Crossfire Elite Personal Training

Extreme Obstacle Training sessions

2015-09-25T12:10:00.001+01:00

water, distance, crawls, sprints, climbs, hangs and, just when you think you're done, electricity and deep mud! All normal torture tricks at Tough Mudder

A forest workout can take place in the least likely places!

This autumn sees the relaunch of our woodland and beach based obstacle training sessions, designed to toughen gym bodies up in preparation for upcoming OCR events such as Tough Mudder, Spartan, Warrior and the many others that are exploding onto the event/fitness scene at the moment.

tree work

race prep for Warrior

Sessions commence at the edge of the beautiful Houghton Forest just outside of Arundel where a 5 mile natural woodland course has been mapped out. Autumn brings lots of challenges such as sticky mud, nettles, brambles and slipperly leaves but also offers lots of cushiony leaf beds as our natural crash mats! The woodland section lasts from 60-90 minutes and incorporates climbing technique, breakfalling, hill sprints, mud crawls, balance work, log carrying (team and solo), branch relays, forest flow work, nettle sprints, height training, throwing practice, partner carries, calisthenics (burpees, squats, presses etc.) all interspersed amongst the 5 mile run

can you get the height to get over the fire?

deep mud awaits

Houghton hosts a nice cafe where the group can relax for a short break and take on board their chosen replenishment before we head down to the beach for another testing session combining bar work, hanging, water aclimatisation, beach sprints, balance, fight training, precision jumps, wall work and (subject to tides/water conditions) swims.

forest obstacle course

session ready to go

post race - we made it!

vine climbs

team relays

deer sprints with the hounds

By the end of the session participants should feel ready to take on most challenges thrown at them during the various competitions/events and will have gained an insight into the possibilities and breadth of working in an outdoor environment.

need to get those backsides down for the crawls!

the girls laughing through the pain

beach toy!

Tough Mudder pre comp pose!

In total sessions last from 2-3 hours depending on the weather, water conditions and group mix (we never leave anyone behind lol). A nice mug of hot chocolate in the local cafe to wind down at the end before heading off home ready to take on your challenge!

crawling and more crawling!

race time

target practice in prep for Spartan

up and over - if the branch holds!

Sessions run on Wednesday, Saturday and Sunday throughout the autumn/winter months and cost £62 (£29 Living Social deal).

To sign up simply call Rod on 07917 608278 for availability

Follow up 3 day courses are also available!

I love coffee but hate the negative side affects - could this be the answer?

2015-06-15T20:49:00.001+01:00

As well as training people I partook in the recent Ninja Warrior TV show and regularly partake in events such as Tough Mudder and so I thought I would see how this affected my performance - after all I love a good coffee and have always felt a niggle of guilt when enjoying one - what with the negative health benefits. I have to say that I was blown away - the coffee and Green Tea not only taste good but gave me an instant buzz as soon as I swallowed the first mouthful!

My PB's have improved and my recovery times have reduced as well. The red tea is has a second active ingredient called Coryceps which increase ATP production and stimulates muscle growth - ideal for sports people and an excellent pre workout drink.

We have just received our sample packs and ready to start spreading the word about these fantastic drinks. If you like tea or coffee but don't like the negative health benefits then maybe give this a go!

All drinks are infused with Ganoderma which has long been know in |Chinese medicine as the King of Medicines due to the vast array of healthy side affects. The mushroom is also known as Reishi in Japanese medicine has a number of benefits including:

Reduction of Acidity in the body (Acidity is the perfect breeding ground for a number of diseases including cancer and hepatitis)
High levels of active anti-oxidents (important for stressful workout regimes as these fighr free radicals that can contribute to aging)
Oxygenates the body
Boosts the immune system
Increases stamina

In addition the red tea contains Cordyceps which may increase ATP levels (this generates explosive power in sports) and revs up libido and stamina!

Contact us if you would like to try free a sample.

