Crossfit London WOD

front squats and toes to bar 28 nov 2011

2011-11-28T22:52:00.001Z

Another cold one this morning, so we got moving quickly (in both senses of the phrase) with some shuttle runs, shuffles and bounding jumps. We also dipped our toes in the deep waters of resisted sprinting and acceleration. More to come on this topic I believe.

Strength work was back squat 3-3-3+. We are only two weeks away from ‘testing week’, where we will be putting this 5-3-1 programme to the test and seeing if we have moved our 1RMs on.

The WOD was simple but pretty brutal:

3 rounds for time

20 Front squats (60kg/40kg)

10 Toes-to-bar

At least noone left the gym cold, this morning…!

0630 scores

Steven (RX) 7:04
Veronika (30kg) 9:05
Harriet (35kg) 9:23
Brian (RX) 9:52

wod 25 Nov (am pm) 2011

2011-11-26T22:08:00.000Z

A little bit of gymnastic skills work to start: forward rolls into two-footed standing. And then forward rolls into pistols (on both legs). Hilarity ensued (after the dizziness subsided).

Strength work was 5-5-5+ weighted dips.

The WOD was actually the very first one that we ran when we opened the new gym in April:

70 Push jerks for time (60kg/40kg)

1x squat clean & 1x front squat each time the bar is dropped before the next push jerks can be completed.

The fastest time back in April was around 15mins for this, so when I set 13:28 last night I was feeling pretty good about myself. And then EVERYONE beat me this morning…

Harriet (35kg) 11:04

Neil (RX) 11:41

Alex (RX) 11:50 (a 5 minute improvement on April!)

Veronika (23kg) 12:46

Ben (RX) 47 reps in 20:00

Brian (DNF)

Visitor Pablo got a cuddle outside the box!

Andrew Stemler:Crossfit London UK

2010-12-29T15:49:00.001Z

Andrew Stemler

Is 50 years old, and is stupidly passionate about helping you get the best out of your body.

"Cancer killed my mother, depression killed my brother, heart disease and dementia turned my dad into a zombie

Sure death is inevitable, but its how we get there and in what state we arrive that really counts".

Either God is too busy, or she really does want you to help yourself... either way maintaining your health, and your physical prowess and increasing your work capacity is probably down to you. If you are not quite sure how to do that, email me".

Whilst all are welcome, I tend to be better with older clients, after all the gyms are full of cute 20 something, personal trainers . Im quite good at training young athletes, but, to be frank, its a bit boring. So all you young people, I gladly spend a few sessions with you teaching you the olympic lifts or how to handstand or muscle up or how to kip, but for a long term coach, I can probably find you some one better.

But, give me someones who is over 40's , overweight and a type 2 diabetic , now Im getting interested. The funny thing is that I don't spend ages. worrying about weight loss target and illnesses. By focusing on proper exercises with the correct form, and mixing it up, my clients find the magic is both in the range of movement and the range of intensities. Well, put it this way. its interesting varied, you learn stuff and master cool moves. As mad as it sounds, you soon stop worrying about loosing 10 kilos, you start worrying about increasing your deadlift by 10kilos

oh by the way...Im a Crossfit level 2 Certified trainer and have too many fitness and sports qualifications with leading bodies, including the Register of Exercise Professionals, BWLA (the British Weightlifting Association), the ASA (Amateur Swimming Association), the UKKA (the United Kingdom Kettlebell Association), UK Athletics, SABA (Schools Amateur Boxing Association), ABA (Amateur Boxing Association) and a wedge of martial arts certificates.

Im a POSE running coach and hve Crossfit certifications in GymnasticsOlympic weightlifting, kettlebells, Endurance and Kids. I have a degree in Law and Sociology, a post-grad in Property Management and spent 3 years as a doorman in London's East End. I obtained my Crossfit certification in 2005, long before crossfit became the trendy fitness regime it is today.

Contact andrew@crossfitlondonuk.com

or you can try calling or texting on 07969 922831 ( be warned that often my phone lives at the bottom of my sports bag, so getting to it is a bit difficult if Im in a training session. Sorry in advance!)

Crossfit London Personal Training

2010-12-05T11:31:00.002Z

Just a quick reminder that Crossfit London UK have assembled a fantastic team of highly skilled personal trainers at their central location, 45 seconds from Bethnal Green Tube ( 3/4 minutes from Liverpool street)

for more information about personal training in london, follow this link

http://www.Crossfitlondonuk.com

catch up with the Crossfit London uk Wods

2010-06-27T20:05:00.001+01:00

get your daily fix of Crossfit in london

click here for todays hot work out

squatting, learning and the i-course

2010-02-21T22:35:00.001Z

Ok, so you have worked out that squatting and deadlifting is essential for your health and your fitness. Who can teach you?

Sign up for the Crossfit London i-Course, and we will give you a lifetimes worth of fitness skills in a single, fun, supportive and friendly day, right in the middle of London.

visit the i-course page for more details

http://crossfitlondonuk.com/2010/02/01/what-is-the-crossfit-london-i-course/

The i-course is the ideal way to prepare for a Crossfit Certification.

update

2010-02-01T15:45:00.000Z

You are reading an old Crossfit London UK site

All new original content is posted to our new site: crossfitlondonuk.com

In the meantime, this is what you missed at CrossFit London last week:

Workouts

Monday: Heavy Front Squats

Tuesday: "What are you made of?" and "Simply Hell"

Wednesday: Rowing sprints

Thursday: "Fran"

Friday: Deadlifts and push-ups

Saturday: Block run and squats

Sunday: Handstand push-ups and pull-ups

Workshops

CrossFit London & FK:UK present "The Deadlift Masterclass", with Chet Morjaria

Articles

Gary's CrossFit progress in month two "It's all about the numbers"

CrossFit London interview by America Peals "CrossFit across the pond - Oy!"

