Strength training

Getting triathlon ready

Triathletes face the daunting challenge of training for three disciplines - swimming, cycling and running. To do well they need to master all three forms of exercise and use all major muscle groups effectively in a single race.  

And after all that swimming, cycling and running training, a fourth element, strength training places the triathlete at a huge advantage. It makes their entire movement system stronger to make them a better all-round athlete - faster for longer and more powerful - whilst reducing fatigue and injury as they race their way around the course. 

This worked well for Gavin Mortlock, who has done strength training for the past four years with UFIT Orchard Personal Trainer Nathan Williams  to prepare him for his busy triathlon schedule. Gavin has scored podium places at all his events this year and qualified for major international championships. We asked him to tell us more about his personal training and how he did it ...

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What led you to training at UFIT?

I asked an old football teammate (Darren Blakeley) for advice when I injured my back some 4 years ago. He recommended the UFIT physio Stephen Greenan, who in turn recommended I do Personal Training with Nathan post the initial treatment to focus strengthening for injury prevention.

How has Nathan helped you prepare for your training, races and recovery? 

Nathan and I discuss what races are coming up, what we need to focus on for injury prevention and how to augment the triathlon specific training I do (swim, run, bike). We build some periodisation into the training to match race schedules and mix up the exercises based on what training I am doing outside the gym.

I really appreciate the thought he puts into the personal training he has me do and working with him every week for 4 years means that he understands how I respond to sessions and therefore how to tailor the training.

GAVIN'S RACE RESULTS, BY CATEGORY

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How do you prepare physically for your races?

I leave the thinking around this to the professionals. I have a triathlon coach who is based in Australia. He sets me a program to follow that we discuss weekly. Each session is recorded and future session adjusted based on the data. I find being accountable to someone for completing the program they set, and being able to discuss training, nutrition and racing with a pro, really useful. He also adjusts my sessions based on travel commitments and helps set realistic goals and expectations.

 
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How have you balanced your strength training with Nath with ALL the running / cycling / swimming?

There are two main things we do:

  1. Nathan pointed out to me that triathlon training was all straight-line focussed – so in our personal training we do the opposite and focus on torsional strength and stability. Sounds counterintuitive but the logic is that being stronger through a range of motion means that I am able to hold a static cycling and running position far better
  2. Nathan has added in high intensity & weight/low volume exercises to help build strength without the fatigue associated with higher reps.  For example he has me on the aerodyne bike (chunder bike) or the sled at the end of each session. Nathan referred me to research that highly recommends adding high intensity/weight training into the program because muscle loss and reduced bone density rates increase with age. Both of these are best addressed through high intensity and weights rather than long, slow training.
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HOW HAS NATH PREPARED YOU MENTALLY FOR YOUR RACES?

Training is a physical challenge, racing is a mental challenge. 70.3 races last around 5 hours so you have plenty of time to find yourself in dark places, and time to come out of them too. The training I do with Nathan at UFIT is all about building confidence through preparation. Being fit, strong and injury free is the best way to establish the confidence to perform.
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Confidence is established by doing the personal training with Nathan, because knowing I have done the work provides the confidence that I will race well. If I am  anxious I will go back and review how much training I have done, even comparing it to previous races.

Goals is about setting realistic expectations based off the training. I keep this simple and limited to one or two things and my goals focus on the process not on the result. For example my running is weaker than my bike or swim so my goal for the run is to start with good form, build into the run managing my pace, then try and get “lost” in the zone – in other words don’t think, just relax.  I keep cycling through this mantra of Form/Pace/Zone throughout the run. This means I focus on the process, letting the result take care of itself.

Composure means not rushing and being able to adapt to changing circumstances – DON’T PANIC!  If I drop a water bottle, think my way through the impact and what I can do. This might mean backing off the pace to limit dehydration. Being composed to me is being calm. I use a simple (perhaps silly) trick if I feel this slipping away – I smile (a genuine smile, not a grimace, gritted teeth smile) then my head lifts, my shoulders relax and I actually think more clearly and I am more composed.

What do you enjoy most about your training with Nath?

