WOD 30 November 2013

30 Nov

20131129-204035.jpg

Level 2

A1) Dips 5-5-5

A2) Pull ups 5-5-5

In teams of 2, complete:
800m run (200m relay each)
20 burpees
40 wall balls
60 kettlebell swings (24/16kg)
80 sit ups
100 double unders
800m run (200m relay each)

Level 3

Dips 5-5-3-3-1-1

L pull ups 5-5-5

In teams of 2, complete:
800m run (200m relay each)
20 burpees
40 wall balls
60 kettlebell swings (24/16kg)
80 sit ups
100 double unders
800m run (200m relay each)

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 tooAnd this 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 November 2013

29 Nov

20131129-001807.jpg

Level 2

Overhead squat – 10 minutes to find a heavy single

Muscle up drills

Pull ups 5-5-5 (weighted or partner assisted, no bands)

Every minute on the minute for 10 minutes:
3 overhead squat (70% of earlier single)
5 burpee tuck jumps

Level 3

Clean pull 5-5-5 (80%)

100m row x 5, 1 minute rest

Muscle up 5 x 3-5 unbroken

Every minute on the minute for 10 minutes:
3 overhead squat (60/42.5kg)
5 burpee tuck jumps

Links & News

The air squat with Chris Spealler.

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 tooAnd this 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 November 2013

28 Nov

20131127-180037.jpg

Level 2

A1) Split jerk – 18 minutes to find a heavy 3

A2) Handstand push up – perform 2 negative reps during jerk rest

Complete for time:
50 clusters (42.5/30kg)

*every minute on the minute perform 7 kettlebell swings (24/16kg)

Level 3

Power jerk + split jerk 3 x 2+1 (60%)

Jerk dip squat 3-3-3-3-3 (90% of jerk 1RM)

Handstand hold – 7 minutes to find a maximum time held

Complete for time:
50 clusters (60/42.5kg)

*every minute on the minute perform 7 kettlebell swings (32/24kg)

Links & News

Plate organisation with Dr Kauflin

Double under training success in 5 easy steps

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 tooAnd this 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 November 2013

27 Nov

20131126-215323.jpg

Level 2

Front squat 5-5-5

Pistols – drills and 15 minutes to practice technique

5 rounds of 45 seconds work and 15 seconds rest for max reps:
Dumbbell push press (15/10kg)
Pull ups
Dumbbell box step ups

Level 3

Front squat 5-5-5 (85%)

Weighted pistols 5-5-5 (each side)

5 rounds of 45 seconds work and 15 seconds rest for max reps:
Dumbbell push press (20/15kg)
Pull ups
Dumbbell box step ups

Links & News

Tomorrow morning will be the last class before we lose Paige before she returns to the US. I wrote a quick message on Facebook the other day to arrange a little get together post WOD last night, Paige replied with the best testimonial we’ve had so far (me and Rachel had to pretend we had something in our eyes when we read it)… stay strong Rachel, we’re made of harder stuff:

That really was so thoughtful and meant so much. I was actually just telling some crossfitters from home that I will be hard pressed to find a gym that even begins to compare to SE11. The coaches are consistent and quality in a way that I have not found where I have worked out at home. I love the way we go back to basics consistently with the fundamental movements to make sure that from Level 1 to Level 3 and beyond our form is impeccable. 

While our hour spent at the gym is used efficiently, it is also a fun atmosphere where all levels of fitness feel welcome. The coaches encourage an atmosphere where everyone is friends with each other, and each athlete seems to be just as excited about another athlete’s success as they are when they reach a goal themselves. Not only is the gym amazing, but SE11’s blog is one of my favorite places to go to check on the workout and read interesting tips and articles from other blogs. The layout is fantastic, and the effort that is put into it is apparent to the reader. 
 
My game has improved immensely in my time at SE11, which I owe completely to the wonderful coaches and supportive athletes. It was secretly my goal to reach Level 3 by the time I left, and I cannot thank you enough for pushing me. Thank you for consistently expecting more of me. I owe all of you so much. Thank you for welcoming me wholeheartedly and for making my time at London’s SE11 so wonderful. 
 
It is with great sadness that I leave. I have been a member of several boxes, but this one has meant the most.