Photographs

All the photographs for this week's activities can be found on the CrossFit London Flickr page, here.

Sounds like something you'd like to be a part of? Then head over to the new site and hit the 'Getting Started' button."

DEADLIFT EXPERTS

2010-01-31T22:26:00.003Z

A fantastic day at the Crossfit London UK and the FK UK deadlift masterclass

photos on facebook

The Crossfit London UK gym is situated in Bethnal Green E2, 45 seconds from the central line, at the heart of the capital.

where to get equipment to do your crossfit London work out

2010-01-23T16:34:00.005Z

we came across this great supplier

This is an ideal way to develop strength, speed and power

check out the the "workout of the day" at crossfit London uk

Crossfit London i-course

2010-01-18T15:58:00.004Z

Have you got yourself a place on the crossfit London Icourse

well, you should.

visit www.crossfitlondonuk.com now

Crossfit Total

2010-01-10T21:00:00.001Z

get tough get strong

check out the photos for todays Crossfit Total at Crossfit London UK

Bethnal Green valentines day pressie

2009-12-28T21:36:00.000Z

Learn kettlebells in bethnal Green

The Crossfit London Kettlebell Masterclass

with Andrew Stemler and Steven Shrago

Saturday 13th February 1 to 4pm

£35

This unique Kettlebell masterclass will get you on top of the current Kettlebell fitness craze: we will teach you the essential skills you need to bothkettlebell, and the ability to bore your friends at parties with your knowledge

You can book your place by hitting the getting started button.

But here is a bit more information and a free gift just for reading this advert

For over 5 years, Crossfit London has been teaching people, like you, how to use kettlebells.

We have taught elite athletes, the police, soldiers, leading Personal trainers and recreational fitness centre users how to Swing, Snatch, Windmill and Turkish get up with this unique bit of kit, and, now, the day before Valentines Day we are going to teach you too.

Woo Hoo!

The unique thing about crossfit london UK s that we only allow people to teach, who CAN TEACH : ieknow their stuff and can actually communicate. Our events are always supervised and led by great presenters, Andrew Stemler, for example is a qualified English (TEFL) teacher, Olympic weightlifting teacher (BWLA), swimming teacher (ASA), an ABA boxing tutor, athletics leader (UK ATHLETICS) and advanced fitness instructor (REPS)kettlebell instructor (UKKA) – and part time trainee sports scientist. Apart from being a Crossfit (level2) certified instructor, he also studied with Stan Pike, the head of the UKKA, taught seminars with Ken and Steve from London Kettlebells.

Steven Shrago is a Crossfit Trainer and CrossfitKettlebell Graduate and a great psychologist ( see how much better you feel about this now)

So you get the best, not well meaning neanderthals who can do it, but cannot tell you how they do it.

Anyway, Thanks for just

thinking about coming to

this event, and to say thank

you, we’d like to offer you a

free gift*.

The Crossfit London Kettlebell training guide

Just think: if this is what we give away for free, how good is the stuff we make you pay for?!**

Download Free Crossfit London UK Kettlebell Training Guide

*Yes, it’s really free. Download, print it out, share it with friends. Go wild. What? You didn’t believe us?
**Very good indeed. Come down and see!

” This Crossfit London guide should be central to your training”

CrossFit London Kettlebell Training Guide by CrossFit London is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 2.0 UK: England & Wales License.

all those Wods

2009-12-16T15:25:00.002Z

If you are hanging around London and fancy sneaking in a cheeky Wod ( otherwise known as "workout of the day") where better to go than Crossfit London UK. Its the one that's been teaching Crossfit in London since 2005, and its the one that does not need to place google ads.

visit www.crossfitlondonuk.com now.

Crossfit London UK is right at the heart of the Capital, just up from the Thames, in a central location in Bethnal Green ( 3 minutes tube ride away from Liverpool street: yep its that easy to get to)

we are 45 seconds from the Bethnal Green central line tube station

Sumo Deadlift High Pull and knees to elbows

2009-12-06T15:48:00.003Z

get a bit of this, and other fantastic Crossfit London UK workouts

click here

woman only session

2009-11-30T22:22:00.003Z

The session thats too tough for Girls or Men

Fight Gone bad practise, kettlebell snatch skills, and Tabata squats: joy

Come and join us on the next W.O.D. Click on the Getting Started Button

Equipment for strength power and speed

2009-11-30T17:29:00.004Z

This is one of those questions that haunts most people new to Crossfit in London, how do you get hold of the essential equiment that you need without being overcharged or ripped off.

Its interesting to note that Both Andy from Crossfit Reading and Andrew Stemler from Crossfit London UK both mention and recommend Jordan Free weights as a Central supplier of Crossfit type stuff in and around london, and indeed the rest of the country.

After that, Andrew Stemler, who occassionally imports gymnastic rings, always says, order direct form the USA, its cheap and easy, and there is a link below

BUY SOME ELITE GYMNASTIC RINGS NOW!

