But what do you actually do?

25 Nov

Before you start training in Crossfit, it can seem very confusing. Especially if up till now you have been a ‘mono-structural’ trainee. By ‘mono-structural’ I mean you go to the gym to run, or cycle, or row, or strength train and in general conversation you would describe yourself as a ‘runner’ or a ‘cyclist’ or a ‘rower’.

Perhaps you have become very comfortable as a specialist, but you are beginning to realise that you can do little outside your specific sport.

At CrossFit London we encourage you to learn new skills, some of which will make you feel uncomfortable. But, like many before, you will will find that at the age of 20/30/40/50 you too can do a handstand, hang upside down on a pair of gymnastic rings or snatch and clean-and-jerk like an olympian.

Some of these moves you may not  yet understand, but the important issue is that we will teach them to you.

So Crossfit is about learning and adding to your skill set.

It is also about improving your performance: stronger, harder, faster. So we get you to work for shorter times than you may have been used to in the past, but with greater intensity. We will get you to sprint shorter distances rather than jog long ones. In reality this means the “workout” component of  a crossfit session is probably over in 10 to 20 minutes, but gosh they are tough! It’s in this toughness that you develop as a  human being; one that can react and survive in a crisis.

To put this on a personal basis, I ‘poottle’ to work on my bike most days; a round trip of 10 to 20 miles, depending on how many times I sneak home. According to a niaive reading of government advice, this poottle means I’m fit! Certainly I’m fitter than a sedentary person who goes from the coach to the lift, from the lift to the car,  and back again.

But that the same a saying reading the Beano [a comic, for those of you young enough not to remember] improves your literacy and cognitive capacity!  Sure I can imagine someone being so illiterate that Dennis the Menace could be their  cultural icon. But once you can read a few issues,  surely it’s on to something a bit more sophisticated, perhaps some Enid Blyton? But also, how about some writing and adding up…

So CrossFit is really physical literacy; rather than reading, writing, and arithmatic, it’s gymnastics, weightlifting and monostructural efforts.

But let’s really help you…

Here is the basic list that we would like you to learn and master


  • Pull ups
  • Dips
  • Muscle ups
  • Handstand push ups
  • Push ups
  • Runs 400m
  • 800m
  • 5k
  • 10k
  • 15k
  • 1k with 10kg
  • Thrusters
  • Air squat,
  • Overhead squat
  • Front squat
  • Deadlift
  • Push press,
  • Push jerk
  • Wall ball (10kg wall to 10ft target)
  • Box jumps
  • Row 250, 500, 1000 2k
  • Snatch
  • Clean
  • one leg squat
  • GDH sit ups
  • GDH back extentions
  • Hang power clean
  • Walking lunges
  • knees to elbows
  • Rope climb
  • Double unders
  • Body weight bench press max
  • Burpees
  • Kettlebells

What we do is to pick and mix from this list and give you some on a day-by-day basis. Check out any of our WODs (workout of the day) to find  out what this means in practice.

Its great fun learning them.

Come along and give us a try. Hit the get started button

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