Training for Ninja Warrior

2015-05-08T19:34:00.000+01:00

This year I took on the Ninja Warrior UK course. Currently most of my training is outdoor/obstacle based in the sea and forests of West Sussex - my training stood me in good stead as I surprised myself at what I was able make my body do at a recent pop up obstacle course using similar obstacles to that seen on the TV show.

Whilst on the set and subsequently I have had the chance to meet up and train alongside dozens of calisthenic athletes, free runners, parkour experts and gymnasts from around the UK. This has inspired me to supplement my training with these styles of workout to see how much further I can push myself for future OCR events and for next years Ninja Warrior show.

How did I get on at the NW comp? You'll have to wait and see :@)

Rod

Obstacle course training camps

2015-05-06T12:56:00.002+01:00

For those out there who, like us, love the extreme challenges of obstacle racing such as 'Spartan', 'Tough Mudder', 'Warrior Run' and, in our opinion, the Daddy of them all - 'Tough Guy', a relevant training regime is a must.

When we say training, of course you will need to get the miles in and, of course, you will need to get down the gym and shift some Iron - however, relevant training really needs to train you to work outside of your usual comfort zones. Forget running on the treadmill and think sprinting through the forest. Forget lat pull-downs and think climbing - walls, rocks, trees. Forget crunches and think throwing stuff like big boulders and logs. You will need to train yourself at height too and in the water, preferably cold, muddy, stinky water. And let's not forget pain - electric shocks, nettles, brambles, barbed wire and grazes.

If all of this is not for you then - well, better to pull out now. If you're still up for it then get out there and get creative!

For those that want to be pushed that little further we are offering a series of Obstacle training camps - 3 days of intensive training encompassing everything from balance skills to carrying, combat, open water and forest navigation. The camps are designed to be either a kick-start for racers to take away ideas to incorporate into their own routines or for those who feel that they have reached a plateau and maybe want to their butts kicked just a little bit further than their local 'Boot Camp'.

We are also offering 1 day tasters for those who are not sure whether the Obstacle Challenges are for them - come along and try out a short days training and make up your mind whether going home with 1 trainer missing, mud up your nose and bloody knees are markers of a good day or not!

For pricing take a look at our pricing page. Dates will be running throughout the year depending on take-up.

Getting in shape for your wedding

2013-09-14T14:09:00.001+01:00

Its been a while since we posted anything on here and wanted to share a thought with you if you are planning on getting married. Do you think of your wedding day a an opportunity or a benchmark to up your fitness levels. Maybe just as you see this as a new start or a crossroads to your life or because you are unhappy with the way you look and want to do the best to look your best for your new husband/wife to be. Looking good for your wedding photos is a good reason.

If this does apply to you then that's great but remember to stick to it afterwards too. Strangely, more people put on weight after their marriage than at any other time - complacency maybe?

If you book your wedding through Zest Photography then ask for a free fitness test and exercise plan at the time of booking.

Obstacle race training camp

2013-06-22T22:22:00.001+01:00

Need inspiring? Then watch this!

2013-01-16T16:04:00.001+00:00

I stumbled across this wonderful poem and video and just wanted to share it with you all.

Happy New Year!

Be Inspired to do greater things in 2013 - bring out your adventurous side.

Rod

www.cfire.co.uk

How about a muddy challenge?

2012-12-30T17:09:00.000+00:00

2013 will be the year of the mud/adventure run challenges - more than ever before including giant assault courses, open water swims, crawling through mud and under barbed wire, scaling impossible fairy liquid covered plastic hills and even being hunted by Zombies!

If anyone fancies signing up to any challenges then get in quick as spaces go fast - if you haven't done one yet then maybe set yourself a target for June onwards and use it as a reason to inspire you to greater fitness and health.

If I can help with either your decision as to which challenge to take up or with your training for the event then please don't hesitate to get in touch.

I will be doing a few myself and will be happy to put a group together to join me in my training - just let me know :@)

Rod

A bit of pre Xmas advice...

2012-11-29T13:32:00.001+00:00

Rather than telling yourself 'I will start that program/diet in the new year after I have gorged through Xmas' how about starting before so that you 'think' before you go mad.

