WOD 29 September 2017

29 Sep

Complete for time:

8 power clean (80/60kg)

7 rounds of:
10 handstand push-up
2 rope climbs

8 power clean

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 at CrossFit SE11 – October 2017

29 Sep
Starting next week, you’ll be seeing some changes in the CrossFit Level 2 programming. Don’t worry, there isn’t going to be a radical overhaul; we’re just simplifying and returning to the basics.  We are doing this because CrossFit SE11 offers a wide range of specialty classes. These speciality classes can be organized into three main categories: weightlifting, gymnastics, and metabolic conditioning. We offer some hybrid classes, too, such as Competition Focus and Strongman, but in general, they all focus on one of these three domains. So where does this leave our CrossFit Level 2 class?

 

The main focus of the CrossFit Level 2 class at CrossFit SE11 is general physical preparedness (GPP). The class is intended to be the basis of your training, giving you the opportunity to then specialise based on interest, training needs, or sport specific training. Therefore, our intention in each and every class is for you to learn a cool skill, build your strength, and have a hard, yet fun, WOD.

 

CrossFit separates itself from other high intensity training methodologies in that it requires skill acquisition. If you are just starting CrossFit at CrossFit SE11, we will automatically direct you to our CrossFit Level 2 class, which will help you to acquire the necessary skills and strength as you develop your metabolic conditioning. After several months, you may find that you need to go on a strength programme or improve your Olympic Lifting to increase your performance in the main class. In these cases we would direct you to our specialty Powerlifting or Olympic Lifting classes, which follow periodised strength programmes. Alternately, you may find that your gymnastic strength or skills lag behind your weightlifting ability, in which case, we’d direct you to our gymnastic classes. What separates us from other gyms is that you have the freedom to tailor your training to your specific interests and needs.

 

 

Therefore, we have come up with the WEEKLY blueprint below for our CrossFit Level 2 classes:

 

Strength/Skills:
2x Gymnastics skills/strength/complex
2x Olympic lifting strength/complex/technique
2x Barbell Strength
Other day will be taken up by longer WOD

 

WODs:
1x Benchmark (rotated on schedule)
1x Longer WOD
A good variation of AMRAPs, EMOMs, for time, for reps/intervals, for quality etc.
1x Partner WOD
Variation in time domains, rep schemes and weights
Not have more than 2-3x repeat movements unless for a specific reason

 

Rest Days:
Rest days are crucial in allowing you to recover, make gains, and avoid injury. As a gym, we encourage you to take rest days as you need. As we are based in London, with many busy clients working off their own schedules, we run a rolling programme with no rest days. This means that it’s up to you to plan out your training. We have endeavoured to randomise the programme such that, for example, if your schedule requires that you can only train every Monday, Wednesday, and Friday, you’ll be getting a diverse array of movements and WODs. Every Monday, therefore, will not be a squat day or a “long WOD day.” As ever, all our coaches are at hand to help you structure your training and rest based on your goals.

 

RX/Scaled: What does this mean?
RX is a term used by doctors in the US to prescribe medicine. In CrossFit, it means the athlete performs all modalities using the prescribed weight and reps. In practice, the RX weights or reps are what we expect our top athletes to be able to perform. Depending on your sporting background, it could take a year, two, or longer to reach this level. We will also provide a “scaled” guideline. These weights are a benchmark for athletes who have the basic skills, technique, and strength to complete WODs efficiently and safely. Depending on each athlete, it could take somewhere between 0-6 months to reach the scaled weights/reps/movements. You may find yourself stuck between Scaled and RX in some WODs and this is perfectly fine. The more you train and discover your athletic capabilities, the sooner you will find where you lie. Our coaches are on hand in every class to help guide you in this process.

 

It goes without saying that the above follows a common sense policy. You may find that not all the above criteria are met, and that could be due to many different variables and factors. For example, in the run-up to The Open we might have Open-specific training, and then other months we may have little challenges to keep everyone on their toes. So be on the lookout for these developments! Keep in mind, if you attend our CrossFit Level 2 class consistently, you will increase your work capacity across broad time and modal domains.

