4 Weightlifting Myths For The Ladies Explained

Myth 1: LIFTING “HEAVY” MAKES YOU BULKY.
Females have much lower testosterone levels than men (15-20 times lower) so hormonally speaking it is much more challenging for women tobecome ‘jacked’.

Myth 2: MUSCLE CANT TURN INTO FAT.
Fat and muscle are completely different tissue types so even if you decrease your training load the muscle wont suddenly turn into fat. Ifyou lose some of your hard earned muscle mass, you’ll burn fewer calories per day.

Myth 3: CARDIO BURNS MORE FAT.
We have members all the time saying that they need ‘more cardio to lose fat’ but if you want to burn fat head directly to the squat rack. Weightlifting increases the baseline number of calories you burn each day and as muscle is a very active tissue, the more muscle you have the more energy you will burn.

Myth 4: STRENGTH TRAINING IS DANGEROUS.
Anything is dangerous if you do it incorrectly. Strength training is no exception. As long as you listen to our coaches and learn correct technique on the basic movements weightlifting is very safe!

Want To Maximise Your Training Performance?

We all know that accessory work can be a pain. For most of us, we hold off on accessory work until after we have finished our session. Most likely you’ve just done some heavy lifting and/or a workout that has your heart thumping through your chest and you shirt soaked in sweat.

At Vogue Fitness we are here to tell you to NOT neglect accessory work!

Accessory movements such as hip extensions, split squats, good mornings, etc. are really effective if you want to see your true potential in your strength. They really do reinforce good positioning, make sure specific muscle groups are working properly and help to work stabilising muscles.

Even the very best athlete will finish a workout and call it good, shrugging off the accessory work as something they can do another time. This has been something that has changed dramatically over the years. As fitness (especially CrossFit) has evolved athletes have put a larger emphasis on pre ‘workout’ accessory work. This undoubtedly will leave your body feeling much better and your muscles firing correctly.

If you fall into the category of someone who shrugs off accessory work, we need you to change up your routine. Get to the gym early and begin your session with some good old accessory work. This will promote blood flow, activate specific muscles, reinforce good movement and most importantly, make you better!

Not sure where to start? Grab a coach and ask them. We are here to help!

6 Awesome Christmas Holiday Gift Ideas

Christmas gifts can be difficult to buy for your friends, family and partners so we have come up with a list of 6 great ideas for you to consider when looking to buy the perfect gift.

Vogue Fitness On Ramp – AED 300

Get your friend or family member involved with CrossFit by booking them into their own private intro session. Simply email [email protected] or visit our front desk and we will take care of the rest.

Mobility Tools – AED 50-150

Keep your buddy lose and their body functioning with some of our mobility tools.

Vogue Fitness PT – AED 3000-3500

10 personal training sessions with one of our world class fitness coaches. The fastest and most effective way to fitness.

Nutribullet – AED 150-300

The Nutribullet is a great option for mixing up post-workout shakes, smoothies, and other healthy drinks.

CrossFit Yas Merchandise – AED 50 – 150

Shakers, skipping ropes, hats, vests, tee, shorts, wrist straps and grips. We have you covered!

Sports Massage –AED 300-500

Give the body some TLC with a deep tissue sports massage to rid the body of aches and pains.

Learning Made Simple

When you perform a movement incorrectly and a Vogue coach approaches you and wants to help you understand what you may have done wrong, what is the simplest way for you to learn?

Words, videos or physical cues?

Our members learn in three different ways – verbal, visual and physical. We believe that understanding the easiest way for you to learn WILL benefit your fitness. When a coach approaches you and wants to help, you can always reply with: “show me”, “tell me”, or “help me”.

Here is an example: You miss a snatch because you didn’t get your head through fast enough and your turnover was slowed down because of it.

Verbal Coaching

You missed but you are unsure what you’ve done wrong, coach Klaus tells you to “punch up on the bar and get your head through faster”. You try again and do as Klaus says and you get the lift. You listened, took on board the instruction and understood what was required to do by his verbal instructions.

Visual Coaching

This is very common here at Vogue as English for many is a 2nd language. When you’ve performed something wrong but don’t understand what coach Klaus means when he’s telling you something, simply ask for them to perform the mistake and then the correction for you. If seeing somebody else do something correct is not enough, take a video of yourself and watch what you’ve done wrong with one of our coach’s assistance.

Physical Coaching

If neither of the verbal or visual are enough, ask a coach for help to get into position or help performing the movement.

In summary make sure you understand why the correction was made, educate yourself and absorb someone else’s knowledge.

Discover what the best and most effective way for you to learn is and let your coach know what works for you.

The 2017 CrossFit Season

The 2017 CrossFit Games schedule has been announced and the season is fast approaching!

THE OPEN –| Feb. 23 – March 27

We kick off 2017 with the CrossFit Open. 5 workouts over 5 weeks. Don’t think, just go hard!