You have 3 weeks to get into a good routine with a regular exercise system and a healthy eating regime-just enough to get your body in shape before the big binge and making it easier to simply continue in the new year without having to start from scratch.

Make sense?

If you need help then simply get in touch and we can fast track you.

Hi ho ho

Rod

Xmas gift idea

2012-11-16T11:57:00.002+00:00

'It's beginning to feel a lot like...

I've eaten too much and put on too much weight over

...Christmas!'

Here's a cool idea for the person that you care about. These gift certificates are designed to ease them into a new year training and health regime and are suitable for all levels and ages.

For the Avid exerciser and gym goer who already has all of the latest kit and gym membership - they can redeem for our 'Peak' fitness testing - with 23 points of measurement from body fat through to strength and even VO2 max. This will help to identify any points of weakness and can help in their ongoing developmnt.

For People who have been there before but lost their motivation, they know what they can become but can't seem to get stuck in! Our 1 to 1 PT sessions are ideal as we bring all the kit to them, carry out a fitness consultation and a 90 minute exercise and motivation session. Activities range from self defence, mountain biking, kayaking, kettle bells, swiss/stability ball, fight club, free weights or just simple CV.

For those not sure, scared about the committment, never done exercise before types - Our Mini PT pack is ideally suited. During a 2 hour consultation we carry out a mini fitness test, diet consulation, 30 minute gentle exercise session and 6 week exercise programme (incl. ongoing email/text support).

Available in £25 denomonations (£25, £50, £75 etc.)

Call, PM or email for more details

Reaction and agility work

2012-10-20T11:40:00.001+01:00

Adaptation

2012-10-03T20:56:00.001+01:00

I have been inspired by the Berber people living high in the Atlas Mountains. Having spent a few days training at 3000m, the altitude had a profound effect on my usually boundless stamina, leaving me weakened after only short sessions.

These people run up an down the mountains like goats with boundless energy and enthusiasm, climbing in the trees in their search for fruit and nuts - in their 70's!!

It's all about adaptation - lead an easy, comfortable life and your body becomes comfortable too. Challenge
It daily and it adapts and becomes stronger, leaner, fitter and, I believe, holds back the ageing process.

I'm now looking at ways to replicate the effects that I felt high in the mountains into my daily routines.

Here's a thought...

2012-08-08T11:10:00.000+01:00

Rather than training your body for aesthetics - working on your abs, your arms, your shoulders and so on, to carve out your ideal body shape, find yourself a physical challenge instead.

Hurdle 5 half meter posts, climb that tree, leap 6 feet, balance along the top of a park bench, complete one of our strength sets, stand on one leg blindfolded for 30 seconds...it doesn't matter what the challenge but make it just out of your grasp and go for it. Your body will work and adapt to achieve it and then it's time for you to set the next small challenge. Before you know it everyday obstacles that caused you diffulculty before will be easy and, guess what, your body will become lean, toned and fitter naturally.

Do you think that the Olympic athletes body shapes were honed on the treadmill or on the track - practicing and practicing for their own challenges? The powerful shoulders of the pole vaulters and the gymnasts have formed as a result of hours of lifting their own bodyweight over and over again in order to achieve more height or better technique.

My personal challenge at the moment is to be able to perform a full planche press-up - I'm getting there but still a long way off - but every day that I try and do it I notice subtle differences in my strength, balance and tone. Hmmm...maybe I chould do it in my pants??

body weight upper body blast

2012-08-06T10:09:00.000+01:00

Try this sub 30 minute routine for a total upper body workout.

