WOD 31 October 2015

31 Oct

IMG_8366All Levels

“Fran” complete 21-15-9 of:
Thruster (42.5/30kg)
Pull 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 30 October 2015

30 Oct

IMG_8365

All Levels

Every 2 minutes on the minute for 14 minutes: 1 deadlift (90-100%)

In teams of 3 complete the following for time with one team member working at a time:
9 x 200m run
9 x 200m row

Halloween Social WODs

“The Chase”
In teams of 3 complete the following for time with one team member working at a time:
9 x 200m run
9 x 200m row

3 min rest

“Corpse Toss”
5 minute max effort to hang power clean a corpse (possibly a barbell) weighing 60/40kg or 40/30kg. One partner working at a time.

3 min rest

“Pumpkin Parade”
In teams of 3 accumulate as many 100m baby carry walks as possible with a large pumpkin shaped object weighing either 32 or 24kg. No running allowed. One person working at a time.

3 min rest

“Hellraisers” complete 3 rounds for time:
15 synchronised spider web sit ups
15 synchronised down and ups
15 synchronised overhead squats (scaled to zombie front squats) (20/15kg)
Any team deemed to lose synchronisation by the judges must create a 10 second human pyramid hold before they continue.

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 October 2015

29 Oct

IMG_8363All Levels

One-arm push ups 5 x 3-7 per side (substitute with regular push ups 5 x 3-7)

Complete 5 rounds for time:
30 double-unders
12 toes-to-bar
12 front rack reverse lunges (42.5/30kg)
12 push press (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 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 October 2015

28 Oct

IMG_8362All Levels

Every 3 minutes on the minute for 18 minutes: 1 snatch balance + 3 overhead squat

Complete for time:
12 power snatch (60/42.5kg)
12 box jump (30/24″)
9 power snatch
9 box jump
6 power snatch
6 box jump
600m 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.

WOD 27 October 2015

27 Oct

IMG_8361 (1)All Levels

Every 2 minutes on the minute for 10 minutes: 5 weighted pull ups

Every minute on the minute for 15 minutes:
10 American kettlebell swings (32/24kg)
5 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.

Sleven Social Halloween 2015: second teaser

27 Oct

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This Friday is our Sleven Social Halloween special at 6.30pm.

I’ve already announced that this will be a three person WOD event and the “Corpse Toss”. And here is another of the four workouts:

“Pumpkin Parade”
In teams of 3 with a 10 minute time cap, accumulate as many 100m baby carry walks as possible with a large pumpkin shaped object weighing either 32 or 24kg. No running allowed. One person working at a time.

Costume not mandatory but MASSIVELY encouraged with a prize at stake for whoever is voted ‘best in show’.

Book into the social via the booking page.

Aerial Yoga pose of the week: intense side stretch

27 Oct
IMG_8299María Noel Genné lists the benefits of this weeks pose, the intense side stretch. A regular move during our Aerial Yoga class.
It is an amazing yoga posture for all joints as it tones your ankles, wrists, elbows and shoulder joints whilst developing blood circulation in the head and heart, improves complexion, hair, eyes and cools the brain. The intense stretch also improves oxygen flow to the brain and helps to improve concentration so relaxing the mind.
It can help to ease arthritis in the neck, shoulders, elbows and wrists, decreases menstrual pain and addresses addresses digestive disorders as it works on the abdominal organs and stimulates their functions.
It relaxes your calf muscles, strengthens your legs and back muscles, strengthening and stretching the legs, abdominal organs, hips, spine, shoulders, wrists, hamstrings, legs, and torso.
Our Aerial Yoga class takes place on Tuesdays at 1.15pm, straight after the midday class. Book here.

Coach Wu SWF Seminar coming to CrossFit SE11 in April 2016

26 Oct

IMG_3418

April next year we will be holding a weekend long seminar with Coach Wu Chuanfu.

In this intensive two-day seminar, you will be taught the key concepts and approaches of Chinese weightlifting methodology.

Day 1 will focus on applying Chinese weightlifting techniques to participant’s own lifts. The unique “reverse” method that finds the optimal way for each individual to learn and understand weightlifting techniques will be introduced. Topics will include correct technique, mechanics, and positioning, and methods for improving proprioception, tempo, speed, and explosiveness.

Day 2 will focus on the Chinese weightlifting method of coaching, as employed by the Chinese national team. It is designed to maximise the learning process through a focus on practical work while incorporating artistry and science. Injury avoidance, effective coaching, communication, and problem-solving will be addressed. Ultimately we will discover what pure ultimate strength is and how to harness it.

All experience levels, including beginners, are welcome. This is a hands-on, practical seminar, so please come ready to lift!

Details: 2nd-3rd April
Day one (Level 1/applying Chinese style to own lifts): £205
Day two (Level 2/Chinese weightlifting method of coaching): £285
Both days: £400
Location: CrossFit SE11, Arch 103 Tinworth Street, Vauxhall, London, SW8 1TJ
Time: 8.30am – 12.30pm sessions OR 1.30pm – 5:30pm sessions (the morning and afternoon sessions are the same so you will only attend one per day)
Number of spaces per session: 18

You’ll find SIX event options on the website so be warned it can get confusing and as far as I’m aware I can’t create direct links to be included below (if you know MBO and that this incorrect please school me on it asap!), so please check all the details of your event/purchase before you proceed.

Follow this link to find the seminars on the booking system.

Here are the options:

 

If you would like to book BOTH days for the morning sessions (8.30am – 12.30pm) £400

If you would like to book BOTH days for the afternoon sessions (1.30pm – 5.30pm) £400

Morning and afternoon sessions are the same, so you would only attend one per day.

​​

If you would like to book just Day One/Level 1 for the morning session (8.30am – 12.30pm) £205

If you would like to book just Day One/Level 1 for the afternoon session (1.30pm – 5.30pm) £205

 

To book just the Day Two/Level 2 for the morning session (8.30am – 12.30pm) £285

To book  just the Day Two/Level 2 for the afternoon session (1.30pm – 5.30pm) £285

 

Follow this link to find the seminars on the booking system.

WOD 26 October 2015

26 Oct

IMG_8353All Levels

Weighted pistols – 5RM/side

In teams of 2 complete as many rounds as possible, with one partner working at a time to complete a full round:
5 deadlift (115/80kg)
15 wall ball
10 calorie row

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 October 2015

24 Oct

IMG_7004All Levels

Every 2 minutes on the minute for 12 minutes: 3 back squat

Every minute on the minute for 8 minutes: 3-7 (Level 2) or 5-10 (Level 3) strict pull ups (on final minute go for max effort)

Complete for time:
800m run
90 sec rest
600m run
90 sec rest
400m run
90 sec rest
200m 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.

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