WOD 29 February 2015

29 Feb

Beyond RXD

Complete for time:

1km row
10 muscle ups

Rest 2 minutes

150 plate toe touches
20 toes-to-bar
8 muscle ups

Rest 2 minutes

500m row
20 pull ups
10 toes-to-bar
5 muscle ups

RXD

Complete for time:

1km row
15 muscle ups

Rest 2 minutes

150 plate toe touches
20 toes-to-bar
10 muscle ups

Rest 2 minutes

500m row
20 pull ups
10 toes-to-bar
5 muscle ups

Fitness

Complete for time:

500m row
10 ring row
10 box dips
10 situps

Rest 2 min

100 plate toe taps
10 ring row
10 box dips
10 situps

Rest 2 min

500m row
10 ring row
10 box dips
10 situps

Looking to start with CrossFit SE11 in Vauxhall?

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 trial this Sunday

29 Feb

 

IMG_4237We will be trialling our Aerial Yoga (swing yoga) class in a different time slot, this coming Sunday at 2pm.

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

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.

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.

Check it out next Sunday 6th March, 2pm. Reserve your class via the booking page.

The class still runs on Tuesdays at 1.15pm too.

WOD 28 February 2016

28 Feb

Beyond RXD

Complete as many rounds and reps as possible in 12 minutes:
3 thrusters (70/52.5kg)
6 front squat
9 hang power clean

RXD

Complete as many rounds and reps as possible in 12 minutes:
3 thrusters (60/42.5kg)
6 front squat
9 hang power clean

Fitness

Complete as many rounds and reps as possible in 12 minutes:
3 thrusters
6 front squat
9 hang power clean

Looking to start with CrossFit SE11 in Vauxhall?

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.

The Sleven Open: 16.1 review

26 Feb

If you don’t know what 16.1 is yet, click on our WOD post to find out.

Some points from Coach Cyril to consider when approaching this workout:

Pace, pace, pace. Don’t gas out in the first five minutes. Find your groove and keep moving between the movements with short structured rests.

Turn the engine on steadily and progressively with this one – 20 minutes is a long time to go.

Commit to completing the lunges in one go. Resetting the bar will result in too much wasted energy.

Break up the pull ups early, not later so think 4 and 4, or 3, 3 and 2 with short breaks in between. May also be appropriate to consider fast singles.

Finally, don’t forget your breathing. Breathe through the burpees, breathe through the lunges. Your midline and diaphragm will suffer under the load of those lunges during this long workout so you don’t want to stress them further by losing control of your breathing.

WOD 26 February 2016

26 Feb

Beyond RXD

CrossFit Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes:
7.5m overhead walking lunge (43/29kg)
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull ups

RXD

CrossFit Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes:
7.5m overhead walking lunge (43/29kg)
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull ups

Fitness

CrossFit Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes:
7.5m front rack walking lunge (20/15kg)
8 burpees
7.5m overhead walking lunge
8 jumping chin-over-the-bar pull ups

Looking to start with CrossFit SE11 in Vauxhall?

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 February 2016

25 Feb

Beyond RXD

Complete for time, 30-25-20-15-10:
500m row
Pass through
Sit up

*row stays at 500m each of the five rounds

RXD

Complete for time, 30-25-20-15-10:
500m row
Pass through
Sit up

*row stays at 500m each of the five rounds

Fitness

Complete for time, 25-20-15-10-5:
500m row
Pass through
Sit up

*row stays at 500m each of the five rounds

Looking to start with CrossFit SE11 in Vauxhall?

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 February 2016

24 Feb

Beyond RXD

Get as far as possible in 20 minutes:
30 snatch (35/20kg)
200m run
20 snatch (62.5/35kg)
200m run
10 snatch (75/45kg)
200m run
As many snatch as possible (95/55kg)

RXD

Get as far as possible in 20 minutes:
30 snatch (35/20kg)
200m run
20 snatch (42.5/35kg)
200m run
10 snatch (62.5/38kg)
200m run
As many snatch as possible (75/52.5kg)

Fitness

Get as far as possible in 20 minutes:
30 snatch
200m run
20 snatch
200m run
10 snatch
200m run
As many snatch as possible

Looking to start with CrossFit SE11 in Vauxhall?

