15.06.09
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, Olympic Weightlifting at 8:30 pm by Colin McNulty
Looking for a Crossfit friendly gym can be a frustrating task. When I was looking in London, I put together a long post on all the Crossfit capable gyms near Farringdon, London. It’s about time I did the same for Newport and Cardiff.
When I started working in Newport it was obviously one of my first jobs. Clearly it would be great to find a Crossfit friendly gym on my doorstep, but that was too much to hope for. I also didn’t expect to find somewhere in Newport so expanded my search to Cardiff from the off. Moving to a new town I did what everyone does now when looking for local information: I searched in Google and spent several days phoning and visiting gyms.
It’s probably worth listing here what makes a gym suitable for doing Crossfit? At least in my mind anyway, in rough order of my importance (obviously more of each is better), this is my list:
1. An Olympic weight lifting bar. Eleiko would be best.
2. A modest selection of bumper plates for said bar. By bumper plates, I mean rubber weight plates that don’t break the floor or themselves when dropped from over head.
3. A suitable floor to drop the bumper plates on, with enough surrounding space for safety. Basically, can I do clean and jerks, snatches, thrusters, push presses, shoulder presses etc?
4. A squat rack for back squats and front squats.
5. Somewhere to do deadlifts.
6. A rower, Concept 2 is preferred.
7. Somewhere to run, outside would be best, but treadmills are likely to be the norm obviously.
8. A pull up bar, stable enough and with enough room for kipping.
9. A selection of rubber dumbbells.
10. Boxes to jump on.
11. Medicine balls to throw at walls.
12. Walls to throw medicine balls at! Though I do hate wall balls.
13. None bouncing balls for ball slams.
14. A set of gym rings… yeah fat chance of that.
Armed with my mental list, these are the list of gyms I checked out:
- Peak Physique Gym, Rhymney River Bridge Road, Cardiff, CF23 9AF, 029 2046 2040
- I called, they didn’t have any Olympic lifting facilities.
- Newport International Sports Village, 01633 656656
- I called, seemingly a normal gym, the woman didn’t really get what I was asking.
- Sun Health, Risca Road, Newport
- I visited this small independent gym. It had a lot of potential but was quite cramped with no possibility for olympic lifting.
- Daves Gym, Cardiff, 029 2046 0232
- Again I called, they didn’t have any Olympic lifting facilities.
- The Welsh Institute of Sport, Sophia Gardens, Cardiff, CF11 9SW, 0845 045 0902
- A large complex, but the gym is split between 2 cramped rooms. There were olympic lifting platforms there, but there wasn’t a lot of room and not very Crossfit friendly.
- Elite Fitness, Unit 2, Fairwater Industrial Estate, Norbury Road, Cardiff, CF5 3AU, 029 2055 5272
- This gym had potential, especially with 2 Avanco oly bars, but both were rusty and very obviously bent, which was a real shame. Their video motion capture setup was cool though.
- Train Station 2 (TS2), 14-15 Curran Road, Cardiff, CF10 5NE.
- Aspire Fitness, Sanitorium Road, Canton, Cardiff, CF11 8DG, 02920 23 55 23.
It’s worth mentioning the runner up first, which was Train Station 2 in Cardiff. TS2 has a lot of room and uniquely a 90m running circuit round the outside. It’s also allegedly the home of Crossfit Wales, which is a slightly ambitious title, especially as when I went to see the place, they weren’t doing any Crossfit classes. That’s actually changed now, and I know there is a Crossfit class being run on a Saturday morning, by a certified Crossfit instructor called Dav. I’ve got his number if you’re interested.
However I decided against Train Station 2 primarily because of the oly bar and plates. Whilst possibly adequate, there wasn’t a proper lifting platform and I was concerned about dumping the bar on the 1st floor. Having seen many places by now, I was thinking I’d been spoilt by Crossfit Manchester’s dedicated lifting platforms.
