Featured Member - Rob
1. WHAT INSPIRED YOU TO START CROSSFIT AND TO JOIN CM2?
"I previously trained at a commercial gym and found that I wasn’t really getting any value from it. You have the classic gym related problems of all the best equipment being in use continuously, even outside normal peak times, with other users inconsiderately tapping away on their phones for five minutes between sets. It made it impossible to work to a training programme with any consistency. I also had difficulty staying motivated during sessions when training on my own and had some injury problems caused by strength imbalances.
I heard of Crossfit via a friend who trains in London and there was a lot that appealed to me: coach led classes with lots of direction on form and movement patterns, having a clear programming schedule and no issues with equipment not being available. I’ve been at Crossfit CM2 for about 3 years and wouldn’t ever go back to a commercial gym now".
2. WHEN YOU STARTED CROSSFIT WAS IT ANYTHING LIKE YOU HAD ANTICIPATED?
"I had some idea of what the programming was going to be like before starting, and I knew having coach-led classes would be ideal for improving my training.
The importance of mobility/flexibility and movement quality was new to me, and something I had long neglected. I had all sorts of strength imbalances in my hips and shoulders. This is where I have found the Crossfit programming to most beneficial and where I have made the biggest improvements. I still don’t have the best mobility, especially compared with other athletes at CM2, but considering I couldn’t do movements like overhead squats when I first joined, I feel I’ve made a massive improvement from when I started. My posture certainly feels so much better than a few years ago, even though I still sit at a desk at work for the majority of my time….
When I first started however, the thing that left the greatest impression on me was the people who train there and the feel-good atmosphere of CM2. This was certainly the biggest change from previous gyms I have used. Everyone has been extremely friendly and helpful from the very first session I joined, and I have massively benefitted from training alongside so many people who have similar motivations when it comes to exercise. It certainly keeps you honest in your training to – I can drive myself to move more weight and do more reps during work-outs simply by having the rest of the class and the coach to keep you from giving up when all your body wants to do is stop and rest. This is what gives me the Crossfit bug more than anything else".
3. WHAT’S THE BIGGEST/NEXT GOAL IN YOUR TRAINING?
"My metric for training progress is 1RM for the power lifts and Olympic lifts. I have targets I would like to get to, but for now I am just trying to build back to where I had got to before lockdown. The lack of barbell training over the past year has been quite telling!
I also need to learn how to consistently do double-unders, this is something I probably should have managed in the time since I started at CM2. Rhythm and coordination is definitely not my thing".
4. WHAT’S YOUR FAVOURITE TYPE OF TRAINING SESSION AND WHY?
"I probably get the most out of the EMOM format. It allows me to do plenty of volume and/or weight, but unlike with AMRAPs or "for time" WODs I don’t have to focus so much on speed, so I can concentrate more on maintaining good form. The intervals are still short enough though that it really gets your heart rate up and I will normally be lying in a heap on the floor afterwards.
I also enjoy any WOD that I can do the Rx standard. There are not many workouts where I can manage the Rx, and I certainly won't be very quick, but it feels great when you’re able to complete a WOD to the same standard as the top Crossfit athletes".
5. IF YOU COULD GO BACK TO THE START OF YOUR CROSSFIT JOURNEY AT CM2, WOULD YOU CHANGE ANYTHING?
"When I first started Crossfit I was a bit overwhelmed trying to get to grips with so many different movement patterns that I didn’t have any experience doing. I had never done Olympic lifting, or kipping movements or handstand movements before and I wanted to be able to do these movements efficiently in order to do well at the various WODs. This haste to get “up to speed” led me to develop some bad habits which have taken a while to coach out.
My training focus has moved back to trying to master the various progressions to the larger movements and focussing on strict movements to build up a solid base of strength. I have got to the point I can do 10 really good strict pull-ups or strict handstand push-ups, and I have seen a big improvement during WODs as the body has a greater base of strength to rely upon, especially when under high levels of fatigue.
Exercising at home via Zoom classes during the Covid lockdowns were a bit of a blessing in disguise for this. Although there were many exercises I couldn’t do outside of the gym, I was able to focus on doing a large volume of progression movements like pike push-ups and sofa push-ups. Since being back in the gym I have felt a step change in my handstand push-ups and shoulder stability that comes from going back to progression movements".
6. DO YOU HAVE ANY OTHER HOBBIES OUTSIDE OF CROSSFIT?
"I used to play football several times a week (11-a-side, 6-a-side, plus training sessions). I played at centre back for a local Sunday league team. I have now hung up the boots and my exercise now solely consists of Crossfit classes.
Playing regular football did limit the amount of Crossfit I could manage due to the need for rest and recovery. Trying to do a big leg strength class the day after a match is not much fun! I now enjoy being able to do four or five classes a week and getting the maximum out of my membership.
Outside of sports/exercise, I have used time on my hands during lockdown to get back to building model aircraft and ships. I used to build these when I was a kid but rediscovered my passion for it more recently".
7. WHAT ADVICE WOULD YOU GIVE TO SOMEONE THINKING ABOUT JOINING CROSSFIT CM2?
"If you want to have variety, balance and depth to your training then you really can’t go wrong. My advice to someone starting at my level would be to focus on building a solid foundation of good movement patterns and strength. It takes time but the improvements will become very noticeable over several months. The coaches are really good at what they do and if you follow the programming and instructions then you're most of the way there.
During some work-outs your body will just be screaming for you to stop, but pushing through that final 10% is where you really reap the benefits. Just focus on breathing to make sure enough oxygen is getting in.
CM2 is also a great place to set personal milestones, no matter what your skill/fitness level is, and there is no shortage of encouragement and advice available within the CM2 community to help you achieve them. Improvements don’t come overnight and it will take patience and perseverance. I can say from my own experience that trying to increase weight to fast or progressing to the next movement progression too early will often be counter-productive in the long run.
It doesn’t matter if you’re completely new to fitness training or if you are an elite Crossfit athlete, but everyone has the same look on their face when they have just nailed a personal milestone. It might be a new 1RM lift or it might be just achieving your first pull-up or muscle-up. But everyone at CM2 recognises the achievement for what it is and there's no shortage of cheers, high fives and fist bumps. You really can’t beat the feeling that comes with that".
COACHES COMMENTS:
Coach Tom- "Rob is a great choice for the CM2 Featured Member, over the years that he has been at CM2 he has shown great dedication to his training and it is clear to see that he really loves it. Rob is great at taking coaching cues and demonstrates very well that he understands the value of movement and efficiency. Im really excited to see how Rob continues to progress over the years in both his Olympic Lifts and his Gymnastic skill movements. Keep up the great work Rob!"
Coach Rob- "Rob is a pleasure to have in class as he is extremely coachable. He is determined to take his strength and skills to the next level especially his Olympic lifting. Rob's consistent training over the past 4 years has earned him a steady increase in the weights on the bar and some really sharp looking lifts."
