July 7, 2015 EDC

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Scaling workouts does not mean “easy”. It is

Scaling workouts does not mean “easy”.

It is important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite experience, injury or range of motion.

A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. The long-term goal of scaling is creating the ability to perform workouts “as prescribed” one day.

Our workouts are created to target a specific adaptation, and proper scaling ensures everyone receives the same stimulus despite individual variations.

- This is Jane, one of our legendary members who took on her first ever triathlon at the weekend with her friend Nicky. They set their goal, and just started training for this at the start of the year along side CrossFit to keep training fun and varied. Huge congrats ladies, an inspiring feat! 🙌

@damian.bailey.photo 📸

Big Deadlift cycle going on at EDC at the moment.

Big Deadlift cycle going on at EDC at the moment. Deadlifts are highly effective at increasing functional strength due to the activation of your largest lower body muscles.

They also train you for the functional activity of safely lifting objects off of the floor, which is a key skill for day-to-day activities.

Fun fact -

Research suggests that deadlifts are among the most effective strength-training exercises for improving maximal jump performance!!

Big Russ, at it again showing us up this week! 🫡

The PBs are a coming 👊

Trying to motivate yourself to go to the gym is fl

Trying to motivate yourself to go to the gym is fleeting. Habits take years to cultivate, and are formed from your identity. Your identity is what you think about yourself, how you speak to yourself and how you view yourself.

“I am someone who works out consistently, it’s part of who I am”.

What you tell yourself day in day out will start to have an effect on your daily choices, and your habits. What are you telling yourself!?

Change the way you view yourself and the habits and results will follow!

@damian.bailey.photo 📸

Ladies, ever wanted to learn the basic skills and

Ladies, ever wanted to learn the basic skills and movement pattern of resistance training? We will be running a 6 part induction for ladies only, who seek more from their training. More progression, better and safer movement, better programming and a better community to keep you coming back for more.

These sessions will be lead by our female coach, who has a specialist interest in training ladies, postpartum training, focusing on quality movement where you can learn the basics and feel confident and empowered to join in our normal sessions on completion.

The six sessions will run:

1. Friday 29th April Free Trial 19:00
2. Wed 4th May 20:15
3. Friday 6th May 19:00
4. Tuesday 10th May 20:15
5. Friday 13th May 19:00
6. Sunday 15th May 07:30

It’s is strongly advised that you attend all 6 sessions to enable you to cover everything you will need, and equip you with enough knowledge to attend our classes. Please book via the link in our bio, or via our stories.

@damian.bailey.photo 📸

Team Sessions are always the MOST fun. Regardless

Team Sessions are always the MOST fun. Regardless of your fitness ability everyone is welcome to come along to partner and Team WODs. Naturally to begin with everyone is always a little bit scared, who will I be partnered with? Am I going to be the slowest? No one cares, everyone just wants you to show up, work hard and pitch in. Our favourite way to kick off a Bank Holiday 💯 per-cent.

60 Rounds For Time
5 Wall balls
3 Over bar burpees
1 Power Clean 100/70
50m Run

@sophiechucklesperriam 📸

LADIES ONLY INDUCTION is Back 💥 Free Trial ta

LADIES ONLY INDUCTION is Back 💥

Free Trial taking place on Friday 29th April lead by our favourite midwife @midwife_soph - spaces are filling fast with just 4 slots left. Make sure you reserve your place on this slower paced intro to CrossFit. Empowering you to start your CrossFit journey in safe and supportive environment with like minded ladies wanting that little bit more from their training, health and fitness journey.

#linkinbio

@damian.bailey.photo 📸

Learning how to move well is the absolute key to p

Learning how to move well is the absolute key to preventing injury. Priority should always be movement quality before we add in multiple reps under intensity. Our coaches are always willing and able to work around movement limitations - if you don’t own end range positions under control in the warm ups and activation work, you certainly won’t own them in a Workout environment. Make sure you catch up with a coach to adapt anything that doesn’t feel good for you, its what we’re here for.

Movement quality for the win 🏆

@damian.bailey.photo 📸

#breakthebias #stronggirlsclub Happy Internati

#breakthebias

#stronggirlsclub

Happy International Woman’s Day 👭👭👭

Them post WOD feels. @damian.bailey.photo 📸

Them post WOD feels.

@damian.bailey.photo 📸

Everyone loves a partner WOD. Gassy 10 Rounder.

Everyone loves a partner WOD.

Gassy 10 Rounder.
Switch with your partner every round.
40 Double Unders
20 Cal Row/Ski
10 Burpee Box Jump Overs

Looking for maximal pace on the work, to last approx 2:30/3:00 minutes. Then a nice big chunk of rest to go again. Who can keep their split times within :10 seconds of each other?

@damian.bailey.photo 📸

Barbell Club ( Thursday 19:00 or Sunday 9:00 ) a g

Barbell Club ( Thursday 19:00 or Sunday 9:00 ) a great opportunity to focus on Olympic Lifting. If you enjoy throwing some tin around the sessions are perfect to focus on your technique. We have been building up our percentages over the past few weeks on both the Clean and Jerk and the Snatch.

