Steven’s Sunday Summary, 31 March

31 Mar

Interesting posts on this week

(Bit late this week – on a train back to London and somewhat at the mercy of iffy wifi. Oh my first world woes…)

Games Friday continued unabated this week. Apparently the thrill of the competition generated spontaneous toes-to-bar syndrome in some folks.

Not strictly on our site, but I’ll claim it anyway: Coach Tom wrote a thoughtful piece on intensity and habit.

I finally got around to posting the programming lookahead (warning: spoilers) this week. Only seven days late.


Things worth reading from around the web this week

(Side note: Google recently announced they would be closing the excellent Google Reader service in the next couple of months. This week I have been trialling alternative services which has somewhat disrupted my reading schedule…)

Coach Chris posted somes great links (again!) this week on his Tuesday and Thursday write-ups. Have a look at the piece on the potential link between nutrition and aggression…scary

Sleep. You should probably do more of it. And maybe do it better.

Quite a nice piece – that resonated with me, anyway – on nutrition and being a self-saboteur.

How strong is your neck? Could it prevent you from taking unnecessary damage in the event of an accident? 


Other CrossFit London news

Twitter seems to be enjoying a boom in popularity around these parts. In case you weren’t already aware, everything that gets posted on this website also appears on Twitter (and Facebook for that matter). Occasionally those of us who have accounts say something more interesting than, “Ate a pile of meat #epic”.

Feel free to follow the coaches, below. Don’t expect Shakespeare.

The gym: @crossfitlondon

Me: @stevenshrago

Chris: @stl_chris_h (unnecessary and overcomplicated use of underscore)

Tom: @conditioned2liv (um, ‘live’ has an ‘e’, Tom…)

Carolyn: @carolynemma (who’s Emma?)

Sally: @iamfitstrongmum (Best. Twitter handle. Ever.)

Rachel: @rachenty (Can’t spell own name…)

Naomi: @girlsingloves (Score)

Phil: @rollingfitness

Naama: @naamachezar

Kat: @no_mercy_kat

I don’t think Phil, Alex, Naama, Kate, Kat or Andrew have accounts. If they do, they keep things mercifully quiet.

Edit: Turns out Phil, Naama and Kat do have accounts.


Inspiring CrossFit London client of the week

This week, the amazing Wendy Wong! (we love Wendy!)

In (newly minted CrossFit Level 1 coach) Rachel’s words:

I have seen Wendy in classes working her way through level 2 to level 3. She has always stood out in class, as someone who works really hard, rises to a challenge and is a great member of our community, along with Magnus.

In this week’s open she “didn’t have toes to bar” but she jumped in with everyone else determined to get some reps. And that she did!! She got down to business and can officially say she now “has toes to bar”. Great to see Wendy and quite a few others this week go for it, even if it seemed out of reach. That is inspiring for us all!

Coach Kat also highlighted a few honourable mentions for this week: Lindsay M for excellence in the face of near-PB weights in the C&J, Katie and Sandrine (again!) for discovering toes-to-bar where previously there were none.


Picture of the week

Socs was at it again this week. Some great shots of everyone. This week I thought this shot of Gamesmakers Tom and Kat was especially apt:

Coaches Tom and Kat

(My) Tune of the week

This week I have been mostly listening to:

“Let it go”, Fossil Collective


“Chemistry Set”, Peter and the Wolf




Saturday 30-MAR-2013

31 Mar

Level 2&3:

Skill of the week: pistol; we have reviewed where everyone is so far and added rolling pistol progressions before setting up homeworks

Strength/skill: Squat clean

Strength: Split jerk


1-2-3-….8 thrusters

8-7-6-….1 HSPU/deficit push ups



Not sure how to rotate it but you’ll get the results.

Olympic lifting:

1) snatch drops

2) hi-hang snatch

3) clean drops

4) hi-hang clean


1) press/bench combined with partner assisted resisted pull down

2) one-arm barbell row & diamond push ups

3) box squat

4) KB onle leg DL & KB side bends


13.4 or Games Friday

31 Mar

Amazing Friday night once again before the big finale next week.

Warm up:

1) Tom’s hip mobility

2) T2B technique

2) every 30 sec for 3mins complete

1 power clean + 1 push jerk + 2 T2B

WOD: 13.4 7mins to complete as many reps as possible of:

3 clean and jerks

3 T2B

6 clean and jerks

6 T2B

9 clean and jerks

9 T2B









Andreas 65

Katrina 42

Yuri 44.

Big shout out going to everybody who’s 1RM or near 1RM weight was close to the WOD weight.


See you all for the last on next week!

WOD 28 Mar 2013

28 Mar

Level 2

Push press 10-10-10-10-10

Hang clean – technique

3 rounds for time:
25 box jumps
50 double unders
400m run

Level 3

Push press 10RM

Hang clean 1RM

3 rounds for time:
25 box jumps
50 double unders
400m run


The importance of overhead work.

This post pays homage to our skill of the week, pistols. And includes a great video from CrossFit CBD in Melbourne.

WOD 26 Mar 2013

26 Mar

Level 2

Pull up 3-3-3

Double under skill work

As many rounds as possible in 12 minutes:
12 push press (30/20kg)
12 chest to bar pull ups
12 pistols (alternating)

Level 3

Pull up 2RM

Double under skill work

As many rounds as possible in 12 minutes:
12 push press (42.5/30kg)
12 chest to bar pull ups
12 pistols (alternating)


Food related to anger and violent behaviour?

