WOD 30 September 2015

30 Sep

IMG_3712All Levels

Every 2 minutes on the minute for 14 minutes: 2 bent-0ver-row

Complete 3 rounds for time
7 muscle ups
14 box jumps (30/24″)
21 goblet squats (24/16″)

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 29 September 2015

29 Sep

IMG_3714All Levels

Rope climbs 4 x 1-3 climbs (Level 2) 4 x 2-5 climbs (Level 3)

Complete for time:
400m run

Rest 5 min.

Complete for time:
100 front racked barbell reverse lunges (60/42.5kg)

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 28 September 2015

28 Sep

IMG_3715All Levels

Split jerk – 2RM (12 min cap)

“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.

WOD 27 September 2015

27 Sep

IMG_3720All Levels

Every 2 minutes on the minute for 12 minutes: 3 push press

Complete 10-9-8-7-6-5-4-3-2-1 for time:
Front squat (60/42.5kg)
Toes-to-bar

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 September 2015

26 Sep

IMG_3719All Levels

False grip hangs 5 x 10-20 sec

Complete 3 rounds for time:
30 sec L-sit hold
20 chest-to-bar pull ups
10m handstand 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 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 September 2015

25 Sep

IMG_3718All Levels

Kipping practise and drills

Complete for time:
21 thrusters (42.5/30kg)
21 American kettlebell swings (24/16kg)
400m run
15 thrusters
15 American kettlebell swings
400m run
9 thrusters
9 American kettlebell swings
400m run

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.

Performance Nutrition workshop

24 Sep

buff boxWe’re excited to announce a Performance Nutrition workshop we’ll be holding in November at CrossFit SE11 with Pete Howe of Buff Box.

Buff Box currently write nutrition plans for some of the best athletes in the world including Steve Fawcett, Sam Briggs, Sara Sigmundsdottir, Karl Bjorgvin, Phil Hesketh, Team Reebok athletes Rob Lawson, Jordan Wallace and now working CJ Martin as part on the Invictus Seminar Team to provide nutritional support to all their athletes. They work closely with all their athletes to ensure they are getting the correct amount of energy (fuel) into their bodies to provide optimal performance and aid recovery.

The Performance Nutrition workshop they will be running with us on 21st November 2015 will give insight and instruction on how to properly use food as fuel through an approach that balances macronutrients (carbohydrates, fats, and protein) in an accurate and specific manner. Whether those goals are cutting weight, gaining weight, maintaining weight, and improving energy through workouts, enhancing recovery, aesthetics, or any combination of these needs; there is a proper method and formula. This is not a seminar to preach one method of eating over another – it is simply an explanation of science and the way the body actually uses specific nutrients to fuel specific activities.

The workshop schedule will be as follows:

  • Coffee and introductions.
  • Performance Nutrition
  • Theory and case studies = results.
  • Nutrition for Exercise & Sports
  • Topics include: protein, carbohydrates, dietary fat, pre-exercise meals and snacks, fluids, quick energy, supplements, recovery, engineered foods.
  • Athlete Performance Program.
  • Lunch Break BuffBox Meal (supplied by us a meal worth £4.95, a drink and primal Protein bar).
  • APP Athlete Performance Program WOD.
  • Pete will stay around for the reminder of the day to hang out, chat and give an additional info with the athletes.

Takes place Saturday 21st November 2015, 9am – 2pm (approx.)

Price of the workshop is £35 and you can book online here.

WOD 24 September 2015

24 Sep

IMG_3717All Levels

Clean & jerk – 10 minutes to work up to a heavy single.

Complete 30 rounds for time:
1 clean & jerk (70/50kg or 80% from earlier, whichever is lower)
3 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.

Aerial Yoga at CrossFit SE11

23 Sep

IMG_8393We are introducing a new lunchtime class at CrossFit SE11 from next Tuesday, Aerial Yoga with María Noel Genné.

The class takes exercises from yoga, Pilates, calisthenics and aerial acrobatics, performed in a hammock designed for Aerial Yoga.

Adding any yoga class to your schedule will help with your CrossFit performance: improved mobility and range of motion, better mental focus, balance and as an active rest day.

Aerial Yoga specifically can help relieve compressed joints to improve alignment and allow the spine to lengthen – especially useful to counteract all the time we spend under barbells.

And if none of the above has convinced you – then simply come check out to try something new. All fitness levels welcome, though not recommended if pregnant or have recently had eye surgery – if in doubt or you have any questions about this then email Chris.

Aerial Yoga kicks off Tuesday 29th September at 1pm. Book in here. Class is one hour long.

WOD 23 September 2015

23 Sep

IMG_3716All Levels

Every 2 minutes on the minute for 10 minutes: 5 back squats. Increase the weight each round.

Complete for time:
50 hollow rocks
50 sit ups
50 single-leg bridges (25 each side)
50 v-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 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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