Game On

31 Aug

In addition to Tom’s Saturday morning team trial practise session I, Sally ‘Tough Chick’ Dixey will be running a mid-week session catching up on all the material covered on Saturday.

I will be training alongside you as well as taking us through competition technique and standards.

Expect This……….

The class WILL be TOUGH.

Scaling at this level is most frowned upon. You should want to push yourself out of your comfort zone and be prepared to work hard!

You can cry just don’t be a baby about it!

If this sounds like your cup of tea then I will see you next Wednesday 8.30pm

Bring your games faces people!


Thursday 30th (pm)

30 Aug

Nice to see full classes tonight looks like summer holidays binging has already caught up with us and everybody is back in business.
Tonight was a difficult evening as lots of people came mashed up from Tom’s lovely Monday or Tuesday (or both) WODs.
But that didn’t mean that I will let you off that easily… So tonight looked as follows:

5.30pm foundations
Push jerk 3-3-3-3-3
Pull ups 5x max reps

6.30 & 7.30pm
Strict press 5,3,1,AMAP (10+)
Squat snatch 3-3-3-3-3-3 (75% 1RM)

Tonight’s movements had to be up to CF London standards so I have decided that for each unfinished squat (snatch) there will be a 10 burpee penalty. You could gain upto 180… Motivation like this seemed to work as no burpees were issued. 🙁 next time.

WOD: ’12mins of goodness’
push press (40/32.5kg)
front squat (40/32.5kg)
sit ups


Well done to all but especially to:
– Wendy: she got 5 consecutive strict pull ups today
– Stefan: for surviving after a long break, welcome back to London and the box
– David: for finally getting comfortably under the bar in squat snatch
and all of you tonight that have made my evening!

See you next week.

Manne’s munching

30 Aug
I keep on checking out some of the recipes that Crossfit London member  Manne has been putting on his own site, and I think its worth a look.
Here are some of the things he has been experimenting with
According to Manne ” The no bake nut slice is delicious. Almond crackers a bit on the dry side, but with a good dip they rock. Really crunchy.”
Manne also suggest you check these “Protein Noodles” out.
Not a lot of flavour on their own, but really soaks up the sauce of whatever they are served with…
And here is a staple favourite:
All I  can say is that  Im looking forward to the food that will be brought for the BBQ on the 8th September, to which you are all invited ( bring food, bring booze, bring Andrew some better jokes…. bring a cuddle for Kate who will be 50 something)

Inov 8 Shoes

30 Aug

One of the trendiest bits of foot wear to be recommended by the Crossfit movement has to be the minimal running range offered by Inov8. We like them. A lot.  Hence we always have one of their banners up in the gym. ( that said, note stevens comments about olympic lifting shoes)

Never the less, we are always on the look for alternatives, so of late I slopped around in some Converses (thankfully only £40) then some new balance shoes, then some non toed vibram trainers. I didn’t like any of them, and secretly hankered for my beloved Inov8s back.

But then I remembered that part of the reason why I drifted off Inov 8 was that the edges of my toes broke out of the sides of every pair . I owned 5 pairs, all with my toes sticking through the sides: actually,  they were all blue, so everyone thought I owned only one pair and was, in effect,  a skank.

So what was wrong with me, why did my feet burst out of Inov 8’s like a delinquent Hobbit: and actually, how come Toms did the same: perhaps he too was a hobbit? Any way I got onto Andrew Burton from Inov 8 and raised this  very issue and he  suggested

“Could be that you should look at the Inov-8 road-x shoes – they are built on a wider last. The f-lite range is currently only available in our narrowest last.

In terms of sizing – make sure you are putting all of your weight through the foot and get someone to check for half to full thumbs width between the end of the big toe and the end of the shoe.

Another option is to run the f-lites without their footbeds in – this will give more volume in the shoe. Or if you find yourself buying a size larger than normal, you could add in either one of our 3mm or 6mm footbeds to improve the fit.”

