WOD 18 August 2017

18 Aug

“Jackie”
Complete for time:
1000m row
50 thrusters (20/15kg)
30 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.

WOD 17 August 2017

17 Aug

Complete 21-15-9 for time:
Ring dip
Power snatch (60/42.5kg)
Kettlebell swing (24/16kg)

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 16 August 2017

16 Aug

Complete as many rounds as possible in 15 minutes:
5 strict handstand push-up
10 toes-to-bar
15 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.

Member spotlight

15 Aug

Who are our members? What have they achieved training with us? And what motivates them? Here’s a spotlight on one of the fantastic members of our community:

Cathy Tyrell-Knights

With a full year under her belt now (July 2016), Cathy has come a long way. With a previous fitness history of martial arts training she hadn’t done much in the way of barbell and definitely not much gymnastics.

She is now closer to that elusive pull-up, has overcome her struggle with dreaded box jumps, nearly at bodyweight back squat, can do a handstand hold, improved control of skipping with a rope and very recently hit triple figures for her deadlift: 102.5kg!

In addition to all her personal goals, she has also competed for CrossFit SE11 in the London Box Battles competition.

Aside from the Level 2 WOD classes, Cathy attends CrossFit Gymnastics despite finding this a challenging area. She also loves Mobility and Flexibility and is a huge advocate for Jenny’s Thursday class, believing it keeps her training safe and has contributed to the improvements and success she’s seen with CrossFit.

Why does she train here? The experienced and encouraging coaches and because of how inclusive and welcoming she has found everyone to be.

WOD 15 August 2017

15 Aug

Complete 5 rounds for time:
10 kettlebell goblet lunges
100m farmer’s walk
10 front rack box step-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.

Programming w/c 14 August 2017

13 Aug

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Rope climb strength
Handstand strength
Core/ab conditioning

Wednesday (strength)
Handstand push up strength
Skin the cats
L-sit/L-hangs

Saturday (skills)
Kipping mechanics
Handstand push-up
Toes-to-bar

Powerlifting Club

Tuesday
Bench press
Conditioning

Thursday
Back squat
Heavy accessory

Saturday
Deadlift
SWOD

Sleven Strongman

Monday
Drag – single arm 15m/arm (under 45s)

Wednesday
Sled harness 50m (under 90s)

Saturday
Longer conditioning (partner)

WOD 13 August 2017

13 Aug

Complete 5 rounds for time:
2 muscle ups (ring or bar)
5 handstand push-ups
20 burpees

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 12 August 2017

12 Aug

Complete 3 rounds for time:
800m run
30 kettlebell swings (24/16kg)
20 pull-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 11 August 2017

11 Aug

As many rounds as possible in 12 minutes:
10 front rack lunges (60/42.5kg)
10 pistols
20 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.

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