Luke Anderson Athlete & Coach

Nearby schools & colleges

Synergy - Ladies Only Personal Training
Unit 3 Robinson Business Park, Pennyburn Industrial Estate

Mc Fadden Personal Training
Unit 16 Rathmor business Park, Londonderry

Better Bodies Fitness
Springtown industrial estate, unit 3 , springtown drive

CSmith Performance Coaching
Lesley Retail Park, Strand Road

MJNFit

BodyMidline Fitness. Level 4 Coach
63 ROSEMOUNT AVENUE. BT48 OHL

Rath Mor Warriors - K1/Kickboxing & Fitness Gym.
15b Rath Mor Business Park, Blighs Lane (Lower Creggan).

Eoin Kenny Personal Training
S.Q Fitness, Unit 16 Rath Mor Business Park

Fortis Training Systems

I Can Help You
21 Clearwater

This page is dedicated to showcasing my clients progress as we work together in achieving their training goals.

Over the last number of years I have practiced and studied health and fitness. I began with a degree in Sports Business, I then proceeded to gain my qualifications in personal training before continuing my education by completing my CrossFit Level 1. Since early 2014 I have been coaching in CrossFit Derry and I am now beginning to share my knowledge through personal training,
My qualifications are

23/04/2018

Barbell tonight will be the last week of snatch waves before changing focus to cleans next week for a 4 week block!

Everyone who’s been attending regularly I’m hoping to see some solid lifting at high % this week!!

Here’s Ian’s 90-95% lift from last week, kids getting strong!!

02/04/2018

BARBELL IS ON TONIGHT @7:30pm

We will be working through a snatch complex.

For this week only drop in’s will be priced @ £5 rather than the normal £7.

Hope to see you there ✌🏽

25/03/2018

Here’s tomorrow nights complex for Barbell Class... anyone beat my 80kg?

12/02/2018

Anyone else find it tricky to get warm these days?

Was playing around with different flows yesterday and made up this little beauty. Keeping the same rough guide you can change up the lunges as you go.

Give it a try and let me know if it helps.... everyone else learn it because you’ll be seeing it soon! 💪🏽

28/12/2017

👊🏽👊🏽👊🏽👊🏽 CROSSFIT DERRY LIFT OFF 👊🏽👊🏽👊🏽👊🏽

Only 2 spots left

On Saturday 30th December you have the chance to max out for the last time in 2017.

I will be running a 90min session @ 11:30-13:00 where we will attempt to hit our heaviest snatch and clean and jerk 🏋🏽 This session is open to everyone in the local CrossFit communities and anyone with 6months or more weightlifting experience. Those who have paid for barbell for the month of December are covered for this session, it will be £5 per person for this drop in session.

The goal is to get a positive energy into the gym and help eachother to make your heaviest lifts ever.

I am setting a max of 20 people for this session, anyone looking to attend could you message me to express your interest in attending! Currently 2 spots left

Let’s make this happen ✌🏽

21/12/2017

The last Monday night barbell session of the year seen the guys practice for next Saturday’s lift off.

Our session:
10min emom: 3 Snatch @65%
Rest
10min emom: 1 hang clean+ 1 low hang clean + 1 clean @65%
Rest
10min emom: 3 split jerk @50-65%

17/12/2017

Only 6 spots left!! Get in contact to secure your spot 🏋🏽🏋🏽🏋🏽

👊🏽👊🏽👊🏽👊🏽 CROSSFIT DERRY LIFT OFF 👊🏽👊🏽👊🏽👊🏽

On Saturday 30th December you have the chance to max out for the last time in 2017.

I will be running a 90min session @ 11:30-13:00 where we will attempt to hit our heaviest snatch and clean and jerk 🏋🏽 This session is open to everyone in the local CrossFit communities and anyone with 6months or more weightlifting experience. Those who have paid for barbell for the month of December are covered for this session, it will be £5 per person for this drop in session.

The goal is to get a positive energy into the gym and help eachother to make your heaviest lifts ever.

