WOD 31 July 2013

31 Jul

photo (88)Level 2

Push press 5-5-3-3-1-1

Handstand – technique

“Nicole” as many rounds as possible in 20 minutes:
400m run
Max rep pull ups

Level 3

Back squat 5-5-5-5-5

Turkish get up – technique

“Nicole” as many rounds as possible in 20 minutes:
400m run
Max rep pull ups

Giles Greenwood at CrossFit SE11 by Rachel

Last weekend I attended the Olympic lifting workshop with Giles Greenwood here in Vauxhall.

For most of us at CrossFit London, and indeed the larger CrossFit community, we are mere beginners in the world of Olympic lifting when compared to the athletes and coaches out there who devote their whole life to training in these lifts, perfecting the technique to execute the lifts effectively.

Therefore, any opportunity to train with an experienced coach is an opportunity I don’t want to pass up. Some of the drills Giles offered really clicked for me and so now begins the challenge to adapt them into my own training. If you want to be a good crossfitter then it is to your credit to expose yourself to lots of coaches, styles, techniques and environments and you’ll find a way through that works for you. Every experienced coach has something to offer.

We are really lucky that both CrossFit SE11 and CrossFit London offer a wide range of specialist workshops from gymnastics, running, mobility and Olympic lifting. My advice is get booked on to as many of these courses as possible – and get improving.

Soc’s seven

29 Jul

Socs Vistan recently blogged about some of her CrossFit successes. She and her husband Allan are regulars at both CrossFit London UK and CrossFit SE11.

photo (21)

When people ask how long I’ve been doing CrossFit, I always answer with a bit of hesitation, “on and off for two years”.  I always say “on and off” as I don’t want to give Crossfit (and Crossfit London UKCrossfit SE11 and Ronin Crossfit) a bad name.

After all, it has been two years and I still don’t have a proper strict pull up, kipping pull up, 2 x body weight deadlift, and so on…

Truth be told, the two main reasons why I don’t have those is because of my inconsistent gym attendance and my consistent bad diet. Yes, like everyone says, I only have myself to blame. In the past month, I’ve taken full advantage of being based in London and made the most of the classes at CrossFit London and CrossFit SE11.

I’ve signed up for the extra classes they have on offer, specifically the rope and aerial conditioning class in Bethnal Green and the Absolute Beginners Gymnastics class in Vauxhall.  Both of which I’ve been eyeing for months, but have always been too intimidated to attend. Instead of relying on Allan’s schedule, I’ve started my own schedule, particularly since Allan’s not in London on weekdays. Once I did all of that, a funny thing happened… I started getting all sorts of personal bests (PBs).

Personal Best # 1

What ended up as an attempt to see how many ab-mats I needed in order to do handstand push-ups (I need one ab-mat to be able to do a handstand push up) ended up with me performing a workout WITH handstand push ups, scaled to two ab-mats! I’ve never done that in a workout before; the closest I came to was just a kick up to handstand.

Personal Best #2

It was one of those moves that I’ve always scaled down (I’ve quite a list of them) but I’ve been seeing a bit of progress in the past months.  For SE11’s (or Sleven as it’s come to be known) first month celebratory workout, they incorporated knees-to-elbows. They always were “knees-as-high-as-I-can-get-them”, but lo and behold, I managed to get knees-to-elbows! Not only that, I managed to string 7 in a row on my first round for the workout.

Personal Best #3

Sometime in May (I think), Kat introduced me (well, the class I was in) to headstand progressions.  Essentially, one of the first steps was to get your knees on your elbows (while your head and arms were on the floor).  That was the extent of what I could do, while the others moved on to raising the legs up and then maybe straightening them.  When I first attended the Absolute Beginner’s Gymnastics class, it was also as far as I could go. One week later, I come back to Amelia’s class and found myself not only getting those knees off the elbows, I even managed to raise my legs higher!

Personal Best #4

Once I found out that I could get knees-to-elbow, the next question was, could I get my toes to the bar?  Next workout with toes-to-bar proved that I could. I still need more practice but I can definitely get them up there.

Personal Best # 5

If it’s something I’ve never done before, then it’s automatically a new PB, right?  I don’t make a habit of hanging upside down from ropes, but when I do for Rachel’s class, I usually get a little bit (or a lot) of help to get myself in the right position.  Until one Sunday, when, after several attempts and a very useful “just allow yourself to be upside down” tip, I managed to fight my way into a straddle. Now if only I can hang a rope from my flat’s ceiling, then I can practice at home!

photo (71)

Personal Best #6

I love getting strength PBs and finding out how much I can really lift. Lifting significant weight is, after all, what got me hooked on CrossFit.  I never imagined I could put that much weight on a bar and lift it, that is until Allan started making me do push presses, deadlifts and back squats.  I remember back squatting 50kgs in a hotel gym years ago and having one of the men in the weights section say how he’s never seen any female do that before. I was grinning ear to ear and to this day, that is my favorite back squat memory (isn’t it obvious).  Anyway, back to the PB, I managed to Front squat 60kgs twice!  My previous record was one rep for 55 kgs.