Turning up at 6am every Wednesday ready to go for 4 years takes a huge commitment from both client and trainer – Nathan gets it, and is always well prepared. His commitment provides me the necessary incentive not be late, or miss a session, or just go through the motions once I am there. I would never be as efficient or effective training on my own, Nathan’s knowledge, expertise and commitment means the results I get from training are worth far more than the cost of a personal trainer.

What’s coming up next after such a huge racing year? How do you keep going between race break periods?

Break periods???  I’ve discovered through painful experience that I need to train consistently rather than take a break and start up again.  I may adjust intensity or frequency, but I need to maintain consistency across all disciplines even when not racing.  The reality is that training for triathlons if often far more enjoyable than racing them, racing hurts!  Not having a race coming up means I can train with a “just go out and have fun” approach rather than completing the session with a focus on the goal of the session.  That in itself is a break.

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How do you fit all this PERSONAL training and racing in with a busy life? 

I train mainly in the mornings on week days as I can control the time I start work much better than the time the work day ends. This takes some discipline to establish the routine, but once it is a routine it is easier to maintain.

I have a “low family commitment environment” each weekend as my wife, son, dog, etc live in Sydney. This has its pros and cons obviously, but allows me some quality training time on the weekends. My wife is an exercise physiologist and is incredibly supportive, although I do wonder if it is because she knows the more training I do the less chance there is that I am out on the lash.

Is there anything about Nathan that surprised you or you would like to share with us?

A lot that surprised me and nothing I can share.

And over to Gavin's trainer Nathan WILLIAMS:

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Training Gav for the past three to four years has been an awesome experience for me. It's great for me to work with such a fantastic masters athlete - and Gav doesn’t look a day over 54!

As he mentioned, 6am every Wednesday we have both turned up consistently to work towards small, steady goals. During this period, I've learned a lot about the art of Triathlon and tried to apply as much of my knowledge of relevant strength and mobility training into each training program.

Firstly, the injury prevention focus worked well and that allowed us to really move forward with increasing strength, particularly in the lower body and posterior chain. We have spent a lot of time on bodyweight mastery and I believe warming up every session with exercises like strict chin ups, L-sits, handstands, pistols squats and bridges have been paramount to building a solid base and are an important part of his training.

Gav has great knowledge of his body and how it responds to every training scenario and that has allowed us to continually improve without any clear side or backward steps. His results for 2017 were phenomenal (4 wins and 2 second places) and I must admit I’m quite proud each time I get a text from him after each race weekend because I know I’ve contributed a small piece to that result and I look forward to the successes in 2018.

Getting ripped in twelve months

We first met Christian Dally one year ago when he was over 98kg and about to start the UFIT Clean & Lean Challenge. He won after losing 9% body fat, and a year later is totally ripped, super fit, his mind is sharper and he's never felt better in his life. We all think he's totally awesome.  

Nov 2016 - before the UFIT Clean & Lean Challenge

Nov 2016 - before the UFIT Clean & Lean Challenge

Dec 2016 - after the UFIT Clean & Lean Challenge

Dec 2016 - after the UFIT Clean & Lean Challenge

Since finishing Clean & Lean we see him nearly every day at UFIT doing Bootcamps at Sentosa and Metcon at Bukit Timah, Personal Training at Amoy and CrossFit Tanjong Pagar. He's found a family of fabulous fit friends across UFIT, is well-known to our coaches and is an active Spartan participant.

This is what Christian looks like ten months after the Clean & Lean Challenge.

October 2017 - weighing 83kg (down from 98kg in Nov 2016)

October 2017 - weighing 83kg (down from 98kg in Nov 2016)

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October 2017 - pulling 220kg 

October 2017 - pulling 220kg 

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HOW DID CHRISTIAN DO IT? 

We asked Will Foden, his personal trainer.

"He came to me as an empty shell after finishing Clean & Lean and my job was to help him build muscle. He had to go to the extreme to get back to normal, and has now progressed beyond, taking things to new levels. He went from eating no carbs for months and now he's training almost daily and is back on carbs as he needs to be, and losing weight and getting stronger.

He was anxious about reintroducing carbs back into his diet. But after some time figuring out what works for him he can now go out on a Saturday night and eat well and enjoy a drink or two".

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OVER TO CHRISTIAN - WHAT DID YOU DO AFTER Clean & Lean?

