WOD 31 October 2017

31 Oct

“The Ghost”
Complete 6 rounds for total reps:
1 minute max effort row for calories
1 minute max effort burpees
1 minute max effort double-unders
1 minute rest

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 October 2017

30 Oct

As many rounds as possible in 14 minutes:
3 strict pull up
6 alternating dumbbell snatches (22.5/15kg)
6 strict pull up
12 alternating dumbbell snatches
9 strict pull up
18 alternating dumbbell snatches

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 30 October 2017

29 Oct

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Headstand hold + shoulder stands
Bar muscle up negatives
Dumbbell Maltese presses

Wednesday (strength)
False grip pull up on rings
Strict handstand push up
Inverted burpees

Saturday (skills)
Handstand hold/walk
Kipping mechanics
Muscle up strict/kipping

Olympic Weightlifting Club

Monday
Drop snatch
Muscle snatch
Snatch pull + snatch

CrossFit Powerlifting

Tuesday
Back squat
Accessory
SWOD

Thursday
Deadlift
Accessory
SWOD

Saturday
Bench press
Accessory
SWOD

Sleven Strongman

Wednesday
Bench press
Zercher yoke carry 10m
Sandbag clean + over the shoulder

Saturday
Sloth press
Prowler push 200m
Sandbag toss and pull up conditioning

WOD 29 October 2017

29 Oct

Complete 50-40-30-20-10 of:
Russian kettlebell swings (32/24kg)
Box jumps (24/20″)

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 28 October 2017

28 Oct

Complete 5 rounds. Within 3 minutes complete:
25 push-up
35 air squat
Max effort power snatch (42.5/30kg)
Rest 1 minute

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 October 2017

27 Oct

Partner WOD (IGYG). Complete as many rounds as possible in 26 minutes:
55 deadlifts (101/70kg)
55 wall ball (9/6kg)
55 calorie row
55 handstand push-up

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 October 2017

26 Oct

Complete as many rounds as possible in 18 minutes:
400m run
7 dumbbell overhead lunge, right (25/17.5kg)
7 dumbbell overhead lunge, left
14 pull-up

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 October 2017

25 Oct

Complete 3 rounds for time:
10 bar-over-burpees
10 hang power clean (60/42.5kg)
50 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.

Member spotlight

24 Oct

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:

Kevin Sear

Kev has trained with us for quite some time, since February 2014 in fact. He came to CrossFit SE11 after looking for a gym that could teach him the Olympic lifts. Prior to joining us he wasn’t following any structured programme.

Some of his greatest achievements whilst being with us include extending our rig to include climbing ropes, boarding the walls, decorating, making cubby holes (say a little blessing for Kev each time you throw your coat in one) and most recently creating our Atlas stones.

He’s also found time to hit 200kg on his deadlift, 170kg on back squat, though nobody mention bench press, it’s a sore point. He’s also worked with coach Jenny on nutrition and reduced his bodyweight by 8kg over 5 months whilst maintaining his strength (check out the amazing transformation photos here). Following this he knocked off 26 seconds on ‘Grace’ and can now do 10 strict handstand push-up. And a less conventional PB was a recent sandbag carry of 55kg over 200m with no stops (previously having to stop four times). He’s still waiting for that elusive muscle up.

He is an all rounder with the classes hitting Level 2, powerlifting, gymnastics, mobility and strongman. He understands the importance of variety and focusing his efforts on some of our speciality classes more when he feels it will benefit him.

So why CrossFit SE11? In his words:

“Fun friendly and welcoming atmosphere a good healthy level of competitiveness (most of the time). Coaches that know your strengths and weaknesses and attend to the details and have a genuine interest in your performance and progression.”

 

WOD 24 October 2017

24 Oct

‘Mary’
As many rounds as possible in 20 minutes:
5 handstand push-up
10 pistols
15 pull-up

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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