Last year Denise Minger presented her recommendations and findings on making meat as healthy as possible. A great video – both interesting and entertaining.

Need help and ideas with the psychology of challenging workouts? PsychologyWOD aims to help.

Steven’s Sunday Summary, 24 March

24 Mar

Interesting posts on this week

A bumper week for posts this week.

Chris wrote a great piece on the importance of grip strength and why you should just “suck it up” when using the hook grip.

We’ve just signed up Coach Sommer (of Gymnastics Bodies) to run a one and half day gymnastics seminar at the end of June. This definitely one to not miss.

It was Games Friday again this week (and probably will be for the next three as well). Just when we though that things couldn’t get better, they did! The gym was packed on Friday night with competitors, clients and other supporters. Great atmosphere.

More from Naomi this week on boxing. Footwork.


Things worth reading from around the web this week

The Poliquin Institute reported on research demonstrating that compound, multi-joint movements (like squats, deadlifts, etc.) are more effective for building core strength (abdominal and back) than traditional crunches and ab rollers…

An interesting discussion on the difference between using a training max and a one rep max when working on your strength lifts [Jim Wendler]. Warning: somewhat “fruity” language, probably NSFW.

Well written article by Nate Winkler (of Juggernaut Fitness systems) on hormonal regulation and its relationship to nutrition. Top quote: “I always liken the body to cars — you don’t put regular fuel in a race car, so why would you put poor quality food in your body and expect good results?

I liked this article from “Strong First” on strength through female eyes.

Other CrossFit London news

Hope everyone is geared up for the post-Open BBQ in a couple of weeks time.


Inspiring CrossFit London client of the week

This week…Kat Lincoln! Teeny Kat (to distinguish her from Coach Kat, I suppose) has been a bit of a star since she joined the gym last year. In Coach Alex’s words:

Kat is a model CFL member: always very friendly & positive and supportive. She is hard working, dedicated, a true ‘student’ of crossfit, and recently got her CrossFit Level 1 coaching certification.

This week, she became our first female client (who trains with us regularly) to perform a muscle up (strict, natch). You can see this for yourself via the magic of the Facebooks.

Honourable mentions: Douglas, for PR’ing every single lift between the Strength and Oly sessions last week. And Sandrine for PRing her split jerk and celebrating properly yesterday!


Picture of the week

Socs Vistan took some incredible shots of 13.3 this week. They are all worth a look (again on the CrossFit London Facebook Group). Very hard to pick a favourite, but I think this one pips it. Possible title: “Wall ball: Catch it or wear it”


Samir, wall ball


(My) Tune of the week

Two “tunes” competed for my attention this week, so again you get both.

“Let me in” by Snowmine


“Flaws” by Bastille

Basic Barbell, Saturday 24 March: Oly Lifting & Strength

24 Mar

Olympic lifting

Today’s theme: “There’s something over your head”



Drill 1: Overhead squat

Drill 2: Snatch landings from over head squat

Drill 3: Behind the neck press from squat

Drill 4: Snatch grip push press (behind the head)

Drill 5: Snatch balance (empty bar)

Drill 6: Snatch drop (empty bar)

Drill 7: Snatch balance (loaded bar)

Work up to a heavy load for the snatch balance



Drill 1: Push press from behind the head

Drill 2: Push jerk from the behind the head

Drill 3: Split jerk from partial split (bar behind the head)

Drill 4: Rack jerk (full split with bar behind the head)

Drill 5: Split jerk

Work up to a heavy lead for the split jerk



Push press, working up to a heavy 1, 2 or 3 (depending on where you did 13.3 the night before!)

Pull-ups between sets


60x Deficit push-ups (on dumbbells)

25-50x Ring rows (feet raised)


Pause front squats or pause deadlifts


45x V-ups

45x Bulgarian spit squats with kettlebells

WOD Saturday 23 March: Level 2 & 3 “Cindy”

24 Mar


A crowd favourite, med ball based warm-up. Who wouldn’t want to immediately play with those soft, round “spheres of joy” again after 13.3?

Skills & drills

Squat cleans: working up to a heavy single whilst maintaining “photo ready” technique



AMRAP 20mins

5 Pull-ups

10 Push-ups

15 Squats


Now, this was originally supposed to be “Mary” for the Level 3s. But then it turned out that only one person in the whole class had serviceable pistols (Filip). I see pistol drills in your very near future, Level 3s…

Hugely impressive performance from Ellie in L2 who smashed 14 rounds with STRICT pull-ups (that’s 70, before you rush for your calculator). That was better than some Level 3’s who were kipping theirs…

Huge respect to Filip who asked to do Mary anyway and clear 9 rounds with STRICT HSPUs.

CF Games Open Score Submissions

24 Mar

Hi everyone!

Just a friendly reminder to submit your scores before 9pm tonight so I can validate all of then ad still have time for my beauty sleep!

Well done to everyone who threw it down on Friday night and thanks to all of you that came down JUST to support, now that’s community, the CFL Post CF Games Open BBQ is going to be TIIIIIIIIGHT at this rate!
Some great photos from Friday night on Facebook thanks to Soks!

If some of you are still yet to do the WOD or want to do it again, remember 2 pm today is your last chance! Queries:

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