The CrossFit Chiltern Podcast

Why avoid processed foods? 

We promote whole foods and minimal processed foods, Jeremy explains why.

Personalise your workouts to laser focus your progress.  Scaling and adapting your workout to match the intended stimulus and that's specified to move you closer to your goals is critical to getting to your fittest self.

Today I answer a couple of questions regarding our No Booze, no sugar kickstart.

Monday sees the start of our annual No Booze, no sugar nutrition kickstart. Here's how to prepare.   Plus check out https://www.crossfitchiltern.com/blog/the-no-bs-challenge-2021-starts-monday-3rd-januaryfor full information.

The foundations of a pull up are three areas.

· Core Strength

· Grip Strength

· Pulling strength using your arm and back muscles.

For this we are going to start with three exercises that we can use as a benchmark starting point. Obviously if you already have a dead hang pull up then you can also use your number of reps of these as your benchmark. I want to see a full dead hang start position with fully straight arms working up to the chin comfortably over the bar at the top of each rep.

For most people who are yet to achieve a pull up we can start to test and build strength using the following three exercises.

The pull up is one of the most sought-after bodyweight exercises. A lot of people when they start training assume that because they are unable to achieve one that they are of a low level of fitness. The reality is that the ability to perform strict pull up is rare amongst the general population. My estimate would be that if you took 100 men and 100 women between the age of 25-50 off the street maybe 3 men could perform a strict dead hang pull up and 1 woman. Obviously amongst the gym going population that would be slightly higher and in a CrossFit gym a little higher still. However still most likely to be fewer than 1 in 10 people.   In this series I am going to help you progress to the point where you can perform a strict dead hang pull up. For those who already have pull ups all the exercises I will go over are also great accessory movements to help build pull up endurance. I perform every one of these on a regular basis myself and with clients.

The Ultimate Diet – The Hybrid There are some many options out there when it comes to diets and it seems that all are claimed to be the healthiest and the best way to lose bodyfat.  I want to break down the benefits of each and see how we could incorporate them into the ultimate hybrid diet. I am going to focus on the benefits relative to body composition.

The press up, a movement that most people who train perform regularly. It seems by looking at it an incredibly simple exercise, however it is possibly the exercise I see performed most poorly, especially by CrossFitters. This is because we train against a clock. Therefore there is temptation to cut corners and lose technique. Let me break the movement down and talk about where I see mistakes:

For this episode I am going to be talking about the best way to prepare for an event. We have the CrossFit Open starting in 6 weeks’ time. This a good period to be completing final preparations for a competition.

March 11th 2021 sees the start of the CrossFit Games season with the announcement of Open workout 21.1. Jeremy explains why everyone should consider taking part regardless of age or ability. The key is focus!

Creating an abdominal brace is one of the fundamentals you need to learn prior to exercising. If you cannot create a strong brace then you are leaving power on the table and greatly increasing the risk of injury.  

If you browse the internet for fitness advice you are going to find a plethora of articles and posts claiming the best workouts, diets, exercises, and regimes. There is so much information out there that it is overwhelming.

It is easy to get caught up in the search for perfection. The problem is that when you are in the search you never get to act.

Now more than ever we need to look to build a buffer against chronic disease. Jeremy discusses how CrossFit can help.

Every year we run a No booze, no sugar nutrition challenge for our members. The reason we cut sugar is not just for fat loss. There are numerous health benefits too.

Forget resolutions, they are too broad and over too long a duration. However New Year is still a good time to set some goals and attach some plans to them.

In this episode Jeremy discusses how frequently you should be eating, is breakfast important and whether you should fast.

With so much information regarding mobility it is difficult to know where to start. In this episode Jeremy talks about how to be efficient with your mobility work. 

Does the GI and GL of food make a difference to how you should be planning your diet? In this brief episode Jeremy discusses the topic

To ensure you are getting the maximum benefit from your training it's essential you understand what the training stimulus your workout should be providing. Jeremy explains why this can make a huge difference to your progress.

With so many to choose from which supplements are of use for you in chasing your goals? Jeremy lists his choices for what you can take to help with your goals.

CrossFit is about taking people of all ages and abilities to complete fitness across all 10 components:  Strength Power Speed Muscular Endurance Cardiovascular Endurance Flexibility Accuracy Coordination Balance Agility  All these elements can diminish as we age. But it doesn't have to be all negative. I've seen many of my clients in there 70s and 80s actually improve their fitness year upon year. CrossFit is about getting you to your fittest self. As you get older we want you to be resilient to illness, independant and functionally fit. If you're 60+ you can still be acheiving new personal bests and learning new skills.   Let's make our later years the best they can be.  For more great information regarding training and nutrition visit www.crossfitchiltern.com  We provide 1:1 and Group training for strength, fitness and body transformations

People often get confused between the sport of CrossFit and the training of CrossFit. This is like watching the Tour de France and assuming that all cycling requires you to cycle 100s of miles up impossible inclines.

It's important to understand the difference between competition and training, not just to know what CrossFit really is about. It's also important if you are already participating in CrossFit training. Although we score our workouts our priority for every training session should be about achieving the correct stimulus from the session. Higher intensity is great but not at the expense of results.

Is it worth your time to train at low intensity?

If you are looking to maximise your performance and achieve your desired body composition then getting your carb intake correct is essential. Listen to learn how much you should be taking on to match your needs.