"Initially I thought completing Clean & Lean was the ‘goal’ but in fact it was just the jump-start I needed to launch me on this amazing journey.

By the end of the C&L month I’d made such progress, and was absolutely loving the way I was beginning to feel, so continuing with the same nutrition plan was a no-brainer! Removing carbs from my diet had such a fundamentally positive effect, on not only my body but also my mind, bringing a much more stable level of energy and focus that it had by then become a foundation that sticks with me today".

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How has your diet changed since you finished Clean & Lean?

"For the first 9 months or so I stayed pretty much entirely ‘clean & lean’ (bar the occasional cheat meal), eventually though in consultation with Will I did decide to put a little carb back into my diet peri-exercise to allow me to work out harder and build more muscle mass now that I very low in body fat.  

It wasn’t easy psychologically - carbs were the ‘enemy’ for so long that it took significant bravery to reintroduce them, but the trust I have in the knowledgable supportive and experienced UFIT team helped me to get over this unexpected hurdle! And it worked - within weeks I was beginning to look and feel strong & I actually lost more body fat after introducing carbs again".

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How do the UFIT Bootcamps fit in?

"I started UFIT Bootcamps at the same time as C&L and a year later whilst I also do several PT sessions per week, they are still my ‘go-to’, they are available, challenging and fun.  

When I say ‘challenging’ - it doesn’t matter whether you’re fat and slow like I was at the beginning or one of the fittest people out there, everyone can challenge themself to the max, it's a supportive, non-judgmental environment where over the last year or so I’ve watched myself and others achieve levels of improvement we really didn’t expect.  

I love Bex’s FITMAX and HITFIT classes in Sentosa, and the community there is brilliant! Quite apart from giving the opportunity to workout with like-minded people, we’ve made some really great friends there. I've recently also been using Giles’ brilliant Metcon/ORT sessions on Sundays at Bukit Timah to prepare for my Spartan races.

It’s also great to have the option of a yoga session once in a while ... sunrise yoga at Sentosa Marina has to be the best way to start the day!

I attend 2-4 classes per week depending on how much PT/running I’m doing, which really depends on what event I’m training for next ..."

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Why did you start doing PT?

"Part of my prize for winning C&L was some PT sessions, I went in thinking I’d use them up and go back to my Bootcamps, yoga & running but wow the progress I made during those first few sessions was amazing. I use PT for mostly strength-based training and I love it.

Will is a fantastic trainer and coach, he has worked with me on both training and nutrition, building and flexing my programme in line with my progress and to help me set and achieve evolving goals. It’s always fresh, progressive and challenging".

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What are the major gains you have made with your pt?

"I wanted to get strong, but turning up for an hour pumping iron and going back to the office wouldn’t have done it for me.  Will worked hard with me to understand my goals, or rather to help form some goals.  By this point I had progressed so quickly with my fitness that I didn’t really know what my goals should be! I’m pretty sure he always had a longer term plan to make me strong and look strong but I didn’t know that I wanted that yet, my head was still stuck on being ‘fit’.

He built a really unthreatening progressive plan for me which he evolved/changed every 4 weeks or so - just as I am beginning to get comfortable - he switches it up!  It’s brilliant - always fresh, interesting and challenging - and I feel like I’d make progress in almost every session.

As time went by, he flexed my program to prepare me for upcoming events - spartan, half marathon, this photo shoot etc ..."

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"Right now we are working towards the Spartan Beast, 40 obstacles over 21km which requires both conditioning and upper body strength. I didn’t have to ask for it ... we know each other well enough that he knew what was next after the half marathon and magically my program changed to match.

Will also very gently helped me to amend my nutrition, encouraging me to try the reintroduction of some carbs to help with muscle building. He could see I was scared to do so (I didn’t want to put on weight/fat) he coached me through it, and it worked!  He knew I needed strict guidelines and support to be confident in eating more carbs & calories in general, so he set specific macro nutrition & calorie goals to match my training and help me to monitor and evaluate progress".

How have you found mixing both BootCamps and PT?

"Great - I really enjoy the Bootcamps, they fulfill my cardio and conditioning needs as well as being great fun. PT is more specific and the 1 to 1 coaching has allowed me to progress to a different level".

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What have your friends said about your physical changes? 

