Is Hot & Cold Therapy Worth the Hype?
With Embr opening in Berkhamsted, there's suddenly a lot more conversation around ice baths, saunas and recovery.
Rob Lang · 2 August 2026
Read the articleKnowledge Hub
Useful reading for anyone who trains
Straightforward, evidence-led articles from the coaching team at Grand Union CrossFit – training, nutrition, recovery, mindset and everything in between.
Latest articles
Mindset 4 min read
Am I Losing Fitness? Why Some Training Days Feel Harder
Heavy weights, no engine, movements gone? A bad session rarely means lost fitness. Here's why performance dips – and how to judge real progress.
Rob Lang · 21 October 2026
Beginners 6 min read
Gyms in Berkhamsted: How to Choose the Right One
An honest guide to the kinds of gym you'll find in Berkhamsted – big leisure centres, small studios, private pods and coached group gyms – and how to work out which one actually suits you.
Rob Lang · 18 September 2026
Beginners 5 min read
Is CrossFit Safe for Kids? A Berkhamsted Coach Explains
The question every parent asks before their child's first session – answered honestly by a CrossFit Kids coach, covering weights, growth plates, injuries and what a children's class actually involves.
Wendy Blanton · 17 September 2026
Mindset 5 min read
What Happens to Your Fitness When You Go on Holiday?
Heading off for two weeks? Here's what actually happens to your strength, fitness and mindset when you step away from the gym – and why your first session back always feels harder than it is.
Rob Lang · 18 August 2026
Nutrition 1 min read
How Much Protein Do You Really Need?
Cut through the noise. A practical guide to protein targets, timing and simple ways to hit them without weighing every meal.
Jenna Nicholls · 18 June 2026
Training 2 min read
The Benefits of Strength Training
Strength work does far more than build muscle. Here's what regular lifting does for your bones, metabolism, mood and everyday life.
Rob Lang · 4 June 2026
Recovery 1 min read
Sleep: The Most Underrated Performance Tool
No supplement, session or recovery gadget comes close to what an extra hour of sleep does for your training. Here's how to get it.
Jenna Nicholls · 20 May 2026
Beginners 1 min read
What to Expect in Your First CrossFit Class
Nervous about walking in? Here's exactly how a class at Grand Union runs, what to wear, and what nobody expects you to be able to do.
Rob Lang · 6 May 2026
Injury Prevention 1 min read
Five Warm-Up Habits That Keep You Training
Most training setbacks are avoidable. These five habits take ten minutes and dramatically reduce the niggles that cost you weeks.
Rob Lang · 22 April 2026
Browse by category
Training
Programming, strength, skills and getting more out of every session.
Recovery
Sleep, rest days, mobility and the work that happens between workouts.
Nutrition
Practical, no-nonsense food and fuelling advice for busy people.
Mindset
Motivation, consistency and the mental side of training.
Injury Prevention
Warm-ups, technique and staying healthy for the long haul.
Member Stories
Real journeys from the people who train at Grand Union.
Local Partners
The Berkhamsted businesses we work with and recommend.
Events
Competitions, socials and everything happening at the gym.
Beginners
Everything you need to know before your first class.
Coaches' Tips
Short, useful coaching pointers from Rob, Jenna and the team.
For parents
Thinking about CrossFit for your child?
Safety, what a kids session actually involves, ages, kit, times and costs – answered in one place by the coaches who run the classes.
Read the CrossFit Kids parent FAQs