WOD 31 May 2016

31 May

Beyond RXD

Every minute on the minute for 5 minutes:
50 mountain climbers
Every minute on the minute for 5 minutes:
6/4 muscle ups
Every minute on the minute for 5 minutes:
20/15 calorie row

RXD

Every minute on the minute for 5 minutes:
40 mountain climbers
Every minute on the minute for 5 minutes:
4/3 muscle ups
Every minute on the minute for 5 minutes:
15/10 calorie row

Fitness

Every minute on the minute for 5 minutes:
30 mountain climbers
Every minute on the minute for 5 minutes:
30 second plank hold
Every minute on the minute for 5 minutes:
10/7 calorie row

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 30 May 2016

30 May

Beyond RXD

Back Squats
5-5-3-3-1-1-10

RXD

Back Squats
5-5-3-3-1-1-10

Fitness

Back Squats
3-3-3-3-3-3

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 29 May 2016

29 May

Beyond RXD

Row 2km

Rest 2min

50 chest-to-bar-pull ups

Rest 2min

50 toes-to-bar

RXD

Row 2km

Rest 2min

40 chest-to-bar-pull ups

Rest 2min

40 toes-to-bar

Fitness

Row 1km

Rest 2min

30 assisted ring pull ups

Rest 2min

40 lying toes-to-bar

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 28 May 2016

28 May

Beyond RXD

In Partners. Continue until both partners have reached 12 rounds/reps of each:
Handstand push up/overhead squat ladder
Team mate 1 performs 1 handstand push up/1 overhead squat (70/52.5kg)
Team mate 2 performs 1 handstand push up/1 overhead squat
Team mate 1 performs 2 handstand push up/2 overhead squat
Team mate 2 performs 2 handstand push up/2 overhead squat

RXD

In Partners. Continue until both partners have reached 10 rounds/reps of each:
Handstand push up/overhead squat ladder
Team mate 1 performs 1 handstand push up/1 overhead squat (60/42.5kg)
Team mate 2 performs 1 handstand push up/1 overhead squat
Team mate 1 performs 2 handstand push up/2 overhead squat
Team mate 2 performs 2 handstand push up/2 overhead squat

Fitness

In Partners. Continue until both partners have reached 8-10 rounds/reps of each:
Dumbbell push press/overhead squat ladder
Team mate 1 performs 1 dumbbell push press/1 overhead squat
Team mate 2 performs 1 dumbbell push press/1 overhead squat
Team mate 1 performs 2 dumbbell push press/2 overhead squat
Team mate 2 performs 2 dumbbell push press/2 overhead squat

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 27 May 2016

27 May

Beyond RXD

Complete as much as possible in 15 minutes:

25 weighted walking lunges
25 good mornings (40/25kg)

35 weighted walking lunges
35 good mornings

45 weighted walking lunges
45 good mornings

Etc.

RXD

Complete as much as possible in 15 minutes:

25 weighted walking lunges
25 good mornings (30/20kg)

35 weighted walking lunges
35 good mornings

45 weighted walking lunges
45 good mornings

Etc.

Fitness

Complete as much as possible in 15 minutes:

15 walking lunges
15 good mornings

20 walking lunges
20 good mornings

25 walking lunges
25 good mornings

Etc.

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 26 May 2016

26 May

Beyond RXD

Weighted pull ups 3-3-3-3-3

Weighted sit ups 20-20-20-20-20

RXD

Weighted pull ups 3-3-3-3-3

Weighted sit ups 15-15-15-15-15

Fitness

Ring rows 3-3-3-3-3

Strict sit ups 10-10-10-10-10

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.

CrossFit SE11 programming

25 May

Earlier this year we changed the way we programme our Level 2 classes. Many of you have noticed that things got scaled back, in a sense.

IMG_0955Instead of always trying to feature some strength, weightlifting or skill followed by a MetCon, we take you through a more thorough and structured warm up routine that better exposes you to the impending workout. Because as much as it seems that more is better, that one hour session you get is better with a greater focus.

This takes shape in hitting a general warm up, a specific warm up and then we start to work on the movements that will later form the main workout. Before we start the workout we also perform a ‘workout prep’ that has you ramp up to the working weights with appropriate rep schemes and also testing you by adding some intensity early on.

All that we do is to prepare your muscles and joints for what is to come and pursue a path that is the safest and most likely to keep you injury-free.

All this ensures that we can enforce and maintain the high movement standard that both CrossFit SE11 (and our parent gym, CrossFit London) are known for. It means that we have less instances of people lowering their weights or scaling back during workouts and that we can make sure that the workout stimulus and intensity is maintained once the “3-2-1, GO!” is yelled.

We complement all this with bolt on programmes:

  • Olympic lifting classes that follows a structured programme to improve these lifts for those who want to focus their efforts here or simply to refine your technique for carry over to the Level 2 classes.
  • A series of strength classes with the aim of increasing strength using barbell movements and other resistance from bodybuilding, powerlifting and strongman.
  • Two gymnastics strength for CrossFit classes to also build strength but in relation to bodyweight and gymnastics that feature in our workouts.
  •  A mobility and flexibility class to help with the range-of-motion needed for the other classes.
  • A MetCon Level 2 class with a faster, low-impact approach with the aim of improving endurance capacity (engine), again with the aim of improving performances for the main WODs.
  • Level 3 and Competition classes that also provide a faster pace once you’ve earned your stripes with our Level 3 standards and you are RXing most workouts.
  • Adult gymnastics with a general (not essentially CrossFit) approach to the execution of handstands and tumbling.

All the specific/speciality classes feed back to our Level 2 classes – pure CrossFit classes.

FullSizeRender (2)Level 2 is a varied and non-specialised programme having you perform a wide variety of movements, time frames and rep schemes. The aim is to improve everything from strength to endurance. We structure our warm up and preparation to make sure you get the most out of every session without over-stretching ourselves and still making for a tough session.

We want to coach our members, not simply give them a long list of activities – that’s why we’re about quality over quantity in our classes and we make no apologies for this.

WOD 25 May 2016

25 May

Beyond RXD

‘Kalsu’. Complete for time:
100 thrusters (60/42.5kg)
Every minute on the minute perform 5 burpees

RXD

‘Kalsu’. Complete for time:
100 thrusters (52.5/35kg)
Every minute on the minute perform 5 burpees

Fitness

‘Kalsu’. Complete for time:
50 thrusters
Every minute on the minute perform 3 burpees

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 May 2016

24 May

Beyond RXD

Complete 5 rounds:
8 power snatches (84/60kg)
With time remaining of 3 minutes, perform as many reps as possible:
Box jumps (24″)

RXD

Complete 5 rounds:
8 power snatches (70/52.5kg)
With time remaining of 3 minutes, perform as many reps as possible:
Box jumps (20″)

Fitness

Complete 5 rounds:
8 power snatches
With time remaining of 3 minutes, perform as many reps as possible:
Step 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 23 May 2016

23 May

All Levels

Every 2 minutes for 10 minutes complete:
200m Sprint

Rest 5min

Every minute on the minute for 10 minutes complete:
100m Sprint

 

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.

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