The Columbia Gym CPPS

20/10/2020

Hybrid Online Personal Training

https://www.instagram.com/p/CGkaPpMJ0Dr/?igshid=azpo59nwzqw2

10/10/2020

Check out Stephanie’s leg session from this morning !

https://www.instagram.com/p/CGKG0kjnY1_/?igshid=fgvexbunx696

09/10/2020

Checkout my first post from my new personal training Instagram page.

https://www.instagram.com/p/CGIW7B3DTv0/?igshid=1ty60pfipk5rp

04/09/2020

That’s me wrapped up for the week with our strength classes.

Here’s this mornings sessions.

Great to see some familiar faces returning.

Block 1 -

Back
1. Back - military bar rows, green band pull downs and lying W with light dumbbells in hands.

Conditioning option - penalty box sprint and jump.

2. 10 Bulgarian split squats, rear and front foot raised, 15 floor hip thrusts and 10 sec RKC planks.

Conditioning option - 2 laps outside running carrying 10kg sandbag.

3. Triceps - 10 close grip Tricep push ups, 15 standing plate extensions and banded 20 banded Tricep pushdowns.

Conditioning option - row, ski erg and air cycle 10 call.

Remember. We have options for each block to suit all ability levels.

02/09/2020

Great to get back to our Autumn program today.

This phase runs until Halloween week then we’ve a week off then the second phase runs until Christmas.

Here’s today’s Pure Strength session. We worked lower body today, biceps and shoulders.

There were conditioning moves placed at each station for those who wanted the option. So you could do a pure strength option for the hour or add some conditioning moves as you pleased.

BLOCK 1 - Lower Body
Landmine Front Squats 8/10 reps
1/4 Quad squats 10 each leg with kettlebell front loaded.
Wooden block calve raises 15 reps.

Conditioning Option - 10 calories max effort on either air cycle or ski erg.

BLOCK 2 -
6 Second Eccentric Bicep Pull Ups.
10 1/4 and 1/2 Seated Bicep Curls.
Military Bar Bicep Curls 12/15 reps.

Conditioning Option - 10 Up Downs.

Block 3 - Shoulders
12/15 Overhead Presses
20 Front Band Raises
10 Push Up Shoulder Taps

Conditioning Option - 4 Sled Pushes or 10 Calories on Rower.

Great to see 2 new girls joining in today. Well done 👏👏👏.

16/10/2019

Here’s another look at some of the workouts we do during our CFP45 program. Which still has another 6 weeks to run. So please feel free to join in.

All you need to do is be a weekly £15 member or a monthly £40 gym member.

No need to fork out £150 upfront for a program you mightn’t like or might have to leave because of other personal reasons.

Here’s today’s workout -

Block 1 - Cages

Reverse front loaded lunges x 10 - each person picked what weight they could use.
Standing overhead kettlebell presses - 4,6,8,12kg kettlebells - x 10
Seated bicep curls x 10
Seated dumbbell shoulder shocker.

Block 2 - Inertia Bands

2 TABATA TRACKS.

Block 3 - Abs and Core

McGill sit ups x 10
RKC Plank x 10 secs

Block 4 - Prowler Sleds

Alternate turns at pushing sled 10 metres. Each individual was able to add or take weight off sled to suit own ability levels.

So each block took around 10 minutes with everyone going through each block once.

CORE MOVES, VARIATION AND LARGE VOLUMES OF WORK PUT IN BY EVERYONE.

15/10/2019

NEW 1 TO 1 AND SMALL GROUP PT SLOTS NOW AVAILABLE

Starting in November I am now able to offer more 1 to 1 personal training sessions at various times and days throughout the week. Please pm to get prices and availability.

I am also now providing small group personal training set slots for 4-6 people.

The package contains -

3 group personal training sessions per week, 12 sessions per month.

An initial diet assessment followed by guidance on how to use our generic diet plan. Then tailor the diet over the days and weeks to suit your own goals and lifestyle requirements. I don’t operate a one system suits all policy. We firstly find out what you need and what works best for you then I will constantly access and change your plan as your body changes.