Personal Best #7

At the beginning of the month, several of the coaches started forming “teams” of people who would work on a particular weakness. Allan signed up to Team Double-Unders with Colin, whereas I went on to join Carolyn’s Ring Dip team.  I could lower myself into a dip, but could never quite lift myself up again… until two days ago! Apparently, I can even string 3 in a row!

Only one phrase remains to be said after all that: Go Socs! The CrossFit London UK and CrossFit SE11 teams couldn’t be happier to see all the hard work paying off. To follow her future successes, subscribe to her blog.

WOD 29 July 2013

29 Jul

photo (73)Level 2

Back squat 3-3-3

Wall walk – EMOM for 10 minutes

As many rounds as possible in 12 minutes:
10 clusters (35/20kg)
20 alternating jumping lunges

Level 3

Pull up 2RM

Clean & jerk 2-2-2-2-2

As many rounds as possible in 12 minutes:
10 clusters (50/35kg)
20 alternating jumping lunges

WOD 28 July 2013

28 Jul

photo (51)Level 2

Push jerk 3-3-3-3-3

Broad jump – 5 x best attempt

5 rounds for time:
40 double unders
20 kettlebell swings (20/12)
10 single arm kettlebell push press (5 each side)
*same single KB to be used throughout.

Level 3

Snatch 1RM

Back squat – 20RM

5 rounds for time:
40 double unders
20 kettlebell swings (32/20)
10 single arm kettlebell push press (5 each side)
*same single KB to be used throughout.

Links & News

Well done to all our athletes and coaches that competed in the Friendly Fire throwdown between the CrossFit London and CrossFit Central London teams. We took both second and third places. Until next time CFCL!

WOD 26 July 2013

26 Jul

photo (49)

Level 2

Squat clean x 2, every minute on the minute for six minutes.

Pistols – technique

6 rounds for quality:
Max reps of handstand push ups
Max reps of V-Up
Rest 90s

Level 3

Snatch 1RM

Back squat – 20RM

6 rounds for quality:
Max reps of handstand push ups
Max reps of V-Up
Rest 90s

Links & News by Carolyn

My two favourite people.

WOD 24 July 2013

24 Jul

photo (48)

Level 2

Overhead squat 5-5-5-5-5

Handstands – technique

Pass throughs – technique

4 rounds for quality:
10 push ups
10 stict pull ups
10 gymnastics squats

Level 3

Every minute on the minute for 5 minutes:
2 snatches @ 80%

Then when the clock hits 5 minutes, 2 minutes as many rounds as possible of:
Snatch @ 80%

Ring dips – 3 x ME strict

Pass throughs – technique

5 rounds for quality:
10 push ups
10 stict pull ups
10 gymnastics squats

Links & News

Need help tidying up your overhead squat?

WOD 23 July 2013

23 Jul

Photo 18-07-2013 07 45 17Level 2

Back squat 5-5-5

Pull ups 5 x 3-7

‘DT’ five rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Level 3

Bear complex 1RM

Pull up – chest to bar weighted pull up for max load.

‘DT’ five rounds for time:
12 deadlifts (70/50kg)
9 hang power cleans
6 push jerks

Mobility and Olympic lifting

There are many factors that could be making your snatches, cleans and jerks tough. For many it’s a mental thing. Sometimes strength issue. And often it is a mobility problem.

Whether it be tight calves, hip or thoracic that is holding back your speed and squat depth, mobility is often a big problem for those of us that have not benefit from an athletic background but instead have found that modern living has restricted our movement and made weightlifting tougher than it needs to be.

So what to do? Clearly more mobility is a must. Absolutely. But the key could be simply holding yourself to higher standards when you’re lifting. Make sure every single squat is your lowest possible and if more weight means that you can’t maintain, then stay lighter. You may find locking out hard and struggle to maintain an externally rotated shoulder position – then be aware of this, don’t just run for the heavy weights if you know this isn’t dialed in and the extra kilos will make things worse.

It would be great if every one of us were game ready for lifting heavy but it’s simply not the case, and you need to assess where you are and where your focus needs to be for improved performance. If mobility is it, use the Olympic lifts to further this goal – strive to make every lift perfect and chase proper positions.

WOD 22 July 2013

22 Jul

Photo 18-07-2013 20 31 48Level 2

Power snatch 2-2-2-2-2

Ring dips – technique

3 rounds of:
800m run
Rest 3 minutes

Level 3

Every minute on the minute for 5 minutes:
2 power snatches @ 80%

Then when the clock hits 5 minutes, 2 minutes as many rounds as possible of:
Power snatch @ 80%

Ring dips – 3 x ME strict

3 rounds of:
800m run
Rest 3 minutes

Links & News

What does it take to get a 3.19 x bodyweight deadlift? Some pretty fancy set-up footwork it seems. Watch Kimberly Wahlford deadlift 230kg.

Great post by Chris Salvato on where to take your handstand once you’ve got your freestanding nailed for 15 seconds.

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