Another great i-course

29 Apr

Once again the Crossfit London i-Course demonstrated why it is the number one workshop to begin or develop your Crossfit journey.

While the rain soaked London, we drenched our participants in drill after skill enhancing drill and dripped quality movement into their muscle memory. We had a super range of all sorts of abilities, but everyone always gets to learn.

Many so called “teachers” approach Crossfit instruction from the point of view of showing how great and  tough they are. Crossfit London always focuses on developing the teaching drills that will improve you. We seem to offer a unique mix of the real understanding of quality movement, the ability to break movement down into bite-sized drills,and the ability to explain those drills with a lively mix of humour and colourful analogy. Uur instructors are, of course, great and tough too!

If you are preparing for your Crossfit certification, this is an ideal place to start. As it has a total of 7 reps CPD points (4+3), it’s great for REPS accredited fitness instructors. As it taught by some of the best teachers around, it’s also ideal for absolute beginners.

Tabata Time

28 Apr

Saturday 28th April 2012

Not long now when we will be basking in glorious hot sunshine. I am really looking forward to the heatwave and Indian summer and getting to play in our garden. But in the mean time we are stuck in the gym and making the most of it.  The free strength/skill session seems to be really working well. There has not been a single class where we have not seen a PR or someone making excellent progress in a skill.  While its not broken we won’t be trying to fix it.

WOD

Tabata Time

8 sets of 20 seconds work 10 seconds rest for: Press Ups, Sit Ups, Squats, Burpees.

Brutal but beautiful. (c)

 

Thursday 26th April (evening classes)

26 Apr

Warm up: deadlift/power clean drills

Strength: 3 deadlifts and 3 hang power cleans with approx 90% power clean 1RM

7 rounds with 60sec rest in between

if the bar is dropped penalty of 5 burpees

Pre-WOD warm up: 1min row for distance

4mins row for distance

WOD: ‘Jackie’

1000m row

50 thrusters (20kg)

30 pull ups

Results:

Well done to Connor and John successfully completing their first ever class, Adam for graduating from the foundations and everybody else who came to the class and survived.

See you all next week!

WOD 26 Apr (AM)

26 Apr

Strength: dynamic effort deadlift 12 x 1 and w.chins 1RM

Assistance: ring dips 3 x 6-10

Skill: KB swings (beginners focus on technique through to advanced adding bands)

Finisher: handstand/headstand practice

25 Apr

As the weather wrecked my running based wod plans, tonight at Crossfit London  we had a late substitution of the today’s mainsite wod, (with a lot of Subs)

J.J.

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Do you want strength or conditioning with that sir?

25 Apr

So….

Barbell Gymnastics last night were:

5×2: 1 x hang snatch

1 x OH squat

1 x Snatch Balance

1 x OH squat

this was performed at about 65% 1 RM, IDEAL Weight to use the heels down drill to ensure hip extension before ankle extension.

THEN…. MWOUHAHAHAHAHA!

15,12,9

Deadlift 140/90kg

4 x lateral jump burpees

(8 min cap, 150kg x 3 buy in to permit RX’d weight during the workout, REGRESSION: scale minimally but make sure you can do 3 good T&G reps at the weight. 5 Burpee on the spot penalty for dirty reps).

Now gang, you did not like this workout did you!? I think mostly because none of you are strong enough to have made it a METCON so for most of you, last night was all strength! Therefore….

Then we finished up with some regaining midline exercises, TURKISH GET UPS! Firstly by numbers, then as many reps as possible in 5 mins (alt sides).

Great job for digging deep in the workout last night everyone, and for those of you that are regulars to my class, your snatching is already improving!

Post times and loads in comments!

Monday 23rd April (PM) Angie with a Twist

24 Apr

Warm up

Squat

Burpee

Knees to Elbow

Swing

Lunge (alternating)

10 reps of each x3

After a quick drill run through I asked you to build the intensity over the 3 rounds.

Nice and warm.on to the tough bit.

Angie but twisted.

So we all know Angie destroys the soul….100 reps straight of each is enough to make anyone depressed so I gave it a make over. (I have used this before having seen it on a site but I can’t remember where??)

Pull ups

Press ups

Squats

Sit ups

10 reps in this order x10

So you’re still doing the same amount of reps.

The fastest time was Alex Minshall who smashed it in just under 16 minutes, Awesome work mate.

Kathy and Farazz although having just graduated from foundations put in sterling efforts, needing very little scaling. We hope to see you next week for more main class fun.

Since you were all so good I handed out a little Sally stylee reward in the form of a dumbell push press for 30 seconds and a hold for 30 seconds, 30 second rest then repeat. Sadly there was no one calling out hell yeah for a third round so we left it there. Probably a good thing though!

Well Done Crew, Same time next wk?????

 

WOD 24 Apr (AM)

24 Apr

7am

Strength: Box Squat 1RM

Assistance: assisted glute ham raises 3 x 10, band good mornings x 50

Metcon:

1 minute of max reps walking overhead lunges (men 20kg/women 10kg), 50 seconds rest

1 minute of max reps of weighted pull ups (men 12kg/women 5kg), 40 seconds rest

1 minute of max reps walking overhead lunges, 30 seconds rest

1 minute of max reps of weighted pull ups, 20 seconds rest

1 minute of max reps walking overhead lunges, 10 seconds rest

1 minute max reps of weighted pull ups

Post total reps to comments.

8am Foundations

Strength: deadlift 5-5-5

Strength/skill: pull ups

Skill: lunges/overhead lunges

Metcon:

1 minute of max reps walking overhead lunges (men 10kg/women 2.5kg), 50 seconds rest

1 minute of max reps of pull ups, 40 seconds rest

1 minute of max reps walking overhead lunges, 30 seconds rest

1 minute of max reps of pull ups, 20 seconds rest

1 minute of max reps walking overhead lunges, 10 seconds rest

1 minute max reps of pull ups

Post total reps to comments.

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