WOD 7 September 2013

07 Sep

photo (9)Level 2

Hang squat snatch 3-3-3-3-3

Push up – technique

Weighted plank hold – 3 x 30s (1 minute rest)

3 rounds for time:
400m run
20 double kettlebell front squats (2 x 16/12kg)
20 mountain climbers

Level 3

Squat snatch 2-2-2-2-2-2-2

Weighted push up – 5RM

3 rounds for time:
400m run
20 double kettlebell front squats (2 x 24/16kg)
20 mountain climbers

Links & News

Carolyn flagged this one up: the link between nutrition and your PBs.

Colin is away today doing Tough Mudder in Yorkshire. If you’re interested in supporting him, then check out his post and find out how.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 6 September 2013

06 Sep

photo (5)Level 2

Push jerk 3-3-3-3-3

Pull ups – 3 x max effort

“Diane” 21-15-9 for time:
Deadlift (100/70kg)
Handstand push ups

Level 3

Push jerk 2RM

Pull ups 2RM

“Diane” 21-15-9 for time:
Deadlift (100/70kg)
Handstand push ups

Links & News

Read this: a beginners guide to acrobatics. Be inspired. Book into the adults gymnastics classes at CFSE11 on Tuesdays and Thursday evenings.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 5 September 2013

05 Sep

photo (3)Level 2

Front squat – work up to a heavy single

Headstand – technique

Complete for total kettlebell swing reps and AMRAP rounds:

Kettlebell swings – max effort for 1 minute (24/16kg)

1 minute rest

3 minute as many rounds as possible of:
7 front squat (70% of earlier single)
7 push ups
7 deadlift

1 minute rest

Repeat the above once then finish with a third round of kettlebell swings – max effort for 1 minute

Level 3

Front squat (with pause) 4-4-4-4-4 (tempo: 34X0)

Pressing headstands (kip allowed) – 7 minutes of technique work

Complete for total kettlebell swing reps and AMRAP rounds:

Kettlebell swings – max effort for 1 minute (32/24kg)
1 minute rest

3 minute as many rounds as possible of:
7 front squat (70%)
7 push ups
7 deadlift

1 minute rest

Repeat the above once then finish with a third round of kettlebell swings – max effort for 1 minute

Links & News

photo (4)

Level 3 have a tempo prescription today – find out what those numbers mean here.

We kick off our new Olympic lifting class next Wednesday at 6.30pm with Aggie. And we have a masterclass being held this weekend with Carolyn and Kat. Yesterday Aggie posted this to the Facebook page: the benefits of Olympic weightlifting. So get some more Oly in your life.

Yesterday Rachel and myself made a journey down to Brixton to get a few bits and pieces for the upcoming showdown (Saturday 14 September). Never ones to miss a photo opportunity. Everyone in Brixton was harassing us to come to the event and see how awesome all the participants are. We had to tell them no given we’ve just enough space for all our precious members, their friends and family. So make sure you’ve got the date in the diary.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 4 September 2013

04 Sep

photo (1)Level 2

Floor press 5-5-5-5-5

Pistols – technique

5 rounds for max reps:
Floor press (bodyweight)
Pull ups

Level 3

Floor press 5-5-5-5-5

5 pistols each side – every minute on the minute for 5 minutes

5 rounds for max reps:
Floor press (bodyweight)
Pull ups

Links & News

Our in-house competition is just around the corner – Saturday 14th September. Here is all the information you need. Even if you aren’t competing, please come along and support your fellow crossfitters, join in the barbecue and social gathering that will follow.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 3 September 2013

03 Sep

photo (14)Level 2

3 position clean 3-3-3-3-3

Ring push ups – technique

5 rounds for time:
10 ring push ups
20 weighted box step ups (2 x 15/10kg dumbbells)
200m run

Level 3

Halting clean deadlift + hang clean 5 x 1+1

Weighted dips 5-5-5

5 rounds for time:
10 ring push ups
20 weighted box step ups (2 x 20/15kg dumbbells)
200m run

Links & New

After another great Sleven Social last Friday we’re already planning for the next one! It will be held on Friday 27th September. Unfortunately I won’t be there as I have a beloved niece’s birthday up north to attend so you’ll be in the very capable hands of Rachel. And we’re already started brainstorming what to throw at you!

You’ll find a special class has been added to the schedule with a maximum of 20 people again. Make sure you reserve your spot early.

Lactose intolerance… maybe it’s pasteurisation intolerance?