 

Coach Nick

WOD 28 September 2017

28 Sep

Complete 4 rounds for time:
10 dumbbell step-ups (25/15kg)
10 box-over-burpees
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 27 September 2017

27 Sep

Complete for time:
Deadlift (110/80kg)
Toes-to-bar
Wallball (9/6kg)

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 26 September 2017

26 Sep

Complete in teams of 2, I go, you go:
100 pull-ups
100 burpees
100 box jumps
Every 3 minutes both partners 100m farmer’s carry

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 25 September 2017

25 Sep

Complete as many rounds as possible in 15 minutes:
8 power snatch (40/30kg)
8 single-arm dumbbell overhead lunge. left (25/15kg)
8 single-arm dumbbell overhead lunge. right (25/15kg)

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 25 September 2017

24 Sep

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Handstand hold test
Tempo strict pull ups + strict pull up volume
Abs/core

Wednesday (strength)
Strict muscle up complex
Ring push up complex
Straddle sit on parallettes

Saturday (skills)
Kipping mechanics and efficiency
Strict muscle ups (transition practise)
Kipping handstand push-ups

CrossFit Powerlifting

Tuesday
SWOD benchmark: John Florio

Thursday
SWOD benchmark: Coffey

Saturday
SWOD benchmark: Linda

Sleven Strongman

Monday
Longer conditioning
Sandbag carry 200m

Wednesday
Power clean 3RM
Anderson yoke squats 5RM
Waiter’s walk 100m/side

Saturday
One arm barbell press + overhead squat
Overhead yoke carry 25m
Atlas stone up and over

CrossFit SE11 and CrossFit London Christmas party

22 Sep

This year we’re heading to a new venue for the CrossFit London and CrossFit SE11 Christmas party. On Saturday 16th December we’ll be heading to Hay’s Galleria near London Bridge for this year’s festivities, with a glass of prosecco on arrival before a sit-down 3-course meal.

We have the venue from midday onwards, food served from 13:00. At 16:00 the venue will need the restaurant area back, but there is a terrace bar we can move to afterwards before you head off and out for additional festivities.

Here are the details:

Date: Saturday 16th December

Time12:00 – 4:00 (food at 1:00)

LocationHays Galleria, Tooley Street, London, SE1 2HD

Price: £35

DEADLINE FOR ORDERS AND FOOD CHOICESFriday 3rd November

Menu Choices:

Please send your choices via email with the full title (not just numbers) to either Joe or Chris.

Starter

  1. Sweet potato, parsnip, carrot and coconut soup (V)
  2. Pork, apple and calvados pate
  3. Glenarm organic smoked salmon
  4. Curly kale, roast veg and goat’s cheese tart (V)

Main

  1. Roast turkey parcel wrapped in bacon
  2. Oven roasted trout
  3. Chargrilled sirloin steak*
  4. Roasted red pepper wrapped nut roast

*Please specify how you would like your steak cooked. If not specified it will be cooked medium.

Dessert

  1. Christmas pudding
  2. Salted caramel and chocolate tart
  3. Classic lemon meringue pie
  4. Cheese selection
The full menu with descriptions can be found here.

Book here.

Member spotlight

22 Sep

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:

Mark Hollis

Mark has been training at CrossFit SE11 for just under a year having tried another local affiliate and hearing good things about us.

We’ve watched Mark make great progress with us. He started having no pull-ups, push-ups and a healthy fear of the handstand. He recently got his first strict handstand push-up and can do pull-ups and push-ups unscaled in the WODs.

His go-to classes are Level 2s for the variety, CrossFit Gymnastics as he feels he needs to improve most here and he enjoys them, he is also another of Jenny’s loyal Mobility and Flexibility regulars and has seen a marked improvement from attending these classes.

We asked Mark what was his favour part of training with us:

“A lot. The number and variety of classes is great. I really like all the trainers at the box, they all have a good eye for detail which means I feel more secure and able to push harder. All the trainers have a great sense of humour so the classes have the right balance of seriousness and lightheartedness. A big thing I like about the box is the variety of people who go, everyone is friendly and supportive and I’ve met lots of great people.”

 

WOD 21 September 2017

21 Sep

Complete 4 rounds for time:
6 power clean (90/63kg)
7 chest-to-bar pull ups
8 goblet step ups (25/15kg)

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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