WOD 30 September 2013

30 Sep

20130927-230442.jpgLevel 2

Romanian deadlifts 6-6-6-6

Muscle ups – technique

For time complete 25-15-10-5 of:
Hang dumbbell snatch (left) (15/10kg)
Hang dumbbell snatch (right)
Knees-to-elbow

Level 3

Romanian deadlifts 3-3-3-3-3

3 muscle ups every minute on the minute for 5 minutes

For time complete 25-15-10-5 of:
Hang dumbbell snatch (left) (25/15kg)
Hang dumbbell snatch (right)
Knees-to-elbow

Links & News

Fatigue explained.

How to get flat abs, have amazing sex and rule the world in 8 easy steps.

The gymnastics kip.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 September 2013

29 Sep

photo (5)Level 2

3 position clean 3-3-3-3-3-3

Dips 5-5-5

Every minute on the minute for 12 minutes:
3 squat snatch (30/20kg)
maximum double unders

Level 3

Clean 2-2-2-2-2-2 (70%)

Dips 3-3-3-3

Every minute on the minute for 12 minutes:
3 squat snatch (42.5/30kg)
maximum double unders

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 September 2013

28 Sep

photo (4)Level 2

Kettlebell floor press 5-5-5

Strict pull ups 4 x 3-7

5 rounds of 3 minutes to complete:
400m run
Maximum shoulder to overhead (45/30kg)
Rest 1 minute

Level 3

Open strength

Strict pull ups 4 x 5-10

5 rounds of 3 minutes to complete:
400m run
Maximum shoulder to overhead (45/30kg)
Rest 1 minute

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 September 2013

27 Sep

photo (3)Level 2

Overhead squat 3-3-3-3-3-3

Handstands – kick-up practice and negatives

3 rounds for time:
5 deadlifts (80/55kg)
200m plate carry (15/10kg)

Level 3

Overhead squat 2RM

Handstands – freestanding/headstand to handstand

3 rounds for time:
5 deadlifts (102.5/80kg)
200m plate carry (15/10kg)

Links & News

Tonight is our monthly Sleven Social. If you’re not coming down for the monster workout with Rachel at 6.30pm then make sure you drop by the Black Dog after.

Enjoy the jerks yesterday? Check out Evgeny Kolomiets jerking 230kg.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 September 2013

26 Sep

Level 2photo 3

Jerk 3-3-3-3-3
*spend 5 minutes going through warm up sets prior to working sets

Muscle up – transition drills

5 rounds for time:
3 squat clean (50/35kg)
10 box jumps (20/16″)
1 minute rest
*each subsequent round must be completed no longer than 5 seconds over the previous round or penalty of 10 burpees in the rest period.

Level 3

Jerk 1-1-1-1-1-1

Muscle up – transition drills / 3 x 3-5

5 rounds for time:
3 squat clean (70/50kg)
10 box jumps (24/20″)
1 minute rest
*each subsequent round must be completed no longer than 5 seconds over the previous round or penalty of 10 burpees in the rest period.

Links & News

The samples for the hoodies arrived yesterday and are in the gym for you to try and feedback on. I’m fast realising that my chances of keeping everyone happy are none existent but anyway hit me up with your feedback once you’ve checked them out.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Nutrition and accountability – 30 day challenge

25 Sep

I’ve tried, and failed, tried again, failed, tried again  had the smell of success and then eaten a whole cake and failed.

When it comes to diet and nutrition, I know a lot of the facts, I understand what I should and should not be eating to support my lifestyle, but, I find it tough to implement.
food
I’ve set myself a goal, I want to be feeling at my best by December ready to rock all those December parties (that I’m still waiting invites for).

Accountability can play a massive part in diet, so I am inviting you to join me on a 30 day challenge starting from October 1st, where we will, together be accountable for our food intake. Each week we will send our own food diaries, the group can then offer support, suggestions, yummy (healthy) recipes etc. Seeing other peoples eating may give you ideas, also the act of keeping a food diary itself can be hugely relieving.

The basic goals: eat clean, no processed food, no gluten, limited sugar (batural sources, good bye percy pigs), no alcohol, quality protein with every meal, eating enough to support training.  This can  be tailored a bit more to personal goals as well.

If you are interested please email me at: Rachel@crossfitse11.com

WOD 25 September 2013

25 Sep

photo (2)Level 2

Back squat – heavy single

Plank hold with feet on medicine ball 3 x 30s
Barbell roll-outs x 20

15 dumbbell thrusters (2 x 15/10kg)
10 double-unders
12 dumbbell thrusters
20 double-unders
9 dumbbell thrusters
30 double-unders
6 dumbbell thrusters
40 double unders
3 dumbbell thrusters
50 double unders

Level 3

Back squat – heavy 5

Plank hold with feet on medicine ball 3 x 60s
Barbell roll-outs x 20

15 kettlebell thrusters (2 x 24/16kg)
10 double-unders
12 kettlebell thrusters
20 double-unders
9 kettlebell thrusters
30 double-unders
6 kettlebell thrusters
40 double unders
3 kettlebell thrusters
50 double unders

Links & News

Everyone knows what’s best for a fat person.

3 ways kettlebells make you better at sex.

You think we have you do kettlebell swings facing the wall just for safety? HA fools!

Need some more Instagram suggestions? Rachel recommends these: paleomg, Carl Paoli, Christmas Abbott, Jared Fleming… and Rachel herself… oh and puppies!

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 24 September 2013

24 Sep

photo (34)Level 2

Snatch pull + hang snatch 6 x 1+1

Knees-to-elbow/toes-to-bar – technique

“Cindy” as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Level 3

3 position snatch 3-3-3-3-3-3

Strict toes-to-bar 15-15-15

“Cindy” as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Links & News

Midline stability: stay tight and breathe.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 23 September 2013

23 Sep

photo (35)Level 2

Press 10RM

Double unders – technique

6 rounds of for max reps of:
30 seconds kettlebell swings (24/16kg)
rest 30 seconds
30 seconds burpees
rest 30 seconds

Level 3

Press (dynamic effort) 2 x 3 (40%), 2 x 2 (50%), 2 x 2 (60%)

Double unders – 15 every 30 seconds for 3 minutes (if you miss all the reps miss out the next 30 second round).

6 rounds of for max reps of:
30 seconds kettlebell swings (32/24kg)
rest 30 seconds
30 seconds burpees
rest 30 seconds

Links & News

Virgin coconut oil effective in treating high blood pressure.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

s-Course: September 2013

22 Sep

photo (29)

Yesterday we ran our dedicated strength masterclass, the s-Course. The first time we’ve brought the course from CrossFit London HQ to Vauxhall.

Teaching participants everything they need to know about how to low-bar back squat, bench press and deadlift.

photo (32)

Experimenting with lots of assistance movements you need to improve any weak areas on these lifts including the use of bands, chains, pauses, deficits to name just a few.

Also covering some of the ways to programme for a strength programme and some ideas on accessory exercises to improve the lifts even further.

Great group and a great day. Keep your eyes peeled for the next one.

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