WOD 30 April 2015

30 Apr

IMG_6125All Levels

Power clean – heavy single

Death by burpees.
Perform one burpee on the first minute. Two on the second. Three on the third. Continue until you cannot complete the work in the allocated time.

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 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.

Nighty-night! Better sleep for tougher WODs

29 Apr

So much of your fitness regime can be undone by poor sleep habits. Crossfit London  member  Nicholas Davies shares his top sleep tips.

Rules for better sleep
  1. Never go to bed until you’re insanely tired – wait until you’re exhausted and you absolutely can’t stay awake any more.   But know you limits and when to transition from wherever you are to the bedroom – don’t fall asleep on the sofa or mid way walking to the bedroom – you need to fall asleep in bed!   If you get this right you will fall asleep in seconds after hitting the pillow.
  2. Never do anything in the bedroom except sleep (ok – yes, that means you have to be more adventurous in the locations of other activities!  And no I don’t mean your TV channel selections – TV’s are banned.   So maybe not a bad thing to spice things up too)
  3. When you wake up; get up and out of bed.   Don’t snooze, lay in or read a book.   This will make you more sleepy at the wrong points.   And getting up sooner will make you more tired for point 1.
  4. Leave the curtains open – let the natural light start to wake you up; try and phase out your alarm clock if you can (takes practice and you may need a backup in the early months – so if you need 7 hours sleep, and go to bed at 11pm – try steadilly moving the alarm by 5 mins out each few weeks from 6am to 6:05, 6:10, 6:15 etc.)    In winter times when there is less natural daylight try a Philips Wake Up light –   (click Wake up with light button in the middle)
  5. Never use/look at your phone / tablet in bed (these are banned from the bedroom); indeed don’t look at a bright display for at least 30 mins (ideally an hour) before you go to bed – this includes your computer.   Read a book instead or plan your next day, feed the pets, make your lunch – whatever you do, ensure there’s no display and that its not mentally taxing.
  6. Unless you’re a high caffeine metaboliser (find our here) then watch what you drink after 8pm
  7. If you are older, go for a pee before you sleep – even if you don’t feel like you want to.   A full bladder will wake you up;
  8. Check you don’t snore; maybe you have a partner that doesn’t tell you, or you are just missing a partner; Apps can help 
For good sleep monitoring

There is nothing wrong with a bit of Placebo!

29 Apr

In the old days, drug companies used to test their new fanged expensive products against  a PLACEBO.

According to wikipedia  A placebo  “is a simulated or otherwise medically ineffectual treatment for a disease or other medical condition intended to deceive the recipient. Sometimes patients given a placebo treatment will have a perceived or actual improvement in a medical condition, a phenomenon commonly called the placebo effect or placebo response. The placebo effect consists of several different effects woven together, and the methods of placebo administration may be as important as the administration itself”.

These days its often not. I think the drug companies got miffed that their new fangled ( very expensive drug) only got 1 or 2 % better results than a sugar pill.

Very annoying if your corporate mission is to screw cash out of our NHS.

The reality is that getting our body to believe it can be cured has remarkable effects. Lets face it, often the body cures itself, with no outside help from the drug companies what so ever.

Often “cures” like Reiki, magnets,  supplements  are raved about on social media.

Clearly, these things  have no physical effect (as yet, discoverable). Adding less than .001%  extra  glucosamine to the bodies natural store of  glucosamine really wont cure your shoulder issues.  A deluded fanatic holding their hands 2 inches from your shoulder thinking happy thoughts  wont apply any physical effect to fix your shoulder

But clearly, things like this actually work. Amulets don’t stop bullets, but give one to a boy  soldier  (add  a few tokes of a good spliff  and  a motivational speech:obviously) and they will charge  people firing machine guns at them.

People believe the weirdest things.

That placeboes work is beyond doubt. They often work well as pain relief, because often , after 2 or 3 weeks, pain is no longer an indication of the state of the tissue. Its simply an alarm bell that continues to ring because we don’t know how to switch it off. Ever heard of the guy whose amputated leg still hurts????

People in pain, often feel no pain after placebo  “treatment”

Anything that rallies your subconscious into believing that a wrist band, or blue socks, or vitamin C, or an evangelical prayer will cure cancer, or improve performance ,is probably worth trying out as long as  its only  £10 (ish) or less.

I guarantee you that somewhere, someone, has been cured by a wrist band, or blue socks, or vitamin C, or an evangelical prayer. Ive  cured people like this myself !

I have one plea.

If you respond to placeboes, try and find a cheap one to respond to.

Believe that drinking a glass of tap water  cures pain, or that  touching  trees gives you healing powers. Believe that by simply adding your ailment to the comments below, our online community will send out universal love and fix it .

Try not to believe that a racoon paw improves  virility , or that a Panda’s big toe cures aids.  The animals concerned are rather fond  of the bit remaining on their body just as it is. Thank you

That said, sometimes the most effective  placebo is you spending lots of money and getting lots of attention!

Ce la vie

Ofcourse this is nothing but a shoddy advertorial for the Crossfit London daily Soulwod posts, but , you know what?  Being positive, and nice  costs nothing.

