i-Course 28 March 2010

28 Mar

Well, another great i-course day at the Crossfit London UK’s Blackboard Gym in Bethnal Green E2.

But why take our word for it, here is Ben’s view of the day

Thank you both (and to everybody, participating and instructing) for what was a superb day. I’ve been on some poor courses, fitness and otherwise and this was a long way away from those. Excellent instruction, fun atmosphere with serious attention. Packed a lot of information into the day and all of it useful and usable. Not an ounce of fluff or filler.
Thanks guys.



We taught some functional moves, including the Push Jerk, and the clean and snatch… followed by…..

Swingin' around

Some kipping, with a bit of a swing, and muscle-ups and dips and “stuff”

i-course athletes, 28 March 2010. Ahhsome!!! Good job!

Get yourself booked onto the next course asap.

The Mind Game [CrossFit Psychology]

27 Mar

I have had a second article published in the CrossFit Journal (whoop!)

This one is titled “The Mind Game” and focuses on developing mental toughness. Specifically, I cover three areas that I feel are of the greatest benefit to Crossfitters and competitive sports people:

  • Positive beliefs—programming your mind to expect success
  • Mental preparation—focusing your mind on the challenge ahead
  • Mental toughness—overcoming fear, pressure and adversity

Have a read, and let me know what you think!

The Mind Game - CrossFit Journal
The Mind Game - CrossFit Journal

Benchmark day: Fight Gone Bad

27 Mar

Once a month, Crossfit London and the Blackboard Gym get together to offer a competitive benchmarking event, where those who want to can track the progress of their training.

This month the Benchmark WOD was Fight Gone Bad.

What is ”Fight Gone Bad”?

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

The story, well it’s in their faces…

Brett fights the bar up
Trevor digs in for those final SDHP's in round 3

carlos rows
Helen High Pulls
John Rests
Mike rows, trevor encourages
Stefan records, Pat pulls

It would be impossible to say how proud we were of everyone, and whilst we must say that some of the form was work in progress, the spirit was pure Crossfit.


Changes to the schedule over Easter

25 Mar

In case you hadn’t noticed, next weekend is Easter (already).

To mark this occasion, Andrew and I will be taking a small amount of time off to enjoy the finer things of life (like sleep, for example!)

The exact changes to the schedule are as follows:

  • Good Friday (2 April)
    0630 and 1200 classes only (no evening sessions)
  • Splendid Saturday (3 April)
    1100 class only (no 1200 session)
  • Easter Sunday (4 April)
    1000 class only (no Beginners session at 1100)
  • Easter Monday (5 April)
    1200 class only (no morning or evening sessions)
  • Top Notch Tuesday (6 April)
    Back to normal again. Time to work off those Easter eggs

WOD 24 March: “The well earned rest”

24 Mar

Out went horrible workouts, and in came relaxation, bench sitting, and chilling out: Big Time.

We invited every class just to take it easy. Pictured above is the 6.30pm class waiting for their first cup of tea and a scone.

Oooooh, I’m such a fibber! Sorry.

Skill practise, mostly focusing on double-unders (or tangling yourself up in rope like a drunken kitten trapped in a knitting basket), followed by 3 x 5 strict press, followed by:

Three rounds:

  • 12 Pull ups
  • 21 (heavy) Kettlebell swings
  • 15 knees to elbows

So, the photo really is the 6.30m class having a well earned rest. Well done, clap, clap. (I had you going though, eh! Scones, yep, you were falling for it…)

Here is Kate, upping her press!

"I will up my press!"

WOD 21 March: Rope climb/deadlifts & Beginners

21 Mar

After kicking off with a little bit of handstand practise and a play around with the kettlebell Turkish get-up, we set our sights on today’s WOD:

As many rounds as possible in 20 minutes of:

  • 15x barbell deadlifts (loading at 50% of body weight)
  • 1x 13′ rope climb (or 3x our shorter climbs)

Bit of a challenge to the grip this one. More pics on the CrossFit London Flickr page, here.

Helen climbs down again
Helen climbs down again
Mark climbs up the rope
Mark climbs up the rope

Waiting in the wings were our brand new group of beginners. Entirely undaunted by the salty language and rope burns, they tucked into a session full of squats, presses and strained analogies. Well done folks!

Today's CrossFit London beginners

Congratulations to Vincent and Ben, who both graduated to the full classes today!

WOD 20 March: “Randy”

20 Mar

Today’s CrossFit London’s intrepid athletes had a go at the hero workout, Randy.

Much to Twyla’s dismay, this was all about the Snatch! Sorry, Twyla!


  • 75 power snatches at 75lbs (35kg)

We tweaked this slightly today to make it hanging power snatches, rather than snatches from the floor. This allowed us to emphasis the idea of “jumping the barbell through a range of motion”. And jump it we did!

All this was preceded by a little bit ‘o bottom-to-bottom Tabata squats (woo!) and some handstand practise. What better way to start the weekend!

Once again the combination of a bunch of hot and sweaty (harsh, but true) CrossFitters and the already damp gym left the air somewhat humid. As a result, the three photos that I managed to take all have a kind of romantic soft focus…

Stephan gets some 'air' during the snatch
Stephan jumps the barbell through a range of motion

WOD 19 March: Clean & Jerks and Pull-ups

20 Mar

Cor blimey, guv’nor. Talk about a WOD that looks simple on the board, but just sucks when you go at it!

  • 10-9-8-7-6-5-4-3-2-1 Clean & Jerks
  • 1-2-3-4-5-6-7-8-9-10 ‘Dead hang’ pull-ups

That means in round one, you do 10 C&Js and 1 pull-up, round two is 9 C&Js and two pull-ups, and so on.

Ruairi in a rare photograph without his tongue sticking out
Ruairi in a rare photograph without his tongue sticking out

Splendid work from all in somewhat ‘slippery’ conditions in the gym this evening. More photo’s on the CrossFit London Flickr page.

WOD 18 March: The Monster was this big…with claws!

18 Mar

Sally terrifies the Thursday night Kettlebell class with frightening tales of the size of the monster that lives behind her wardrobe…either that or its about to be kettlebell lunge time…oops!

Three rounds of:

  • 30 kettlebell lunges
  • 30 push ups

Better, than the  12, 10, 9, 8, 7, 6, 5, 4, 3 ,2, 1

Sumo deadlift high pull, knees-to-elbows combo that awaited the 5.30pm and 6.30pm sessions…with some heavy dips thrown in for fun.

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