WOD 31 March 2017

31 Mar

Romanian deadlift 7-7-7-7-7

Every minute on the minute for 12 minutes:
16 alternating goblet lunges
8 V-ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 March 2017

30 Mar

‘Fran’
Complete 21-15-9 for time:
Thruster (42.5/30kg)
Pull up

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

London Box Battles – Sunday April 30th 2017

29 Mar

 

Now that The Open is over, it’s time to turn our attention to London Box Battles. Hopefully, your competitive spirits have been fired up for a bit more! Just like The Open, Box Battles is a totally inclusive event and caters to all levels. Whether you’re a noob or a Dottir, the experience will be fun, challenging, and hopefully bring us together more as a box.

The event is a competition against another box and this round will be run on Sunday 30th April at CrossFit Dawn in Forest Gate. We will be dividing everyone up into 3 categories, depending on your level and competitive interest:

Group A: The top CrossFit athletes from each box.  The guys and girls who fancy themselves as competitive athletes and who want to compete against the best London have to offer.

Group B: CrossFit athletes that are training for general health and fitness and don’t want to compete with the big guns.  Most of these athletes will have been doing CrossFit for over 12 months.  This groups WODs will be slightly scaled to suit the level of fitness.

Group C: First-time competitors or athletes that have been doing CrossFit for less than 12 months.   Again these WODs will be scaled to suit the level of fitness.

The workouts have already been announced and we will be running two days as part of our regular level 2 programming to practice the workouts and get a feel for which category you would like to compete in. Your first opportunity will be on Monday 10th April and again on Saturday 22nd April. If you don’t want to practice the WODs you don’t need to! However, I would recommend having a go.

The Workouts are as follows:

 

WOD 1-PART A:

All Groups

6min to establish 1RM Thruster

Max Strength: Athletes choose the weight on the bar and aim to find max weight for 1 rep

– Rest 2min –

 

WOD 1-PART B:

Group A

6min EMOM for MAX Thrusters

10 Pull-ups

AMRAP Thrusters 60/40kg

 

Group B

6min EMOM for MAX Thrusters

5/3 Pull-ups

AMRAP Thrusters 45/30kg

 

Group C

6min EMOM for MAX Thrusters

5 Burpees

AMRAP Thrusters 30/20kg

 

WOD 2:

Athletes have 12minutes to complete:

Group A

3 Rounds of:

40 Double-Unders

30 AKBS 32/24kg

20 Box Jumps 24/20″

20 Toes to Bar

 

Group B

3 Rounds of:

40 Double-Unders

30 RKBS 24/16kg

20 Box Jumps 24/20″

10 Toes to Bar

 

Group C

3 Rounds of:

40 Single Skips

30 RKBS 20/12kg

20 Box Jumps 24/20″

10 Ab-mat Sit-ups

 

FINAL WOD

This will be team workout with 2 male and 2 female athletes form each affiliate going head to head. The winner of the final will receive 1 extra point for their affiliate in the league ladder.

Each Athlete must complete:
20m DB Walking Lunges
15 DB Push-Press
10 DB Over the Box Steps 24/20″

M: 22.5kg,  F: 15kg

Athletes may go in any order.  As soon as athlete 1 finishes the round, they must high five the second athlete so they can start their round.  This is repeated until the final athlete has completed their round.

Coach Nick winning group B for CrossFit London back in the day

 

I’d be ecstatic if we got a group of twenty of us to go east, throw down, have some barbeque and beers after and generally have a fun time. Coaches Tim, Carolyn and myself will be going so you’ll have plenty of coaches supporting your efforts! I’ve attended two Box Battles and they are a blast whether you win, participate, or just come along to spectate. These sort of events really bring us together as a community so it’s a great chance to get to know each other a lot better.