No one will take you seriously if you do not incorporate elite rings into your training. They are one of the better training tools around ( and have been for many years)

DANIEL CRAIG USES RINGS

We were delighted to discover that James Bond Star Daniel Craig has incorporated ring training into his training schedule and is close to mastering the Crucifix.

Rings were also used by the cast of "300".

Elite Rings are used By Crossfit trainers like Andrew Stemler to build fantastic upper body strength

BUY THEM DIRECT FROM THE US MANUFACTURER

The Elite Gymnastic Rings are portable and lightweight

THE FULL TIME CROSSFIT LONDON UK HQ

2009-09-24T17:50:00.001+01:00

Hi Everyone.

the announcement you've all been waiting for.

from mid october 2009 Crossfit London uk we will be based at
Arch 9, Gales Gardens, Bethnal Green, London E2 OEJ
30 seconds from Bethnal Green Tube station.

This is a genuine full time, dedicated to Crossfit facility.

The new site will be

www.crossfitlondonuk.com

see you there.

An easy 450

2009-09-23T05:00:00.000+01:00

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.

Diane

2009-09-22T05:00:00.000+01:00

"Diane"

21-15-9 reps of:
Deadlift 100Kg
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Post time and any needed modifications to comments.

Running Grip Test

2009-09-21T05:00:00.000+01:00

For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mile

Use 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.

Take a moment to explore the relationship between cancer and sugar. Throw the words "cancer" and "sugar" into Google and study the results. Otto Warburg won the Nobel Prize in Medicine in 1931 (and a second Nobel Prize 1944) for his work demonstrating that cancer cells arise from normal cells by shifting from an aerobic metabolism to an anaerobic fermentation metabolism fueled by a voracious appetite for sugar. It is our suspicion that hyperinsulinism will ultimately be shown to be a two-headed hydra with cancer and atherosclerotic disease being two resultant diseases states accelerated by if not arising from a chronic and acute elevation of blood sugar. The evidence for this is fairly compelling yet largely ignored.

Row & Thrusters

2009-09-19T05:00:00.000+01:00

For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K

Post time to comments.

Practice: From handstand lower to rock bottom and press back up to handstand. Keep body as tight as you can.

Bench Press & Pull-ups

2009-09-18T05:00:00.000+01:00

CFWU

How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups

Post time to comments.

Practice: Handstand Against Wall

Flirt with balance point by pushing heels against wall gently causing the handstand to "float out" then drift back to wall repeatedly. Keep body tight.

Back Squat

2009-09-17T05:00:00.000+01:00

CFWU

Back Squat 5-3-2-1-2-3-5 reps

Rest as needed between sets. Post loads to comments.

Practice: Straddle Press to Handstand Against Wall

Stand on bars and lean shoulders forward until neck and upper back touch wall, straddle wide and roll your back then hips to the wall. Bring feet together to handstand position after head, neck, back, and hips are on wall.

Elizabeth

2009-09-15T06:44:00.000+01:00

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Practice: Tuck Planche

Curl into a little ball and hold as high and as long as you can.

Wall Balls

2009-09-14T06:50:00.000+01:00

Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters

Wall-ball with 20-pound ball. Post time to comments.

Practice: L-Sit

Keep legs straight and above parallel as long as possible.

Deadlifts and Rope Climbs

2009-09-13T05:00:00.000+01:00

Seven rounds for time of:
Deadlift 100kg X 10
Rope Climb double-up

Double up is two ascents with only a touch and go in between. Post time to comments.
Towel Pull-ups are a good sub for rope climbs.

Practice: Tuck Sit

Hold knees as tightly against the chest as you can and hold as long as possible. Don't let hips fall behind hands.

5k

2009-09-11T10:08:00.000+01:00

Run or Row 5K

Chelsea

2009-09-10T06:35:00.000+01:00

"Chelsea"

Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.

Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

On the left lousy overhead alignment and lousy haircut. On the right good overhead alignment and good haircut!

When pressing and jerking the terminal position leaves the arms perpendicular to the ground and in alignment with the torso, hip, and knees. Too often the arms remain 10-15 degrees short of perpendicular. If pulling the arms to perpendicular forces additional lumbar extension you have a shoulder flexibility issue. Resolving this issue standing with a barbell will assist the enormously challenging task of performing a perfectly aligned (straight) handstand.

High Rep Snatching

2009-09-09T05:00:00.000+01:00

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.

"The Paleo Diet" by Loren Cordain, PhD, is the hallmark work on Paleolithic nutrition and its ramifications and implications for the health of modern man.

Paleodiet.com is a wellspring of outstanding nutritional information.

ATM scenario

2009-09-08T09:51:00.002+01:00

Tony Blauer really knows his stuff. Is Self defence important, or would you just prefer to keep your head down and hope for the best?

Tabata Squats and Running

2009-09-07T05:00:00.000+01:00

For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.

Post time to completion and lowest number of squats in any interval to comments. E.G. 11:30 & 20

Consider variations of the above workout that would keep the total volume constant (1600 meters and 15 squat intervals) and their likely impact on your time and reps.

If this workout were denoted 5-400-4-400-3-400-2-400-1 other workouts of equal volume might include: 5-800-5-800-5 and 800-15-800 to name two of a myriad of possibilities.

Hanging out with Pukie

Muscle Ups

2009-09-06T05:00:00.000+01:00

How many muscle-ups can you do in twenty minutes?

