There is something unique about a Crossfit London i-Course and that is the opportunity to witness so much improvement in so many people in such a short space of time.
For many people this is the first step away from silly gyms and their machines into a world where skill merges with strength and flexibility and agility and endurance, over all the energy systems (not just the long slow jogs).
In the morning session, 17 fabulous attendees stormed their way through the olympic lifts and our world famous squat correction workshop.
Whilst covering all of the fundamental moves (but using the full barbell clean, rather than a medicine ball clean) they learned how to engage their hips, how to commit to one direction then switch in a real display of agility, and that real moves involve real world mastery of balance, not wobbling on gym balls.
The afternoon was a great mix of gymnastics body weight drills covering the handstand push up, pull ups (strict and kipping) dips, muscle ups and push ups and some frankly, nasty core exercises.
The event also welcomed new presenters Phil and Efe, of whom, I’m sure, we will see much more in the future And Kate Pankhurst with her “paint the wall with your elbows” drill for the front squat. Thanks to Rita and Peter who turned out to help poke and prod and cue and encourage.
A special well done to John for his first ever muscle up!
And a big “you’re awesome” to Jim who as a 60 year old was the second oldest person to attend an i-Course, ever!
A great group, thanks for being there!
Loads more photos from the day on the CrossFit London Flickr pages, here.