Light FGB Warm up, 2 rounds, followed by
5 Rounds of
5 Front Squats ( at 80-85% 0f 1 rep max)
5 Weighted Pull ups.
All the skills and progressions appropriate to the class, leading up to 5 rounds of
2 muscle ups,
4 handstand push ups,
8 kettlebell swings 32kg
A big hello to visiting crosfitter Dan.
Dan, This proves you were here. Well done.
There is nothing hard about crossfit! We dont assume you are a gifted athlete. We assume you are a normal nice person. Our beginners sessions, followed by our foundation classes, give you all the skills you need, at the pace you need to learn.
As an overview the moves you will learn can be grouped into
The squat ( including the air squat, the overhead squat, and the front squat)
The deadlift (including the sumo deadlift high pull and the Romanian deadlift)
The press(es) The overhead press, the push press, the push jerk.
The Olympic Lifts The clean and snatch
Whilst there are some 30 other skills you need to master, these are the ones that get you training.
we run several beginner sessions each week at easy to access times To attend one, hit the get started button.
Basic Snatch drills followed by
“Even tempered Cindy”
15 squats. 10 pull ups, 5 pullups = 1 round.
As many rounds as you can in 15 minutes
TUESDAY 27th October
“Light” Fight Gone Bad Warm up
Main session 5 Deadlifts, 5 weighted Ring Dip x 5
skills, Press, row, Jump:
followed by specific practice for
20 push presses, 20 kettlebell swings 10 pull ups x 3
An except from the recent gymnastic certification in August 2009, featuring Crossfit London Trainers
ALL THINGS FRAN
21, 15, 9
42.5kg thrusters, Pull ups
PUNTERS CHOICE… sometimes we throw the door open to the class to find what they would like to work on, so, for the 5.30pm session it was squat form, front squat and pull up practise
The 6.30pm class focused on max Back Squat with Peter knocking out his 1st ever 100kg back squat. The 7.30 class decided to practice the skills of “fight Gone Bad” and have a trial run.
Uri is not fond of wall ball.
No Camera Im afraid. But this goes to show that the client is central at Crossfit London
Strength Front squat
Alley way run, 5 cleans, 10 kettlebell swings x 3… outside in the dark, because it was darker inside. Yep, the rewire guaranteed to end at 4pm, over ran till 6.30…..1st week opening blues
Well done to Pete, Nick from Crossfit Central Manchester and Trevor who also got a sprint 10 x 10kg wall ball 5 strict pull ups as fast as possible.
So, no photos, it was too dark