I am setting a max of 20 people for this session, anyone looking to attend could you message me to express your interest in attending!

Let’s make this happen ✌🏽

11/12/2017

🔥🔥🔥 BARBELL CANCELLED 🔥🔥🔥

Barbell is cancelled tonight due to the risky driving conditions. I don’t want anyone risking driving in this icy weather.

I am however pleased to announce I’m adding an additional session on Saturday 30th December. See next post for information.

Spread the word, Luke ✌🏽

05/12/2017

🌲 Christmas packages 🌲

3 pt sessions for £75 (normally £90)

Or

6 pt sessions for £120 (normally £180)

Sessions are tailored to your needs and your goals, we chat before we start about what you’re looking for then I’ll do my best to help you get there!

Message me or catch me in the gym.
For anyone looking more or less session please message and we can discuss it further.

05/12/2017

Luke Anderson Athlete & Coach

27/11/2017

Chinese Jerk Training

Tonight’s Barbell class will focus on the Split Jerk, there will be a lot of time spent on drilling feet work then lifting some weights!

This is the last week of this block starting again next week @£15 for the months of December and January or £7 per drop in!

See you tonight at 7:30

https://youtu.be/HQQUEIr5m7A

http://www.hookgrip.com Store Instagram: http://instagram.com/hookgripstore/ Main Instagram: http://instagram.com/hookgrip/ page: http://www.faceboo...

05/11/2017

I LOVE THIS GAME!

Going into the 3rd month of Barbell @ CrossFit Derry and we are getting some nice consistency in our lifts. This month we’ll be continuing to focus on the snatch and building in some squats to get those legs ready for the heavier weights!

01/10/2017

Struggle with double unders?

Tips:

1) stop counting, when you are practicing try and get a rhythm. Have a consistent jump in the one spot, turn your wrist fast at the last second and keep jumping. You might have to do a single in between but you'll never connect them if you don't learn to continue to jump.

2) set timeframes. 30secs on 30sec off for 4/5 rounds. Nothing too much just enough to get you working but not enough for you to lose your cool. If you can go unbroken for the 30sec start counting, then increase your timeframes.

3) try and talk, the best bit of advice I received when learning to double under was try and hold a conservative while skipping. It will allow you to breath and relax while you go for bigger sets.
No-one around to talk to? Sing 🎶 try and get as far into a song as possible unbroken, record it and count back to see how many you got.

4) DO THEM! In workouts give yourself a target and every week or two increase that target by 5/10reps.

How many do you count?

27/09/2017

That's the first month of barbell over, we focused solely on the Clean & Split jerk. Almost everyone hit a PB and if not I'm happy to say they definitely were moving better.

Next Monday starts a new month where we will look at snatch. There are only 3 new spots available for anyone looking to join.

Please get in contact fast as Barbell sold out in 3 days last month. ✌🏽

24/09/2017

MINDSET IS EVERYTHING:
Remember that statement for the periods of time you are feeling demotivated or feel like giving up. Mindset should be considered the deciding factor between success or failure. I will use sporting examples but this can also transfer to diet and everyday life.

When the timer goes 3,2,1 Go.. I bet you've already decided if you're going to push hard, hold back, make excuses or maybe even shave a rep or two? The ability to have positive self talk while breathing heavy can be just the ticket for you to achieve your next goal. If you have the ability to remain positive during your session and keep pushing or even push harder we might see you unlock hidden potential.

Not every situation you encounter in your competitive realm will be positive. Trying to adopt an overinflated positive-towards-everything mindset is going to set you up to fail because our brains just aren’t wired that way. For every positive, there has to be a negative. So, positive realism is about trying to make the best of a bad situation or challenge, but linking that with realistic assessment and action based on your circumstances will help you see results.

