WOD 28 February 2014

28 Feb

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Level 2 & 3

CrossFit Games Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes:
30 double-unders
15 power snatches (35/25kg)

Links & News

The low down on sports psychology – making it work for us.

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.

Your CrossFit development

27 Feb

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A few weeks ago we added in a Level 3 class to Sunday. Being still in our infancy as a CrossFit box in our own right our main focus is the Level 2 classes and will be for some time if not always. We can easily cater for the more advanced crossfitter within these classes and have done since we first opened our doors last May but the Level 3 class on a Sunday allows us to offer a faster paced class that assumes those attending are well versed in the spectrum of movements that CrossFit demands. Attendees expect heavier weight, less drills, a fuller schedule and more advanced movement coaching.

After the in-house competition on Saturday, coach Rachel and I were asked what are the Level 3 requirements. If you have a look at the Level 3 Classes page on the website you’ll see that we expect:

  • Performing the WODs at Rx (Level 3) or close to it
  • Expected to know your numbers
  • Expected to have a clear set of goals you are working towards
  • Expected to be logging workouts and taking your nutrition seriously

On top of this, Rachel and I offered a few other insights.

Within the team we look for those who are coasting now in Level 2 and perhaps need the Level 3 tag to show them that the coaches are expecting more and that the bar needs to be raised.

We look for a few benchmarks often the strict pull up being one and proficiency in the Olympic lifts another. Though to be fair this often comes down to the individual we look to see what you need to work on most and see how dedicated you are to improving.

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We like to see attendance in the other speciality classes: Strength, Olympic Lifting, Gymnastics and Boxing given each of these classes will develop you as a crossfitter.

We look at how well you work as a team member – when you finish a workout, do you just put your equipment away and get your coat or are you cheering on the others?

We look at how strict you are with form. Do you accept that pull up where your chin was almost above the bar, or do you give yourself a ‘no rep’ and make sure you rest and get a full clean rep on the next attempt?

Are you accurate with your rep counting? We are often on quality control duties to make sure you aren’t getting sloppy with your numbers.

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We look that you get involved with CrossFit as a sport i.e. the competition side. If you are putting yourself up for the in-house competitions, throwdowns with other gyms and if you are entered in and participating in the CrossFit Open.

Finally we don’t like to hand out Level 3 too quickly despite how amazing a new member might be. Level 3 is not just for the most able, it’s also for the most committed people within our little community and so we need some time to see if this is you.

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For many members Level 2 is enough. Lots of coaching, appropriate progressions or scaling where needed and undoubtedly a seriously tough but fun workout that is quite possibly a small part of the bigger picture (perhaps other sports and commitments mean that just a little bit of CrossFit is all they require). But if you are looking to develop as a crossfitter and are hungry for bigger snatch max, faster MetCon times and able to knock out ridiculous amounts of pull ups then Level 3 should be on your goal list and so now you should have a good idea what we’re looking for and I’ll be seeing you this weekend for the 14.1 Open WOD (Friday night or Sunday).

WOD 27 February 2014

27 Feb

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Level 2

Back squat 5-5-5 (add 2.5kg on previous time)

Hang snatch 3-3-3 (no more than 75%)

4 rounds:
200m run
20 dumbbell hang power cleans (2 x 15/10kg)
10 pistol lunges

Level 3

Back squat 5-3-1 protocol

Hang snatch 3-3-3  (no more than 75%)

4 rounds:
200m run
20 dumbbell hang power cleans (2 x 20/15kg)
10 pistols

Links & News

Catalyst Athletics have published a weightlifting levels chart. For your level and bodyweight – see where they reckon you should be with clean, jerk, snatch, back and front squats.

The best exercise there is hands down.

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 February 2014

26 Feb

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Level 2

Snatch deadlift + hang (squat) snatch + snatch balance 7 x 1+1+1

Handstand 3 x 20-40 second hold

100 double-unders
10 ring dips (strict)
80 double-unders
8 ring dips (strict)
60 double-unders
6 ring dips (strict)
40 double-unders
4 ring dips (strict)
20 double-unders
2 ring dips (strict)

Level 3

Snatch deadlift + hang (squat) snatch + snatch balance 7 x 1+1+1

Handstand 3 x 40-60 second hold

100 double-unders
10 ring dips (strict)
80 double-unders
8 ring dips (strict)
60 double-unders
6 ring dips (strict)
40 double-unders
4 ring dips (strict)
20 double-unders
2 ring dips (strict)

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.

Gymnastics Strength for CrossFit

25 Feb

20140225-082733.jpgI came to CrossFit as a dancer and aerialist. It was pretty much a God-send to be honest given all the core strength and pull up strength that our programme demands. I built my upper body strength first through dance and then my aerial training. It’s amazing how much strength I gained simply by hanging off circus apparatus (and of course all the drills and intense training I’ve put in through the last 4 years).

It’s from this that I have lots of insight in how to get strong enough to be efficient with CrossFit gymnastics and why we are adding a new class, Gymnastics Strength for CrossFit to the CrossFit SE11 schedule.

20140225-082750.jpgThis class aims to build strong upper bodies, tight efficient body positions and core strength. Using a mixture of the rings, pull up bars, floor drills and spending time on our hands, we will pull, push, hang upside down, lift and twist our way to becoming gymnastic ninjas.