Post reps to comments.

Julia Atkins, 4, a very young CrossFitter, in a beautiful L sit!

The L sit requires a powerful ab contraction to stabilize the midsection. How many minutes does it take you to accumulate 7 minutes in the L sit?

Clean & Jerk

2009-09-05T08:21:00.002+01:00

Clean & Jerk 15-12-9 reps

Use same load for all three sets. Rest as needed between efforts. Post load to comments.

Eva Twardokens' L Sit on homemade parallettes featured in the CrossFit Journal.

Many of our athletes, if not most, are fully involved and committed to a sport. For these athletes the WOD (Workout of the Day) and their sport training and practice consume every bit of energy they may have available for physical activity. These athletes' plates are full.

Other CrossFitters are not committed to any particular sport and have the exciting option of more casual exploration of multiple sports and additional practice of drills and skills designed and selected to improve neurological fitness (balance, agility, accuracy, and balance). Many of these athletes are soldiers, cops, and firefighters and for them fitness is their sport. These individuals include our best athletes.

With precisely these athletes in mind we will be increasingly posting alongside the WOD (Workout of the Day) skill development tips, drills, and skills for the parallettes and rings. Don't be left behind; make some parallettes (and buy some rings!).

Climb and Push-ups

2009-09-03T06:35:00.000+01:00

Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups

Double-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.

You can substitute Towel Pull-ups for Rope climbs

Common Lousy Push-ups

Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

Piking: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching's most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn't go all the way down. Not rising to the top is less common but still cheating.

Squat BW and Run

2009-09-02T06:47:00.000+01:00

Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters

Post time to comments.

DB Snatches

2009-09-01T07:48:00.000+01:00

30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups

Post time, load, and bodyweight to comments.

Deadlift 3's

2009-08-30T05:00:00.001+01:00

CFWU

Deadlift
3-3-3-3-3-3-3

Post weight to comments

Practice L sit on parallettes, if you do not have parallettes build some!!

I'm sure we can all appreciate this deadlift. You should notice that she has maintained good lumbar curve, weight on her heels, and her shoulders are over the load. Excellent form!!!

Clean and Run

2009-08-29T08:46:00.001+01:00

Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters

Post time and weights to comments

The International Network of Cholesterol Skeptics is an organisation of scientists, physicians, other academicians and science writers who doubt that animal fat and high cholesterol play a role in atherosclerosis and cardiovascular disease. It's definitely worth a read.

Fran

2009-08-28T09:59:00.000+01:00

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Rest Day

2009-08-27T05:00:00.000+01:00

Rest or practice on your Parallettes

The development of presses to handstand, holds, and pirouettes on parallettes are essential to the CrossFit concept. You need to make or buy parallettes.

Detailed plans for these parallettes are featured in the September 2003 CrossFit Journal.

Max Pull-ups

2009-08-26T08:19:00.000+01:00

How many pull-ups can you do in 20 minutes?

Post reps to comments.

HSPU

2009-08-25T05:00:00.000+01:00

How many handstand push-ups can you do in 20 minutes?

No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.

Use those Hips

2009-08-24T05:00:00.001+01:00

For time:
150 Squats
Run 800 meters
150 Squats

Post time to comments.

Dumbell Oly Work

2009-08-22T05:00:00.000+01:00

Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.

Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.

Angie

2009-08-21T09:23:00.000+01:00

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

In that order. Post time to comments.

Physical culture, the appreciation of human performance and capacity, offers empowering lessons. Kids yearn for physical education, depriving them of this education is wrong.

Thrusters

2009-08-20T05:55:00.001+01:00

"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.

How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)

Loyd back rolls to support. Here's the video of the same.

Rest Day

2009-08-19T05:00:00.000+01:00

Rest, make up a workout you have missed or maybe skin the cat

1 Rep Max Time

2009-08-18T05:00:00.000+01:00

By any progression of your choosing find a max deadlift and max bench press.

Post lifts and body weight to comments.

The "planche press" (straight arm, straight hip, straight leg) to a handstand is the toughest press to handstand. We'll explore exercises developmental to the planche press in coming weeks.

Fun Run

2009-08-17T05:00:00.001+01:00

CFWU

Run 5K

Post time to comments.

Here we can see a little assistance performing the "hollowback" (bent arm - straight hip - straight leg) press to a handstand. This is the fourth in our series of five presses to handstand and with the "stiff-stiff" is the second press of merit. This press is easily spotted with a gentle lift of the feet towards the handstand.

Practice one or all of these movements

Kettlebell Fun

2009-08-16T05:00:00.000+01:00

For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups

Select either a 35, 55, or 70 pound dumbbell (or 1, 1½, or 2 Pood Kettlebell). Post load and time to comments.

Simple but effective

2009-08-14T08:29:00.000+01:00

CFWU

At the rate of one muscle up every thirty seconds, how long can you continue?

Work for thirty minutes and report reps to comments.

Got a complex?

2009-08-13T07:31:00.000+01:00

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.

The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.'

Rest as needed between sets. Post load to comments.

Helen

2009-08-12T05:00:00.000+01:00

CFWU

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Post total time to comments.

Here we see the stiff-stiff (straight arm – bent hip – straight leg) press to a handstand. This is the first press of merit. Learn with the straddle and without. Done slowly, with control, and powerfully, this press is one of the most amazing displays of balance and power in sport. Work this press from the floor and parallettes.