Be vulnerable, although that might sound like weakness it most definitely is not. You need to experience failure and allow yourself to fail in order to allow yourself to learn. These people are open to new ideas towards training and are willing to try anything to achieve their goals. They will ask questions to help them get the best out of themselves. I'll always look back to the final of the filthy 150 competition a few years ago where I tried to impress and go unbroken on a pull up workout, it was a team comp. I couldn't get my last muscle up, my forearms were so pumped I couldn't grip the bar, in the last second I tired for the last time to get that muscle up. I fell flat on my back, I wanted the floor to swallow me up. However It was a great lesson, from then on I didn't need anyone else to push me to be better. I let my team down, they couldn't help me. In CrossFit you are out there on your own, you can't rely on others so I'll train to make sure I don't let anyone down again.

Focusing on yourself and being selfish about your training is no bad thing in my opinion. You joined the gym to achieve your goals, if you keep focusing on others you may lose sight into achieving your goals. Are you assessing what you can do to improve yourself or are you trying to help someone who may not have the same feeling towards learning as you. Do everything you are willing to do to achieve your goals now, control the variables you can and don't get hung up on mistakes you made.

19/09/2017

1. starting in a hollow body position actively squeezing your quads and keeping feet together.

2. Sweep feet back and push chest forward. Making this body position as long as possible. Do not mistake this for bending the body into a C like shape.

3. Sweep the feet forward as you begin to lean back and pull the shoulders behind the bar. Think an L shape with a lat pull down.

4. Keep actively pulling yourself behind the bar as you begin to tuck your knees into a high knees to chest/ knees to elbow.

5. Look at your target (the bar), straighten the legs until both feet connect with the bar at the same time and are between your hands.

To connect these reps think of following the steps 5-2 in reverse.

Toes to bar are HARD! Not everyone is going to be able to do these but following the photo progression to the best of your ability, keep hitting your core work and be patient. Hope this can help ✌🏽

02/09/2017

BARBELL IS SOLD OUT!!!

It is with happiness I can say that barbell will begin this Monday @7:30 and with such high demand all spots are taken. Anyone else looking to attend please get in contact and I will advise you on quieter nights you may be able to drop in.

Remember guys it's £20 per month and only those who I have talked to will pay the £8 drop in fee.

See you Monday 💪🏼

19/08/2017

Barbell is starting on the 4th of September at CrossFit Derry.

It will run every Monday at 7:30pm and will continue as long as the demand is there. The price will be £20 a month (4/5sessions depending on how many Mondays in that month) or £8 per drop in session. There are 5 spots left, contact me on here or chat to me in the gym if you are looking to attend.

Sessions will last 1 hour and focus on the Clean and Jerk & Snatch. Hope to see lots of bar slams and PB's over the next few months. ✌🏽

25/07/2017

Yeah we need to let our hair down 👩🏼 every so often, but it is just as important that we are consistent with our training so we can enjoy those nights out even more.
Training 3-5 times per week ✅
Eating fresh foods ✅
Taking your rest days ✅
Getting injuries seen to before they escalate to something more serious ✅
Enjoy the process of getting fit and strong 💪🏽

Happy Tuesday ✌🏽

23/07/2017

🏋🏼 BARBELL CLUB 🏋

I will be running another barbell class in the coming weeks. Looking to focus on clean and jerk, and we will also be snatching.

If you are a new member at CrossFit Derry, an experienced member or even a non member this is for you. We will look at improving technique, build strength and work towards lifting heavier than ever before.

Interested? More information will be posted in the next couple of days or alternatively chat to me in the gym or drop me a message here or on 07935371289.

12/07/2017

Timeline Photos

25/06/2017

REST DAY 🤤

Sunday traditionally is a rest day for most, myself included. You work hard in each session during the week your body deserves the rest.
My Sundays begins with a couple of morning PT's for the guys who work hard in the office during the week and we come in work hard and distress after a long week.

The afternoon is the devoted to eating as much as possible (all good ofcourse) and fitting in a nap 😴 (very important).

Then in the evening I'll continue to eat to build up on any calories I may have missed during the week. Then I'll chill and watch some TV, then I'll jump on the floor for 10-20mins and do some work on areas of tightness.

