WOD 31 July 2014

31 Jul

Metcon 64All Levels

Pull up/ring rows 3-3-3-3-3

Double under practise

Complete 5 rounds for quality:
Hold one-arm handstand – 15 sec (scale: box or one-arm push up holds)
15 arch body rocks (sub: arch hold – 30 sec)
Hold one-arm handstand, right – 15 sec
Rest 1 min

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 July 2014

30 Jul

Metcon 62Level 2 & 3

Snatch balance 3-3-3

Halting snatch deadlift + mid-hang snatch pull + snatch – 15 minutes to find a heavy single for the complex

As far up the ladder as possible in 10 minutes, 1 of each, then 2 of each, then 3 of each etc:
Goblet squat (L2: 24/16, L3: 32/24kg)
Burpee
V-up (or tuck up)

Strength & Olympic Lifting Class Athletes

Snatch balance 3-3-3 (aim for 80% for final set)

Power snatch 1-1-1-1-1 (80%)

As far up the ladder as possible in 10 minutes, 1 of each, then 2 of each, then 3 of each etc:
Goblet squat (L2: 24/16, L3: 32/24kg)
Burpee
V-up (or tuck up)

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 July 2014

29 Jul

Metcon 61All Levels

False grip/muscle up transitions/muscle ups 3×5

“Collin” complete 6 rounds for time:
400m weighted carry (23kg or over/16kg or over)
12 push press (52.5/37.5kg)
12 box jumps (20/24″)
12 sumo deadlift high-pulls (42.5/30kg)

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 July 2014

28 Jul

Metcon 60All Levels

Push press – 12 minutes to work up to a heavy 2

Handstand push ups technique/3 x max effort

Complete 3 rounds for time:
25 wall balls
25 medicine ball cleans
(L2: 7/5kg, L3: 9/7kg)

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.

Olympic Lifting Mini Seminar with Coach Wu ChuanFu

27 Jul

For several years the Chinese weightlifters have attained near mythical status. Their lifting secrets are in demand, as are their coaches and athletes.

We were recently contacted by weightlifter Scott Wong who is currently competing in the Glasgow hosted Commonwealth Games under Coach Wu ChuanFu. During their time in the UK they are holding a number of mini seminars and have asked us to host at CrossFit SE11 and CrossFit London UK.

photoThe 3 hour mini seminar will focus on (Chinese style) snatch, clean & jerk, squat and push press. Theory will be discussed during the session, lots of demonstrations and explanations from Coach Wu. In addition injury prevention (and how the Chinese lifters go about this) will also be covered.

The seminar is aimed at all levels with a focus on teaching you how to use and apply strength during the lifts. Don’t come expecting to max out, but rather hit lots of repetitions to improve your coordination and execution of the lifts.

This is an incredibly exciting opportunity. China produces some of the finest Olympic weightlifters in the world, holding a handful of the current world records.

They are well known for their own training methodology and Coach Wu boasts some impressive credentials having been a former member of the Chinese National Olympic Weightlifting Team. He has spent time under Coach Yu Jie who also coaches Chinese champions Lu Xiaojun, Liao Hui, Lu Haojie and Tian Tao (all of whom have trained alongside Wu ChuanFu).

At the peak of his career, Coach Wu attained 2nd position at the Chinese National Weightlifting championships twice, hitting a total of 304kg as a 62kg lifter and 335kg as a 69kg lifter. His max snatch is 160kg and clean & jerk is 195kg (whilst weighing 69kg). Here he is performing a snatch balance with 180kg:

The 3 hour mini seminar led by Coach Wu ChuanFu and assisted by Scott Wong will take place on:

Sunday 3rd August
CrossFit London UK, Bethnal Green
2pm

Friday 8th August
CrossFit SE11, Vauxhall
6pm

The price of each workshop is £49 (plus VAT) and places are limited to just 20 people per event. Note the two events will be the same (so you just attend one) but we are able to give you options on date and location.

I should stress that this is a special event in that it is a test for future seminars. So when Coach Wu returns to the UK the seminars will be more expensive so get your space now: click here to go to the booking page (make sure to choose your preferred date and location).

WOD 27 July 2014

27 Jul

Lunge 2All Levels

“Carse” 21-18-15-12-9-6-3 for time of:
Squat clean (42.5/30kg)
Double-unders
Deadlifts (85/60kg)
Box jumps (24/20″)
*Each round begins with a 50m bear crawl

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 July 2014

26 Jul

Front Squat 30All Levels

Pull up/ring row 5-5-5-5-5

Headstand practise/press to handstand 3 x 5

Complete 5 rounds for quality:
10 push ups
10 alternating kettlebell overhead squats (as heavy as good form allows)
20 hollow body rocks (or 30 sec hollow hold)

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 July 2014

25 Jul

Dumbbell 30Level 2 & 3

Push Press – 12 minutes to find a heavy 5

Snatch pull 3-3-3 (aim for 90-95% best snatch)

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

Strength & Olympic Lifting Class Athletes

Push Press – 12 minutes to find a heavy 5

Snatch pull 3-3-3 (95%)

5 rounds for time:
400m run
10 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 24 July 2014

24 Jul

Run 23Level 2 & 3

Clean & jerk – 10 minutes to find a heavy single

Ring dips 4 x 5-10 (or 5 negatives, rest 60 sec in between, use stable surface if rings too difficult)

As many rounds as possible in 20 minutes:
Ground to overhead (70% of earlier clean & jerk weight)
10 chest-to-bar pull ups
15 burpees

Strength & Olympic Lifting Class Athletes

Snatch – single rep at target: 75-80%

Clean & jerk – single rep at target: 75-80%

Ring dips 4 x 5-10 (or 5 negatives, rest 60 sec in between, use stable surface if rings too difficult)

As many rounds as possible in 20 minutes:
Ground to overhead (70% of clean & jerk 1RM)
10 chest-to-bar pull ups
15 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 23 July 2014

23 Jul

photo 2 (2)Level 2 & 3

Front squat – 15 minutes to work up to a heavy 5

Handstand holds 5 x 30-60 seconds

Complete for max reps:
Wall ball – 20 sec work, 10 sec rest, repeat for 8 intervals
Ring row – 20 sec work, 10 sec rest, repeat for 8 intervals
Straight leg sit ups  – 20 sec work, 10 sec rest, repeat for 8 intervals
Jumping squats – 20 sec work, 10 sec rest, repeat for 8 intervals

Strength & Olympic Lifting Class Athletes

Front squat 5-5-5 (75%)

Handstand holds 5 x 30-60 seconds

Complete for max reps:
Wall ball – 20 sec work, 10 sec rest, repeat for 8 intervals
Ring row – 20 sec work, 10 sec rest, repeat for 8 intervals
Straight leg sit ups  – 20 sec work, 10 sec rest, repeat for 8 intervals
Jumping squats – 20 sec work, 10 sec rest, repeat for 8 intervals

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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