Five Weeks
17.1: Feb. 23 – 27

17.2: March 2 – 6

17.3: March 9 – 13

17.4: March 16 – 20

17.5: March 23 – 27

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score.

Logging your score will allow you to see where you are at with your fitness against your buddy in the gym, the CrossFit community of Abu Dhabi, The UAE, The world and of course Elliot Simmonds, Jamie Greene and the rest of your Vogue coaches. Sign up. It really is AWESOME.

What Happens Next?

THE REIONALS June 2-4, 2017

Here in the UAE we fall into the ‘Africa Region’ and the top 10 males, females and teams head to the next stage. THE REGIONALS. The Regionals see the Africa Region team up with the European Region to form the Meridian Super Region.

The fittest in the Meridian decent upon Madrid, Spain and the Caja Mágica stadium for three days of heavy lifting and serious fitness. This happens from June 2-4, 2017.

In Madrid we will discover from 40 males, 40 females and 30 teams who the 5 fittest are in this region and these super humans proceed to the 3rd and final stage of identifying the Fittest On Earth…The 2017 Reebok CrossFit Games.

THE CROSSFIT GAMES – August 1-6

The 2017 Reebok CrossFit Games will be held at the Alliant Energy Center in Madison, Wisconsin. The Games is one week of fitness tests that will blow your mind. A ruthless test that only the fittest and most resilient athletes can endure. Live on ESPN we discover who really is The Fittest On Earth.

Yas, the Individuals took the lead!

This past Saturday saw our first Individual Member Throwdown which took place in The Arena. We absolutely love to create such events focused on fitness and fun and we truly hope you enjoyed it as much as we did. Events such as this are the perfect opportunity to see how you are all progressing and to show you that hard work pays off!

Our Head Coaches Elliot and Antony put on a great spread for you designing workouts to test you and push your physical and mental boundaries. The entire event ran seamlessly with awesome tunes all afternoon from our DJ.

Head Coaches Elliot & Antony on organising the Throwdown:

“We have done many Team Throwdowns previously and people have loved them, but we knew from classes that people were ready for this next challenge. We wanted to see if the members were ready to bite the bullet, as it is scary to compete as an individual. One month before the Open it was perfect time to see where everybody’s fitness is standing.”

Just a few reminders of that day.

The 4 events for Scaled were :

WOD 1 “Show&Go”

7 Minute AMRAP

25 KB Swings

25 Burpees

Our winners:

Farris Kattan – 176 reps

And our little champ from Ladies : Sumaya Ibrahim 143 reps

WOD 2 “Hang tough”

In 6 minutes establish a 2 rep max Hang Clean

Our winners :

Pedro Cruz – 205lbs

Eli Mouchard with 140lbs

WOD 3 “Dumbell assault”

10 Minute AMRAP

15 Cal Assault Bike

12DB Deadlift

9 DB Frontsquat

6 DB STOH

Our winners :

Oli Chilton – 256 reps

Eli Mouchard 158 reps

Final:

20 Cal Row

21_15_9

Thrusters/Box Jump Over

20 Cal Row

Oli Chilton – 05:15

And our Serbian Boxer/Front Desk Champ: Ivana Savic – 09:00

The 4 RX events were:

WOD 1 “Gymnasty”

3 rounds for time:

30 alternate DB Snatch

20 HSPU

10 TTB

Our winners were:

Masoud – 07:55

Joanna Luis – 07:54

WOD 2 “It’s complex”

Establish a max Clean+Front Squat+Jerk

Our winners were:

Alex Zachran -275lbs followed by Dion Collier with 265lbs

Joanna Luis/Cammy with 175lbs

WOD 3 “Gassed”:

8 Minute AMRAP

32 Double Unders

16 Wall Balls

8 Cal Row

Alex Zachran – 263 reps

Joanna Luis – 271 reps

Final

15 Snatches

15 Pull Ups

10 Snatches

10 Chest To Bar

5 Snatches

5 Bar Muscle Up

Our winners were:

Alex Zachran – 03:38

Joanna Luis – 05:15

The following members all qualified for ou r final: That was our finalists :

Male RX Final: Marwan Al Krewi, Kareem Kowalty, Masoud, Dion Collier, Alex Zachran

Male Scaled: Oli Chilton, Farris Kattan, Pedro Cruz, Graham Murphy, Jonny Makin, Hamed Al Hammadi

Female RX: Monika Bazydio, Cammy Wright, Joanna Luis, Dara Kayyali,

Female Scaled: Ivana Savic, Carly Brailsford, Eli Mouchard, Rabab Mandany, Denise Chance

Our Teens were also represented with Hamad, Paige, Aiden and Barbaby. They rocked and we are so proud of them! It was great to see you guys fighting for those reps.

Then to end the day in true Vogue Fitness style, we all gathered around for BBQ and heaps of food. We can’t thank you enough for your presence and we can’t wait to organise the next one! We have already heard that our Head Coaches have are conjuring up their next one…

But first…….. the 2018 CrossFit Open and our Sunday Showdowns!