Today also saw a retest of the Power Clean in a 5:00 minute window to finish off the session. An incredible accessory movement to help you develop power and explosiveness to generate more height on the barbell. Some PBs this week crew, great to see you doubling down on these sessions!

@damian.bailey.photo 📸

The king of party tricks. Please ensure you can do

The king of party tricks. Please ensure you can do this sober and in a controlled environment before 6 double vodkas convinces you it’s a good idea!

Learning new skills, adapting and playing has been proven to increase dopamine. The “More” molecule. The neurotransmitter that drives pleasure and motivation. #playmore

@damian.bailey.photo 📸

Knowing what to do each time you set foot inside y

Knowing what to do each time you set foot inside your gym is key to progressing. If you find yourself doing the same old routine on the cardio machines, a few inny outies on the cable machines you’re probably doing slightly better than not going to the gym at all. The body is very good at adapting and become very efficient at completing that “routine” you find yourself doing each time, eliciting zero adaptation.

CrossFit is a constantly varied, functional strength and conditioning program using short, high intensity workouts which have been proven over and over again to increase fitness and body composition. What’s even better, you don’t have to think about it. Programming ✅

@damian.bailey.photo 📸

“performing the common uncommonly well” Pridi

“performing the common uncommonly well”

Priding yourself in how you move, and learning the fundamentals are key to progressing.

Building strength in all positions will help propel progress and give you a bigger return in your efforts. There is always a compelling tendency in skill learning to move past the basics to more advanced and elaborate movements, but this can blunt progress, we see it regularly. Focus on the basics and become a master, you will reduce the chance of injury and continue to make advancements. Making those small achievements week after week mounts to huge successes in training over time.

@damian.bailey.photo 📸

Is there a better feeling then slamming on weights

Is there a better feeling then slamming on weights for a big deadlift session?

Todays LIFT class:
10/8/6/4/2
Deadlift

Little bit of volume and also a chance to build to a daily heavy. We’re not looking for maximal loads, just a heavy for the day that feels challenging. Great rep scheme to keep the nervous system exposed to heavier loading without causing too much stress on the body.

Accessory Work looked like this:
3 Rounds
12 Single Leg Box Step Downs
With 3sec lowering.
6 Nordic Hamstring Curls
With 3sec lowering.

Building the lower body with lots of tempo is an amazing way to increase strength without overloading on weight!

@damian.bailey.photo 📸

🤓There are three metabolic pathways that provid

🤓There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway and the oxidative (or aerobic) pathway.

💥The first, the phosphagen, dominates the highest-powered activities, those that last less than about 10 seconds.
💥The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes.
💥The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

Training for a sport, an event or just for life? We have you covered!

#linkinbio

@damian.bailey.photo 📸

We often hear, “I just need to get a bit fitter

We often hear, “I just need to get a bit fitter first, then I’ll come to CrossFit”. Probably one of the most difficult (and frustrating) shift in mindset to make.

CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for EVERYONE — people who are just starting out and people who have trained for years.

CrossFit workouts are different every day and can be modified to help each athlete achieve their goals. The workouts may be adapted for people at any age and level of fitness. We can not make this more clear, if you haven’t stepped foot inside a gym before, find a box near you who can help you on your way - you have so much to gain!!

@damian.bailey.photo 📸

One hour in the day, you get time to kick back, ca

One hour in the day, you get time to kick back, catch up with friends, and get a bit sweaty. Here you will find a bunch of pretty terrific humans, which forms our pretty awesome community. Positive vibes, encouragement and @jmgrnwd mighty banter!

@damian.bailey.photo 📸

#edccrossfit #crossfit #fitness #altongym #unwind #besthourofyourday #morethanfitness #justshowup #hampshire #wellness #espritdecorps #grouptraining #coaching #achieve #educate #inspire #community #accountability #alton #hampshirefitness #altonfitness #inspire #achieve #health #easthampahire #hampshirecrossfit #crossfitbox #ukcrossfit #functionalmovement #strengthtraining #practicebeinguncomfortable #dontfearfailure

@turfgames crew you didn’t disappoint!! Hope you

@turfgames crew you didn’t disappoint!! Hope you have caught the bug - finding a team and throwing it all out on the floor, no better feeling! ☺️

Mobility is a vital aspect of anyone’s movement

Mobility is a vital aspect of anyone’s movement and coordination, and is inextricably tied to many other areas of training. If you can move well, without pain or injury, and you constantly work on your technical ability and strength, then you will improve as an athlete. If you are unable to move in certain ways then your progress will face restrictions because of poor mobility.

Working to improve your Mobility will help you with the lifting itself, and in other areas of your training.

It will:

💥Resolve pain
💥Prevent injury
💥Strengthen movement patterns
💥Improve Range of Motion for many different exercises
💥Optimise performance
💥Improve your general well being

Increasing your weights and intensity is not always the best way to get better at the most challenging Crossfit movements. If your form is not good, then often it will only lead to injury and bad movement patterns. Work on the basics and the more complex movements will follow!

@damian.bailey.photo 📸

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