"When I see people I’ve not seen in the last 12 months or so, the reaction is hilarious ... people can't quite believe the transformation. To be honest, neither can I!

More importantly though, I’m more than likely going to live a little longer and in the meanwhile, I can be a much more better dad and husband with this new found energy and motivation! I also feel ‘sharper’ mentally - I’m sure this has helped me to progress my career over the last year more quickly than I may otherwise have".

How DO YOU FIT fitness and HEALTHY eatiNG into a busy life? 

"I’ve not really thought of it as integrating this into my life - it’s become a way of life. I just make better choices now, my second pair of shoes for work trips is a pair of trainers and I carry a bag of protein powder in my suitcase! I only made the mistake of repackaging it in little ziplock bags once after getting a few funny looks for airport security ...

Seriously though people around you get used to the small changes, more of our friends now are of the more active variety and some who used to be less so have been inspired to join the journey!"

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What’s next?

"Better, faster stronger! I’ve absolutely loved the Spartan races that I’ve competed in, I’ll have completed all three distances by the end of the year (with luck) and now I’d like to focus on being competitive in my age group. I’ll carry on with the UFIT Bootcamps and PT sessions and am adding some CrossFit - there’s a competitive edge to it and it’ll be great training for the adventure races. I can't quite believe I’m even thinking it (having never really run more than 5 or 10km a year ago) but maybe a marathon...not sure yet.

I’d like to find a way to give a little back to the UFIT community ... it’s given me so very much".

What's Will like as a coach? Any inside stories?

Yes, don’t tell anyone, but he really cares.  Broken nose, cauliflower ears and all, he’s an extremely knowledgeable, caring and committed coach, he really held my hand through the second part of this 12 month journey ... there were times when I wondered how he put up with all my stupid questions over WhatsApp at all hours of the day and night! He invests way beyond the 1, 2 or 3 hours a week we spend together, technically he’s great and he’s a good motivator but moreover he’s always well prepared and thoughtful, you don’t always get that.

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How ABOUT FROM WILL's PERSPECTIVE?

"We focussed on the basics. Then brought some intensity to it. I taught Christian to understand what food is, and what to eat post-workout, to be realistic it will take a year.

I understand Christian personally and know what drives him. We both believe that life's a challenge, and you have to work hard for what you want, and I didn't try to wrap him up. He comes to every session for a purpose - life is too short and you need to make it work.

What pushes Christian is him, rather than me. He told me "I need to do this" rather than "I want to". 

AND THE FINAL WORD - OVER TO BEX HIS BOOTCAMPS COACH

Rebecca Dickson his Sentosa Bootcamps Coach tells us: "I’m blown away by the transformation Christian has achieved over the last year. He’s got such remarkable drive, determination and commitment to want to achieve his health and fitness goals. He’s an integral part of the Sentosa bootcamp community with an infectious spirit, always encouraging other bootcamp members to train harder, but also have fun along the way.

He’s a true inspiration and just goes to show what can be achieved when you put your mind and heart to it, he just needs to work on his skipping :-) Looking forward to smashing some new goals with him over the next year ... next stop Spartan Beast Elite in December. Aroo!"

Photo credits: Melanie Lim, David Belmonte, Rebecca Dickson, Jacqui Browne 

Couples who train together Transform together

Sean Norris did the UFIT Body Transformation program with his wife Robs. They both had similar goals - to lose weight, to train for major triathlon and running events, and to generally live a healthier lifestyle. They both succeeded. Sean lost 10kg over 3 months, and Robs also made some major life-changing improvements. We asked Sean to tell us more ...

What made you decide to do thIS program? 

"I've always been overweight and thought it was OK to hover around the 99kg mark, then that went North to 103.5kgs and I was tired of making excuses. I also think since we had our daughter I did not want to be the fat dad on the beach in 10 years!"

How was it doing the program with your wife Robz?

"Awesome, she's a legend. It is always more fun doing these type of life goals with Robs! We push each other and support each other."

 
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What did you find most challenging?

"In the beginning, I found it pretty easy to cut certain things out of the diet, and the hard part was a few cheeky beers. I am on the road a lot, and when you're in hotels or restaurants all the time it can be tough, and the good news is you build new favourite food combos that keep you away from crap nutrition.

