Member of the Week: 25 March 2018

25 Mar

This week’s Member of the Week goes to

CrossFit SE11

With The CrossFit Open finally coming to an end, the coaching staff and I thought it would be unfair to give this week’s MOTW to any one person. We’re riding on a high at SE11 and everyone who has been involved deserves credit. The Open brought us top performances, PBs, first time muscle-ups, pull-ups and amazing costumes! It would be remiss of me to say that this hasn’t all brought us together as a community. The coaching staff would like to extend an enormous thank you to all our members.

We want the good times to continue rolling and our social class, Friday Night Lights is back on the schedule after Easter. We’ll be getting our Nando’s chicken fix as always after!

Well done Sleveners!

Member of the Week: 18 March 2018

18 Mar

This week’s Member of the Week goes to

Jason Stevens

Jason is one of the most improved athletes at SE11 since I joined the coaching team last year. This hegemony was finally established during Open WOD 18.1 a few weeks ago when he blew everyone out of the water by getting over 10 rounds! Jason has a running background so his cardio has always been on point. However, a few months ago Jason changed up his diet and training slightly and he began to pack on the weight (the good kind) and the kilos also started to fly up on the barbell. Jason is also an all round good guy with solid bantz and can forgive me for calling him Justin occasionally!

Well done Jason!

Coffee and Shake Bar!

15 Mar

New and shiny things just don’t stop arriving at SE11! This Friday during Open WOD 18.4, yours truly will be performing several roles including coach, barista, judge, and SE11’s official Open score verifier! Lots of changes have been afoot at the gym and we’re committed to making it better. That’s why all profits from the bar will be directly reinvested in new kit and improvements to the gym.

Espresso Machine

Do you want to get the maximum out of your 18.4 performance? Caffeine is a well known and PROVEN supplement to boost your athletic performance. Several studies have demonstrated a link between caffeine intake before exercise and increased athletic performance. A report published in Sports Medicine refers to caffeine as a “powerful ergogenic aid,” and mentions that athletes can “train at a greater power output and/or train longer” after caffeine consumption. This is partly because caffeine helps reduce muscle pain/soreness mid-WOD, allowing you to push out those few extra reps to get the better of your arch-frenemy. We’ll be selling everything from espressos, to americanos to lattes!

Espresso £1.90
Double Espresso £2.20
Americano £2.20
Flat White £2.50
Latte £2.50


If coffee is not your thing but you want all the benefits it provides, we also sell Grenade 0.50 Calibre Pre-Workout in Berry Blast flavour, which comes with a strong dose of caffeine.

Shake Bar

On top of coffees, I’ll be on hand to provide protein shakes before or after your workout. Friday Open nights have been known to last several hours and you might find yourself hanging around before you get your Nando’s chicken fix. One of these shakes could be your perfect pre-workout boost or post-workout recovery. Why don’t you leave your protein at home tomorrow and try one of our three delicious flavours?

Performance Shake £4.00 Delicious chocolate & banana with 30g protein powder
Up ‘n’ Go Shake £5.25 Performance shake with a shot of our finest espresso
Gains Train Shake £6.00 Up ‘n’ Go shake with 5g creatine


Lastly, we are receiving a shipment of Barebells protein bars which literally flew off the shelves last week. If you haven’t tried one, it’s like eating a candy bar without any of the guilt but all of the gainz! We are selling the Cookies & Cream and Caramel & Cashew flavours for £2.50 each.

Coach Nick

Eco For Life Water Bottles

14 Mar

You may have noticed some new water bottles in the fridge at the front desk and yes, they’re for sale! We at SE11 care about your body and what you put in it, but we also care about the environment. As a result, we took the decision to introduce some very environmentally friendly water bottles called Eco For Life.

So what makes these water bottles so special?

Eco For Life bottles are made from Polylactic Acid (PLA), a substance derived from sugar starch, commonly found in sugar based crops such as corn. As a result, Eco For Life water bottles are the only 100% plant based product in Europe. Plastic bottles are made from oil, a finite resource, and are well known to be bad for the environment. Not only do we burn fossil fuels to create plastic bottles but they are needed to recycle them too. Harmful greenhouse gases such as CO2 are emitted from he burning of fossil fuels but this can be offset and consumed by crops, such as the ones used by Eco For Life. Only 0.04% of the annual global crop is used to produce PLA, which means there is little to no impact on world food pricing.

How are the bottles recycled?

Eco for Life bottles can be recycled into a product that can be used as a valuable soil supplement. Recycling this product is a two-step degradation process. First, the moisture and heat in the compost pile attacks the polymer chains and splits them apart, creating smaller polymers and finally lactic acid, a fully sustainable source. They can also be sent to Waste for Energy sites where the bottles produce a high temperature and burn without releasing pollutants returning the material back to a polymer.

So what’s the actual water like?

Delicious! You’ll find the bottles are filled with still Spring Water which is sourced from one of Britain’s beautiful national parks, New Forest in Hampshire. Not only are you buying an environmentally friendly product that’s good for you but you’re supporting British business!

Next time you’re feeling parched after a WOD, be sure to grab a bottle!

Eco for Life water bottles are being sold at the front desk at £1.50 each.



Member of the Week: 11 March 2018

11 Mar

This week’s Member of the Week goes to

Greg Kemp

Greg loves The Open! If you’re in House Stark, you’ve no doubt heard every emotion going through his head before, during, and after each announcement. Due to working night shifts, Greg usually does the WOD earlier than the rest of us and is quick to give pointers and strategies. He mostly just complains about how terrible each workout is though! Greg is not only a super strong athlete but generally a good guy and forms a big part of what makes CrossFit SE11 so special. He also speaks Spanish perfectly!

Enhorabuena Greg!

Member of the Week: 04 March 2018

04 Mar

This week’s Member of the Week goes to

Susie Hales

Bubbling positivity! I feel that perfectly describes Susie and her attitude in every single class. I’ve never seen Susie moan or complain and is always ready to listen and learn. As a coach, this makes my life a lot easier but also more enjoyable! Susie is a regular in my Friday evening classes and loves coming for a cheeky Nando’s after. You might recognise Susie in the gym sporting her lime green House Stark headband!

Well done Susie!

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