Saturday 4th June marks the start of your journey at CrossFit SE11 (also known as “Sleven” by our members and team).
From Saturday 4th June, and regularly on every Saturday there after, you can come along and learn the techniques that make CrossFit safe, effective and help you become even more awesome.
No matter how fit you think you are, you need to be able to do certain things. Sure there are the normal cardio things that people do, but that’s where most gyms stop: formless cardio. Rowing (with no technique), and (slumped) cycling have their place in fitness, some may argue, but the reality is that to be truly fit, you need to have certain functional movements in your life, and here they are:
1.1 Squats: squats are the most basic of human movements and almost no one can do them properly. We often see elite athletes and self-styled, “leading” personal trainers who cannot perform a simple air squat properly – let alone the front squat and overhead squat. Once we have taught you how to do these moves safely, you’ll be nearer to making effective use of your training time. I doubt if anyone is as good at teaching these skills to beginners as we are – unless we taught them.
1.2 Presses: to be the person you want to be, you need to be able to push weight above your head. People with amazing physiques almost always have the ability to press, push press and push jerk stuff over their head. Learn how with us. It gives you amazing insight into how good your core, shoulders, co-ordination and above all your balance really is. Learn these skills, train them, and greater fitness will be yours
1.3 Deadlifts: this is probably the simplest move we teach in our beginners programme, but it’s the toughest to get. If you sit hunched up over your desk then it’s going to be a challenge to learn a new healthy back position. It takes a bit of a mental rewire to use your legs, bum and posterior chain to lift stuff, rather than haul it through your poor overworked spine. Many people who have been “deadlifting” for years are blown away with the structured, kind, (but insistent) way we teach this essential move. Deadlifting badly isn’t on our agenda, and shouldn’t be an option for you.
1.4 Bodyweight skills: no matter how fit you are, if you cannot pull up, dip or push up, your present fitness standard falls well short of ours. We will teach you the core skills to achieve these moves over the next few months. We have lots of substitutions, meaning you can enter our classes straight away giving you the chance to build these skills.
1.5 Kettlebells: we need you to swing and snatch a kettlebell beautifully. We teach you how to use your hips to move load and weight. An incredibly useful skill to have.
Then it’s on to the crème de la crème of powerful, safe, effective and fun movements; the Olympic lifts. These barbell moves are way more than just simple, thuggish strength; it’s about the effective application of force while moving heavy objects quickly and safely.
1.6 Barbell snatch
1.7 Barbell clean & jerk.
We alternate each Saturday between 1.4. 1.3 and 1.5 one weekend, then 1.1, 1.2, 1.6 and 1.7 the following weekend.
1) You can simply book into every class over two weekends and get it all done. We suggest that this is for those who are are fairly fit, used to moving skills or sports and feel you don’t have any major mobility issues. Maybe you have tried CrossFit at home or are used to using weights, so you feel fairly confident you can cope with three, then four hours worth of work in a weekend. Be reassured that we use really light weights to teach the moves, (you can go a bit heavier if you want), and we build in adequate breaks.
2) Maybe you have little or no exposure to exercise with correct standards, maybe you hunch over your desk all day. Well, in that case, simply work your way through over a few weekends – there is no rush!
New movement can make you quite sore the morning after, so approach this steadily.
3) Mix and match. It’s seven lessons. Approach it as you will although we always require that you do 1.1 and 1.2 before 1.6 and 1.7
We ought to say that much of the beginner process is externally accredited. We should say we have an amazing, well-taught training team.
Frankly – train with us because we love what we do. We are passionate, kind and funny (although quite picky with the standards we want you to reach).
BUT what if you don’t feel comfortable with some of the moves and that you need more time? What if years of poor running technique, poorly-taught exercise and hunching over your desk means it’s not safe for you to go onto Level 2? Here is our offer: come back and redo those classes you didn’t excel in, as our guest.
If you have mobility and learning issues, we will arrange a few sessions of discounted personal training with one of our sports massage and injury team.
Once you have finished you’ll be able practice the deadlift, squat, kettlebell and Olympic lifting safely.
Many people simply do our Level 1 as a fun educational process and incorporate the skills into their normal regimes. Even if you don’t want to participate in a CrossFit class, the runner who deadlifts once a week has an advantage. The runner who can pull up and ring dip is also tougher, faster and better prepared.
The venue is (railway arch) 103 Tinworth Street se11 5EQ. Five minutes from Vauxhall tube station.
Costs: have good look at our price options. We have the most competitive fees in London.
For more info, you can email our Level 1 course leader, Phillip Weddell.