Rather than risk another on line purchase, I went down to Ellis Brigham in Covent Garden and had some fantastic help from Magdalene ( a Runner and Inov 8 fan). Very helpful, full of insight and I bought a pair of each, the F-lite range and  road-x shoes ( both in different colours so people know  I own at least 2 pairs). Obviously, now I know the right sizes, the next few pairs ill buy online, but, I really can, hand on heart say, for your 1st pair, get down to Ellis Brigham and get the right type for you. ( and dont just try them on and nip off and buy on line: have the decency to reward the expertise and buy your 1st pair there. Its probably only £10 more than an online supplier: and you get to hangout in Covent Garden!!).

For more insight, check out Kates “new Shoooooes” article.

One of  the better online retailers is Wiggle

A Chippy Chipper…..

30 Aug

Wednesday came back round again…in an eppicly aching fashion

If someone were to describe how I walked into to box on wednesday morning it would be waddled like a duck…and about 15 mins later the rest of the gang also waddled in, this was mainly due to the fact quite a few brave people attemped and smashed Eva on Monday and basically wanted to curl up into a ball and die…after tempting Gideon off of the box and telling him he wasn’t allowed to stay there for the hour we started….

We began with a few cheeky front squats…working up to basically a 3RM, my guys don’t always seem to understand the words ‘working up’ but we are slowly starting to understand that rest between sets is a good thing! We had some awesome efforts going on all around me and a fair few PBs…for that time in a morning! Pretty impressive!

We then had 5 minutes of fun where we played around with hollow rocks…the words that came out of a few peoples mouths when I mentioned them are not something to be aired 🙂

And finally we moved onto the WOD…a lovely chipper

50 Box Jumps

25 Ring Dips

30 OH Walking lunges 15kg/10kg

30 Sit ups

30 Burpees

25 Kettlebell Swings 24kg/16kg

50 Double Unders/150 Single skips

Amazing effort by all, when I knew every part of their body hurt, well done guys and enjoy your well deserved rest!

WOD 30 Aug (AM)

30 Aug

Today was (another) farewell to Rita (pictured). Whenever she is back in the UK she graces the early morning classes (mostly tea in hand) with a bright smile and lots of ‘OH, I see! Yes! I see!’ moments. It was good to have you for the summer, we’ll see you later in the year!

Press today. Followed by a re-evaluation of the working max for this movement. Followed by snatches, followed by the metcon.


Warm up: snatch balance and push press form

Strength: press – as many as possible at 75% (aim is a minimum of 10), snatch 3-3-3-3-3-3 (75%)

Metcon: 5 rounds of 5 push press (60/42.5kg), 20 sit ups, 10 front squats (60/42.5kg), 20 sit ups

Links and News and Things…

When you’re squatting do the coaches often shout ‘chest up, chest up!’ at you? It could be a problem with keeping your upper back tight. Some thoughts on that.

Tom changed my breakfast life with his banana pancakes, could it happen again with his breakfast burrito?

WOD August 29th: Not sure if better, or worse..

29 Aug

Today, I walked into the gym with a WOD in my mind, and low and behold! Thanks to Carolyn, the morning’s WOD is on the board and looks just the right side of interesting.

But I’m getting ahead of myself.

First off, we took care of

Front Squats.

Warm up as needed, then as many reps as possible at 90% of your working max. 

The main strength portion done, we took a quick look at and ran through all the progressions for a hollow rock.

Ab work: Hollow rock holds.

Then, we had to prepare for the WOD.

WOD: The “Chipper” Chipper.

50 Box Jumps

25 Ring Dips

30 Overhead Lunges (15/10kg)

30 Sit ups

30 Burpees

25 KB Swings (25/16kg)

50 Double Unders/150 Singles

If you were to create a list of all the things that Phil hates, this list would cover most of those. While I could power through some of these movements quickly, I had to grind out each individual box jump, overhead lunge and burpee on the list in agony. Really not my idea of a good time. I was much more thankful to Carolyn pre-WOD then I was post-WOD.

Excellent job to everyone, as EVERYONE finished before the allotted cutoff time. Very well done.