And as we've reached the end of the program and I have lost weight and doing lots of training, I have found a few things sneaking back in, but it is much much less than before I started." 

What KEPT YOU MOTIVATED?

"Seeing results and I look forward to training with Hidayat and Ryan, it's hard and fun at the same time and I love bear crawls and wall angels for lunch!!!😉" 

 
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What have you enjoyed most?

"All of it, learning how to build food strategies, seeing myself get fitter, lose weight and the best part having fun doing it. Since losing weight I am a lot faster running, it is incredible to see how much faster you can become after shedding a few kgs."

How has it changed you and your family?

"For a start I need a new wardrobe, my clothes are literally falling off me.  Being fit, having energy and training is better than being overweight, sluggish and making excuses. I recently did the Bromo marathon and finished 28th out of 183 participants with a time of 6 hrs 11mins. On the family side it has been awesome to see Robs do so well, we are now taking on an Ironman 70.3 together as the next big hairy audacious goal."

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What would you say about your UFIT team?

"It is literally a team with Wendy Riddell, Hidayat Osman and Ryan Tonge all working with me to get food smart, stronger, leaner and more mobile. They have been patient and encouraging, and most importantly it has been fun. Even though the body transformation part is over Wendy is still following up with me checking in and doing weigh-ins. 

A process and journey like this is a commitment, it would not have been a success if I did not have Robs on the journey with me and a great team helping me achieve my goals.

It is an education and lifestyle change, it is up to me to keep going."

 
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AND OVER TO SEAN'S COACHES ...

Sean has been training with two coaches, Ryan and Hidyat, and here is what Ryan has to say: "Sean is always inspiring to everyone around him, he never fails to come in the gym with a smile and a positive attitude. No matter how he is feeling, he will give 100% and there is no wonder why he has come as far as he has done! Keep up the good work Sean!” 

Hidyat adds: "Sean's a great guy to coach. He's very easy going, very coachable and very diligent as he commits to every single session and I know he is very busy. He will question us on why we are doing certain exercises to help his understanding of how it is benefitting him, and I'm really pleased about how far he has come". 

Introducing the new UFIT Tanjong Pagar PT studio

Our brand new Personal Training studio on the mezzanine level of our CrossFit Tanjong Pagar gym is open for business! This private oasis in the middle of the CBD allows clients to feel part of the welcoming, vibrant CrossFit community downstairs, yet provides a quieter, dedicated area to focus in and smash their goals with their Personal Trainer.

Our coaches are highly respected trainers and athletes, with enormous passion and experience in personal training, weightlifting and CrossFit. They also have many hidden talents and secrets up their sleeve. Find out more about them right here ...

Dylan Goddard

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"I’ve always been highly competitive at every sport I've been involved in. From the age of 10, I represented my province in South Africa in squash, athletics and rugby. I turned to competitive bodybuilding when I left school, competing at a provincial level for four years, and also got involved in Mixed Martial Arts.

Soon after I discovered mountain biking and rode and raced for two solid years. It’s a tough sport that really challenges the mind, body and soul. I ended up racing bikes when I moved to Singapore six years ago and then took up the discipline of CrossFit. 

I’ve competed in CrossFit for three to four years, achieving some significant milestones including perfect scores at the Sin City Invitationals 2016, winning 2015’s “Fittest Male in Singapore” (by CrossFit HQ, USA), third place in the 2016 "Fittest in Singapore" and have been a Reebok ambassador since 2014. I now carry a Crossfit Weightlifting Certification and a CrossFit Level 2 certification.".  Read more about Dyl here.

Nazharia Schifra Lomboan (Naz)

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Naz hails from Jakarta and later went to school in Singapore. "I was athletic and competitive ever since I was little. I grew up with an older brother so liked what he liked, and my dad was super competitive which rubbed off on me. PE was my favourite class at school, and I did track, swimming, footy, basketball and martial arts. 

At the same time I did musical theatre in Singapore and Jakarta, performing every year since I was 12, including as lead female in Footloose and in Grease as Rizzo. I also performed at The Esplanade with my band as a guitarist and back-up singer. I wanted to study performing arts but my dad sent me to business school in the UK - but then I decided to pursue my real passion which was fitness and weightlifting which led me into CrossFit".