This keeps the body moving and speeds up the recovery of muscle soreness allowing me to go into the gym tomorrow and work hard again.

If you don't believe in total rest days ask yourself when the last time you trained and gave that session everything? Or did you go at about 70% so I can do legs tomorrow? Aw I'm going a run tonight so want to go lighter on the squats today? Don't be silly, take a day and relax let your body recover.

If you've had the time to read this post maybe you have the next 10mins you could use to do your mobility recovery work? Get into the couch stretch or get on the floor find those areas of tightness. Go get flexy strong 💪🏽

23/06/2017

Last night seen the culmination of my 6 week barbell club devoted to improving the snatch movement.

The guys had the opportunity in week 1 to max out twice, their weights are written below. During the 6 weeks we worked hard to improve everyone's consistency and confidence with the movement. We did complexes and percentage work at sub maximal loads. Then on week 4 and 6 I added a heavy hang snatch and then we finished with a retest of a 1 rep max snatch. Over the course of the 6 weeks everyone managed to improve on their lifts at least once.

I'll let the numbers speak for themselves:

Mark: 57.5kg - 75kg
Rachel: 55kg - 66kg
Megan: 45kg - 50kg
Bobbe: 50kg - 57.5kg
Bob: 50kg - 52.5kg
Adrian: 60kg - 65kg

Huge well done to everyone 🤙🏽

11/06/2017

Keep training simple.

Lots of people have looked at CrossFit on YouTube, researched long tough wods that leave you crippled and feeling sweaty. These workouts are cool and satisfying yes but are they going to get you the results you want?
No, simple.

When it comes to training sticking to the basics will get you fitter faster and stronger. Following a programme designed to hit weaknesses and strengths each week. A good programme will hit each muscle group throughout the week not over straining one in particular. The programme should make you train through each energy system so your body does not become comfortable working at a specific intensity. You can definitely find this on the whiteboard in CrossFit Derry or any other CrossFit box I've visited in N.Ireland.

Using a warm up to work on imbalances and technical faults is a good way of getting that 'boring' work done.
Personally I've struggled squatting since the first day Graham taught me how to squat correctly. I have taken it upon myself to fix this and use warm ups to practice correct form to create a better squat. If you have any niggling injuries or imbalances a warm up is also good way to rehab these injuries so you can then move on to focusing on the rest of your session. Since missing a snatch behind my head a few weeks ago I've been unable to press overhead without pain. A 1kg plate would cause a lot of discomfort and was like mental torture. I seen a couple of specialists and was given exercises to do for a couple weeks. After sticking to them religiously the pain is starting to become less intense and I can finally move 10kg overhead.

So the moral of the story:
1) Work on weaknesses
2) Trust your programmer
3) Don't hide injuries
4) Be a good patient

'The strongest people are not those who show strength infront of us, but those who win battles we know nothing about'

28/05/2017

I have an amazing fix to improving your mobility and movement, MOVE CORRECTLY MORE OFTEN!

Focusing on moving the right way compared to moving the fastest way will in turn make you more efficient when you train. It will reduce your risk of injury. It will bring your wod times down by helping you use less effort on each rep. It will also bring your lifts up, those guys and girls with a healthy balance of perfect mechanics and strength are the ones you are watching on Netflix and YouTube.

Make your body move, make its move to as far as you can push it while looking to maintain perfect form. By listening to your coaches as they tell you ques to help your movement don't be afraid to ask for more help, don't ask what you can do at home. Challenge them 'Hey coach I think I'm in a deep squat but you're telling me lower can you help?' then show them you're listening by performing that squat with perfect mechanics.

When you see someone hitting a big lift or performing 20+ kipping pull ups unbroken and you tell yourself your limitations as to why you can't achieve that. Ask yourself why not? Surely that person had to start from zero, maybe that person has worked for years on that single goal. That soppy saying of 'you can do anything you put your mind to' can be true, maybe your goals are different but your ability to achieve them is up to no one else but you.