Rest Day

2009-08-11T05:00:00.000+01:00

Rest or Practice Gymnastics

After learning the bent arm, bent hip, bent leg press to handstand, we want to learn and practice a straight-arm, bent hip, bent leg press.

This press to handstand, like the bent arm - bent hip - bent leg press, is “training wheels” to the more elegant “stiff-stiff” (straight arm - bent hip -straight leg), “hollowback” (bent arm - straight hip - straight leg), and the toughest press to handstand, the “planche press” (straight arm – straight hip – straight leg).

Clean and Dips

2009-08-10T08:12:00.001+01:00

Complete three rounds, 15-12-9 reps, for time of:
Clean 60kg
Ring dips

Take your dips to muscle-up depth. Post time to comments.

There are five presses to handstand that we want to learn and practice. The first, and easiest is a bent arm, bent hip, bent leg press.

Loyd simply shifts his weight slowly over his hands and presses to the handstand.

The presses to handstand are an indispensable tool for improving strength, balance, coordination, accuracy, and agility.

American Gymnast and Skills and Drills, two of our favorite sites, contain enough information to keep you engaged for years.

Fran-ish

2009-08-09T05:00:00.000+01:00

CFWU

Complete 3 rounds, 21-15-9 reps, for time.

“Thruster” 85 lbs.Pull-ups

“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.

Good posture on the left and bad posture on the right.
“The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF.”
MHF is evident to some degree in all but the most accomplished athletes or those who’ve trained to avoid it. We tell our best athletes that it will typically take three to five years to fully develop the hip’s explosive capacity where there are no signs of MHF postures or tendencies.
MHF is, ultimately, the postures resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg extension to compensate for weak or non-existent hip extension.”
- CrossFit Journal, January 2003

Diane-ish

2009-08-08T05:00:00.000+01:00

CFWU

Complete three rounds, 15-12-9 reps, for time:

Deadlift 225 lbs
Handstand Push-ups

Take nose to ground on handstand push-ups. Partition deadlift and push-up sets as needed to get through. Post time to comments.

Rest Day

2009-08-07T05:00:00.000+01:00

Rest, Make up a workout, or Practice on paralettes

Fight Gone Bad BBQ
Sunday 9th August is the FGB Party in Ham Park Road, Stratford, E15 4HE.The event is free and kicks off at 12pm. Feel free to come along should be good fun. There should be some (zoneable) beer and food.

Cindy with a twist

2009-08-06T05:00:00.003+01:00

Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

A “Hollow Rock” should look like the Bow of the rail of a rocking chair. Only a very athletic contraction of the lower abs will prevent the “clunk” caused by a flat spot in the lumbar spine. Pull the xyphoid process, the little knot under the sternum, powerfully toward the pubic bone. Scoop the pelvis “under” and hold. Minimize the movement required to initiate the rocking. Done well the casual observer should have trouble detecting the cause of the rock. Learning to work and control the lower abs is a major athletic achievement.

Check your progress by regularly going back to www.drillsandskills.com every three months and asking yourself if since last checking do you have greater intimacy, knowledge, or insight of the exercises, skills, or drills featured on this great site.

Jump Time

2009-08-05T09:04:00.000+01:00

Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.

Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).

Repeat Tabata jump interval.

Post first Tabata jump scores, number of sets for 50 pulls, and second Tabata Jump score. E.G., 12/3/9 (twelve jumps minimum in first effort/3 sets for 50 pulls/9 jumps minimum in second effort).

Test that Grip

2009-08-04T05:00:00.000+01:00

CFWU

Clean & Jerk 15-12-9 reps.

Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.

47-year-old man does front lever and back lever!

The back lever, an “A” move (A-E where “A” is easiest and “E” hardest), (face down) will come easy. The front lever, a “B” move, is another story altogether. Practice the front lever by pulling straight arm straight body to an inverted hang and then lowering very slowly, again straight arm and straight body, back to the hang.

“We have come to believe that the specificity of cardiorespiratory training adaptations to exercise modality is a function of an exercise’s lack of functionality. This suggests three things. One, a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two, a regimen of functional movements, developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities, which implies the third, there are varying qualities of cardiovascular fitness.

The clear implication in light of our view of athletic training and more conventional practices is that the most efficacious tools available for metabolic conditioning are not generally employed. Until training regimens incorporate traditional resistance protocols (weightlifting and gymnastic/calisthenic) to replace or supplement traditional “cardio” modalities (bike, run, swim, etc.) athletic conditioning remains inferior.”

- CrossFit Journal, August 2003

Fight Gone Bad BBQ

2009-08-03T05:00:00.001+01:00

Rest Day

FGB BBQ
Sunday 9th August is the FGB Party in Ham Park Road, Stratford, E15 4HE.

The event is free and kicks off at 12pm. Feel free to come along should be good fun. There should be some (zoneable) beer and food.

FGB

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Toes to Bar

2009-08-02T05:00:00.000+01:00

CFWU

Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps

Post time to comments.

“Toes to Bar” is performed by hanging from the pull-up bar and by bringing toes to the bar without bending his legs or arms, it's that simple!!!

Find a gymnastics club near you. If you are working with your parallettes and rings you’ll find that every gymnastics meet you attend teaches you something valuable about human movement.

Wall Ball

2009-08-01T05:00:00.000+01:00

CFWU

Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots

Use 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.

