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CrossFit DHM Unit 6, Rennys Lane ,Dragonville Ind Est, Durham, DH12RS

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Blog

Welcome to my blog

 

This is the blog of Dave Ranson, owner and head coach of CrossFit DHM, Durham.

 

 

By dave ranson, Feb 21 2019 08:15PM

Today we're doing a 21 minute AMRAP


It's to celebrate our Sky Diving Instructor @flygirlmeaks taking the next step in her life and moving to further her career in the USA, Good luck Shell




If you have any questions please pop them in the comments and I'll answer them for you.


Are you ready to make the change?


Contact us today to arrange your free trial


By dave ranson, Dec 17 2018 09:29PM

I read a piece today, unfortunately, I don't remember who the author was, he was talking about training and one particular thing struck me.


It made me stop and think because what he said is how I feel. I haven't always felt this way about the subject, but I'm still learning, that is why I read so much stuff that when I want to recall a writers name I draw a blank.


So to paraphrase he said " I don't want people to judge my workouts by how tired they feel afterward"


When I started programming for CrossFit DHM I used to try and pack in as much as I could, we still worked hard to maintain quality, but more often than not we missed the focus of the workout.


Over years of training and programming we have refined our selves and now focus on quality over quantity, now every session I write has a specific outcome in mind, and it is never just to make people feel tired at the end...


My old programming would always have a warm up, a strength component and a MetCon to finish off.


Now I realise this is not optimal for the majority of my members.


On strength days we now do strength, we like to combine strength days with technique or skill work if time allows.


On Metcon days we do Metcons, again if time allows we like to put some skill work in.


The biggest mistake I see is people trying to cram in too much. If you look at your session plan for the day and it is too much you will mentally under commit to the work you are about to do, your mind will slow you down, stop you going as heavy, or make you rest longer because it knows the workload is too great.


When you program the correct amount of work you can give 100% to the session and that is when you will make the biggest gains.


So next time you plan something and someone says lets "just" put this at the end as a finisher, be sure it matches your goals for that day.


If not it may be too much and slowing down your progress...


Stay strong Dave


By dave ranson, Nov 26 2018 08:12AM

Perform one of the Benchmark Girls

 

Either Isabel or Grace

 

We will scale all movements and weights to ensure EVERYONE gets the same benefit from the workout.

 

 

 

Are you ready to make the change?

 

Contact us today to arrange your free trial

 

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#crossfituk #ukcrossfit  #community #durham #crossfit

 

#gym #gymlife  #happygym #happyplace #testimonialtuesday #stayradical

#fitnessisrented #payingtherent #hardworkpaysoff #nobodycarestrainharder

 

#makethechange #makethejump

 

www.crossfit-dhm.co.uk/1




By dave ranson, Nov 14 2018 09:20AM


Last night I attended a Mental Health Awareness Course at The Beacon of Light, the charity foundation set up and suported by SAFC


Learned loads and now have some strategies to spot people who may be suffering from Mental Ill Health and some things we can use to support them.


By chance CrossFit published a great piece about depression on their CrossFit Journal website




https://journal.crossfit.com/article/dull-cecil

By dave ranson, Nov 13 2018 09:33AM

Where?

We hold it at CrossFit DHM at Dragonville Ind Est, Durham.


When?

Tuesday and Thursday 7am & 9:30am


How much is it?

It costs £5 per session, pay when you come in




What do we do?

That's THE question.


We keep it different every session, we combine lots of bodyweight exercise, light weighted exercise and cardio exercises.


We change how long the workouts last, todays is a long one, lasting 29 minutes....

Some days we might do Tabatas ( 8 x 20s Work 10s Rest )

Some days we do 5 different workouts 3, 4 or 5 minutes.


We work really hard to make every day feel different, that way the body never gets used to what your doing and is constantly adapting.

By dave ranson, Nov 12 2018 09:17AM

Looked like a great event at the Rainhill Trials again at the weekend.


Hopefully I'll get down to one to watch soon....


Well done to every one who took part.


I had two athletes compete, both did really well and more importantly really enjoyed it.


Well done Lee and Michelle, we're proud of you.



By dave ranson, Apr 9 2018 01:52PM

I was asked yesterday about doing a "Paleo Challenge" again soon.


The short answer is no.


This answer deserves a little explanation, we have run several , probably around 10 "Paleo Challenges" or "Healthy eating"


The results we have seen during the challenges have been superb, with some good weight loss being achieved, but more importantly improvements in body composition.


So why are we not doing more, if they have been a success?


Because I don't measure success in the short term, I don't place a massive value on it, what I want to see is long term success.


To me this means, finding a balance, a healthy lifestyle, making sensible healthy choices MOST of the time.


The idea of the challenges to me is to introduce ideas showing you how to be better and healthier, the reality is that for most people it is seen immediately as a short term thing, with people taking it too far, being fanatical about it knowing in there mind that after the challenge they are going to return to eating "NORMAL"


No more short term extreme challenges, moving forward we are ALL working towards permanent change and improvement in health and well being....


By dave ranson, Sep 30 2014 11:06AM

Tonight see's the first session of our new Power Lifting Club


8pm - 9pm

Free to CrossFit DHM Members

£10 drop in fee for non-members


We have managed to secure Jim Dulling to coach.


Jim's Powerlifting credentials are impecable


His latest comp was IPF Master World Powerlifting Championships 2014 where he placed a fantastic 6th with lifts of 190k Squat, 155k Bench Press and 235k Deadlift........


Not only is he a world class power lifter, he is also a world class coach and chairman of Durham Power Lifters a club that he has helped grow to the point they can take no more members.


By dave ranson, Sep 27 2014 07:12AM

Early morning "On Ramp" sessions.........


Then


10:00 - 12:00 Open Gym

10:30 Benchmark - EVA even for a benchmark girl Eva is nasty.......


Looking forward to seeing how many teams we have in today for the Team Series


Good luck guys and have a great weekend


Dave