Rotational push up pads work the rotator cuff in all directions

You will need:

A chin up bar
A set of rotational push up pads
A set of stairs

Superset each exercise back to back without rest:

15 w>n press ups
8 ohw chins
10 n>w press ups
8 ohn chins
12 w>n incline press ups
10 uhw chins
12 w>n decline press ups
10 uhn chins
12 n>w incline press ups
8 monkey grip chins
10 n>w decline press ups
6 alt grip chins

Total workout time 22 mins per set - repeat 1-3 sets depending on fitness level (reps may slip by upto 20% per set)

Key - w>n wide to narrow internal rotation
n>w narrow to wide external rotation (abduct)
uh - underhand
oh - overhand
w - wide
n - narrow

Have a go at this exercise routine

2012-07-19T19:54:00.001+01:00

I love these - they are short, sharp, to the point. You feel the results straight away, need no equipment and little space - so whats the catch? The catch is that you have to try as hard as you possibly can for the 10 to 15 minutes that it takes...that's it!

Give it a go and let us know what you think.

The video itself is pretty crappy to be honest but hopefully it will give you a chuckle while your doing the exercises - after all exercise doesn't have to be stuffy and so rigid that it bores you silly!

A perfect present to yourself

2012-07-05T12:17:00.001+01:00

Have you been dieting, lost a bit of weight and now reached a plateau and are struggling to know where to go next? The temptation to drop the diet kicks in and you 'yo-yo' right back to the beginning - or worse!

We have been approached by lots of people in this situation over the course of the last few years and, just recently, it seems to be on the increase.

Exercise programme, detailed fitness testing and nutrition advice in the comfort of your home

To help - we have come up with a 'Mini PT pack' specifically designed to bolt on to an individuals own lifestyle. These are a cost effective alternative to joining a gym or hiring a full time Personal Trainer.

The pack lasts for approximately 2 hours and is carried out in the comfort of your own home and consists of:

A 30 minute diet/nutrition/lifestyle consultation
A fitness test measuring 25 points of current level of fitness,
A simple, tailored exercise programme to work on at home over a four week period.
A 30 minute exercise session designed to increase your metabolism and structured around your own space and equipment availability and covering warm up, strength, CV and flexibility.
Follow up emails/texts to check on your progress

All for just £50!

These sessions can be carried out as a one off although it is recommended that they are carried out every 4 to 6 weeks to check progress and update the programme in line with your achievements.

These seem to be working really well with one client reporting a 5lb loss in their first week!

Mini PT Packs are a perfect birthday present as well and come with a gift certificate!

To find out more or to book, drop us an email or call us on 0800 612 6092

10 men wanted to join the programme

2012-06-13T22:40:00.001+01:00

We're looking for 10 guys to join me with a new P.E.P (Primal Elements Programming) training course. Working out in the forests, woods, beaches and streets and utilising natural movement- we will hone you to the fittest, fastest, strongest shape that you have been.

Beware though, this is no so called 'boot camp' this is hardcore and will leave you bruised, cut, stung, wet through and covered in mud and sweat. It will involve, climbing, swimming, sprinting, fighting, crawling, leaping, balancing and lifting blended with Japanese elements style thinking and parkour style action.

This will be limited to 10 men for 10 weeks, for two sessions per week. Training will be carried out on a tues and thurs eve at 6.30 pm and will last for approx 90 minutes There will be a benchmark physical test in order to become a member of the group and one at the end of the 10 weeks to measure improvement. The group is targeted at those that perhaps used to be fit but have let themselves slip due to pressure of work/time or to those that have a level of fitness but want to try a different approach to their training.

As P.E.P training is new and this group will be used as part of our assessment programme and the results may be used for marketing, the course will be at a subsidised rate of £180 for the 20 sessions including tests and enrolment.

To join up please send us a personal message with your phone number along with your age, height, weight and level of fitness.

Try this high protein breakfast cereal

2012-06-12T10:09:00.001+01:00

Try this as a high protein, kickstart breakfast alternative -

Take a 5lb protein tub and leave about 1 inch of protein powder in the bottom

Add your fav nut and seed mix.

Shake it all up well and serve with a few scoops of natural yogurt

This is what I put in mine:

oats, sunflower seeds, pumpkin seeds, hep seed, linseed, walnuts, almonds, brazil nuts, pecan nuts, goji berries, cranberries, dried apricots, pitted prunes, pitted dates and some tropical fruit mix.