Max Cleans and Push-ups

2009-07-31T05:00:00.000+01:00

CFWU

Warm-up and find max clean
Test max push-ups
Rest
Complete five rounds for time of:
50% max clean 12 reps
50% max push-ups

Add max clean (pounds) to max push-ups (reps) and divide by time (seconds) to completion for circuit. Post score to comments.

From Tulsa World of Gymnastics Stay Tight!, Stay Tight! (Part II), and Stay Tight! (Part III).

Rest Day

2009-07-30T09:56:00.002+01:00

Rest or make-up a workout you missed

or practice a gymnastics skill or gymnastics conditioning

Swing & Sit

2009-07-29T09:42:00.001+01:00

CFWU

Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments.

Pull-Push-Pull

2009-07-28T05:00:00.001+01:00

CFWU

Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”

Do handstand push-ups on parallettes. “Double up” is two roundtrips from seated with only “touch and go” between ascents. Post time to comments.
Rope Climb Substitute:

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

Don’t be left behind on parallette training. Gymnastics champions Jay Thornton and Steve McCain of American Gymnast have put together the definitive guide to parallette training, "Success Begins at Home - A Parallette Training Guide."

Core work

2009-07-27T05:00:00.000+01:00

CFWU

10 “Windshield Wipers”
With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.
10 “Windshield Wipers”

A “Windshield Wiper” demo can be found in the previous post. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.

For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.

Treat yourself to a new abdominal exercise from Tulsa World of Gymnastics. Warm-ups should consist in fair part of meaningful trunk work.

5K

2009-07-25T05:00:00.001+01:00

CFWU

Run 5 K

Post time to comments.

Practice "Windshield Wipers"

Pull-ups and Sit-ups

2009-07-24T05:47:00.002+01:00

CFWU

For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up

Post time to comments.

Practice handstand push-ups, and learn to press to a handstand on your rings. Here you can see a bent arm, bent leg press to a handstand leaning on straps.

Walking Lunge/Push Press

2009-07-23T05:00:00.001+01:00

Weighted walking lunge/push-press for 400 meters.

Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Divide load carried (pounds) by time to completion (seconds) and post to comments.

The one armed push-jerk is a potent athletic exercise that quickly reveals left or right-sided dominance and demands midline stabilization and control

Rest Day

2009-07-22T10:12:00.000+01:00

I-COURSES

We have set the next series of i-courses

13 September
8th November
13 December

venue, East London Gymnastcs Centre, 9.30 to 4.30

And tickets are now available at the shop

http://www.stemlerfit.com/page5.htm

OLYMPIC WEIGHTLIFTING LEVEL 2

The next Olympic weightlifting, level 2 Masterclass with Commonwealth gold medallist Giles Greenwood is on Sunday 4th October at 1pm.

At
Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN

http://www.stemlerfit.com/page5.htm

FIGHT GONE BAD PARTY (Stratford)

There is a fight gone bad party at my house, 66 Ham Park Road E15 4HE on Sunday the 9th of august, where we are hoping for some 300 plus scores, Ive put an advance ticket price of £6 on this event, the money will be used for (zone) beer and food. I’m limiting this to 20 people so we can get 20 done in just over an hour

http://www.stemlerfit.com/page5.htm

NEW VENUE AND CLASSES

As from the end of September, most of our training wiil be at

Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN

This means we can have regular daily classes for groups of 4

Until then, regular personal training is available at the Andaz Hotel, 4o Liverpool street EC2M. ( session will still be available at the Andaz aftr this date).

Drop me an email at andrewstemler@aol.com

RINGS

.We sell elite 2 rings for £54 plus £8.65 special delivery

http://www.stemlerfit.com/page5.htm

HOODIES AND T SHIRTS.

Kate is getting our t shirt act together, and they will soon be available on line. Some of you have asked for Hoodies too. We are not going to hold stock, but, if you would like a black Hoodie with our unsubtle logo for £20 plus postage , email your order to Kate at

Katebuddha1@yahoo.com

We will put an order in at the end of july.

WAREHOUSE

Im still looking to buy a crossfit London base, If a freehold warehouse /studio.old church hall/ or possibly shop comes up for sale, do let me know by emailing
(500 to 1500 square foot)

andrewstemler@aol.com

Row and Snatch

2009-07-21T07:23:00.000+01:00

Row 1K
Tabata Snatch
Row 1K

Max effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21.

Muscle Ups for 30mins

2009-07-20T05:00:00.000+01:00

CFWU

How many muscle-ups can you do in thirty minutes?

Take dip to lockout! Post reps to comments.

If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.

Crossfit London sells elite 2 rings for £54 plus £8.65 special delivery

http://www.stemlerfit.com/page5.htm

The one arm barbell deadlift gives great opportunity to train midline stabilization and control. Work slowly and diligently to keep the load from distorting your posture – do not tilt towards the load.

Great grip practice! Keep the bar level. Both ends of the bar should leave and find the ground simultaneously. (Practice your hook grip.)

One Hand Tied Behind Your Back?

2009-07-19T11:08:00.000+01:00

CFWU

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Another sit-up - this one from the USAWA. Anchor the feet, and sit-up keeping the arms locked well behind the ears.

Hang Clean

2009-07-17T05:00:00.001+01:00

CWFU

Hang Clean

60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z reps

Maximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z.

Practice Snatch

Dave Leys’ performs Wrestler’s Bridge, Pullover, and Press.

