saturday morning review

31 Oct

Colin does an exceptional job on saturday morning, combining charm, exercise excellence and unimaginable cruelty, in a series of beautiful wods. Well done,

But we have notice a pattern we have a packed 10.30, and a packed 12.30, with a poorly attended 11.30 session.

so some ideas

1)  start booking into the 1130 asap and /or

2) would you like us to experiment with a 10.30 and an 1130 class with a 12.30 to 2.30 drop in strength session ( like the sunday  session)

any other idea or comments welcome

WOD 31st October 2011 (am & pm)

31 Oct

Change of pace this morning with a partner WOD.

Pairs were challenged to row 4K as fast as possible. Rowers switched over each time their (non-rowing partner) had completed:

  • 10 dumbbell burpees (2x 10kg/2x 5kg) – standard: full push-up on dumbbells, to squat jump
  • 10 sit-ups
Well done to Alex & Neil (16:30, RX’d) and Vivek & Ashleigh (15:30 scaled) for a terrific effort!

Food quality: is organic better?

29 Oct

Efe raised the interesting issue of food quality on performance and weight management. This is my 1st swipe at the subject, and Im hoping others will help me find other studies.  We will take it for granted that many of our regular readers and visitors like organic and home grown ( yes, I know they can be different…..urban soil could be contaminated, blah, blah!), but to develop the debate we need to nail down actual studies, not un-reference E-books, aspirational wishing or well meaning blogs

Back in 2007 the daily mail ran this  story  “Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind”

Read more:

I was interested at it mentioned a study  carried out by Professor Carlo Leifert, but in his profile, I cannot see any reference


A more up to date hatchet job is this clip taken from the NHS site (2009) which seems to hate organic food

an interesting, and more up to date  read is to be had at

Malene Søltoft, John Nielsen, Kristian Holst Laursen, Søren Husted, Ulrich Halekoh, Pia Knuthsen. Effects of Organic and Conventional Growth Systems on the Content of Flavonoids in Onions and Phenolic Acids in Carrots and PotatoesJournal of Agricultural and Food Chemistry, 2010; 58 (19): 10323

“On the basis of the present study carried out under well controlled conditions, it cannot be concluded that organically grown onions, carrots, and potatoes generally have higher contents of health-promoting secondary metabolites in comparison with the conventionally cultivated ones,” the report states.

The Experiment

29 Oct

Saturday 29th October 2011

Skills day today. Going to look at the muscle up. We do not see it programmed  very much but everyone wants to do one.  It has so many side benefits. Improves grip strength, core stability, and your ring dips are a few of many



I have been experimenting with structured rest intervals.  Different amounts and frequencies  built into the WOD.  Let me know how this one felt.

4 min AMRAP
7 DL 70/40KG 7 burpees 7 pull ups
1 min rest
4 min amrap
5 DL 5 Burp 5 PU
1 min rest
4 min amrap
3 DL 3 Burp 3 PU
Look forward to hearing your feedback.


WOD 28th October (am & pm)

28 Oct

Warm-up: 10 rounds of ‘death by 5m lateral shuffle’

Strength: 3×5 weighted dips (using the GHD dip bars)


  • 3 strict pull-ups
  • 6 push press (60kg)
  • 9 double kettlebell swings (2x 16kg)

It’s usually a bad sign when you look at the pull-ups as a rest…

Top marks to Neil (again) for 9 rounds and 6 push-presses.

The weight loss trail starts here………..

27 Oct

In  2005 I (further) infuriated my “weightloss lecturer” on a reps accredited weight management course by actually buying my own (expensive copy) of ‘cognitive behavioural treatment of obesity”  by Cooper et al., and the “Handbook of Obesity Treatment” edited by Wadden and Stunkard. At that time, Cognitive Behavioural Therapy (CBT), in obesity treatment,  reigned supreme.

It was the antidote to “insane” and “improper “diet regimes like the zone, paleo, atkins etc. According to the commentators and dietians,  the food pyramid combined with CBT, would do the trick. In all fairness it was the “new” government pyramid that actually  suggested that refined sugar was “not so good”. A few years before, anyone daring to suggest that Carb was not God was  pilloried as a charlton.

CBT treatments (BTW)

1) are based on a cognitive conceptualization  of the processes that maintain the problem
2) are designed  to modify maintaining mechanisms, the predication being that this is necessary  for there to be lasting chane
3) use a combination of cognitives and behavioural procedures  to help the patient  identify and change the targeted maintaining mechanism

Anyway, thank God for long term studies. according to  Zafra Cooper in

“Testing a new cognitive behavioural treatment for obesity: A randomized controlled trial with three-year follow-up” “featured in Behav Res Ther. 2010 August; 48(8): 706–713.)

“Two main conclusions may be drawn from the findings. Neither is new. The first is that among people with obesity it is remarkably difficult to maintain a new lower weight following weight loss. It can be done (Ikeda et al., 2005; Wing & Phelan, 2005) but it is not common. The reasons for this are not known. It is possible that the processes specified by the CBT theory do indeed operate but that our treatment was not sufficiently effective at changing them. Thus it is not possible to determine from this study whether the theory is incorrect or whether CBT was not sufficiently potent. Alternatively or additionally, other processes may be largely responsible for weight regain.
The second conclusion has far-reaching implications. It stems from the finding that sustained behaviour change in people with obesity is remarkably difficult to achieve, unlike the situation with people with eating disorders (e.g., Fairburn et al., 2009). This is a sufficiently robust finding to make it ethically questionable to claim that psychological treatments for obesity “work” in the absence of data on their longer-term outcome. A further implication is that psychosocial research on obesity should perhaps shift away from work on treatment and instead focus on prevention”

Wow. Its all crap!

Its good though to look at the escalating endorsement of low carb approaches; look at Foster et al,  Ann Intern Med. 2010 Aug 3;153(3):147-57. “Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial” which concluded

“Successful weight loss can be achieved with either a low-fat or low-carbohydrate diet when coupled with behavioral treatment. A low-carbohydrate diet is associated with favorable changes in cardiovascular disease risk factors at 2 years”

Who knew

Keep an eye out as Crossfit London starts  its process of  reviewing and assessing obesity treatments that work. we will be needing volunteers to trial approaches, so, if you are interested in being a part time guinea pig  drop me  or kate an email.

WOD Thursday 27th October (evening classes)

27 Oct

After warm up and few heavy sets of Deadlifts we’ve moved onto the main WOD.

5 rounds each for time with 90sec rest in between of:

5x power clean

10x front squat

5x jerk (push/split)

10x ring push ups

5x pull ups

(Rx weight: 60kg men, 40kg women)

Post your times and scaling into the comments.

Well done everyone and I will see you all next week!


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