It takes a bit of smashing up to get the consistency right but boy is it worth the effort - and it is really tasty and a great source of complete proteins, minerals such as zinc, magnesium and iron (to mention just a few) and healthy fats and Omegas.

Remember to chew well - so you may need to wake up a bit earlier :@)

This mix is also perfect for a mid morning snack.

To improve it still further - soak the nuts and seeds overnight to trigger sprouting. This enhances the mineral and vitamin content and reduces any inhibitors which make the mix difficult to digest.

RODs WOD

2012-05-30T21:46:00.002+01:00

Just come back from working with a client. As well as an hour of leg work and combat training we did this nasty little strength set. Why don't you give it ago ;@)

You should know the moves by now.

30 seconds on, 10 seconds rest, 3 sets:

Sit-ups
Jumping Squats
'T'' press ups
Jumping lunges
Cycle sit-ups
Mountain Climbers

Barefoot running

2012-05-25T19:26:00.000+01:00

Having always trained in bare feet wherever possible, I have recently become fascinated with 'barefoot running shoes' as an alternative to trainers. As my style of training is predominantly outdoors, having exposed skin whilst running through woodland has been a bit restrictive and the cause of a few mishaps!

I must say that the latest throughput of contenders in the shoe world (Vibram, Merrell and Vibro) are absolutely terrific and I wish that I had taken the plunge earlier. Not only has my safety been enhanced but I am able to do things that real bare feet or trainers simply wont allow. Balancing, climbing, leaping and running itself have become an absolute joy and I feel like I have a new toy rather than simply a pair of trainers!!

For those of you new to the concept of 'bare foot' then I would advocate taking it slowly as, like most things, rushing in can cause injury. The transition from a heel strike run to a forefoot strike run places all sorts of strains on muscles that have been supported by modern footwear all of your life. It is recommended that you increase your usage by 10% per week until you are up to full time use - this will obviously vary depending on how good your proprioception is currently and how strong your arches and forefeet are.

Anyway - enough babble - get out there and try it. My shoes of choice are the Merrell barefoot trail gloves - especially for a beginners. They work wonderfully and don't look as 'out there' as the 5 Fingers which are without doubt the 'best' but take a lot of getting used to as well as jibes by the uninitiated!

Click here to get yours for up to half price in the sport Pursuit sales which ends in 7 days time.

Mud

2012-05-09T18:43:00.001+01:00

It's easy to get demotivated to go outdoors when it has been so wet. Clients always dread the wet sessions but then tell me that they are the most fun.
I've said it before, embrace the weather-dont let mud and puddles put you off. Instead, try attacking them- on a bike, in old trainers or just a pair if wellies, get out there and play like a child. The slippery surface and the cold works the body harder therefore burning more calories.

When you're done a nice hot bath gets soon makes you feel civilised again-until next time!

How Fitness Can Benefit Cancer Patients

2012-04-28T14:04:00.003+01:00

This post has been provided by Mesothelioma Cancer Alliance

"Cancer can serve as a major obstacle in someone’s life and can be filled with a series of physical and emotional ups and downs. The disease and its treatment can potentially have a debilitating effect on cancer patients. Those going through cancer treatment need to look for every method possible to make the experience a little more bearable. In recent years, scientists have begun to discover the amazing positive effects that a regular fitness routine has to offer those suffering from cancer.

In the past, doctors recommended that cancer patients get as much rest as possible in order to fight the disease. These orders for rest included ordering patients to refrain from physical activity as much as possible. This meant that cancer patients had to forgo participating in any kind of exercise routine. It is now clear that this advice has turned out to be completely erroneous.

There have been many studies that have demonstrated the positive benefits regular exercise has to offer cancer patients. One of the biggest and most important of these studies was conducted by a large British charity, Macmillan Cancer Support. This report by Macmillan Cancer Support was the most wide scale look at the research into the relationship between exercise and cancer patients. The results of more than 60 studies were looked at in the report.