 

WOD 29 April 2015

29 Apr

IMG_6124All Levels

Pull ups (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase.

As many rounds and reps as possible in 15 minutes:
30 weighted dumbbell(2 x 15/10kg) box step overs (20/16″)
30 Russian kettlebell swings (24/16kg)
30 dumbbell push press

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 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.

CrossFit London merchandise: get it while it’s hot!

29 Apr

We have some fantastic, exclusive CrossFit London merchandise for sale right now through our online shop for you to collect from our Bethnal Green gym, London E2. Awesome design, great to wear, and exclusive to us! If you’re a longstanding member, or a visiting CrossFitter, time to rock the London look!
*Please note important info at the bottom

 

CFL POWER mens (or unisex) slim-fit tee shirts
The classic CrossFit London logo on the front, with a big power logo on the back. Also the famous equation espoused by Coach Greg Glassman to describe what CrossFit does: (Fxd)/t=P  and the translation ‘Force multiply distance divide by time equals power. CrossFit London since 2005’. There’s also a cool woven label sewn to the sleeve.
Available in black tee with design in red and white. or grey tee with red and black printing.

grey4shopBlack4shop

 

CFL POWER Ladies racerback
A cool, relaxed-fit racerback tee with the large power logo across the right side seam, equation on back, and label to front lower hem. Be fit and fabulous!
Available in black tee with design in red and white. or grey tee with red and black printing.

Wblack4shopWgrey4shop

 

CFL POWER Ladies cap sleeve
Same as the regular tees, but cap sleeve, scoop neck and fitted for a woman!
Available in black tee with design in red and white. or grey tee with red and black printing.

LadiesCapGrey LadiesCapBlack

 

CFL POWER beanie hat
Warm, reversible beanie with CFL power label sewn to cuff. Free size
Available in red, black and grey.

redbeanie blackbeanie greybeanie

 

CFL POWER Labels
Pimp your gear with these exclusive CrossFit London Power labels! Three per pack.
Woven in black, white and red, it has our name and power logo, and ‘since 2005’ I recommend you machine stitch them on to clothes, or use a bit of fabric glue and hand stitch with invisible thread around the edge.

 CFLlabels

 

OFFICIAL CrossFit London tee shirt
Large in-yer-face lettering on a black tee. The classic, world-famous garment. Also available as a hoodie.

114

 

MAXOUT tee shirt
Maxout your life and lifts with this amazing tee. Black shirt with pink and blue logo to front, CFL power logo and  ‘hashtageverydaymaxout’ to back.

maxout

Check your size before you buy here:

sizechart

 

*PLEASE NOTE: We do not post out tee shirts, and we do not take cash in the gym.
To get your goods, here’s what to do

1) Click on the “BOOK NOW” tab at the top of the website
2) Click on “ONLINE SHOP”
3) Browse and buy your goods. Make sure you’ve ordered the right size! All these tees are a great slim fit (not baggy)
4) Go in person to our gym 9 Malcom Place. Show your receipt to the trainer, and collect your gear.

 The above items are only available at CrossFit London, 9 Malcom Place, Bethnal Green E2 0ER

We’ve got the POWER!

 

WOD 28 April 2015

28 Apr

IMG_6122All Levels

“Crain” complete 2 rounds for time:
34 push ups
50m yard sprint
34 deadlifts (60/42.5kg)
50m yard sprint
34 box jumps (24/20″)
50m yard sprint
34 clean & jerk (42.5/30kg)
50m yard sprint
34 burpees
50m yard sprint
34 wall ball shots
50m yard sprint
34 pull ups
50m yard sprint

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 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 April 2015

26 Apr

IMG_5767All Levels

Pistol drills and practice.

Complete 5 rounds for time:
400m farmer’s walk with plate pinch (2 x 15/10kg)
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 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 April 2015

25 Apr

IMG_5769All Levels

Pull ups (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase.

Complete 7 rounds for time:
5 push press (60/40kg)
10 toes-to-bar
15 air squat
20 double-unders

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 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 April 2015

24 Apr

IMG_5768All Levels

Front squat 3-3-3-3-3

“Diane” complete 21-15-9 for time:
Deadlift (102.5/70kg)
Handstand push 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 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.

Crossfit London survive. The 1st aid class

23 Apr

A few months ago we started talking about 1st aid

 1st aid for crossfitters

Inspite of our desire to drop 1st aid into the classes, it was no surprise to find that our classes are already busy and jam packed with skills, strength and gainz, so it wasn’t practical to teach them from scratch.

So here is the new idea.

We are going to run a weekly “Crossfit London Survive” class every friday night at 6, or 6.30pm, this is where we will teach 1st aid ( and maybe other cool survival skills) but incorporate the skills into a WOD. (  fireman Partner carry , 5 cleans,  2 minutes CPR x 3).

1 Rope climb,  10 burpees, tie a sling  x 4

We have several highly qualified 1st aid teachers,  Andrew, Arend and Graham which means that we can  also  cover the 1 day at work H and S certificate  in 6 lessons, meaning that apart from learning the skills, you’ll become a recognised 1st aider and get a certificate, while getting fit

The image is to have a gym full of 1st aiders.

Ill announce the 1st set of 6 fridays in the next week so.

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