That was my tag line. Something that went above and beyond the call of duty. It came to be known as individualisation. But meant so much more, recording everything knowing as much as possible about every member, making sure that each person was training the things that they needed to train to get them progressing as an athlete.
Technique is everything I drill it in at the start, mechanics and core control. It’s a must, friends don’t let friends lift with bad form. My number one priority when you come in is your safety so its so important that you are always in a good position, know what that is and know how to get into it.
I predominantly focus on programming strict movement as I see that we have a short amount of time to train in the day and see it best served with practicing strict movements that have the most carry over to your compound lifts and general performance. Being able to do a good amount of pullups with good form will give you a strong stable upper back which will help you squat more.
As a male or female member you are encouraged to train towards competency in performing bodyweight movements as it shows command of total body and your core control, bracing and tension double figures for men and single figures for women are sufficient. Being confident with the compound lifts is a must.
It is not enough to be strong you must be able to suffer, to get out of breath, to push yourself hard. Developing and maintaining a strong mentality is integral to #BOBSGARAGE. You are encouraged to try your best, to work hard and to push yourself don’t be scared by this as you may come out the other side a changed person with more confidence and motivation then you had, had before for your life outside of the gym.
More than just a gym you will form strong bonds with the people you train with as they may encourage your through your toughest times when training and be the helping hand when you feel today I just can’t do it today.
Every person is treated as an individual here. I have a pragmatic approach. I make sure your training is structured and well thought out. The key difference to my gym to others in Scotland is that it’s the only individualised CrossFit gym. What that means is that your not constricted by following 1 group program so that you get the training you need. We follow a weekly conditioning program which we do after our individualised strength work but the emphasis is on the individual.
You may have injuries or movement issues. I encourage all my members to face these head on and not to stick their head in the sand when it comes to pain, and injury. I will work extensively with other practitioners to help you rehab any issues and progress from what ever it is that is stopping you becoming the strongest, fittest and best you can be.
How to begin your journey & What to expect at the start
To begin all you need to do is take your free trial session and book into a class that best suits your diary. Because of the way I train my athletes they are capable of following their program while I spend time with new members walking them through mechanics, bracing and bodyweight movements.
What you should expect is to be taken through the basics first, to be shown the correct mechanics, and to be eased gently into our training methodology and be given a strong foundational base to then build on.
There is a beginners class every Saturday at 9am if you don’t feel comfortable working out with others at various levels.
Alternatively you can book a private 1:1 to take your through your foundations as well.
Use the link below to book your first class. Sign up take a trial membership and then book a space in one of the classes in the calender.
Classes are kept small at up to 7 people as I focus more on quality over quanitity.
We are going for max effort here, elevate your rear foot, and bring that back knee down vertically then up again, that’s 1 rep, do 10 then pause at the bottom just before your knee touches the ground and hold for 10seconds.
Once you have done that continue on and do another 10reps again hold it for 10secs at the end of those next 10reps.
Keep going to failure on that leg then immediately switch to the other leg. Rest for 2mins then complete a further 2 times. Alternate starting legs
15 kb swings Russian 24/20
10 strict burpees
Seal crawls 5mins
Rope climbs 10-20reps
Supermen holds 30:30 x8
Conditioning (optional as active rest day)
10 Burpee pullups
40m sandbag run
Every 2nd minute for 14mins
5 hang power cleans 70/40kg
4 box jumps
Only 1 person can work at the same time, you may not move on till the first exercise is complete. Run must be done together.
do 1 squat take 1 breath do two squats take two breaths. And so on
weight for this 50% of 1rep max
5 sternum to bar pullups
Every 2nd minute for 16mins
2 front squat
Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.
10sets of 30 sec bar hangs with 30sec rest
Work seated, band assisted, weighted, holding onto rig,
For 5sets of 10reps alternating left to right
20 wall balls
15 kb swings
In a 12min time cap
100 strict burpees
Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.
For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.