot of the time their extra work has been decided upon with their coach and whilst they are social they don't let it get in the way of getting their work done (or get in someone else's way).


The Bad

These are usually athletes that know that what they should be doing but let themselves get caught up with ugly traits on a regular basis.

They also tend to play to their strengths so if they are good at gymnastics they'll usually be seen doing gymnastics instead of addressing a weakness. 


The Ugly 

These athletes will turn up to do stuff. There is usually little to no plan outside of 'I need to do more'. These athletes tend to be the type who value quantity of training over quality and are quite often the ones who regularly shorten their range of motion just to get through a rep or a WOD. They also like to talk about 'what they did at the other gym' or 'what they used to lift' and will spend more time talking/posturing and trying to coach (incorrectly) than actually training (hence the need for more sessions). 


Now that I'm determined to be 'The Good' how should I use open gym?

For me the simplest way to use open gym is to catch up on a class you missed during the week - trust that your coaches have a plan in mind that will improve you if you commit to it. 

If you've managed to get to all classes but also want to get to open gym this is a great chance to work on a skill/improve technique or mobility, so treat it that way and train like you should - i.e. always strive for perfect movement and FULL range of motion.


Another great way of using open gym is to meet with friends, pick a WOD and throw down! Whilst this may seem like it's completely random, it's a great way of exposing weaknesses (as different people will want different movements in a WOD) so you could be forced to do something you need to practice. Furthermore it's great to forget scores on the board every so often and just do a tough WOD with friends - enjoy your fitness!

The take away. Open gyms are a fantastic resource and a chance to really hone your skills if you use them correctly, so next time you go to an open gym have a plan, stick to it and enjoy your fitness!

Stay Classy CrossFitters 

Fergus and the Team
CrossFit Blackfriars London

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CrossFit Blackfriars

Getting into CrossFit in Central London with CrossFit Blackfriars

Getting into CrossFit in Central London, UK is now a little easier with our gym located in the heart of the city.  Just a short walk from the city over Blackfriars bridge you will find us (CrossFit Blackfriars) off of Weber Street.  We are 7 minutes walk to London Waterloo, 5 Minutes to Southwark Station and 7 minutes to Borough/London Bridge.

CrossFit is the fastest growing fitness practise in the world and founder Greg Glassman describes it in 100 words:

 

Eat meat and vegtables, 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 all major lifts:  Deadlift, clean, squat, 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, ect, hard and fast.  Five to Six days per 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.

 

For more information please visit www.crossfit.com 

We look forward to meeting all of you London CrossFit enthusiasts at CrossFit Blackfriars soon!


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CrossFit Blackfriars

New to CrossFit? Try our Access Course!

CrossFit is for everyone! 

Whether you're training to get better at your sport, for general fitness or to look good CrossFit has become the way to do it for millions of people around the world and this fantastic community is growing fast!

At CrossFit Blackfriars we have developed a comprehensive Access Course to introduce a number of the exercises and techniques that we use on a daily basis in a relaxed and fun environment.

Like our daily classes, numbers are capped on the Access Course to ensure that everyone gets plenty of individual coaching so that you feel confident and well prepared to join in the classes after the course.

The course consists of three sessions which are held over three weekends.

Each session is approximately three hours long and has a structured programme that includes short and scaled conditioning sessions (or metcons as they are often referred to in CrossFit). The programme starts with the basic movements used in CrossFit and progresses towards the more technical movements of kettlebells, basic gymnastics and Olympic weightlifting elements.

On our Access Course we tailor everything to your individual needs so that you progress at your own pace. As your skills increase we will continue to scale appropriately and increase the level of intensity to match.

Whether you are new to CrossFit or just want to brush up on your skills, this course will give you a solid base of understanding the correct mechanics so that you can perform the movements safely and efficiently.

The course (approx. 9 hours) costs £150.  However we are offering a special introductory offer of £50 so get booking fast!

For availability and dates, please get in touch.


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Pricing
We are offering competitive prices that allow for flexibility and saving depending on your needs. 


Peak Costs
Peak membership allows access to all classes. 
 
                   
Sessions Per week                    
 
   
 Membership Type
 
 2x*
 3x**
 Unlimited***
 
 
 
1 month  contract
£110
£155
£220
     
3 months contract
£100
£140
£200
 
   
             

Off-Peak Costs
Off-peak membership allows access to classes at 6am, 12.30pm, 4.30pm & 8.30pm Monday to Friday, classes from 1pm on Saturday and all Sunday classes.  
 
 
Sessions Per week                    
     
Membership Type 
 
 2x*
 3x**
 Unlimited***
 
   
1 month contract
£80 
£110 
£145 
     
3 months contract
£75
£100 
£130 
     


This is how to get started:
1. Go to our MindBody page and create yourself a profile HERE 
2. Choose a membership option to start with - you can always change it later!
3. Send us an email to the hello@crossfitblackfriars.com address to let us know you are ready to get started and we will help you set up your chosen membership.
4. You are ready to book your first class - either via your online profile or by using the MindBody Connect App which you can download for free to your smartphone.

If you have any questions, please email us: hello@crossfitblackfriars.com

We look forward to seeing you soon!


Personal training & drop ins

To orgainse personal training at CrossFit Blackfriars - please email hello@crossfitblackfriars.com to book a session.

We also offer a drop in rate to visiting CrossFitters of £20 per session. Please email us at hello@crossfitblackfriars.com if you would like to visit.




* 2 classes a week equates to 9 classes which can be used at any point during each month.
** 3 classes a week equates to 13 classes which can be used at any point during each month.
*** Unlimited equates to one class per day.


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50 Belvedere Buildings, Webber Street, London, UK, SE1 0DQ

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