It's Monday tomorrow and we all know Mondays are the perfect time to start something new. Pick a movement you suck at give yourself 2/3/4 months and see what you can achieve.

25/05/2017

Lift heavy and often, here's a clip of tonight's barbell class. We are looking at getting a consistent contact with the hips, maintaining a strong midline throughout and getting comfy with the barbell overhead.

Still got a lot of work to do but gotta love the work ethic of these guys 🤙🏽

19/05/2017

Last weekend I completed my Level 2 CrossFit Trainers course. This for me was important as it was not about gaining more knowledge but geared towards improving you as a coach.

My performance was assessed, critiqued and then improved as a result of the advise given by some great coaches from around the world. I'm now looking forward to putting all the advise I received to use for the foreseeable future ✊🏽

Knowledge is important,
Attitude is essential,
But performance is what counts 🤙🏽

15/05/2017

Great first night at Barbell, was fun to see a couple of the guys PB!!!

Everyone left with stuff to work on and now I know what we need to have a look at in the coming weeks. I'm not one for putting pressure on people to PB and by no means do I guarantee PB's. However I can guarantee over the next few weeks their lifting will become more consistent and the snatch movement will be looking far better.

Exciting times ahead 🤙🏽

08/05/2017

Mark made my Monday that bit sweeter with this tonight..

Not just coaching weightlifting over here ✌🏽These sessions where 4 days apart, Mark managed to get his first muscle up after three sessions of practice and a lot of tantrums. Now we will focus on cleaning it up and getting that upper body strong so he can string these together 💪🏽
If you see Mark make sure to say well done, he'll like that a lot 😝

07/05/2017

**Barbell Club @ CrossFit Derry**

Barbell Club will start not this Monday but the following.

Monday 15th May 🏋🏼‍♀️

There are 2 spot remaining for those interested. Any questions you have send me a message on here or chat to me in the box. This is open to non members aswell who want to learn and or improve their lifting.

01/05/2017

**BARBELL IS BACK @ CrossFit Derry**

First block starting next Monday 8th May - Thursday 16th June.

This block will run for 6 weeks focusing on all things snatch, you will get the chance to max out but we are here to improve technical aspects of the lifts primarily.

Spaces are limited so please sign up to secure your spot! Any questions just ask... suitable for all levels 🏋🏼‍♀️

26/04/2017

**Challenge**

Pick a number, try and go unbroken? (12)
-Toes to bar
- kipping/ butterfly pull ups
- muscle ups

Scale down:

-strict pull ups
- kipping pull ups
- kipping L- raises/ toes to bar

Scale up?
Do it all strict

Testing grip and your ability to transition from one movement to another.

Claim ownership or report listing

Videos (show all)

The last Monday night barbell session of the year seen the guys practice for next Saturday’s lift off. Our session: 10mi...

I LOVE THIS GAME! Going into the 3rd month of Barbell @ CrossFit Derry and we are getting some nice consistency in our l...

Struggle with double unders?Tips:1) stop counting, when you are practicing try and get a rhythm. Have a consistent jump ...

That's the first month of barbell over, we focused solely on the Clean & Split jerk. Almost everyone hit a PB and if not...

Barbell is starting on the 4th of September at CrossFit Derry.It will run every Monday at 7:30pm and will continue as lo...

🏋🏼 BARBELL CLUB 🏋 I will be running another barbell class in the coming weeks. Looking to focus on clean and jerk, and w...

REST DAY 🤤Sunday traditionally is a rest day for most, myself included. You work hard in each session during the week yo...

Last night seen the culmination of my 6 week barbell club devoted to improving the snatch movement. The guys had the opp...

Keep training simple. Lots of people have looked at CrossFit on YouTube, researched long tough wods that leave you cripp...

Address

Unit 4- Diamond Park, Pennyburn Industrial Estate
Derry
BT48 0LU

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