WOD 29 October 2013

29 Oct

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Level 2

Split Jerk 2-2-2-2-2-2-2

Muscle ups – technique drills

4 rounds for time:
15 thrusters (35/25kg)
15 box jump over
15 pull ups

Level 3

Split Jerk 3-3-2-2-2 (80%)

Weighted muscle ups x 2 (rest 1 minute and repeat until you cannot complete the 2 reps)

4 rounds for time:
15 thrusters (35/25kg)
15 box jump over
15 pull ups

Links & News

Olympic lifting and pulling slowly from the floor.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

28 Oct

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Level 2

Hang power clean 3-3-3-3-3-3

Wall walk – technique work

4 rounds (not for time):
3 wall walks
10 strict toes-to-bar
15 tuck-ups

Level 3

Power clean 3RM

Handstand – 10 minutes to work on freestanding for timed longest hold

4 rounds (not for time):
5 wall walks
10 strict toes-to-bar
15 v-ups

Links & News

Fructose, obesity and metabolic disease.

Detox through your sleep.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

27 Oct

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Level 2

Snatch 3-3-3-3-3

Pull up 3 x 5-7 reps / kipping technique

5 rounds for time:
12 push press (42.5/30kg)
200m run
8 power snatches
200m run

Level 3

Snatch 1RM

Pull up – kipping technique

5 rounds for time:
12 push press (50/35kg)
200m run
8 power snatches
200m run

Links & News

Time to start thinking about Christmas. Given the success of our Socials I’m sure that a Sleven Christmas Party will be a great way to finish off the year. Check out yesterday’s post and let me know if you think you can make the date.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

26 Oct

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Level 2

Front squat 5-5-5

Handstand push ups – technique

As many rounds as possible in 5 minutes:
10 wall balls (7/5kg)
10 toes-to-bar

Rest 3 minutes

3 rounds for time:
7 deadlift (80/55kg)
50 double unders

Level 3

Front squat 10RM

Handstand push ups 4 x 3-7 reps

As many rounds as possible in 5 minutes:
10 wall balls (9/7kg)
10 toes-to-bar

Rest 3 minutes

3 rounds for time:
7 deadlift (102.5/80kg)
50 double unders

Links & News

Get to know the competitors of the 2013 CrossFit Invitational.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

25 Oct

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Level 2

Pull up 5-5-5-5-5

2 rounds for max reps and rounds:
1 minute thrusters for max reps (35/25kg)
1 minute rest
6 minute as many rounds as possible of:
5 pull ups
10 power cleans (35/25kg)
15 kettlebell swings (24/16kg)
1 minute rest

Level 3

Pull up 2RM

Ring dips 2 x max unbroken

2 rounds for max reps and rounds:
1 minute thrusters for max reps (42.5/30kg)
1 minute rest
6 minute as many rounds as possible of:
5 pull ups
10 power cleans (42.5/30kg)
15 kettlebell swings (32/24kg)
1 minute rest

Links & News

Fascia matters to athletes.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

24 Oct

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Level 2

Clean – technique working up to the metcon working weight

Muscle up – technique

Every minute on the minute for as long as possible (15 minute cap):
3 power cleans
3 front squats
3 jerks
*weight should be 75% of clean and jerk

Level 3

Clean high pull 3-3-3-3-3

Bar muscle up 3-3-3 (negatives)

Every minute on the minute for as long as possible (15 minute cap):
3 power cleans
3 front squats
3 jerks
*weight should be 75% of clean and jerk

Links & News

Tips for taller athletes.

CrossFit: “It is addictive… a bit like tattoos” says Sam Briggs.

3 common mistakes in the bench press.

Best all natural cold and flu remedies.

Why you shouldn’t use protein powders.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

23 Oct

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Level 2

Press 5-5-5-5-5

Pistols – technique

“Helen” 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

Level 3

Press 5-5-3-3-1-1

Weighted pistols 5-5-5-5 (each side, aim to increase weight per set)

“Helen” 3 rounds for time:
400m run
21 kettlebell swings (24/16kg)
12 pull ups

Links & News by Rachel

This past week I have been tracking my sleep given how vital it is for recovery and growth. I usually get 6-8 hours (and sometimes a cheeky nap) however I often feel tired. I downloaded a sleep monitor app that tracks how long you sleep and the quality to sleep, it seems I rarely hit a deep sleep. I downloaded ‘Sleep Cycle’ however there are quite a few out there.

It’s quite interesting. Chatting to some of you around the gym its clear, we aren’t getting enough sleep. Check out this Mark’s Daily Apple post on the subject.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 October 2013

22 Oct

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Level 2

Overhead squat – 15 minutes to work up to a heavy 5

4 rounds for time:
5 clean and jerk (42.5/30kg)
5 handstand push up
10 knees to elbows

Level 3

Overhead squat 3RM

4 rounds for time:
5 ground to overhead (72.5/50kg)
5 handstand push up
10 knees to elbows

Links & News

CrossFit London’s Andrew on why he’s not bothered about the Daily Mail.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 21 October 2013

21 Oct

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Level 2

Split jerk – 10 minutes to find a moderate 2 (speed/landing work)

Sit ups – 45s work for max reps, 45s rest

5 rounds for time:
5 ring dips
15 burpees
25 plate ground-to-overhead (20/10kg)

Level 3

Split jerk 2-2-2-2-2 (90%)

Weighted sit ups – 45s work for max reps, 45s rest (10/5kg plate)

5 rounds for time:
5 ring dips
15 burpees
25 plate ground-to-overhead (20/10kg)

Links & News

Today Amanda Michel flys back to Switzerland after completing an internship here in London and having made CrossFit SE11 her second home during this time. She’s been a regular morning member since the beginning of the summer and has become a favourite among both other members and athletes. We said our final goodbyes yesterday but not before we saw her take away her first pull up. If you didn’t catch it on the facebook page, here it is.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 20 October 2013

20 Oct

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Level 2

1A) Pull up 5-5-5-5
1B) Dip 5-5-5-5

Jack knife sit ups 3 x 25

For time:
30 toes-to-bar
30 kettlebell swings (24/16kg)
30 sit ups
30 jumping lunges
30 dumbbell thrusters (15/12.5kg)
30 burpees

Level 3

1A) Pull up 3-3-3
1B) Dip 3-3-3

Strict toes-to-bar – 3 x max unbroken

For time:
30 toes-to-bar
30 kettlebell swings (32/24kg)
30 sit ups
30 jumping lunges
30 dumbbell thrusters (20/15kg)
30 burpees

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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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