Naz went on to become a regular CrossFit competitor and won 2017 "Fittest Female in Singapore" at the CrossFit Opens. She remains an active CrossFitter and is also now pursuing her love of weightlifting. Read more about Naz here.

John Cheah

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"I started doing theatre for my A Levels in Singapore and taught myself to play guitar, drums, bass and percussion. My thesis was on percussion in Native American Theatre and after graduating, I got a role in a theatre company for a work doing contemporary dance. I started more dancing, and combined playing music in bands, physical theatre and dance.

In 2013 I performed at the Prague Dance Festival in the Czech Republic. I had a lead role and won the Dance Theatre, Folk Dance and Participant's Choice categories. We came back in 2014 and I won first place in Dance Theatre and Participant's Choice.

Around then I was exploring CrossFit and weightlifting. I was the head coach of another box in Singapore and competing quite around SE Asia. Dylan, Daryl and I were friends and rivals, often on the podium together, and when Dyl opened CFTP, it made sense for to come over.

I was accepting less theatre and dance work in 2016, and whilst doing my last dance gig I met Adelene Stanley, my dance partner, and we started going out soon after the concert ended. We're getting married in December this year :) I've stopped CrossFit now and am pursing goals weightlifting. Along this journey, I hold all the weightlifting national records in the under-85kg and under-94kg categories. Read more about John here

Melanie Lim

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Melanie moved to Singapore from KL on an ASEAN scholarship when she was 14 years old. She went on an exchange program in Oregon when she was 21 to do sports marketing and digital arts.

She was training actively on the side and injured her lower back L4/L5, and met a physiotherapist who was a CrossFit trainer and began rehabbing using CrossFit methodology.

She moved back to Singapore at the age of 22, and interned at CrossFit Fire City for 8 months and now carries a CrossFit Weightlifting Certification and CrossFit Level 2 certification, accumulating over 200 hours of coaching in various landscapes in Asia.

When she's not training clients, herself or doing competitions Mel is an extremely talented photographer and many clients will have seen her behind the lens shooting fabulous photos of all the action for UFIT and CrossFit Tanjong Pagar.  Read more about Mel here.

Adam Ransley (BLUEY)

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Bluey has had a lifelong passion for sport, having played and coached competitive Rugby League in Sydney from a young age. He has always participated in many team sports and active events as possible - from Australian Surf Life Saving to Adventure Racing, Downhill Mountain bike riding and most recently CrossFit.

Taking his love for sport to forging a new career in the fitness industry was a natural progression for Adam. He completed his Australian Certificate III in Personal Training, and CrossFit Level 1 course to enable him to develop the same passion for fitness and training in others.

Adam believes in a balanced approach to a healthy lifestyle, which includes functional training and smart nutrition to achieve goals. He prides himself on being committed to helping others in their fitness journey as he continues to grow his. Read more about Bluey here.

FARREEZ ROSNAN

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Farreez started his career as a Personal Trainer in 2011. His passion previously as a sportsperson was as a rugby player since the age of 11 and till now, has always loved the sport. He was fortunate enough to represent Singapore in rugby at the ages of 12, 15 and 16.

His specialities with clients would be able to make them feel comfortable when they are training, improve technique and understanding of their training so they know how to use the equipment properly. Read more about Farreez here.

 
 

Come and train at our new studio at Tanjong Pagar and enjoy our special offer of 5 personal training sessions for $399, whether you are new to working out, have specific areas of the body you want to focus on, have personal goals or want to make a complete transformation.

Our coaches work with clients from all walks of life and of all fitness levels, and there is nothing that satisfies them more than helping people reach their goals.

What's to love about CrossFit?

We've all heard of people who try CrossFit and before they know it they're hooked! Dylan Goddard, Head of CrossFit Tanjong Pagar tells us why CrossFit is so popular and worth including in your training regime.

What is CrossFit?

CrossFit is constantly varied functional exercises performed at high intensity - and based on the best functional aspects of weightlifting, running, gymnastics, rowing and more.

In CrossFit you move larger loads over longer distances, so you maximize work done over short periods of time. Intensity is essential for results, and the more you do in less time, or the higher the power output, the more intense the effort.

And with a constantly varied approach to training, these movements at this intensity lead to dramatic fitness gains.

