WOD 29 December 2013

29 Dec

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All Levels

“Badger” 3 rounds for time:
30 squat cleans (42.5/30kg)
30 pull ups
800m run

Links & News

Meat leads to inflammation? Kevin Cann, writing for Robb Wolf, discusses another ‘meat will kill you’ study. The message is that processed meat may well damage your health, but grass-fed meat (as part of a diet that includes lots of fruit and vegetables) will “reduce your risk of all chronic diseases that plague western societies”.

A mental problem many of you have.

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 December 2013

28 Dec

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All Levels

Hang snatch 2-2-2-2-2-2 (70%/7 out of 10 exertion)

Pistols – technique

For time:
22 weighted step ups (2 x 15/10kg dumbbells)
15 sit ups
40 double unders
16 weighted step ups
15 sit ups
40 double unders
10 weighted step ups
15 sit ups
40 double unders

Basic Barbell: Olympic Lifting (12pm)

Bar drills

Power snatch from blocks above the knees 1×5 (50%), 4×4 (60%)

Power clean from blocks above the knees + push press 1×4 (50%), 4×4 (60%)

Snatch 5×1 (75%)

Clean and jerk 5×1 (75%)

Basic Barbell: Strength (1pm)

Bench press – work up to a 1RM, then drop to 70% and perform 3 x max effort

3 sets:
Dumbbell press x 15
Pull up x 15

6 min rest

3 sets:
Kettlebell swing x 20
Glute-Ham raises x 10

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 23 December 2013

23 Dec

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Level 2

Back squat – 15 minutes to find a challenging 10

Muscle ups – 10 minutes to work on drills

2 rounds of:
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of kettlebell snatches (20/12kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of kettlebell swings (24/16kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 15/10kg dumbbell) then max effort of goblet squats (24/16kg)
30 sec rest

Level 3

Back squat – 20RM

Muscle ups 4 x 3-5

2 rounds of:
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of kettlebell snatches (20/12kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of kettlebell swings (24/16kg)
30 sec rest
2 min to complete 200m farmers walk (2 x 20/12.5kg dumbbell) then max effort of goblet squats (24/16kg)
30 sec rest

Links & News

On Saturday January 11th 2014 we will be holding a free trial here at CrossFit SE11. This is a first for both CrossFit London and CrossFit SE11, we have had quite a few requests to hold something that will give people an introduction to who we are, what we do, and what it means to be part of a CrossFit gym.

Over the Christmas period, if you think you know anyone who might enjoy what we do, then tell them about our free trial. The only obligation they have is to set up an account to register (as we do require a few details to let you train with us such as next of kin, training consent etc.) Click here to go to the registration page.

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 December 2013

22 Dec

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Level 2

Press – 15 minutes to find a challenging 3

Pistols – 15 minutes to work on technique

As many rounds as possible in 12 minutes:
3 front squat (60/42.5kg)
6 kettlebell swing (24/16kg)
9 box jumps (24/20″)

Level 3

Press 3-3-3 (87.5%)

Pistols 5 x 4-8 alternating (focus on speed of reps, attempt to beat completion time of previous set)

As many rounds as possible in 12 minutes:
3 front squat (60/42.5kg)
6 kettlebell swing (24/16kg)
9 box jumps (24/20″)

Links & News by Armando

For a great Sunday breakfast idea, loving this Paleo Bread recipe.

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 December 2013

21 Dec

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Level 2

Sumo deadlift – establish a 5RM

Wall ball – 3 x as many reps as possible in 30 secs, rest 30 secs

As many rounds as possible in 12 minutes:
10 power cleans (42.5/30kg)
10 push press
10 over the bar burpees

Level 3

Sumo deadlift – establish a 3RM

Wall ball – 3 x as many reps as possible in 30 secs, rest 30 secs

As many rounds as possible in 12 minutes:
10 power cleans (50/35kg)
10 push press
10 over the bar burpees

Olympic Lifting (12pm)

CrossFit SE11 Olympic Lifting Meet (part two: clean & jerk)

3 attempts to establish your max clean & jerk

  • clean & jerk must start from the floor and must be done in one continuous movement, apart from pause before the jerk
  • The jerk must be received with your arms locked out
  • Your knees cannot make contact with the floor at any time
  • To finish you must bring your feet side by side so they are parallel
  • You must wait for the coach to tell you “down” before you bring the bar down

Strength (1pm)

CrossFit Total

3 attempts to establish your 1RM for:

Squat
Overhead press
Deadlift

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 December 2013

20 Dec

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Level 2

Snatch balance – work up to a challenging 3

Tuck sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (50/35kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

Level 3

Snatch balance 3-3-3 (75%)

L sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (60/42.5kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

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 19 December 2013

19 Dec

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Level 2

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Level 3

“12 days of Christmas” complete the following like the song (1… 2+1… 3+2+1… etc.)
1 power snatch (40/30kg)
2 push press*
3 burpees
4 pull ups
5 toes-to-bar
6 push ups
7 air squats
8 deadlift*
9 box jump
10 wall balls (9/7kg)
11 kettlebell swings (24/16kg)
12 thrusters*

*same weight/barbell as power snatch

Links & News

Are almonds the next gluten?

Sample weightlifting flexibility programme.

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 18 December 2013

18 Dec

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Level 2

Behind the neck power jerk – 12 minutes to work up to a fast and manageable 3

Double-unders – pre-WOD practice and technique

Complete for time:
20 double-unders
30 sit ups
20 deadlift (80/55kg)
20 double-unders
30 sit ups
15 deadlift
20 double-unders
30 sit ups
10 deadlift
20 double-unders
30 sit ups
5 deadlift

Level 3

A1) Jerk drive + split jerk 5 x 2+1 (90%)

A2) Weighted pull up – work up to a heavy 5 in rest

Complete for time:
20 unbroken double-unders
30 sit ups
20 deadlift (100/70kg)
20 unbroken double-unders
30 sit ups
15 deadlift
20 unbroken double-unders
30 sit ups
10 deadlift
20 unbroken double-unders
30 sit ups
5 deadlift

Olympic Lifting (5.30pm & 6.30pm)

CrossFit SE11 Olympic Lifting Meet (part one: snatch)

3 attempts to establish your max snatch

  • snatch must start from the floor and must be done in one continuous movement
  • The snatch must be received with your arms locked out
  • Your knees cannot make contact with the floor at any time
  • To finish you must bring your feet side by side so they are parallel
  • You must wait for the coach to tell you “down” before you bring the bar down

This week will be a chance to test your maxes in a competition style. We will introduce these type of mini events every so often to test the progress of those attending the Olympic lifting classes.

Links & News

Vitamin pills are waste of money, offer no benefit and could be harmful according to study.

The science behind stuffing your face at Christmas.

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 17 December 2013

17 Dec

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Level 2

Halting snatch deadlift + hang snatch (high hang) 6 x 1+1

False grip ring row 3 x 5-10

3 rounds for max reps:
1 minute of toes-to-bar
1 minute of burpees
1 minute of alternating dumbbell snatch (15/10kg)
1 minute rest

Level 3

Snatch pull 3-3-3 (90%)

Hang snatch 3-3-3 (75%)

Strict weighted muscle up 3 x 2-5

3 rounds for max reps:
1 minute of toes-to-bar
1 minute of burpees
1 minute of alternating dumbbell snatch (20/15kg)
1 minute rest

Links & News

Gluten-free Christmas recipe ideas.

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.

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