Building a strong foundation in your fundamental positions and basic gymnastic skills, dish/arch, leg lifts, skin the cats etc will give you better body awareness, make you stronger and more efficient in WODS and generally will make you cooler.

This class is for most people. Most moves will have a scaleable version, though to really get benefit from the class, a basic kick up to handstand (against the wall/spotter), and being able to hang from the bar reasonably comfortably will be beneficial.

Class will begin with a warm up including shoulder mobility, we will work on our basic floor positions and other floor based strengthening drills.

20140225-082829.jpgFrom there will will transfer to the rig where we will work with our body weight, often using each other as spotters so achieve full range-of-movement. This class will not be about speeding through the work load, rather taking time to work the rang of motion and focus on the correct form. Some weeks will will work on our handstand strength also, working on solid holds and assisted holds. Class will end with some partner stretching.

This is not a regular adult gymnastics class – you’ll find plenty of options for this at our Vauxhall gym and over at CrossFit London UK in Bethnal Green. This is geared towards improving the gymnastics skills that will come up during our Level 2 and 3 CrossFit classes.

The class kicks off next Monday 3rd March at 8pm. The following week it will then move to the earlier 7pm slot leaving Rachel’s schedule as 6pm Level 2, 7pm Gymnastics Strength for CrossFit, 8pm Level 2.

Only one thing left to do: get yourselves booked in. It’s all about Mondays.

WOD 25 February 2014

25 Feb

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Level 2

Clean & jerk – heavy single

Push press 3-3-3

4 rounds for time:
2 Turkish get-up (16/12kg)
4 kettlebell snatches (left)
4 kettlebell snatches (right)
6 single-arm kettlebell swings (left)
6 single-arm kettlebell swings (right)

Level 3

Clean & jerk – heavy single

Push press 3-3-3 (85%)

4 rounds for time:
2 Turkish get-up (24/16kg)
4 kettlebell snatches (left)
4 kettlebell snatches (right)
6 single-arm kettlebell swings (left)
6 single-arm kettlebell swings (right)

For Wednesday night Olympic Lifting class attendees substitute the C&J heavy single for 3-3-3-3-3 (60%)

Links & News

Rachel reviews the weekend’s in-house competition.

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 February 2014

24 Feb

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Level 2

Thoracic mobility

Front squat 5-5-5

Kipping pull up drills

“Angie-ish” 10 rounds for time (with a 25 minute cap):
10 pull ups
10 push ups
10 sit ups
10 air squats

Level 3

Thoracic mobility

Front squat – heavy single

Kipping pull up drills

“Angie-ish” 10 rounds for time (with a 25 minute cap):
10 pull ups
10 push ups
10 sit ups
10 air squats

Links & News

Lots of carry over to the UK too I’d imagine. Pill nation: are Americans over-medicated?

Geek out: does eccentric training give you bigger muscles?

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 February 2014

23 Feb

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Level 2

Snatch – heavy single

Jerk dip squat 5 x 3

Open WOD 12.1
As many reps as possible in 7 minutes:
Burpees

Level 3

Thruster – 10 minutes to find a heavy single

Snatch – 15 minutes to establish a heavy single

Jerk dip squat 5 x 3 (10 minutes)

Muscle up negatives 3 x 3 (15 minutes)

Open WOD 12.1
As many reps as possible in 7 minutes:
Burpees

Links & News

The SE11 women dominated yesterday’s in-house competition. Well done to everyone who took part, organised, helped and supported.

Common myths about coconut oil exposed.

Following an awesome display yesterday by our female athletes, this post seems very appropriate today: the CrossFit chick.

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 February 2014

22 Feb

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Level 2

Hip mobility

3 position clean & jerk 5 x 3

Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes:
15 thrusters (45/30kg)
15 chest-to-bar pull ups

If 90 reps/3R then extend to 8 min.
If 180 reps/6R then extend to 12 min
If 270 reps/9R then extend to 16 min etc.

Level 3

Hip mobility

Clean deadlift + clean pull + clean & jerk 6 x 3+2+(1+1)

Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes:
15 thrusters (45/30kg)
15 chest-to-bar pull ups

If 90 reps/3R then extend to 8 min.
If 180 reps/6R then extend to 12 min
If 270 reps/9R then extend to 16 min etc.

Links & News

Foot position in the squat: a sports medicine perspective.

Preaching to the choir: why you should think twice about going vegetarian or vegan.

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 February 2014

21 Feb

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Level 2

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

Good mornings 8-8-8 (suggested start weight 35/25kg)

Open WOD 12.2
Proceed through the sequence completing as many reps as possible in 10 minutes:
30 snatches (35/21kg)
30 snatches (62.5/35kg)
30 snatches (75/45kg)
AMRAP snatches (95/55kg)

Level 3

Back squat 531 protocol

Good mornings 8-8-8 (suggested start weight 50/35kg)

Open WOD 12.2
Proceed through the sequence completing as many reps as possible in 10 minutes:
30 snatches (35/21kg)
30 snatches (62.5/35kg)
30 snatches (75/45kg)
AMRAP snatches (95/55kg)

Links & News

Weightlifting injuries and how to prevent them.

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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