That was when I found what is undoubtedly the best gym in Cardiff to do Crossfit. I’ve mentioned it before, it’s Aspire Fitness on Sanatorium road. I should put the record straight right now: when I mentioned them before I called them a “Globo Gym”. Now when I said that, I meant that they appeared (at least to my inexperienced eye) like most other “normal” gyms out there, and not like a sparse Crossfit gym. I didn’t mean to allude to them being part of a large chain, they are not and the benefit from the very friendly small business atmosphere they have. What really sold me on Aspire however, was the brand new Eleiko oly bar they had, and the very nice personalised lifting platform in the corner.
At the time I looked, they had some dodgy Apollo bumpers that were falling apart (Apollo bumpers do appear to be rubbish):
But they assured me that they would maintain a decent set, and true to their word, they now have a full set of good quality York bumpers: 5, 10, 15, 20 and 25kg:
Off my shopping list of requirements, Aspire Fitness cater for very nearly everything else as well as the Olympic bar and bumper plates. They have 4 power cages (I think they’re called) for doing squats in, plus a free standing squat rack. They have plenty of weight and space for dead lifts; 2 Concept II rowing machines; I think 8 treadmills; a selection of variable sized boxes to jump on; room for floor work like press-ups (push ups for the Americans), skipping etc.
Each power rack also doubles as a pull up station, by hanging on the horizontal bars at the top. They are even cunningly designed for just such a use. The designers were so nice, they thought they’d be really helpful: the knurled the bar! I strongly suspect that most people (like I hadn’t) have never tried kipping pull ups on a knurled bar… take my advice… don’t! It will rip your hand to shreds. Fortunately the second bar at the top, whilst painted with a rough finish, is not knurled and is usable, you just have to move the bar out of the way and put it on the floor.
So pretty much the only thing Aspire don’t have, is a set of gym rings and a selection of medicine balls. They also suffer the ailment that most normal gyms suffer, it’s called mirror-itis. There are far too many mirrors for my liking, but to be fair, they are by no means everywhere and I strongly suspect that just 1 mirror, would be too many for my liking!
However there is really only 1 place to do wall balls, and even then I need to move the bin, fire extinguisher, and ensure no one is using the power rack next to it. There’s no ball slam facilities either. I tried once with one of the heavy basket balls they had, nearly knocked myself out!
Oh yes, they also have an assortment of mysterious devices, contraptions and machines which I stay well clear of, but again, not too many as most gyms have. And as you can see, if you’re prepared to go a bit later, it’s pretty quiet too. This photo was taken about 20:45 :
The point I’m making is that nothing but a dedicated Crossfit gym is going to be 100% perfect for Crossfit, and even then, not always. Aspire is not perfect, but I’d put them 90% there on my “Crossfitoscale” and that last 10% can usually be subbed, as most Crossfit elements can be, e.g. sub wall balls for empty bar thrusters.
So if you’re looking to do Crossfit in Cardiff, or even Newport which isn’t that far away, Aspire Fitness is where I’d recommend you go. They are reasonably priced, but you should measure these things on value, not just price. If you are going to go, say hi if you see me, I’m most often there on a Tuesday and Wednesday around 5-6pm. Or let Pete (one of the owners) know you found them through this blog. Oh and one more thing, if you do see me, don’t hog my oly bar! 
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29.10.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, Olympic Weightlifting at 1:16 pm by Colin McNulty
I thought it was about time I uploaded the couple of photo’s I took of the Weightlifting Club I go to at Bethnal Green, London. This club has been in existence a massive 80 years, since 1928 and has produced literally hundreds of Olympic Weight Lifting champions over the years. It’s located at 229 Bethnal Green Road, London, E2 6AB:
View Larger Map
The power lifting side is well coached by Marting and Ron, and the Olympic lifting side is coached by Giles Greenwood and Patrick Atteridge, both of whom are British champions and more. Pat is European and World masters champion and Giles not only has a Gold medal from the Commonwealth Games, but he holds the British records for Snatch and Clean & Jerk in the heaviest category. That means Giles has lifted more than any other British man ever! I am truly privileged to be taught by such calibre of coaches.
