WOD 19 October 2013

19 Oct

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Level 2

Hang power snatch – 15 minutes to work up to heavy double

Wall ball – 10 minutes to work on technique/accuracy

4 rounds for time of:
400m weighted run
30 alternating kettlebell snatches (20/12kg)

Level 3

Power snatch – 15 minutes to find a heavy touch and go triple

Wall ball – 4 x 30s for max wall ball reps

4 rounds for time of:
400m weighted run
30 alternating kettlebell snatches (24/16kg)

Links & News by Colin

The problem with taking too many vitamins.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 18 October 2013

18 Oct

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Level 2

Front squat – 15 minutes to work up to a heavy 3

Double unders – technique

4 rounds for time of 45 second work, 15 second for max reps*:
Handstand push ups
Box jumps
Pull ups

*45 seconds to get max reps of each movement before rest and moving to next.

Level 3

Front squat 3-3-3-3-3 (90%)

Double unders – 10 minutes to find best time to perform 100 reps.

4 rounds for time of 45 second work, 15 second for max reps*:
Handstand push ups
Box jumps
Pull ups

*45 seconds to get max reps of each movement before rest and moving to next.

Links & News

How to get better at pistols.

CrossFit and high rep Olympic lifting.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 17 October 2013

17 Oct

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Level 2

Push jerk – 15 minutes to work up to a heavy double

Handstand push ups – technique

10 rounds for time:
3 power snatches (42.5/30kg)
3 overhead squats
50m shuttle run

Level 3

Jerk 2×3 (65%) 2×3 (75%) 3×3 (85%)

Deficit handstand push ups 3 x 3-6 reps

10 rounds for time:
3 power snatches (60/42.5kg)
3 overhead squats
50m shuttle run

Links & News

10 reasons to try CrossFit.

Find yourself nodding and agreeing all the way though this article: 7 ways to be insufferable on Facebook.

Oreos more addictive than cocaine

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 16 October 2013

16 Oct

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Level 2

Snatch grip deadlift 5-5-5-5-5

Muscle ups – drills/technique

Complete for time:
Buy in 400m run
Followed by 3 rounds for time:
20 goblet squats (24/16kg)
15 sit ups
10 hand release push ups
Then cash out 400m run

Level 3

Snatch grip deadlift 5-5-5-5-5 (110% of snatch)

Muscle ups – 3-5 every minute on the minute for five minutes

Complete for time:
Buy in 400m run
Followed by 5 rounds for time:
20 goblet squats (32/24kg)
15 sit ups
10 hand release push ups
Then cash out 400m run

Links & News by Rachel

The 30 day paleo challenge continues here at Sleven and there has been some amazing knowledge sharing by those participating. Here’s a great article that Lucy shared on willpower.

And don’t beat yourself up over those lapses. Life long habits won’t change overnight (also from Lucy).

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 15 October 2013

15 Oct

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Level 2

Push press – 15 minutes to find a heavy 3

Pistols – 10 minutes on technique

For time complete 21-18-15-12-9-6 of:
Walking lunges (2 x 20/12kg)
Pull ups

Level 3

Push press 3-3-3 (90%)

Weighted pistols – 10 minutes to find max unbroken each side (16/8kg)

For time complete 21-18-15-12-9-6 of:
Walking lunges (2 x 24/16kg)
Pull ups

Links & News

Strength, bands and staying in your lane.

To ice or not to ice.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 14 October 2013

14 Oct

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Level 2

Back squat 5-5-5-5-5

Pull ups 5 x 3-7 reps

“Isabel” for time:
30 snatches (60/42.5kg)

Level 3

Back squat 5-5-5-5-5 (75%)

Pull ups 1RM

“Isabel” for time:
30 snatches (60/42.5kg)

Links & News

Marathon running bad for the heart.

Effects of soy and whey protein supplement following exercise.

Is there possibly a way to make our little website even better? Lucy found a way.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 13 October 2013

13 Oct

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Level 2

Overhead squat 5-5-5

Muscle up drills: false grip hangs/pull ups

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Level 3

Overhead squat 1RM

Muscle up 4 x 3-5 reps

12 minute ladder of:
3 box jumps
3 toes-to-bar
6 box jumps
6 toes-to-bar
9 box jumps
9 toes-to-bar
12 box jumps
12 toes-to-bar
etc.

Links & News

13 horrifying facts about your mobile phone.

The Outlaw Way take on flying muscle ups.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first to find out more about London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 12 October 2013

12 Oct

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Level 2

Clean – technique building up to metcon weight

Pull ups 5 x 3-7 (add weight if appropriate, perform tough ring rows if no pull ups)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Level 3

Clean 1-1-1-1-1-1 (60%) (should be light focusing on technique)

Pull ups – build up to a heavy 5 (with a supinated/chin grip)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Links & News by Colin

Do you really need to drink 8 cups of water each day?

Diane Fu gives some split snatch pointers.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 11 October 2013

11 Oct

20131008-050709.jpgLevel 2

A) Bench press 5-5-5 (you are looking to find a 7 out of 10 for difficulty across – no failed reps)

B1) Hollow holds 4 x 45 seconds
B2) Arch holds 4 x 45 seconds

5 rounds for time:
3 squat (or split) snatch (40/25kg)
5 pull ups
10 push ups
15 air squats

Level 3

A) Bench press 3-3-3-3-3 (80%)

B1) Hollow rocks 4 x 30
B2) Arch rocks 4 x 30

5 rounds for time:
3 squat (or split) snatch (50/35kg)
5 pull ups
10 push ups
15 air squats

Links & News

10 ways to plateau, burn-out and avoid getting strong.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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 10 October 2013

10 Oct

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Level 2

A1) Deadlift 5-5-5-5-5
A2) Support hold 30 sec /support hold on rings 30 sec / ring dips 3 x 3-7

As many rounds as possible in 15 minutes:
6 handstand push ups
12 kettlebell swings (24/16kg)
200m run

Level 3

A1) Deadlift – work up to a heavy triple
A2) Ring dips 5 x 8-12

As many rounds as possible in 15 minutes:
6 handstand push ups
12 kettlebell swings (32/24kg)
200m run

Links & News

Did you see this yet? Letting beauty speak for itself.

Catalyst Athletics posted this 170kg hang clean.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out 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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