Crossfit Oslo Ambassadors

Hi Crew,

This weeks Blog is a formal introduction for our Crossfit Oslo ambassadors that you have seen helping out our regular staff with the WOD’s on regular basis. They have all put a few words together to help introduce themselves and also added a quick selfie to help you all recognise them at the box.

Ingunn Selvag

Ingunn Selvåg

“Jeg fant Crossfit da jeg lette etter en treningsmetode som ville passe meg bra i jobben som brannkonstabel. Nå er det blitt sporten min også og jeg konkurrerer for Crossfit Oslo.
Tidligere har jeg både klatret og løpt mye – nå får jeg gjort litt begge deler og mye annet på CFO.

Jeg gleder meg til å se ivrige og blide folk på øktene våre. Lurer du på noe, så bare kom og spør!”

Marius Skogsrud

Marius Skogsrud

Marius Skogsrud er 38 år og har har trent Crossfit siden 2011. Han har bakgrunn fra kickboxing, har Crossfit Strongman Trainer Course og vært Crossfit Level-1 trainer siden 2013. Marius er drivende opptatt om hva som skal til av alt fra kosthold, mobilitet og teknikk for å få deg til å prestere optimalt både i og utenfor Crossfit boksen.

10155873_10154146719915557_8362171764715591009_n

Sandra Solbakken Reimertz

Jeg er en 23 år gammel Oslojente som har trent crossfit siden 2012. Jeg har spilt håndball gjennom store deler av oppveksten, men måtte slutte etter en korsbåndsskade. Har alltid vært glad i utfordringer, tøff fysisk trening og det å pushe grenser, og det er derfor jeg er så glad i crossfit. For tiden er jeg osteopatistudent, og jobber som sjåfør for Peppes Pizza og er assistent her på CFO ved siden av. Jeg elsker å jobbe med mennesker og det å kunne hjelpe andre på deres vei mot stadig nye mål. Jeg hopper og spretter rundt her stadig vekk, og om det skulle være noe du lurer på så er det bare å ta tak i meg. Jeg hjelper gledelig til så godt jeg kan :)

Marte Espelien

Marte Espelien

Jeg ble introdusert for Crossfit av en venn og hekta med en gang! Tidligere har jeg drevet med generell styrketrening og utholdenhetstrening, men aldri funnet en idrett som passer meg. Når jeg ble introdusert for Crossfit fant jeg fort ut at dette er noe jeg vil drive med. Det er morsomt og utfordrende for hele kroppen og den mentale biten. Ikke minst er samholdet og stemningen i boxen helt unik sammenlignet med “vanlige” treningssentre. Mitt mål er å bli den beste utgaven av meg selv og å konkurrere.

Utdanning: Bachelor i Idrettsbiologi fra NIH, Personlig trener- og kostholdsveiledning fra Actice Education og Crossfit Level 1 trener-sertifisering.

Jeg ønsker å lære folk hvordan de skal få en funskjonell kropp, at trening ER gøy, og at ingenting er umulig så lenge man vil nok!

 

gaute

Gaute Moseby Engebretsen

 

Idretts bakgrunn fra Friidrett i Spkl Vidar hvor jeg drev med stafett, mellomdistanse og kortere løp innendørs. 

Har spilt amerikansk fotball i 27 sesonger for Oslo Vikings ( 9 NM gull og 14 NM sølv ) hvor jeg også har vært hovedtrener. 

Crossfit entusiast siden høsten 2011 og assistent siden april 2014.

Har vært involvert i frivillig arbeid innenfor idrett i hele mitt voksne liv.

 

Coach D

 

Week 18: Post ‘Murph’ Talk, Grip and CFO Levels Intro

Firstly, let me congratulate everyone that finished the Smolov Jr squat cycle and everyone else that squatted them selves silly the last 3 weeks. I know easter got in the way and disturbed the cycle a little but I am pretty sure everyone had a good go at !

After Mondays Murph Wod I honestly say that everyones squatting was looking strong. The last Wod of the night @ kl20 had to of been the easiest wod I have ever taught. I felt useless because everything was great to watch, especially the initiation of the squat which is exactly why we used the box squat exercise . I am really looking forward to wednesday and seeing everyone PR on their back squat.

bilde

There has been alot of positive feedback after the squat program, so the CFO staff have decided to start to implement a shoulder strength program that will focus on hand balancing (handstand).We will be using Monday, Wednesday and Friday to focus on these skills either pre or post wod. We will be use the well renowned Gymnastic Bodies blue print for mastering this gymnastic foundation movement.

Post Murph Talk…

There was alot of talk after Murph on how to better protect your hands when you come across a wod with high rep pull-ups. First and most important step is to never use tape as this fools the brain that you have a good (strong) grip but really your allowing yourself to slowly relax your hand which therefore leads to more friction and hand tears. There will be a new rule of ‘No More Tape’ being used on the CFO Pull up rig as of today :) because this is causing you major step back in your pull up progress. I personally don’t mind using tape in competition events but the tape leaves an adhesive glue that is very difficult to remove from the bar and effects other athletes that dont use tape.

photo-4

 

Tips and Tricks: I am still seeing a lot of people using the wrong grip when on the pull up rig, so I found a picture to clarify which is the wright and wrong way. The pull up hook grip is the correct way to hold the bar and decreases the friction due to minimal movement under the hand. The false grip (fault) is seen more in competition due to the increased speed that is gained from the grip change but this then increases friction and the chance of slipping from the bar and injuring yourself or others.Try it and let me know how you go!

CFO Levels

Ok :) Here I go on my explanation about levels… Its short and sweet because there is not much that is changing. All the Wods we currently have are remaining exactly where they are. We have introduced a new Level 1 system that will occur downstairs in the yoga room and will be a class for people wanting to start crossfit for the first time and a place where we can go a re-visit some fundamental movements of weightlifting and gymnastcis with our Ninja Coach Nili.

Level 2 is for the rest of you warriors that are there everyday slogging it out on the 2nd floor with Reggae Ray. This will be a fast paced WOD with a focus lean on to completing extra skill work pre and post wod. The is good old crossfit at its best and will allow the athlete to  sharpening up those already solid movements and eat their goats. Oh yeah and to have fun of course!!!

Level 3 (old Rx’d class) has expanded with a extra day on Monday and also extra classes that will be back to back and consist of 1.5 hours of  training time. You will need to be competent in all crossfit movements as the volume is higher and more demanding then normal and a high expectation is put onto the athlete. I will be running these classes myself with the help from the other staff, so if you have any further questions please email me at daniel@cfoslo.no

The CFO team are currently training specifically for the Regionals the next 2 weeks which may cause the level 3 classes to run a little different then normal. You are all welcome to try the class and see what its all about :)

Weightlifting, Mobility and Yoga will be running as normal.

Note: I have attached a copy of the CFO LEVELS pdf. file which is simply a guideline and quick indicator of what areas you need to start focusing on. This is a guideline for Crossfit Oslo members only and has been specially designed for our in house athletes.

‘Strong is Happy’

Coach D