You can see the 3 lifting platforms here and the bulk of the all Eleiko kit they have
Typically you can get 2-3 people per lifting platform, so it does get busy during peak times, but they are normally able to cope. It’s not like a normal gym, you actually have to sign up for an Adult learning course at Bethnal Green Adult Education Centre. It’s a bit tricky to do this I found, but here’s what you need to do, search the Learning Ladder site for Weight and Power Lifting Courses Sadly their website is rubbish and you have to go through each entry to work out what day and when it’s on. In the evenings it’s also only open from 5pm – 8pm. Still if you can manage it, here is where you’ll end up:
This is the main free weights area where the powerlifting goes on. That's Giles Goodwood darting out of the shot.
Tee hee, Giles wasn’t fast enough! You can see at the far end, there’s an area there which is often used as an overspill for the Olympic lifting, and in the bottom right corner is the rest of the smaller weight Eleiko plates.
As far as Crossfit goes, it’s possible to do some Crossfit Workouts if it’s quiet enough, which usually means in the last 1/2 hour before they shut at 8pm. There are 2 rowers but only 1 has the counter working. There’s only 1 pull up station too and it doesn’t lend itself to kipping pull ups due to various sticky out bits, but it’s possible. I’ve done some Crossfit workouts down there, and the coaches and denizens are politely tolerant. Mostly they are happy to see another group of people interesting in Olympic lifting.
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26.08.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 10:29 pm by Colin McNulty
Since I started working in London, I’ve been hunting for a good Gym. I define a “good” as:
- one which has some Olympic Weightlifting bars
- the space and the will to let people use them for Olympic lifting (Snatch and Clean & Jerk)
- has Crossfit style equipment: rower, dumbbells, kettlebells, pull up stations
- close to my flat, i.e. around Farringdon, Clerkenwell, Islington, Euston or the City
- Not exorbitantly expensive.
After spending some time scouring the web, I collated the following list of gyms. It’s included here along with my notes on the ones I visited, over 2 sodden nights pacing the streets of London in the evenings. Obviously the prices were what were given to me at the time:
A. UCL Bloomsbury Fitness Centre http://www.uclunion.org/leisure-fitness/bloomsbury/index.php 020 7679 7221
3rd Floor, 15 Gordon Street
£255 for annual offer anytime membership or 3 months for £115
£200 for off peak offer anytime (excludes 11am – 7pm Mon-Fri) or 3 months for £85
Free induction. “Baz: we have rubber dumbbells ranging from 2kg-40kg and 2 Olympic bars with range of discs on a squat rack and bench press. Unfortunately we do not have kettle bells.”
B. City University, http://www.city.ac.uk/studentcentre/saddlers/join/prices.html
No Oly bars “Free weights to 48kg”
Annual: £370.00 Monthly: £37.50 Direct Debit: £32.50 £6.00 single visit
5 free weight stations. Pull up station. 3 rowers, some bars but narrow, not full length.
C. MAXIMUMS GYM LTD 82 ST JOHN STREET ISLINGTON LONDON EC1M4JN
Wasn’t there !
D. Juno, 61 Turnmill Street, London, EC1M 5PT. 020 7250 3489
Was women’s only Gym, but now appears to have closed.
E. THE CURZONS GYM 55 GRACECHURCH STREET CITY OF LONDON LONDON EC3V0EE – 020 7621 0911
Didn’t visit
F. The Fitness Exchange, 9 Devonshire Sq, London, EC2M 4WY. 020 7626 3161
Didn’t visit
G. Vie Health Club, 122 Clerkenwell Rd, London, EC1R 5DL 020 72788070, viehealthclubs.co.uk “comprehensive free weights area”.
6 free weights areas, some detachable bars, £63/month + joining free of zero to £100 depending on how they’re doing.
H. Aquaterra Premier Gyms, 1-11 Ironmonger Row, London, EC1V 3QF 020 7253 4011
Big swimming pool but small gym, only 2 free weight stations.
I. Slim Jims, 1 Finsbury Avenue, London, EC2M 2PF. 020 7247 9982
Didn’t visit
J. The Health Studio, 1 Pardon St, London, EC1V 0LR. 020 72531223
Actually called Drakes. Personal Training only. Very small place.