But the most unique thing about CrossFit is you don't do it alone - it's the community that makes it a shining star in the fitness world.

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What's so special about CrossFit?

  • You train alongside strangers who eventually become "family"!
  • The community is a lot bigger than the “Box" you train at, there's an international CrossFit community that is felt worldwide
  • Every class is coached by a qualified coach and classes usually limited to 10-15 people which instills high quality coaching
  • The training program is well thought-out to improve your overall strength and conditioning 
  • There's no judgment, we really strive to advocate the mantra "everyone started at the bottom!"
  • Results will be seen as early as 4 to 6 weeks if the program is followed and nutrition is in check 
  • The scaleability of all CrossFit movements makes it very accessible to everyone 
  • You will have the opportunity to learn skills that will enhance your life inside and outside the gym
  • All are welcome! We've had many people join out CrossFit classes who have never even exercised in their lives before.
  • Every WOD (workout of the day) is different, this allows for constant varied exercises and workouts.

The KEY workouts

Fundamentals: Before you start you do a Fundamentals course to teach you how to do the exercises safely and effectively.

WOD: The “Workout of the Day” is what you perform on a given day. Many follow standard CrossFit WODs, and also do their own programming.

Metcon: "Metabolic conditioning,” trains stamina, endurance and conditioning. Unlike WODs — which can also include purely strength or skill-based workouts— metcons generally include timed components performed at high intensity.

Hero WODs: Named after military servicemen who have died in the line of duty, these provide an extra challenge and reminder of their sacrifice.

Murph: one the toughest WODs, this consists of a one-mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats. 

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THE BASICS

AMRAP: As Many Reps As Possible over a specific time period. Often lasting 10, 20, or 30 minutes (though it feels a lot longer) AMRAP workouts challenge you to finish as many rounds as you can in the allotted time. Just don't lose count…

Ass to Grass: Get low! Also called “Ass to Ankles,” this is a full-depth squat. 

For Time: Lets you see how you stack up with the rest of the CrossFit world by measuring the time it takes to complete a prescribed workout. 

CrossFit Games: Each summer the CrossFit Games test participants with physical challenges and workouts, ranging from swimming and running to pull-ups and handstand walks. Participants accrue points and the male and female winners are crowned World’s Fittest Man & Woman.

Earlier this year our very own Nazaria Schifra and Stuart Diplock were awarded those titles.

CrossFit Open: Allows competitors to register online and compete on their own or at local CrossFit boxes.

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SOME OF The Movements

Many of these movements are classic exercises you would do in Bootcamps and with your Personal Trainer. However the extra layer that CrossFit adds is the intensity and timed non-stop duration or by the amount of power you put in. 

  • Band assisted pull-up 
  • Bodyweight/Air Squat
  • Box Jump
  • Burpees
  • Double Unders - when a rope passes under your feet twice and you jump only once
  • GHD Sit-Up - sitting face-up on a Glute-Ham Developer reach back until your hands graze the ground, then explosively extend legs and sit up
  • Handstand Push-Up - you can kick up to a wall for stability 
  • Kipping pull-up - when you swing from a bar with rhythm
  • Knees to elbows - when you hang from a pull-up bar
  • Muscle Up -  hang from gymnastic rings and explosively pull your chest above the rings
  • Pistol / single leg squats - which require half the legs, but twice the effort
  • Ring Dip - just like a conventional bodyweight dip, only on gymnastic rings
  • Rope Climb
  • Snatch - explosively lift a weighted barbell from the ground to overhead in one movement
  • Sumo Deadlift High Pull - take a wide stance over a barbell  and explosively pull from the ground upward until the bar comes up to shoulder height
  • Thruster - a front squat straight into a push press
  • Walking lunges - using bodyweight. barbell on the shoulders or weight plate held overhead
  • Wallball throws.
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Come and join us at CrossFit Tanjong Pagar to find out what makes it so special for yourself.

 

NEW PERSONAL TRAINING GYM OPENING at CrossFit Tanjong Pagar!!

We are opening a brand new Personal Training gym in the mezzanine level where you can train with our coaches who have great passion and skill for lifting, CrossFit and strength training.

OPENING LATE SEPTEMBER!!

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