Open Gym at CrossFit SE11

30 Nov

Self Training (the old):

For those of you who can remember that far back, it was around this time last year that we changed the way that Self Training is booked and used at CrossFit London and CrossFit SE11. This was in order to address certain problems we were having with access to the space and managing who used it.

While we fixed the problems which we faced at the time, the changes came with their own set of issues, primarily that the new process was too complicated and difficult to access. Currently you can access Self Training if you buy a 5x weekly membership, buy a monthly add on on the condition that you have a minimum 10 class carnet, or buy a single day pass on the day, none of which are ‘bookable’ in the way classes are. Instead of booking in, you train at any time when the gym is open at whatever space happens to be free. I’m certain a lot of you didn’t know how Self Training was accessed or even that it existed.

The usage of the current system is incredibly poor and we know there are a lot of members who would take advantage of being able to train alone. Therefore…

Open Gym (the new):

Moving forward things we’re going to keep it simple: from December 1st 2017 “Self Training” will become “Open Gym.”

(You will still be able to use your purchases of the old Self Training system until they expire at whatever time in December.)

Here’s how the new system will work.

When and where:

Open Gym will make use of the back space whenever it’s free. For example, during every lunchtime class the back room is empty, so there will be an hour slot there.

In January there will be a more significant rejig of classes (more on this later) at which time extra Open Gym slots will be added to the schedule.

How to book:

The Open Gym spots will follow exactly the same rules and booking procedures as regular classes. You will be signed in and turfed out at the beginning and end of the hour slots. If you want to cancel a session you will need to do so more than 12 hours in advance (although you’ll probably be fine to book in as you walk to the gym).

Who can book:

There will be no restrictions on who can use the Open Gym spots. Whether you buy a single session or have the 5x weekly membership, they will all work exactly the same. So, if your friend wants to train with you, they just need to open an account, buy a single session pass and book in.

At your own risk:

There will always be a coach and first aider in the Box (and you may get helpful tidbits of advice from them), but otherwise Open Gym is unsupervised and at your own risk like any regular gym.

The current Self Training rules still apply.

When will it start?:

Today (November 30th) will be the last day you can buy the current Self Training options (apologies for the short notice; any problems let me know).

Those who have already purchased the current Self Training access can use the current system until their purchase expires.

From Friday 1st December the 5x membership will be reduced back to its original price of £145 and the other Self Training options removed. From Friday 1st you will also start to see Open Gym slots on the schedule.

Why the change?:

Our hope is to make Open Gym easier to access, less exclusive and give you more opportunity to work areas of weakness outside of class times. It will also make it easier to do qualifiers, or to use up any remaining classes you might have.

 

If there are any immediate concerns or queries, please contact me at joe@crossfitlondonuk.com, although my hope is that the above shouldn’t need much explanation.

WOD 30 November 2017

30 Nov

As many rounds as possible in 15 minutes:
3 Curtis P (60/43kg)
50 double-under

Curtis P = power clean + front rack lunge (both legs) + push press

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 29 November 2017

29 Nov

Complete as many rounds as possible in 30 minutes:
8 pull-up
12 push-up
16 abmat sit-up

Every 2 minutes on the minute complete 2 deadlift (130/90kg). Start with deadlift.

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 November 2017

28 Nov

Complete for time:
30 calorie row
30 bar-over-burpees
30 hang power cleans (60/42.5kg)

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 November 2017

27 Nov

Complete 5 rounds, within 4 minutes complete:
400m run
20 pull-up
10 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.

Programming w/c 27 November 2017

26 Nov

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Strict ring muscle up max effort
Push up complex
Hollow + arch + L-sit holds

Wednesday (strength)
Pull up + chin up ladder
Handstand walk drill/conditioning
Hollow rock finisher

Saturday (skills)
Handstand/handstand walk
Kipping mechanics
Kipping muscle ups

Olympic Weightlifting Club

Monday
Tall snatch
High hang snatch
Snatch pull + snatch

CrossFit Powerlifting

Tuesday
Deadlift
Accessory
SWOD

Thursday
Bench press
Accessory
SWOD

Saturday
Back squat
Accessory
SWOD

Sleven Strongman

Wednesday
Push Press 3RM
Yoke carry 30m
Death by Atlas stone to shoulder
Sandbag carry: 5 minute no drops

Saturday
Death by 25m rope pull (40/10kg)
Death by 25m prowler push (60/30kg)
Death by 25m drag (80/40kg)
Heavy suitcase kettlebell deadlifts + suitcase carry

WOD 26 November 2017

26 Nov

Complete 3 rounds for time:
10 power snatches (35/25kg)
20 alternating back rack lunges
10 power snatches
20 alternating back rack lunges

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 November 2017

25 Nov

Complete as many rounds as possible in 12 minutes:
3 rope climbs
9 ring dips
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.

WOD 24 November 2017

24 Nov

‘Fran’
Complete 21-15-9 for time:
Thrusters (43/30kg)
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 23 November 2017

23 Nov

Complete 3 rounds for time:
25 American kettlebell swings (24/16kg)
50 air squat
400m run

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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