WOD 31 August 2017

31 Aug

As many rounds as possible in 12 minutes:
20 kettlebell swings (32/24kg)
20 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 30 August 2017

30 Aug

Complete 3 rounds for time:
10 power snatches (60/43kg)
10 one-arm dumbbell split snatch
10 pull-ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Member spotlight

29 Aug

Who are our members? What have they achieved training with us? And what motivates them? Here’s a spotlight on one of the fantastic members of our community:

Ciera Milne

Ciera is one of our regular morning members and has been training with us for about 7 months. Prior to her introduction to CrossFit, her activities were made up of running, netball and the odd class (definitely no weighlifting!)

Since training with us she has seen a number of firsts: her first double-under, leaps and bounds in her confidence for Olympic weightlifting and her first rope climb. She has her first pull up on the list of her most-wanted.

Her schedule tends to be made up of Level 2s in the mornings with some occasional CrossFit Gymnastics. What she looks forward to most are WODs with Olympic weightlifting and running. And least? Overhead squats and anything upside down such as handstands.

Whilst she doesn’t see herself competing with any one person in particular in the gym, she does like to look to see what those members that have been with us for some time have done to help guide her on what she should be aiming for.

When asked what she likes about training with CrossFit SE11, she enthuses that it is the support of the coaches and the atmosphere with the classes. Oh and the welcomes you receive from Basil (the dog) each morning.

 

WOD 29 August 2017

29 Aug

Complete as many rounds as possible in 15 minutes:
20 wall ball (9/6kg)
15 toes-to-bar
Every minute on the minute 3 push ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming w/c 29 August 2017

28 Aug

CrossFit (Level 2)

 

CrossFit Gymnastics

Wednesday (strength)
Front/back lever angles
Handstand push-up strength
Headstand

Saturday (skills)
Kipping mechanics
Handstand walk drills
Kipping muscle up

Powerlifting Club

Tuesday
Deadlift
Heavy

Thursday
Bench Press
SWOD

Saturday
Back Squat
Conditioning

Sleven Strongman

Wednesday
Farmer’s Walk 40m

Saturday
Longer conditioning

WOD 25 August 2017

25 Aug

CrossFit Open WOD 14.5
Complete for time 21-18-15-12-9-6-3
Thrusters (43/29kg)
Bar over burpees

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 23 August 2017

23 Aug

Complete as many rounds as possible in 10 minutes:
20 kettlebell swings (24/16kg)
10 pistols
10 deadlift (50%)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Member spotlight

22 Aug

Who are our members? What have they achieved training“ with us? And what motivates them? Here’s a spotlight on one of the fantastic members of our community:

Michele Battelli

Michele joined us back in November last year so he’s just under a year training at CrossFit SE11. But he has been involved with CrossFit since 2008 when he attained his Level 1 trainer qualification and opened a corporate gym. After selling up and a car accident which heavily injured his shoulder, he then was on hiatus with pretty much all training until 2015 when he took up an interest in mountaineering.

Since training with us he has PB’ed all of his big lifts apart from front squat and found new bests in both Fran and Cindy times. His aim now is a 100kg clean.

Gymnastics wise, he came to us without handstand push-ups and can now do 3-5 reps. Mastering the butterfly is now on Michele’s list of goals.

He’s pretty much a Level 2 regular in his training so lots of WODs, some Oly, some Powerlifting Club and less regularly with Strongman and CrossFit Gymnastics (which he thinks he probably needs more of now). His focus is on engine – he would rather keep holding the bar or have a faster time than put an extra 5kg on his deadlift.

What he enjoys most about training at CrossFit SE11 is the community and support and friendliness of the coaches and members.

WOD 22 August 2017

22 Aug

“Cindy’
Complete as many rounds as possible in 20 minutes:
5 pull-ups
10 push-ups
15 air squats

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 21 August 2017

21 Aug

Complete as many burpees as possible in 4 minutes.

Rest 1 minute

400m run
“Annie” (50-40-30-20-10 double-unders, sit-ups)
400m run

Max effort L-sit, 3 attempts

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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