Today, we have a challenging pacer workout of rowing and wall balls. Two simple movements but coupled together, have the potential to really challenge mental toughness when completed for max reps. Which.... doesn't make simple, easy!

Efficiency is going to be our friend today.
So let’s talk about rowing technique.

Are you actively putting your energy into your rowing performance? To get the most out of our rowing, we want to generate as much power as possible throughout the ‘drive-back’ phase – to use as little energy overall as possible.

Looking at stages of the ‘power’ phase, we want to think about using our legs to initiate a strong drive back until our knees fully extend.
We then hinge back on our hips before pulling back with our arms to diaphragm.
As coached in our classes, we want the ratio of effort to be a 1:2 work: recover.
Strong drive out – slower back in to recover - Strong drive out – slower back in to recover.

You can also see when Caoimhe has finished her power-phase, she is pausing before beginning the recovery-phase on the way back in.
Notice her grip is loose and at the edges of the handle – enough to maintain a smooth chain-path, she is sitting upright and actively putting her energy into the power and recovery phase.
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Hopefully this advice will come in handy and if you are taking part in our evening classes today, try to use this as an opportunity to practice your rowing technique and how to become more efficient

Congratulations to our owner, Chief of Programming, King of dad jokes and overall boss man on becoming a certified Level 3 CrossFit coach.

Eamon successfully completed his L3 last week, so we can now look forward to seeing how this fresh knowledge feeds into coaching & programming over the coming weeks and months!
Good man Eamon! Never too old to learn!

On a more serious note, less than 1% of CrossFit trainers hold the L3 credential. Those who are qualified have clearly demonstrated advanced coaching knowledge and are committed to a long term standard of continued professional development and accountability.
This certainly makes Eamon's latest coaching badge a whole lot more impressive.
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Our members are in safe hands.

What do people generally expect from coaches in a gym environment?
I suppose that depends entirely on each individual client. However, we expect the highest standard possible.

The purpose of coaching is to unlock people's potential to maximise their own performance, so for coaching to be in any way effective, the coach needs to understand who they are coaching, why they are coaching and what specific actions they need to take in order to help people grow and learn.

At CrossFit Anam, we pride ourselves in our commitment and dedication to make our coaches the best they can be.

We currently have 8 coaches across CrossFit, SWEAT45 and kids/Teens and between them, they have 45+ years of coaching experience and over 15,000 coaching hours.

They are all fun and laid back, but professional. They have a good eye for technique and will quickly pick up on any adjustments that are required and most importantly, they are all approachable if anyone needs some extra guidance!

Our Coaches boast a wide range of coaching qualifications including:

- British Weight Lifting L1 and L2
- CrossFit Weightlifting
- CrossFit Gymnastics
- CrossFit Kettlebells
- CrossFit Football
- CrossFit Masters
- Personal Training
- Healthy Steps Nutrition
- Precision Nutrition L1
- MNU Nutrition certified

We’re 8 years deep in coaching CrossFit and our team are as passionate as ever. They continue to develop as coaches and as athletes alongside our members and we believe that makes our community special.​