CrossFit Chester – Mobility

Mobility is extremely important in life let alone CrossFit.

Including mobility into your programme is extremely important but not enough of us do it.  By improving mobility and flexibility it will help resolve pain, prevent injury, and optimise athletic performance.  If you move more efficiently when working out, you will not expend as much energy!

For those of you interested, the best way to learn more on this area is by following Kelly Starrett.  He is like the King of Mobility! Check out his videos on: 

Or just type him in on you tube and there are hundreds of videos.

Happy stretching.

CrossFit Chester




CrossFit Chester – Home WOD

Another home wod this week.

Bit of a mental battle this one:

10 min plank

Every time you stop complete 8 burpees

Your score is the total amount of burpess, Zero being the best score.

Good Luck!

CrossFit Chester

CrossFit Chester – CrossFit Invitational

On Sat 26th October, Team World will take on Team USA at the CrossFit Invitational, presented by Reebok.

Any fan with an Internet connection will be able to watch the 75-minute competition on or

Eurosport will televise the Invitational Rory McKernan and Annie Thorisdottir will host the event. All of these versions will be available online on Eurosport’s The Box.

CrossFit will simultaneously run the same competition feed with our own commentary. The Update Show’s Sean Woodland and 2011 CrossFit Games competitor Cherie Chan will call all the action. No geoblocking will be in effect, so anyone can watch the online coverage.

Team World, led by 2013 Fittest Woman on Earth Samantha Briggs, and Team USA, led by three-time Fittest Man on Earth Rich Froning Jr., will compete in front of a sold-out crowd of 2,300 fans at the Tempelhoff Airport in Berlin.

Tune in at 6pm UK Time on Eurosport to see some awesome throwdowns.

CrossFit Invitational

CrossFit Chester Taster No 6

We are holding our 6th Taster Session on Saturday 26th October, 11am @ Cheshire County Sports Hall (CH2 1PR), for only £1.

Please feel free to bring a friend or two.  If you could let us know via facebook or email that would be great

We have a different skill part of the session planned which will prepare you greatly for when we open.

See you there

CrossFit Chester


Taster 2 Group Photo

CrossFit Chester – Another home WOD

Until we are open we are posting WOD for you to try at home.

This week the WOD is:

For time complete:
21 reps – 15 reps – 9 reps of:
– Burpees
– Diamond Sit ups
– Squats

So this means:
21 Burpees into > 21 sit ups into > 21 squats into
15 Burpees > 15 sit ups > 15 squats
9 Burpees > 9 sit ups > 9 Squats > TIME!

Good Luck and let us know how you get on.

CrossFit Chester

CrossFit Chester visits CrossFit Warrington

CrossFit Warrington kindly hosted us as we are only training in sports hall until CrossFit Chester is open!

We had an amazing time at and was great for the people who were able to make it, to experience a CrossFit “Box”. Great atmosphere and Great hosts. Imagine training like that all the time… soon you will be able to when we are open!

CrossFit Chester day out in CrossFit Warrington
CrossFit Chester day out in CrossFit Warrington

The WOD that CrossFit Warrington put us through was:…

12 min AMRAP:
– 6 burpees
– 12 toes to bar (or scaled… knees to chest/elbows)
– 18 Overhead lunges (5kg plate / 10 kg plate)

Thanks CFW.  feel free to visit any time.


CrossFit Chester – Nutrition

Nutrition is the foundation for Performance…. not to mention health and wellbeing.

“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.” (CrossFit Journal, September 2002, “The Garage Gym”)

The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycymic (a food’s propensity to elevate or spike insulin levels) should be generally avoided.

In CrossFit we teach 2 different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet.

Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.

Zone Diet

The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar. While the Zone Diet requires accurate weighing and measuring of food, the Paleo Diet does not require WAM(weighing and measuring). The idea is to eat plenty of the above mentioned food throughout the day. We have seen similar results from people who have used both diets. They lose body fat, get stronger and faster, and feel better throughout the day.

For most people, the battle to eat healthy foods and avoid harmful ones is on-going and never-ending. The need to educate yourself and those around you about how to eat healthy is vital.  I personally think that these are great principles to base your nutrition on, especially having tried and tested them both.  It did increase my performance, I did lose body fat and I felt much better in general.  I do however, understand that personal lifestyles/environments can restrict flexibility in Nutrition which can make it hard to follow these principles 100% – but I do believe that people can make the best out of a bad situation and help themselves as much as possible.

If you have any questions about the above please do contact.

CrossFit Chester

CrossFit Chester – 10 reasons to try CrossFit

​Few in the world of fitness can boast about a resume like Matt Chan can. A four-time top 10 finisher at the CrossFit games, he has been one of the event’s most consistently successful participants since it was first held in 2007, including placing second in 2012. Matt is a co-owner of Denver’s CrossFit Verve, voted one of the best CrossFit boxes in Denver in 2013. Here, Matt shares his top ten reasons why you should try CrossFit. 

  1. Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?
  2. GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of “back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.
  3. Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.
  4. Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.
  5. Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
  6. Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
  7. Community – Experience a community unlike any other.  CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
  8. Affordability – A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $150/month at a “Globo-gym.”
  9. A change of pace – Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
  10. Fun – CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!  

Thanks to GoRecess for this article

CrossFit Chester