Handsome Jay’s Little Brother

31 Mar

Saturday 31st March 2012

Wow a packed first class at Crossfit London with another free strength session this seems to be working really well plus mixed with a skills work shop for those who need a day off from strength.

WOD

A real crippler and this is only half the full WOD. So dig deep and get as far into the wod as possible before the cut off.

5 Handstand Press Ups

10 Knees To Elbows

15 Burpees

20 Box Jumps

25 Ring Dips

30 Pull Ups

35 Press Ups

40 Sit Ups

45 Squats

50 Double Unders

Get some!

 

 

Snatch Surprise.

30 Mar

Todays Crossfit London Uk session was based around the concept of the “snatch surprise”.

The surprise?

You guessed it! An hour devoted to nothing but snatches (the much loved Olympic lift): power ,squat. split, you name it, it was snatched: Did we do pull ups? Hell yes, Snatch grip pull ups!

So what was the workout, ’cause, if you did snatch practice, snatch 1 rep maxes, and god forbide, snatch pull ups, what was the wod?

Well, how does 75 snatches…..for time sound?

Crossfit London UK was the 1st Uk Crossfit affiliate: it is affiliated to BWLA,and holds a license to deliver CPD to members of the fitness industry. We love the olympic lifts and we make sure we teach them to everyone!

Thursday 29th March (evening classes)

29 Mar

Warm up: Sandbag Star run

Strength: Split/push jerk 2-2-2-2-2

Complete 50 GHD back extensions, 50 T2B throughout

WOD: a nasty one

buy in 15 sandbag bear complex then 5 rounds of

10 DB squat cleans

10 burpees

10 heavy KB swings

cash out: 15 sandbag bear complex

Results:

Well done everybody and see you all next week!

Get Olympic Weightlifting: with patient, funny and kind people

29 Mar

The Olympic Lifts ( the snatch and and the clean and jerk) are easy peezy to learn. However,  its still quite a difficult  skill to access quality tuition. Crossfit london is one of the few olympic weightlifting clubs that actively accepts non-lifters and teaches them to snatch from  Scratch (and clean and jerk).

However, even though we run classes in the evening and weekends, not everyone is free then ( some prefer cuddling their partners!) Hence we have decided to run one of our world famous REPS accredited masterclasses in a week day time slot ( 2 to 5 to be exact). For some personal trainers, thursday is a quiet afternoon so its great to be able to pop off and get some extra skills in.

Our next session is Thursday 19 April  2 pm to 5pm

I mention personal trainers and fitness instructors as this 3 hour course has 4 reps CPD points, so you not only get great extra skills, but you prove to your governing body that you are keeping up to date!

This course is open to anyone who is apparently  well. ( normal people, soldiers, mums, sports people, anyone over the age of 18)  If you are very inflexible and very un coordinated ( and not easy to teach!) We will do our best to help you.

For us its essential to teach you  that the lifts are based on a series of easy to learn, progressive drills. Even if you dont get the whole  move, there are still “bits” of the move you can practise on your own. If your squat is lousy, our squat drills will really hep you.

Our coaching is patient, funny and kind.

We only get people  to teach, who can teach and who want to teach.   You get to do all the drills and learn all the skills you need, and you get to practice with a variety of weights. Our bars go from  1 kilo,  7 kilo, 15 kilo 20 kilo ( and there is a stack of weight as well!), so somewhere there is a bar for you.

As always, hit the  “book now” button to book now. (once there look at the tabs on the top and hit the workshop and seminar button)

You get a super ebook to help you learn as well!

Crossfit London was the 1st ever Crossfit affiliate in the UK, is affiliated to BWLA and  holds a  licence from REPS to deliver CPD events to fitness instructors

No need to scale this bad boy of a workout!

28 Mar

A quiet Tuesday night last night, you must have all been making the most out of the weather! Well here’s what you missed out on and you did miss out!

We got a legs WARM! well towards HOT really with 5 sets of 3 Front Squat at a set 70% of 1 RM. This brought us on nicely onto our workout!

We split the class into 2, 2 workouts, 10 min time cap on each and 2 min rest between each workout! NICE!

WOD 1)

21,15,9

Body weight back squat

heavy kettlebell swing

WOD 2)

21,15,9

Ring rows

Rings Push Ups

Why no need to scale!? Because it’s all about bodyweight!

Here’s how the guys did with a combined score of the team, big shout out to Alex for smashing through those body weight back squats!

 

Slight schedule changes from next week

28 Mar

I am currently making a few minor changes to the evening schedule on the booking system. We are working to align the start times of the evening classes in order to give us more flexibility to switch rooms between the WOD class and Foundations ‘on the fly’.

As a result of this, I have to ‘cancel’ some classes on the schedule and recreate new ones. The classes affected are:

  • Monday & Tuesday Beginners (1830 from next week)
  • Monday & Tuesday Foundations (1930 from next week)
  • Wednesday 1800 and 1900 WODs (both 30mins later from next week)

Please do not be alarmed if you receive a class cancellation notice: you have been rebooked on to the new class.

WOD 27 March (AM)

27 Mar

7am WOD:

Strength: Low Bar Back Squat 5-5-5 (pause squats – 3 second hold at the bottom)

Strength: experiment with barbell floor press 3-3-3

Metcon: 10-9-8-7-6-5-4-3-2-1 of bodyweight deadlifts and push ups

8am Foundations:

Strength: snatch 3-3-3-3-3

Skill: push ups

Metcon: 10-9-8-7-6-5-4-3-2-1 of bodyweight deadlifts and push ups

 

Morning classes temporary schedule change (updated)

26 Mar

With Chris, Alex and I away for the next week or so, we have had to make a couple of changes to the morning schedule.

  • There will be no Thursday or Tuesday morning class until the 5th of April
  • There will be no Monday morning class until the 23rd of April
  • The morning classes will be running at 0630 on Wednesdays and Fridays only
We have designated these sessions as Foundations in line with the feedback on the website poll a week or two back. Note: if you normally attend the main classes you are still welcome in these sessions; we can scale UP as well… 🙂

And as an added bonus, Sally is back and running the Wednesday and Friday morning sessions until I return on the 18th.

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