WOD 30 September 2014

30 Sep

photo 4 (11)Level 2

Weighted pull ups – 12 minutes to find a heavy 5
Or
Pull ups – 5 negatives, 90 sec rest in between. Then 1 max effort ring rows, 90 sec rest. Then 1 x max effort assisted pull ups, 90 sec rest.

Ground-to-overhead – touch ‘n’ go technique and strategy

5 rounds for time:
12 ground to overhead (42.5/30kg)
21 push ups

Level 3

Weighted pull ups – 12 minutes to find a heavy 5

Ground-to-overhead – touch ‘n’ go technique and strategy

5 rounds for time:
12 ground to overhead (60/42.5kg)
21 push ups

Links & News

A sweetener worse than sugar.

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 September 2014

29 Sep

photo 2 (17)Level 2

Overhead squat – work up to a heavy 5

Pistols – technique/3 x 10 each side

Complete for time:
1KM run (cash in)
21-15-9 of:
Kettlebell swings (24/16kg)
Burpees
1KM run (cash out)

One run at the start, one run at the end.

Level 3

Overhead squat – work up to a heavy 5

Pistols – 5 x 3 each side (with 2 second pause at bottom)

Complete for time:
1KM run (cash in)
21-15-9 of:
Kettlebell swings (32/24kg)
Burpees
1KM run (cash out)

One run at the start, one run at the end.

Links & News

How to feed a hard gainer on the cheap.

Lose weight by rearranging your kitchen.

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.

Recap: Olympic Lifting Basics

28 Sep

photo (17)I may be biased given this has been mine and Cyril’s little project but I think Olympic Lifting Basics is one of the most useful classes on the schedule.

Yesterday we focussed on the snatch with a number of objectives: improving confidence in getting under the bar, working on a fast turnover but mostly it was about encouraging full hip extension. The session plan:

  • Muscle snatch from mid-thigh + snatch balance
  • Tall snatch
  • Chest bump from mid-thigh
  • Heaving snatch balance from mid-thigh
  • Halting deadlift + mid-thigh snatch
  • Snatch

So far we’ve seen a range of different levels attend this class, from fresh out of Level 1 through to Level 3 athletes. Sometimes just going back to basics pays big dividends to your training.

Next week we’ll hit the jerk again.

photo (16)

WOD 28 September 2014

28 Sep

photo 1 (17)Level 2

Front squat – 15 minutes to find a heavy 5

Knees-to-elbows – technique

As many rounds as possible in 8 minutes:
2 power snatch (35/25kg)
20 double-unders
3 power snatch
30 double-unders
4 power snatch
40 double-unders
Continue the pattern for as long as possible within the 8 minutes

Level 3

Front squat – 15 minutes to find a heavy 5

Knees-to-elbows – every 30 seconds on the 30 seconds for 5 minutes perform 10

As many rounds as possible in 8 minutes:
2 power snatch (50/35kg)
20 double-unders
3 power snatch
30 double-unders
4 power snatch
40 double-unders
Continue the pattern for as long as possible within the 8 minutes

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 September 2014

27 Sep

photo 1 (16)Level 2

Snatch – 15 minutes to work up to a heavy single

Wall walk + hold 5 x 1 + 20 sec hold

In 9 minutes get as far up the ladder as possible:
2 overhead squats (30/20kg)
2 knees-to-elbows
4 overhead squats
4 knees-to-elbows
6 overhead squats
6 knees-to-elbows
8 overhead squats
8 knees-to-elbows
10 overhead squats
10 knees-to-elbows
etc.

Level 3

Snatch – 15 minutes to work up to a heavy single

Wall facing handstands – 6 minutes to get a max effort hold

In 9 minutes get as far up the ladder as possible:
2 overhead squats (42.5/30kg)
2 knees-to-elbows
4 overhead squats
4 knees-to-elbows
6 overhead squats
6 knees-to-elbows
8 overhead squats
8 knees-to-elbows
10 overhead squats
10 knees-to-elbows
etc.

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 September 2014

26 Sep

photo 5 (4)Level 2

Weighted dips – 10 minutes to find a heavy 8
or
Dips (negatives) 5 x 1 with 90 sec rest, then max effort partner assisted dips

Hollow hold + arch hold 5 x 20 sec + 20 sec (30 sec rest)

“Cindy” – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Level 3

Weighted dips – 10 minutes to find a heavy 8

Hollow hold + arch hold 5 x 30 sec + 30 sec (30 sec rest)

“Cindy” – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Links & News

Seven markers of a solid strength 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.

Changes to Monday night schedule

25 Sep

photo (15)We’re beefing up the Monday night schedule. We’re adding in another Strength class (both that happen on Mondays will be identical so no attending both!), a Monday night Olympic Lifting class, an extra Level 2 class and a new late Level 3 class.

Before I go on any further I need to address all the massive eager beavers we have who will now be spoilt for choice. Ideally one class is enough for you but there are some combinations that work ok: Oly and Strength, Skills then a Level 2, Gymnastics Strength and a Level 2, Strength then a Level 2. We do not recommend you ever (should you try to) doing three classes in a row. So please don’t or we’ll need to stage a CrossFit-style intervention. Also it’s pretty foolish to attempt to do a Level 2 then something else. You have no guarantee what the MetCon/conditioning will be and so you may in pieces and so another class becomes a struggle or even impossible and counter-productive.

So back to Mondays, the new schedule will kick off from Monday 6th October and will look like this:

5.30pm Level 2 (Rachel)

5.30pm Basic Barbell – Strength (Chris – though on the 6th Oct Maria is covering whilst I’m away)

6.30pm Basic Barbell – Olympic Lifting (Rachel)

6.30pm Level 2 (Chris as the regular coach)

7.30pm Gymnastics Strength for CrossFit (Rachel)

7.30pm Strength (Chris as the regular coach)

8.30pm Level 2 (Rachel)

8.30pm Level 3 (Chris – this will kick off from 13th Oct)

WOD 25 September 2014

25 Sep

photo 4 (10)Level 2

Overhead squat – 10 minutes to work up to a heavy 5

Tuck sit hold – 4 x max effort/best time

Complete for time:
10 power cleans (55/35kg)
150m farmer’s walk (2 x 15/10kg)
8 power cleans
150m farmer’s walk
6 power cleans
150m farmer’s walk
4 power cleans
150m farmer’s walk
2 power cleans
150m farmer’s walk

Level 3

Overhead squat – 10 minutes to work up to a heavy 5

L sit hold – 4 x max effort/best time

Complete for time:
10 power cleans (80/55kg)
150m farmer’s walk (2 x as heavy as possible)
8 power cleans
150m farmer’s walk
6 power cleans
150m farmer’s walk
4 power cleans
150m farmer’s walk
2 power cleans
150m farmer’s walk

Links & News

Six bodily tissues that can be regenerated through nutrition.

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 September 2014

24 Sep

photo 3 (12)Level 2

Overhead press – 10 minutes to work up to a heavy 5

Pistols – technique/3 x 10

Complete 21-18-15-12-9-6-3 for time
Box jumps (24/20″)
Sit ups

Level 3

Overhead press – 10 minutes to work up to a heavy 5

Pistols (weighted) – 3RM per side

Complete 21-18-15-12-9-6-3 for time
Box jumps (30/24″)
Weighted sit ups (15/10kg)

Links & News

Five lessons to unlearn in weightlifting.

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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