WOD 31 January 2014

31 Jan

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Level 2

Clean & jerk – heavy single

3 rounds for quality (15 min time cap):
10 strict pull ups
10 good mornings (40/30kg)
10 knees to elbows

Level 3

Clean and jerk – heavy single

3 rounds for quality (15 min time cap):
10 strict pull ups
10 good mornings (40/30kg)
10 knees to elbows

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 30 January 2014

30 Jan

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Level 2

Back squat 5-5-5 (add 2.5kg from last time)

Ring dip negatives 1-1-1-1-1 (90 sec rest)

3 rounds for time:
9-12-15 deadlifts (85/60kg)
15-12-9 thruster (42.5/30kg)
50m sprint

Level 3

Back squat 5-3-1 protocol

Muscle up 4 x 3-5

3 rounds for time:
9-12-15 deadlifts (120/85kg)
15-12-9 thruster (60/40kg)
50m sprint

Basic Barbell: Strength (7.30pm)

Press 1×10 (50% of 6RM) 1×6 (75%) 1 x AMAP (100%)

4 rounds: 10 inverted ring rows, 20m overhead walking lunge

Pull up: 3RM then -20kg rep out

10-15-20-15-10 kettlebell swings (rest 45 sec)

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 January 2014

29 Jan

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Level 2

Snatch – technique and drills session

5 rounds:
Hollow body hold 30 sec
Arch hold 30 sec
rest 30 sec

As many rounds as possible in 10 minutes:
5 burpees
20m bear crawl
5 burpees
20m walking lunge

Level 3

Snatch – technique and drills session

5 rounds:
Hollow body rocks 30 sec
Arch rocks 30 sec
rest 30 sec

As many rounds as possible in 10 minutes:
5 burpees
20m bear crawl
5 burpees
20m walking lunge

Basic Barbell: Olympic Lifting (5.30pm & 6.30pm)

Level 2

Halting clean deadlift 3×2
Clean pull 3×3
Clean & jerk – heavy single (15 reps)

Level 3

Snatch pull + hang snatch 5×1+1 (70%)
Clean & jerk – heavy single
Front squat 3×2 (85%)

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.

Exercising those competition muscles

28 Jan

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If you were lucky enough to be involved with the September Showdown, you will already be chomping at the bit for the upcoming February in-house competition (this time to be staged over at CrossFit London in E2). Coach Rachel announced last week that registration is open.

This is your opportunity to see how hard the spirit of competition will push you and as we saw in September, everyone was surprised at how well they responded to this environment. Nobody regretted signing up and taking part.

If it’s for you, don’t delay and sign up.

As a way of preparing yourself for the February event, I encourage you to sign up for this Friday’s Sleven Social workout at 6.30pm. A team workout whereby you’ll be pitted against your fellow sleveners to see which team can prosper before heading to The Rose in Vauxhall for our end of month drinks. It will be led by Colin and as usual you’ll be at the mercy of the coach’s (often cruel) imagination.

If you fancy yourself up for the in-house, then the social WOD will be a great little warm up for that event. And even if you won’t be taking part on February 22nd then it will be a fun, challenging and nicely competitive way to end the month.

Sign up here.

All else fails, make sure you’re at the pub afterwards (especially given Colin gets credit card happy after a couple).

WOD 28 January 2014

28 Jan

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Level 2

Back squat 5-5-5 (add 2.5kg from last time)

Planche progression with bands 4 x 10-15 sec

“Helen” for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

Level 3

Back squat 5-3-1 protocol

Planche progression with bands 4 x 15-20 sec

“Helen” for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

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 January 2014

27 Jan

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Level 2

Knee and ankle mobility

Deadlift 3-3-3

As many rounds as possible in 15 minutes:
3 power snatches (35/25kg)
6 ring rows
9 bar facing burpees

Level 3

Knee and ankle mobility

Deadlift 3-3-3

As many rounds as possible in 15 minutes:
3 power snatches (42.5/30kg)
6 ring rows (supine)
9 bar facing burpees

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 January 2014

26 Jan

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Level 2

Back squat 5-5-5 (add 2.5kg from last time)

Double-unders technique

4 rounds for time:
50 double-unders
200m farmer’s walk

Level 3

Back squat 5-3-1 protocol

Double-unders – 10 minutes to test unbroken max effort

4 rounds for time:
50 double-unders
200m farmer’s walk

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 January 2014

25 Jan

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Level 2

Deadlift 1-1-1-1-1-1-1

Bottom of ring dip holds 5 x 15-30 sec

In teams of 2 complete 5 rounds for time:
40 wall ball
30 box jump
20 toes-to-bar

Level 3

Deadlift 1-1-1-1-1-1-1 (95%)

Muscle up 3 x 5

In teams of 2 complete 5 rounds for time:
40 wall ball
30 box jump
20 medball toes-to-bar

Basic Barbell: Olympic Lifting (12pm)

Level 2

Behind the neck split jerk 3×3
Hang clean 3×3
Clean & jerk – heavy single (15 reps)

Level 3

Snatch pull + high hang snatch 5×1+1 (60%)
Clean & jerk – heavy single
Front squat 3×2 (85%)

Basic Barbell: Strength (1pm)

Deadlift 1×10 (50% of 6RM) 1×6 (75%) 1 x AMAP (100%)

3 rounds: 15 front squat, 10 weighted push ups

Pull up: 5RM then -20kg rep out

60 barbell calf raises

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 January 2014

24 Jan

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Level 2

Hip mobility drills

Back squat 5-5-5 (add 2.5kg from last time)

5 rounds for time:
400m run or row
10 alternating pistols
20 tuck ups

Level 3

Hip mobility drills

Back squat 5-3-1 protocol

5 rounds for time:
400m run or row
10 alternating pistols
20 tuck ups

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 January 2014

23 Jan

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Level 2

Clean & jerk – drills and technique session

False grip ring rows 5-5-5-5

“Grace” for time:
30 clean & jerk (62.5/40kg)

Level 3

Clean & jerk – drills and technique session

Muscle up – 10 minutes to work on transition drills

“Grace” for time:
30 clean & jerk (62.5/40kg)

Basic Barbell: Strength (7.30pm)

Bench press 1×10 (50% of 6RM) 1×6 (75%) 1 x AMAP (100%)

3 rounds: 10 tricep push ups, 20 kettlebell swings

Pull up 8RM

3 x max effort handstand push ups (or db press if less than 5 full range)

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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