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 23 February 2016

23 Feb

Beyond RXD

Complete 5 rounds for time:
Min 1: 30 mountain climbers
Min 2: 15 burpees
Min 3: 8 over/unders

RXD

Complete 5 rounds for time:
Min 1: 20 mountain climbers
Min 2: 10 burpees
Min 3: 8 over/unders

Fitness

Complete 5 rounds for time:
Min 1: 18 mountain climbers
Min 2: 8 burpees
Min 3: 6 over/unders

Looking to start with CrossFit SE11 in Vauxhall?

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 22 February 2016

22 Feb

Beyond RXD

Weighted pull up 3-3-3-1-1 (drop to 50% and perform a final max effort set)

Complete for time:
100 double-unders
10 muscle-ups

RXD

Weighted or strict pull up 3-3-3-1-1 (drop to 50% if weighted and perform a final max effort set)

Complete for time:
80 double-unders
6 muscle-ups

Fitness

Banded strict pull up or ring row 5-5-5-5-5 (finish with a max effort set)

Complete for time:
150 single-unders
10 muscle up transitions

Looking to start with CrossFit SE11 in Vauxhall?

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.

Why CrossFit SE11?

22 Feb

We are running our first free taster in a few weeks. Find all the details here. This is your chance to find out about what we do, what CrossFit is, and how (cheesily) we can make your life better. If you already train with us, this is the chance to for someone you know to experience CrossFit as you know it.

The trial isn’t just something we’re doing because we a good hearted bunch. It’s a sales pitch of course. But like trying to sell anything, it all becomes either difficult or pointless if you don’t see value in what you’re trying to sell.

We do.

We know we have created a brilliant gym. Solid programming. Arguably the friendliest and most welcoming CrossFit box in London. High level of coaches who are professional, massively skilled in what they do and coaches that give a sh*t about our member’s and their goals.

To focus a little further on some on these points…

Our community. London can be a tough place to live, often massively impersonal. Our gym fosters a supportive community that builds friendships beyond the gym. In a big city finding communities like ours improves people’s quality of life, truly. The coaches and myself take pride in being told our gym is a postiive influence on their lives not just their fitness.

We offer a variety of classes. CrossFit Level 1 for beginners, Level 2 for the majority, Level 3 and competition class to push a minority a little harder and lots of speciality classes to hone your skills and let you bias your fitness towards weightlifting, strength, mobility or gymnastics if that’s what you want.

Our programming is well thought through and is accessible to every level of athlete providing a suitable challenge to build a appropriate balance of both strength and conditioning.

We get results, each week we see PBs on lifts or people getting their first pull ups or muscle ups. And often our successes are not always in numbers – it’s a better squat, a more proficient and technically sound clean and jerk or better movement generally. We’re pretty hot on the small details to make the big differences.

And most importantly we have a breadth of experience in our team. We don’t just have have CrossFit coaches. We have gymnastics coaches, aerialists, two national level Olympic weightlifters and a swing yoga teacher.

If you’re an old or current member and what you’ve just read resonates please share this post on social media, email to a friend or just tell someone what you think of us. We know what we do here is pretty great, we know our members value what we do so we’d hope you’ll help us reach more Londoners.

If you’re not a member, then get along to the taster –  truth be told we’re pretty rubbish salespeople so you won’t get a pushy pitch – simply information on what we offer and how we can help you with your goals. See what impression you get of us, other than some of your Saturday time in March, it’s free and there’s no commitment beyond showing up required.

Or maybe if you’re sold go to the class schedule and book a place in one of our Level 1 classes (there’s some more information here too). Or you can always send me an email and ask me some more questions – if you can’t find the answers on the website, I’d be happy to help in any way.

Get involved with us. You know you want to.

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