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 2 September 2013

02 Sep

photo (13)Level 2

Press 5-5-5

Pull ups 3 x 3-7 reps

5 rounds for time:
20 double kettlebell/plate lunges (2 x 20/12kg)
50 double-unders
5 strict pull-ups

Level 3

Press 2RM

Pull ups 1RM

5 rounds for time:
20 double kettlebell/plate lunges (2 x 24/16kg)
50 double-unders
5 strict pull-ups

Links & News

We have added an Olympic Lifting class to our schedule. From Wedneday 11 September 2013 Aggie will be heading up our Olympic Lifting class every Wednesday at 6.30pm. This will then be followed by an extra Level 2 class that evening at 7.30pm.

How your kale habit is ruining your health and the world (make sure you read this article to the end).

Honey: magic, immortal superfood.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 1 September 2013

01 Sep

photo (12)Level 2

Hang Clean 3-3-3-3-3-3-3

Handstand/hollow – technique

5 rounds for time:
400m run
50 air squats

Level 3

Front squat 10-10-10

False grip dead-hang holds (on rings) 5 x max time, 1 minute rest

5 rounds for time:
400m run
50 air squats

Links & News

17 ways to use your leftovers.

Is fish oil so 2010?

How to make sure your bacon is perfect. Coach Rachel loves bacon, sometimes it’s the only thing we can use to coax her down from the pull up rig when she refuses to come down, as seen here in this highly random photo:

photo

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 31 August 2013

31 Aug

photo (11)Level 2

Back squat 5-5-5

Double-unders – technique

For time and total burpees:
2 minutes of burpees buy-in
10-9-8-7-6-5-4-3-2-1 toes-to-bar
1-2-3-4-5-6-7-8-9-10 plate ground-to-overhead (15/10kg)
2 minutes of burpees buy-out

Level 3

Deadlift 5-5-5

Double-unders – maximum unbroken reps in 6 minutes

For time and total burpees:
2 minutes of burpees buy-in
10-9-8-7-6-5-4-3-2-1 toes-to-bar
1-2-3-4-5-6-7-8-9-10 plate ground-to-overhead (20/15kg)
2 minutes of burpees buy-out

Links & News by Colin

The men who made us thin: can you be fit and fat?

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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.

Pre-Sleven Social workout

30 Aug

photo (16)Sleven Social Special WOD

In teams of 2 complete the following for time:

10 rounds in total (5 per team member) of:
10 single arm kettlebell clean & press (alternating) (L3: 24/16kg, L2: 20/12kg)
200m sprint

10 rounds of ‘Cindy’ in total (5 per team member):
5 pull ups
10 push ups
15 air squats

60 pistols (alternating) in total (partitioning doesn’t have to be equal between the partners)

200m dash carrying the ‘pet’ whilst the partner performs 15 burpees, then swap

Overhead squat a total of 800kg for every male in the team, and 550kg for every female e.g. two men would need squat a total volume of 1600kg, so if they choose to do this with 40kg they would perform 40 reps, with 20kg they would perform 80 reps (partitioning doesn’t have to be equal between the partners)

400m run per team member

*during the workout one partner (the non-working partner) must hold either in the hands or on the shoulders a ‘pet’. This pet object will be determined by the coach.

*if the pet touches the floor during the workout, the team gets a penalty each time of one minute added to their final time. If the pet stays on the floor for a prolonged period of time (determined by the coach) then further 1 minute penalties will be incurred.

*one partner working at a time.

*one bar per team on the overhead squats, so for different weights it will need to be changed each time.

Links & News

In case you hadn’t realised tonight is our Sleven Social, our monthly drinks. After the workout at 7.30 we’ll be heading to The Black Dog, around the corner from the gym. Everyone welcome.

WOD 30 August 2013

30 Aug

photo (9)Level 2

Snatch 2-2-2-2-2

Push ups – 3 x max effort (gymnastic position)

For time, 30-25-20-15-10-5:
Wall balls (9/7kg)
Kettlebell snatches (20/12kg)
Sit ups

Level 3

3 power cleans (75%) – every minute on the minute for 6 minutes

Pull ups – 1RM

For time, 30-25-20-15-10-5:
Wall balls (9/7kg)
Kettlebell snatches (24/16kg)
Sit ups

Links & News

If you are attending tonight’s pre-drinks class at 6.30pm then the workout will be different from the above.

Authority Nutrition has it in for vegans this week.

Think you know what the Tabata protocol is?

The not-so evils of high rep weightlifting.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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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