K. Chariots, Fairchild Street, London, EC2A 3NS. 020 7247 5333,
Didn’t visit
L. CUTLERS SQUASH & GYM CLUB LTD, 020 7614 4275, LAMBS CLUB, 1 LAMBS PASSAGE, ISLINGTON
LONDON EC1Y8LE – 020 7614 4275
Didn’t visit
M. CHAMBERLIN & GRANT LTD 1 FINSBURY AVENUE CITY OF LONDON LONDON EC2M2PF – 020 7247 9982
Didn’t visit
N. KINDER GYM (UK) LTD 20 LINCOLNS INN FIELDS CAMDEN LONDON WC2A3ED
Didn’t visit, suspected it’s a kids gym
O. Citypoint Club, Citypoint, 1 Ropemaker Street, London, EC2Y 9AW. 020 7920 6200
Didn’t visit
P. Body Reform, Cousin Lane, London, EC4R 3TE. 020 7283 3728,
Didn’t visit
Q. Fitness First Plc, 60-63 Bunhill Row, London, EC1Y 8QD, 020 7490 3555
Wouldn’t let me in to see the place as there were “no membership consultants available”.
R. Holmes Place Plc, 33 Bunhill Row, London, EC1Y 8LP, 020 7448 5454
Now Virgin Active. 2 Oly bars with possibly the room to use them, however rather light on available weights to use them. Don’t think there was enough for a decent dead lift for example, not without using every weight in the place!
£83/month for a 12 month contract.
£89/month with no contract, but can use any Virgin Gym (bar a few exceptions).
£40 joining fee
S. LA Fitness. 20 Little Britain, St Pauls, London, EC1A 7DH. 020 7600 0900 http://www.lafitness.co.uk/
Swimming pool, some free weights but all metal plates. 10 rowing machines.Club Peak (12 month) RRP: £46 / month
Web offer: £40 / month (12 month contract)
Pushed a “Quick Start” booklet at £30
T. Virgin Active, 333 Goswell Road, London, EC1V 7DG, 020 7014 9700
Didn’t visit
U. VIRGIN GYMS LTD, 9 CHEAPSIDE, CITY OF LONDON, LONDON EC2V6AT
Didn’t visit
V. 121 GYM 160 CITY ROAD LONDON EC1V2NP, 020 7336 0466
As their name suggests the 121 Gym offers a personal trainer service for its members. Appointments must be booked in advance and each session costs £40. They are located within the Complete Health Care Centre.
You may notice that the first 2 gyms are University gyms. This is a great tip as many people don’t realise that University gyms are typically open to the public too. Not only are they generally cheaper than “normal” gyms, their off-peak times are the wrong way round too. Given that students are typically in the gym during the day, when they should be in lectures(!) and in the bar in the evening, their off peak time is evenings and weekends, which makes them even cheaper. UCL for example is currently £200 for a years off peak membership!
However, on Thursday last week, I found the hidden gem: Bethnal Green Weight Lifting Club, which is less than 2 miles away from Farringdon. Not only do they have 3 pukka weight lifting platforms, 10 Eleiko Oly bars, loads of Eleiko weights, plus they have rowing machines, about 10 power lifting stations, loads of dumbbells. I need to confirm it, but I understand the cost will be £40 for a 13 week term at 1 night per week. That’s a bargain!
But even that’s not the best bit, I went this Tuesday evening and was coached in my lifting by the current British Olympic weightlifting record holder in the Snatch and Clean and Jerk and the 2002 Commonwealth Snatch gold medal winner: Giles Greenwood. His over 105kg weight record is 180kg (396lb) Snatch and 207.5kg (456lb) C&J. Just to put that in perspective, I can’t even lift 180kg off the floor, let alone throw it over my head!
On top of that, I also met Patrick Atteridge, a former British, European and World Masters Weightlifting champion and Masters Olympian. For example, again in 2002 Pat won Gold at the World championsips. Pat was telling me that Bethnal Green Weightlifting club has produced 241 champions in the 80 years it’s been open!
So basically, I’m as happy as Larry. 
I can do all the weightlifting I want, coached by champions, on my doorstep, it’s cheap as chips and I may get to introduce some of them to Crossfit too, you never know.
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