WOD 31 October 2013

31 Oct

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Level 2

Power snatch – 10 minutes to work up to a heavy single

Push press – technique/metcon prep

Planche progressions

3 rounds for time, 3 minutes on and 2 minutes off:
12 push press (70% of 1RM snatch weight)
200m run
max reps of power snatch

*score is maximum number of power snatches across the 3 rounds

Level 3

Pull up 3RM

Knees to elbow 4 x 20

Tuck planche 5 x 10s

3 rounds for time, 3 minutes on and 2 minutes off:
12 push press (70% of 1RM snatch weight)
200m run
max reps of power snatch

*score is maximum number of power snatches across the 3 rounds

Links & News

Barbell Shrugged posted lots of mobility videos on their YouTube channel yesterday. Here’s a few choice ones: banded-splitsspinal rotation mobilisation and elbow extension mobility stretch.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 30 October 2013

30 Oct

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Level 2

Deadlift – 12 minutes to work up to a heavy 3

Pull ups 5 x 3-7 reps (negative work if no pull ups)

3 rounds for time:
15 front squat (50/35kg)
75 double unders
3 minutes rest

Level 3

Deadlift 2RM

Pull ups – every minute on the minute for 5 minutes maximum unbroken pull ups

3 rounds for time:
15 front squat (60/42.5kg)
75 double unders
3 minutes rest

Links & News

9 biggest lies about dietary fat and cholesterol.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 October 2013

29 Oct

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Level 2

Split Jerk 2-2-2-2-2-2-2

Muscle ups – technique drills

4 rounds for time:
15 thrusters (35/25kg)
15 box jump over
15 pull ups

Level 3

Split Jerk 3-3-2-2-2 (80%)

Weighted muscle ups x 2 (rest 1 minute and repeat until you cannot complete the 2 reps)

4 rounds for time:
15 thrusters (35/25kg)
15 box jump over
15 pull ups

Links & News

Olympic lifting and pulling slowly from the floor.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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.

How boxing can help your WODs

28 Oct

By Naomi Gibson

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As you may or may not know I have been teaching crossfitters the art of boxing at CrossFit SE11 for a few months now. I’m pleased to say we have some serious ninjas among us. I thought I’d provide a basic insight into what the Vauxhall class involves and how it can benefit what you do during the WOD classes.

Endurance

Boxing raises your endurance capacity and base level cardiovascular fitness. During the class we build into the rounds plyometric circuits so even after the punching is done we maintain the effort – a boxer has to keep going even when the tank is empty. Boxing is a great alternative to running and more typical forms of cardio work.

Strength

Fast twitch fibres are stimulated during boxing – much the same as in CrossFit. These muscle fibres are responsible for explosive power – sprinters, dancers, boxers all have lots of fast twitch fibres. Just punching the bags and pads can build lean tissue.

Stamina

Goes hand in hand with endurance but also stamina is developed during the CrossFit boxing session – we literally stop for water and a little technique and nothing much else. You will become very fit very quickly and vastly improve your staying power which is key to getting good whiteboard scores during the WODs.

Accuracy

During the boxing class you will learn complex combinations on the focus pads. This is a crucial part of the class and helps to develop your accuracy – you will be taught exactly where to land your punches. Accuracy in CrossFit? Two words for you: wall ball.

Power

Correct technique is crucial when developing power in boxing – you will be taught the body bio-mechanics to generate power so you can punch with maximum effort using your core and hip drive – also used in many of the CrossFit movements.

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Speed

Using focus pads during the class we go through boxing speed drills so you can become faster with your hands and develop faster reaction times.

Coordination

Boxing is a technical sport to learn initially. There is no ceiling as to how much you can develop and hone your skills – you just keep getting faster, stronger, better so it never gets boring – very similar to CrossFit in that sense. Once you grasp the basic moves and find your feet (and hands) your skills get better and better each week. That is when it becomes very addictive!

Balance

Similar to CrossFit, boxing requires good balance. Your punches should come from your core so without balance your punches have no solid foundation – you quickly lose all the above without good balance.