WOD 29 March 2017

29 Mar

Clean 3-3-3-3-3

In teams of 2 complete:
200 double-unders
100 sit ups
100 burpees on to plate
100 wall balls
100 kettlebell swings
200 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 March 2017

28 Mar

Complete as many rounds as possible in 15 minutes:
5 hang power snatches (42.5/30kg)
10 overhead squats
20 box jumps

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Bring a friend to WOD with you

27 Mar

Next Sunday we’ve added a new class to the schedule. Bring-a-Friend WOD!

The biggest promotional tool we use is word-of-mouth. We don’t do introductory discounts or early-bird deals and we don’t intend to. CrossFit is based on long-term lifestyle change, not quick fixes and easy options. But for some, the hardest part is that initial plunge into a Level 1 class.

Starting this week, each Sunday we will now host “Bring-a-friend WOD.” A class which allows you to bring a friend and let them try out a CrossFit class for free with you.

All our current members need to do is book onto the class as you normally would. All your friend needs do is show up, sign a paper waiver and join in. No signing up, no need to book-in online, no need to pay. Just be willing to give it a try.

You can bring only one friend per class. If you have someone else you’d like to bring, you will have to wait until the following Sunday or get another member to bring them.

If your friend likes it, great; they can sign up and start booking Level 1 classes. If they don’t like it, then at least you get to laugh about that time you coerced them into joining your CrossFit class and you both bickered all the way through the workout and stopped talking for a week.

The classes will run each Sunday of every month at 12:30.

WOD 27 March 2017

27 Mar

‘The CrossFit Total’
Back squat 1RM
Overhead press 1RM
Deadlift 1RM

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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.

Programming w/c 27 March 2017

26 Mar

CrossFit (Level 2)

Monday
Starting the week off with a test, the CrossFit Total. Establishing a heavy back squat, overhead press and deadlift (strength focus).

Tuesday
A fifteen minute triplet with hang  power snatches, overhead squats and box jumps (conditioning focus).

Wednesday
Cleans followed by partner chipper WOD. Expect double-unders, burpees, sit ups, wall balls and kettlebell swings (weightlifting/conditioning focus).

Thursday
Benchmark girl today: Fran. Get or test your time on the most famous girl of all (conditioning focus).

Friday
Switching up the strength a bit with some Romanian deadlift followed by an alternating EMOM of goblet lunges and V-ups (strength/conditioning focus).

Saturday
Some handstand work to start and a couplet of front squat and ring dips to finish (gymnastics/conditioning focus).

Sunday
Snatch followed by another partner effort with rowing, dumbbell burpees and push press (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Ring row strength
Headstand pike ups
Back bridge

Wednesday (strength)
Weighted ring dips
Muscle up eccentric strength
L-sit lift offs

Saturday (skills)
Kipping mechanics (where appropriate Butterfly specific)
Kipping muscle ups
Rope climbs

Powerlifting Club

Tuesday
‘Linda’
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x b/w
Bench Press b/w
Squat Clean .75x b/w

Thursday
‘Coffey’
For Time
800 Meter Run
50 Back Squats (60/42.5)
50 Bench Press (60/42.5)
800 Meter Run
35 Back Squat
35 Bench Press
800 Meter Run
20 Back Squat
20 Bench Press
800 Meter Run
1 Muscle-Up

Saturday
‘TJ’
For Time:
10 Bench Presses (85/60 kg)
10 Strict Pull-Ups
Max Thrusters (60/42.5 lbs)
Repeat until you have completed 100 Thrusters

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Snatch and clean & jerk

Heavy MetCon (Sleven Strongman)

Wednesday
Main event: Rope pulls 25m max effort

Saturday
Main event: Prowler push 50m max effort

WOD 26 March 2017

26 Mar

Complete 3 rounds:
As many rounds as possible within 5 minutes:
10 push press (42.5/30kg)
10 chest-to-bar pull-ups
1 minute rest
As many rounds as possible within 5 minutes:
10 alternating dumbbell snatches (24/16kg)
10 push-ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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 March 2017

25 Mar

Deadlift 7-7-7-7-7

In teams of 2, 15 minutes for max reps:

Whilst one partner completes a 200m run the other partner performs as many manmakers (2 x 15/10kg) as possible.

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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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