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 tooAnd this 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 November 2013

26 Nov

20131125-203316.jpg

Level 2

Overhead squat + snatch balance 5 x 1+3

Ring dips – technique/standards

12 minutes to get as far as possible up the ladder of 3, 6, 9, 12, 15…
Power snatch (35/25kg)
Ring dips

Level 3

Snatch balance – find a heavy single, then 3-3-3-3 (70% of single)

Wall ball – 4 x 30 seconds ME AFAP, rest 1 minute

12 minutes to get as far as possible up the ladder of 3, 6, 9, 12, 15…
Power snatch (50/35kg)
Ring dips

Links & News

The ‘Paleo treats’ myth.

Matt Foreman: technical glitches I’m seeing a lot of these days (too narrow snatch grip).

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 tooAnd this 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 November 2013

25 Nov

20131124-201705.jpg

Level 2

Deadlift – 15 minutes to find a heavy 5

Lever progressions

3 rounds of 4 minutes of work, 1 minute of rest:
400m run
As many rounds as possible:
5 pull ups
10 push ups
15 air squats

Score = total rounds completed.

Level 3

Deadlift – 15 minutes to find a heavy 3

Lever progressions

3 rounds of 4 minutes of work, 1 minute of rest:
400m run
As many rounds as possible:
5 pull ups
10 push ups
15 air squats

Score = total rounds completed.

Links & News

Setting the shoulders for the back squat.

What grain is doing to your brain.

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 tooAnd this 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 November 2013

24 Nov

20131124-091824.jpg

Level 2

Weighted dip 5-5-5

Pull up – kipping technique (or strength for those with <5 strict)

5 rounds of as many rounds as possible in 3 minutes:
3 power cleans (50/35kg)
6 push ups
9 air squats
1 minute rest

Level 3

Weighted dip 3RM

Strict pull up 4 x max effort

5 rounds of as many rounds as possible in 3 minutes:
3 power cleans (60/42.5kg)
6 push ups
9 air squats
1 minute rest

Links & News

5 reasons why crossfitters should do more weighted pull ups.

BBC: eating nuts ‘may prolong life’.

Louie Simmons discussing his female powerlifters.

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 tooAnd this 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 22 November 2013

22 Nov

20131121-175506.jpg

Level 2

Front squat – 15 minutes to establish a 5RM

Handstand hold (chest facing wall) 3 x 20 seconds (once good position is lost, end the set)

“Lynne” 5 rounds for max reps*:
Bench press (70%/50% bodyweight)
Pull ups

*rest as needed between the two movements and rounds

Level 3

Front squat – 15 minutes to find a heavy 3

Handstand hold (chest facing wall) 3 x 45 seconds (once good position is lost, end the set)

“Lynne” 5 rounds for max reps*:
Bodyweight bench press
Pull ups

*rest as needed between the two movements and rounds

Links & News

Developing speed in the snatch and clean & jerk.

Paleo: what to eat when you’re competing.

Nathalie flagged this one up: You should be dating a CrossFit girl, here’s why.

Why couples who CrossFit together stay together.

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 tooAnd this 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 21 November 2013

21 Nov

20131120-161910.jpg

Battle of London Qualifier 3 – Rx

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

Battle of London Qualifier 3 – online scaled competition

As many rounds as possible in 20 minutes of:

50 wall balls 7kg to 10ft/5kg to 9ft
40 KB swings Russian 24/16kg
30 down-ups
20 jumping pull-ups
100 single unders

Links & News

Can blue light boost performance like coffee?

10 little tips to help you sound like a more seasoned athlete.

Top 5 free fitness apps for the serious athlete.

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 tooAnd this 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 20 November 2013

20 Nov

20131119-231735.jpg

Level 2

Snatch – 16 minutes to find a heavy single

Wall ball – technique work

Kettlebell snatch – technique/MetCon prep

6 rounds of 2:30 minutes work, 30 seconds rest for max reps:
200m run
Max effort alternating kettlebell snatches (20/12kg) – on the odd rounds 1, 3 and 5
Max effort strict pull ups – on the even rounds 2, 4 and 6

Level 3

Snatch balance + overhead squat 3 x 2+2

Snatch – every minute on the minute for 6 minutes perform 3 snatches (75%)

Wall ball – technique work

6 rounds of 2:30 minutes work, 30 seconds rest for max reps:
200m run
Max effort alternating kettlebell snatches (24/16kg) – on the odd rounds 1, 3 and 5
Max effort strict pull ups – on the even rounds 2, 4 and 6

Links & News

The Biggest Loser from CrossFit.

Grains are bad for your brain, says leading neurologist.

Soy and other problems with gluten free products.

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 tooAnd this 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.

Page 1 of 41234

Pin It on Pinterest

X