The slots I currently have available are -

Tuesday - 1000hrs & 1100hrs.
Thursday - 1000hrs & 1100hrs.
Saturday - 0700hrs & 0800hrs.

So you can pick the same time slots or mix it up in order to get your three sessions per week.

As well as 12 sessions per month and continuous help with your eating plan you will also get a FREE -

Full BODYSTAT body fat scan !
Skinfold body fat measurements constantly taken!
Total body weight taken on a regular basis (when applicable).

A FREE COLUMBIA HOODIE/1/4 ZIP/VEST OR ZIP UP.

TOTAL COST PAYABLE FOR ALL THIS

£100*

*Terms and conditions apply which will be discussed prior to starting.

07/10/2019

Week 5 of our CFP45 program started today and we’ve made some changes.

We’ve changed the combination of drills, dropped our conditioning drills from 45 seconds down to 20 second TABATA rounds and instead of upper body only strength sets we’ve moved to upper and lower body moves. Here’s our workout form today’s three sessions.

Block 1 -

10 Incline bench kettlebell presses
10 band assisted or TRX pull ups
10 front loaded 3:3 squats.

Users were able to work from 4-12kg kettlebells, move to TRX pull ups if band assisted pull ups were a step to far and they could also choose from 8-16kg kettlebells for their timed squats.

Block 2 -

4 Sled variations
1 - belt sled walks
2 - tank pushes
3 - prowler forward walks using spugler straps
4 - prowler pushes.

Again users were able to take weight on and off to suit their own ability levels.

Block 3 -

Slam ball TABATA

Using 6kg slam balls and working in pairs they both took turns in alternate 20secs bursts.

GREAT EFFORT FROM EVERYONE TODAY. GREAT TO SEE SO MANY PEOPLE STILL ATTENDING THROUGH WEEK 5.

ALSO NOT FORGETTING THE 4 NEW MEMBERS WEVE HAD JOIN THIS WEEK.

06/03/2019

Great post !

Not to diss on any professionals that use forms of therapeutic or manual therapies but I just don’t think any of them and that includes stretching and foam rolling etc work better than a good strength program.

‘Weak things break’ - Louie Simmons.

https://www.instagram.com/p/Burs4eOB8PS/?utm_source=ig_share_sheet&igshid=jypf10f7mwd7

03/03/2019

Love this article.

Not because of any negative points it might be making about CrossFit I’ve always actually been a fan of CrossFit. This article is great for me because purely identifies the same things we had to realise in order to improve our classes/programs.

Getting the basic moves right first with all weight training programs should also be the first priority. Learning how to hip hinge correctly should be top of that list.

Aside from the hang clean I don’t believe Olympic lifts and gymnastic moves have a place in personal training and general population strength programs. They take too long to coach and they can cause too many injuries.

And when 99% of my customer base are soccer moms, guys who might have a bit of a dad bod to get rid of and younger students providing bang for their buck is always my priority.

That’s why I believe our programs are the way to go if you want guaranteed results. Our goal is to work you through your own physical abilities. Some might have high work capacities some might be low. But because we have 8-12 weeks I can progress you through your workloads to make you the strongest and leanest you’ve ever been.

AND IF WE CAN PREVENT INJURIES AND WASTING PRECIOUS TRAINING TIME THEN THAT PROVIDES GOOD BANG FOR YOUR BUCK!

https://www.facebook.com/110237059001910/posts/3033287760030144?sfns=mo

I've seen an influx of CrossFit boxes close over this last year — more than prior years. This tells me that we need to change CrossFit if it's to survive. My suggestion? Pull away from the hardcore CrossFit audience and focus more on programming for the general population.

01/03/2019

From next week I have some 0700 & 1100 Small group (4) or one to one slots available.

Those interested will be onboard for 8 training sessions throughout the month of March.

Pm me if you are interested in one to one or would like to jump into a small group pt session.

All 0600 slots are already full.

26/02/2019

Wednesday

0600-0645 - Early Bird Spin - Danielle
0930-1015 - Spin45 - Mic
1815-1900 - Spin45 - Andrea

Gym open 0500-2200