Not only is boxing ridiculously fun and a mega stress buster but it will also help you batter the weekly WODs by improving all the aspects of fitness mentioned above.

The Crossfit boxing class takes place every Friday night at 6:30pm-7:30pm at Crossfit SE11 in London. If you’re looking for some more personal attention then I’m also now available for 1-2-1 boxing sessions.

Kapow!

WOD 28 October 2013

28 Oct

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Level 2

Hang power clean 3-3-3-3-3-3

Wall walk – technique work

4 rounds (not for time):
3 wall walks
10 strict toes-to-bar
15 tuck-ups

Level 3

Power clean 3RM

Handstand – 10 minutes to work on freestanding for timed longest hold

4 rounds (not for time):
5 wall walks
10 strict toes-to-bar
15 v-ups

Links & News

Fructose, obesity and metabolic disease.

Detox through your sleep.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 October 2013

27 Oct

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Level 2

Snatch 3-3-3-3-3

Pull up 3 x 5-7 reps / kipping technique

5 rounds for time:
12 push press (42.5/30kg)
200m run
8 power snatches
200m run

Level 3

Snatch 1RM

Pull up – kipping technique

5 rounds for time:
12 push press (50/35kg)
200m run
8 power snatches
200m run

Links & News

Time to start thinking about Christmas. Given the success of our Socials I’m sure that a Sleven Christmas Party will be a great way to finish off the year. Check out yesterday’s post and let me know if you think you can make the date.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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.

CrossFit SE11 Christmas Dinner

26 Oct

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I’ve booked a date for our CrossFit SE11 Christmas dinner.

It will be £30/head at Soho Diner in the West End on Saturday 14th December 2013 at 2pm then on to somewhere afterwards for a few drinks in town.

I’ll confirm menu soon (but it will be a typical Christmas dinner type of affair).

You can book your space via the Workshops page on the MBO. There is a limit on how many we can take so it’s a good idea to book your space early if you know you want to attend.

WOD 26 October 2013

26 Oct

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Level 2

Front squat 5-5-5

Handstand push ups – technique

As many rounds as possible in 5 minutes:
10 wall balls (7/5kg)
10 toes-to-bar

Rest 3 minutes

3 rounds for time:
7 deadlift (80/55kg)
50 double unders

Level 3

Front squat 10RM

Handstand push ups 4 x 3-7 reps

As many rounds as possible in 5 minutes:
10 wall balls (9/7kg)
10 toes-to-bar

Rest 3 minutes

3 rounds for time:
7 deadlift (102.5/80kg)
50 double unders

Links & News

Get to know the competitors of the 2013 CrossFit Invitational.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 25 October 2013

25 Oct

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Level 2

Pull up 5-5-5-5-5

2 rounds for max reps and rounds:
1 minute thrusters for max reps (35/25kg)
1 minute rest
6 minute as many rounds as possible of:
5 pull ups
10 power cleans (35/25kg)
15 kettlebell swings (24/16kg)
1 minute rest

Level 3

Pull up 2RM

Ring dips 2 x max unbroken

2 rounds for max reps and rounds:
1 minute thrusters for max reps (42.5/30kg)
1 minute rest
6 minute as many rounds as possible of:
5 pull ups
10 power cleans (42.5/30kg)
15 kettlebell swings (32/24kg)
1 minute rest

Links & News

Fascia matters to athletes.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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 October 2013

24 Oct

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Level 2

Clean – technique working up to the metcon working weight

Muscle up – technique

Every minute on the minute for as long as possible (15 minute cap):
3 power cleans
3 front squats
3 jerks
*weight should be 75% of clean and jerk

Level 3

Clean high pull 3-3-3-3-3

Bar muscle up 3-3-3 (negatives)

Every minute on the minute for as long as possible (15 minute cap):
3 power cleans
3 front squats
3 jerks
*weight should be 75% of clean and jerk

Links & News

Tips for taller athletes.

CrossFit: “It is addictive… a bit like tattoos” says Sam Briggs.

3 common mistakes in the bench press.

Best all natural cold and flu remedies.

Why you shouldn’t use protein powders.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. 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.

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