The studies proved that the benefits of regular exercise for cancer patients are tremendous. The report found that patients with every kind of cancer could benefit from a moderate exercise routine. Cancer patients that engaged in a regular exercise program both increased their risk of surviving the disease and decreased their chances of having a reoccurrence of their cancer.

The benefits varied between different types of cancer; however, a workout program had impacted many of the deadliest and most common types of cancer. The study looked at patients that engaged in at least two and a half hours of moderate exercise a week. This amount of exercise reduced the chances of a patient with prostate cancer from dying or having a reoccurrence of cancer by 30 percent. The news for women was even better. Breast cancer patients reduced their risk of dying or having a reoccurrence of their cancer by 40 percent.

This Macmillan Cancer Support report is a major reason that cancer patients are now being encouraged to engage in a regular fitness routine during the course of their treatment. The same study also looked at how health care providers discuss exercise with their patients. The study questioned more than 400 physicians in the UK. The responses indicated that more than half of these doctors had no idea of the benefits a regular fitness routine offers cancer patients. It also found that 1 in 10 of these doctors actually encouraged their patients to absolutely forgo any kind of exercise in order to rest up from the effects of the disease.

Luckily, this report has led to a complete change in the way doctors discuss the subject of physical fitness with their patients. Most doctors are now recommending that their cancer patients try to get at least two and a half hours of moderate exercise during the course of their cancer treatment.

The type of exercise is not important. It can be swimming, running, walking, tennis or any other kind of physical activity. The important part is to make sure it is done at a moderate pace that raises the heartbeat; however, patients with mesothelioma cancer may need a less invasive type of workout plan. It is also important to do a half hour of fitness training at least five times a week.

Cancer patients should listen to their bodies and be sure to stop if they are not feeling well. Consult your doctor and find a workout regimen that best suits the needs of you and your treatment and get out there and get active!"

We would add that any exercise that increase the lactic acid level in the body should be avoided as this creates an acidic balance in which cancer thrives. Ensure that your exercise is moderate and enjoyable - breathe deeply whilst performing it and ensure that your heart rate stays within the 60 to 80% mhr range in order to stay with the aerobic threshold.

A bad weather forecast

2012-04-26T10:42:00.001+01:00

Lots of hail and rain and wind with intermittent sunshine. Don't let the weather get in the way of your training goals - one excuse to quit can soon snowball into quitting altogether.

Use the weather to your advantage, embrace it, feel refreshed in it. If you are running then cut your distance and go for some sprint or hill training using the wind as added resistance. This way you can increase your workload but cut the time outside down dramatically.

Before you head out into the cold rain though - get your body nice and warm first, layer up and do some bodyweight exercises (squats, lunges, press-ups etc.) so that getting outside is refreshing rather than horrible!

A kettlebell workout in the rain and wind feels great!

When you've finished, relish in a nice hot shower and share your experience with everyone else on this group - we'll all be keen to hear how you conquered the elements!

Dragon slayer strength set

2012-04-23T15:50:00.000+01:00

HAPPY ST GEORGE'S DAY. To celebrate I have put together this PEP, combat inspired, dragon slaying strength set just for you. So grab your timer, your pen and notepad and if you have a dragon sword then bring it along too. 3 sets, 45 seconds for each move with 15 sec rest.

Sword attack/defend
Dragon pin downs
3 way dragon strikes
Dodge and attack
Supine sword attack

Post your reps here!

A beautiful day for some PEP training

2012-04-21T07:44:00.001+01:00

Woken up to a beautiful morning. The wood pigeons and jays are singing outside of the window,the sun is bursting through the trees onto the dewy lawns and there's a squirrel sitting by the edge of the pool.

Def feels like a barefoot day and 'earth' will be my chosen element.

Why not join me...find a park or forest this morning, check an area for glass etc and ditch your shoes.

Perform the following:
100 squats
100 lunges
100 bunny hops
100 prisoners

Do this for time and post your time here.

When you've finished cool down by spending 15 minutes really 'feeling' the earth between your toes as you go for a gentle walk.

Enjoy

Rod