Barbara

2009-07-16T05:00:00.000+01:00

CFWU

Five rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely five minutes between each round. Post time for each of five rounds to comments.

Practice some ab work

A sit-up on the glute-ham developer becomes easier as the hip angle decreases. A length of rubber tubing can be used to reverse this.

Inman Mile

2009-07-15T05:00:00.000+01:00

CFWU

Inman Mile

From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”

This is hard, and for many impossible. Start with 150% of bodyweight and see how far you can take it. Then, if not able to make the mile, rest and start again with largest load you estimate can be carried for a mile regardless of time. Post load, bodyweight, and time to comments.

Practice Push Press

Rest Day

2009-07-14T05:00:00.000+01:00

Dates for your Diary

OLYMPIC WEIGHTLIFTING LEVEL 2

The next Olympic weightlifting, level 2 Masterclass with Commonwealth gold medallist Giles Greenwood is on Sunday 4th October at 1pm.

At
Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN

http://www.stemlerfit.com/page5.htm

FIGHT GONE BAD PARTY (Stratford)

There is a fight gone bad party at my house, 66 Ham Park Road E15 4HE on Sunday the 9th of august, where we are hoping for some 300 plus scores, Ive put an advance ticket price of £6 on this event, the money will be used for (zone) beer and food. This is limited to 20 people so we can get 20 done in just over an hour.

http://www.stemlerfit.com/page5.htm

30mins of Fun

2009-07-13T05:00:00.001+01:00

For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed in thirty minutes to comments. E.G. 21 2/3 rounds. If you (still) don’t have rings perform 10 dips per round. Where needed, break each set of five into manageable chunks.

Practice Clean

“When the arms bend, the power ends.”

- Lincoln Brigham on the Clean

An impressive effort in yesterdays Deadlift workouts.

2009 CrossFit Games, Event 1 - "The Run from Hell" - video [wmv] [mov]

Deadlift 5x5

2009-07-12T10:15:00.001+01:00

CFWU

Deadlift 5-5-5-5-5-5-5 reps

Post all seven sets and total to comments.

There are movements that will never make it to your local gym and they include some of the best exercises ever known. There is a collection of them known as “the odd lifts”. It would be foolish to ignore these lifts. It would be even more foolish to approach them with other than extreme caution.

Some of these lifts place enormous demands on stabilizing muscle; others are very functional. Some are as demanding of cardiorespiratory function as running, while others train for teamwork or coordination.

From USAWA United States All-Round Weightlifting Association, check out these lifts:

# The Inman Mile

# Roman Chair Extensions

# Roman Chair Bench Press

# Allen Lift

# Abdominal Raise

# Two Person Cheat Curl

# Two Person Clean and Jerk

# Two Person Snatch

# Steinborn Lift

# Zercher Lift

# Middle Fingers Clean and Press

# Zeigler Clean

# Judd Clean and Jerk

# Two-Person, Two-Hand Clean and Jerk

# Two-Hand, Two-Hand Team Press

# Repetition Snatches with Body Weight

# Repetition Cleans with Bodyweight

# Repetition Clean and Jerk with Bodyweight

# Repetition Jerk with Bodyweight

# One Hand Snatch

# One Hand Clean and Jerk

# Continental Clean

# Wrestlers Bridge Pullover and Press

Back Squat and Go

2009-07-11T05:00:00.000+01:00

CFWU

For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 meters

Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438

Practice Ring Dips

Crossfit Games is this weekend for all those who are competing good luck.
All those interested go to the games site

Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

2009-07-10T05:00:00.000+01:00

Crossfit London presents

The Crossfit London Olympic Weightlifting Masterclass Level 2,

led by Commonwealth gold medalist Giles Greenwood,

assisted by Andrew Stemler and Foz Rahman.

( all "Mens Fitness" pin up boys)

at

Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN

(about 5 minutes from Liverpool street station or Old Street)

Do you want to boost your Olympic weightlifting training through the roof: fancy some accessible, doable, high performance lifting tips but don't have access to regular tuition or an international level trainer, This is the masterclass for you.

This 3 hour masterclass assumes that you have a basic snatch and clean and jerk. This would normal mean you have attended an i-course, or a similar introductory session.

Put it this way, the session will probably warm up with some snatch balances: if you don't know what they are, this will probably be too advanced, but, if you do, or you've had, say, three hours of tuition, with a few hours of practice, you are probably ready if you have lingering doubts ask by, emailing andrewstemler@aol.com).

The session is predominantly skill focused, so you will train with loads that suit you.

Women always welcome.

1pm to 4pm Sunday 4th October 2009

16 Hewett Street
London

EC2A 3NN

get your ticket here

HSPU and L's

2009-07-09T05:00:00.002+01:00

CFWU

Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-ups

Handstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.

The impact of “the board” is tremendous. The board makes private performances public, reveals rankings, inspires competition, and begs acknowledgement. Finish your gym in marker board.

3 Bars of death

2009-07-08T05:00:00.001+01:00

CFWU

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweight

Set up three bars and storm through for time. Post time to comments.

Practice L Pull-ups

A great shoulder stretch. Healthy shoulders will allow the hands to meet regardless of which hand comes from top or bottom. It looks in this picture as though James' left shoulder has a problem.

Pistols + Muscle Ups

2009-07-07T05:00:00.001+01:00

CFWU

Complete 30 rounds:
Left leg squat
Right leg squat
Muscle-up

Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.

Post time to completion in comments.