Arbitrary Awards:

“The Runner” To Chris. Chris came in hungry today. He finished the WOD in a blazing 9:49 which was the best time of the day. Brilliant job dude.

“The Hunters” To Adam and Samir. Adam and Samir spent the WOD chasing after Chris so aggressively part of me debated breaking out the riot shields. Very well done to both of you.

“Fastest Class” To the 6:30 Class. The 6:30 class had a whole 18 minutes to finish the workout and EVERYONE in it managed to finish the WOD in under 16 minutes. I was beaten by a WHOLE CLASS of people. Thanks for the motivation guys.

“Best PR” To Deborah. Deborah has been working hard. Case in point, during the Front squats, she benched out her previous 1RM for 5 Reps and didn’t even feel it. Gold star.

Reflecting on old posts………………

29 Aug

Does the Baby Make me Stronger??  

It’s a question I have been asked a few times…does the pregnancy make you stronger? Does is make you faster?

I have mulled this over in my mind a lot over the last few weeks and I think I have an answer.

No it doesn’t make me stronger but it does mean I am more in tune with my body and have found that all the changes to my body have meant I have become more efficient at using my body.

To explain that a bit further.

My mid-section has quite obviously changed beyond recognition I don’t have the same mid-line stability as I did before, which is when I have to start making the way I brace really count. I need to make sure that I can call on the rest of my body and ask it to work that bit harder to make sure I am safe.

As for the pregnancy making me faster..well some days I am on form and others I am sluggish and tired. I am just really glad I can keep up some kind of routine.

I wrote this post on my site way back in August 2011 a couple of months before having Snoop.

Now a year late I want to add to this as Andrew asked me a very similar question………

“Sally to get stronger do you need to get up the duff?”

We all know Andrew is far from tactful at times but he had a very good point to his crud question.

Before I had Snoop I had a very ropey pull up, zero ring dips and even worse double unders…………

1 Year on and I have 6 solid pull ups, my first ring dip and though still hard work I can bang out some double unders.

For anyone looking from a distance baby = stronger.

I can assure you though that the reality is very different.

So what has made the difference………….

My focus……..

My time in the gym is limited. I need to make every session count as I now don’t have the luxuary of training as and when I want.

I have made a Hit List. This is a list of skills I want to master. Having them written down means they stay at the fore front of training sessions, which in turn makes my use of training time more efficent.

I keep a detailed training book with all my sessions and weights recorded. Although I used this before I was a bit sloppy at note keeping.

Doing it strict – I have made a vow to train in the strictest possible way. I don’t really care about the fastest time at this point. My concern is getting it done with good form and without having to use thick band support.

Paleo – In January I tried 30 days of strict paleo eating. In the begining it wasn’t so easy, not just because of my own excuses but because my husband is a pasta lover! Slowly I made changes to my kitchen cupboards and my cookbooks. I have founds ways of adapting old recipes and worked out how I am going to be paleo while eating out.

I have to say its getting a lot easier to stay strict pretty much most of the time. And what is the pay off from this change over. I feel better in myself, less bloated and tired and of course the gains in strength speak for them-self. What can I say I am a total convert!!!

So back to the question at hand….

Do you need to get up the duff to get stronger?? ……..No but getting organised and focused goes a long way.

WOD 28 Aug (AM)

28 Aug

Did you have a good Bank Holiday? Well welcome back, because it’s Murph today *maniacal laugh*. Sometimes you just need a good chipper to kick start you back in.


Metcon: ‘Murph’ – run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile

Foundations 8am

Strength: snatch 3-3-3-3-3

Strength/skill: handstands

Metcon: ‘Mini Murph’ – run 800m, 40 pull ups, 80 push ups, 160 squats, run 800m

Links and News and Things…

Some tips for budding Olympic weightlifters, that also apply to CrossFitters generally.

Advice from Gymnastics WOD on improving the movement pattern on pull ups.

The girls are taking over the gym again. WonderBar returns Saturday 15 September.


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