Practice Clean

From the July ’03 CrossFit Journal, “The Clean”, this picture shows the foot placement for the clean. The inside and forward foot position is the foot placement for the pull and the wider and rearward posture is where the bar is caught on diving under. The general direction of the clean is up and slightly backward.

Shoulder Press

2009-07-05T08:06:00.000+01:00

CFWU

Shoulder Press 3-3-3-3-3

Post weight to comments.

Practice Dish hold and Hollow rocks.

Shoulder Press Intro...[wmv][mov]

Independence Day Fun

2009-07-04T09:20:00.000+01:00

CFWU

Run 1 mile
Two minutes of each:
Row
30 pound Dumbell Thrusters
20 pound medicine Ball Cleans
Double-Unders
Pull-ups

Post total time and total reps plus calories to comments
Clock runs continuously for ten minutes after the run.

Practice Barbell Thrusters

Jason

2009-07-03T08:54:00.000+01:00

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Practice Double Unders

Usual Friday Night session is on. Be there!!!
It's always nice when new people come along. Wang came all the way from the US for a workout last week. Great job mate.

Running and Pull-ups

2009-07-01T11:24:00.000+01:00

CFWU

Three rounds for time of:
Run 800 meters
50 Pull-ups

Core Challenge

2009-06-30T05:00:00.000+01:00

CFWU

Five rounds for time of:
2 pood KBS, 25 reps
25 GHD Sit-ups
25 Back extensions
25 KTEs

Post time to comments.

Practice Muscle up, or Muscle up progression.

Shear grit and determination can get you above those rings!!!

Deadlifts 3's + Max Reps HSPU

2009-06-29T05:00:00.000+01:00

CFWU

Five rounds of:
Deadlift 3 reps
HSPU max reps

Post Deadlift loads and number of HSPU to comments

Another great I course today - Well done to all involved.

Rest Day

2009-06-28T00:00:00.000+01:00

Rest, Make up a workout you missed, or practice your least favourite gymnastics skill

Learn a new sport:

Yay, Rowing and Burpees!!

2009-06-27T05:00:00.000+01:00

CFWU

For time:
Row 1k
25 burpees
Row 750m
50 burpees
Row 500m
75 burpees

Post time to comments.

Practice Kettlebell Swing

Row Corrections, IIa, Greg Hammond, C2 ...[wmv][mov]

Chipper Time

2009-06-26T05:00:00.000+01:00

CFWU

For time:
75 Push-ups
95 pound SDLHP, 50 reps
50 Ring dips
45 pound weighted Pull-ups, 30 reps
25 HSPU

Post time to comments.

Practice Knees to Elbows

Knees to Elbows Demo...[mov][wmv]

Clean, Jerk, and Run

2009-06-25T10:34:00.000+01:00

CFWU

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Rest Day

2009-06-24T05:00:00.000+01:00

Rest, make up a workout, or practice a skill

The eternal question: how should I best improve my WOD times?

Let's look at "Helen".

CrossFitter "X" comes to the WOD initially unable to get C2B pull-ups or swing the RX KB. It makes sense for them to scale (in fact there is no other possibility). At this point time to completion is immaterial: they have glaring deficiencies and should simply work towards getting the WOD RX at which point they will have clearly improved.

Once it can be done RX, I recommend approaching improvement from several directions simultaneously:

A: improve components through monomodal workouts, in this case, 400 M sprints, high-rep pull-ups, heavy KB swings. Does needing extra work mean the WODs are ineffective? No. Go to the main site and start looking over the programming. I guarantee you will find an example of, for instance, ME Front squat, ME Push-Press, Weighted Pull-Up, followed by Fran. CrossFit is not simply the metcons, but a sophisticated and artful periodization scheme (undulating periodization to be exact).

B: Doing the WOD as fast as possible, commensurate with virtuosity. I don't consider 1/2-assed form done blazingly fast to be legit or even RX. However in the case of Helen, if the KB is overhead knees, hips, elbows in full extension, and the athlete goes from full lockout to touching the bar to chest on every rep it would be pretty hard to complain. The benchmarks are just that and are there to measure progress. There are plenty of other one-off WODs where you can go balls-out, and in fact will not be able to game as easily as they are unfamiliar.

C: Doing the WOD focusing on weak points as in THIS example of selling out on the runs: it is a valid point that if you have trouble doing swings/pull-ups winded, you can improve by working that part of it.

I have found, over the years, that the inelegant method of throwing things at the wall and seeing what sticks works rather better than seemingly better thought out schemes.
From: http://crossfitzonediet.blogspot.com/

Michael

2009-06-23T05:00:00.000+01:00

CFWU - Crossfit Warm-up
"Michael"
Three rounds for time of:
Run 800 meters
50 back extensions
50 Sit-ups

Post time to comments. Compare to 26/05/09

Practice weighted pull-ups

Rachael Medina vs Jenn Hunter - video [wmv] [mov]

Choose your poison

2009-06-22T05:00:00.000+01:00

CFWU

"Cindy"
Complete as many rounds as possible in 20 mins of:
5 pull-ups
10 push-ups
15 squats

Or

"Mary"
Complete as many rounds as possible in 20 mins of:
5 HSPU
10 one legged squats, alternating
15 pull-ups

Post choice of girls and number of rounds completed to comments

Practice some Olympic Lifting

Mary at 7K ft (Rob Miller)...[wmv][mov]