WHAT IS CROSSFIT?
Crossfit trainers both in the USA and here at Crossfit London have been developing this – the world’s most effective fitness system – for over 10 years.
Crossfit is the real thing: highly effective and universally accessible.
The CrossFit prescription for fitness (in 100 words)
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
- Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
- Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
- Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
- Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
Heard enough? Want to get started? Open your account now
Getting started with CrossFit
We want you to get the maximum value out of your training time. If you are new to CrossFit, have not received any formal coaching in the core skills, or have less than 2-3 months experience at another Crossfit gym, you should start with our Level 1 programme. It’s probably the best in the UK.
If you are already an experienced Crossfitter then you should be able to drop in to our Level 2 classes. You can book now. We have an awesome workout waiting for you along with skills to learn and strength drills to help you “gain” !
CrossFit classes at CrossFit London
We run a levelled CrossFit programme at CrossFit London. This means that we design and coach classes to meet the specific skills and capacity development needs of our clients, rather than choosing a one-size-fits-all approach.
This means that in each CrossFit class you attend you will be training with other people with roughly the same skill and movement ability. As you progress though the levels, the skills become harder, the coaching points more technical and the the level of competition greater.
There is much to look forward to!
If you are new to CrossFit training, you have a real treat ahead. We are going to help you build the fitness you always wanted by making you strong, powerful and functional.
At this stage you probably don’t care about our aspirations to make you a powerful, dominant human being.
Frankly, you are probably more bothered by how you look naked. And that’s ok! Who doesn’t want to look their best?
You are going to get to that goal by acquiring a lot of skills, and using it to move large loads quickly, yourself included. Our unique mix of functional movements, intensity, gymnastics, weightlifting, mobility and nutrition means you will reach those goals!
Lets face it, if jogging round the block, faffing about with tricep kick backs, or prancing around a dance studio was going to work, it would have done so long ago.
To enter our life-changing classes (we call them CrossFit Level 2) we need to give you a basic skill set.
Having skill means you move better, safer, and more effectively.
We need you to carry out 7 hours of basic training and learn some fantastic skills. Here is the exciting, motivating syllabus that awaits you that we have broken down into 7 1 hour lessons.
1.1 Squats: squats are the most basic of human movements and almost no one can do them properly. We often see elite athletes and self-styled, “leading” personal trainers who cannot perform a simple air squat properly – let alone the front squat and overhead squat. Once we have taught you how to do these moves safely, you’ll be nearer to making effective use of your training time. I doubt if anyone is as good at teaching these skills to beginners as we are – unless we taught them!
1.2 Presses: to be the person you want to be, you need to be able to push weight above your head. People with amazing physiques almost always have the ability to press, push press and push jerk stuff over their head. Learn how with us. It gives you amazing insight into how good your core, shoulders, co-ordination and above all your balance really is. Learn these skills, train them, and fitness goodness will be yours
1.3 Deadlifts: This is probably the simplest move we teach in our beginners programme, but it’s the toughest to get. If you sit hunched up over your desk, it’s going to be a challenge to learn a new healthy back position. It takes a bit of a mental rewire to use your legs, bum and posterior chain to lift stuff, rather than haul it through your poor overworked spine. Many people who have been “deadlifting” for years,are blown away with the structured, kind, (but insistent) way we teach this essential move. Deadlifting badly isn’t on our agenda, and shouldn’t be an option for you.
1.4 Bodyweight skills. No matter how fit you are, if you cannot pull up, dip or push up, your present fitness standard falls well short of ours. We will teach you the core skills to achieve these moves over the next few months. We have lots of substitutions, meaning you can enter our classes straight away giving you the chance to build these skills.
1.5 Kettlebells We need you to swing and snatch a kettlebell beautifully. We teach you how to use your hips to move load and weight. A super-useful skill to have.
Then it’s on to the “crème de la crème” of powerful, safe, effective, fun movements; The Olympic lifts. These barbell moves are way more than just simple, thuggish strength; it’s about the effective application of force while moving heavy objects quickly and safely.
1.6 Barbell snatch
1.7 Barbell clean & jerk.
We teach these moves almost every weekend . Not every weekend as we sometimes stage specialist seminars or run competitions , but most weekends.
Youll see on our booking system that you can book
1.4, 1.3 and 1.5 most Saturdays.
And you can book
18.104.22.168. 1,6 and 1.7 most Sundays
Obviously you want to do then all as soon as possible, so
1) You can simply book into every class in one weekend, and get it all done. This you can do if you are fairly fit, used to moving sills and feel you don’t have any major mobility issues. Maybe you have tried CrossFit at home or are used to using weights, so you feel fairly confident you can cope with 3, then 4 hours worth of work in a weekend. If it helps, we use really light weights to teach the moves, (you can go a bit heavier if you want), and we build in adequate breaks.
2) Maybe you have no exposure to exercise with correct standards, maybe you hunch over your desk all day. Well, in that case, simply work your way through over a few weekends – there is no rush!
New movement can make you quite sore the morning after, so take it easy.
3) Mix and match. It’s 7 lessons. Approach it as you will although do 1.1 and 1.2 before 1.6 and 1.7
At this stage we should do a sales pitch: we ought to say we were the first ever affiliate in the UK delivering CrossFit. We ought to say that much of the beginner process is externally accredited. We should say we have an amazing, well-taught training team.
Frankly – train with us because we love what we do. We are passionate, kind and funny (although quite picky with the standards we want you to reach)
BUT what if you are simply awful? What if years of running with no form, poorly-taught yoga and hunching over your desk means it’s not safe for you to go onto Level 2? Here is our offer: come back and redo those classes you didn’t do well in, as our guest.
If you have special mobility and learning issues, we will arrange a few sessions of discounted Personal Training with one of our Sports Massage and injury team.
Level 1 - Beginners start here
Everyone starting CrossFit at CrossFit London begins on our Level 1 Programme.
This is a series of eight, one-hour sessions that introduce you to the core movements and skills required to progress to the general CrossFit classes (Level 2).
The focus of these sessions is primarily on movement quality and skill acquisition. We want you to get good enough at these skills that you are safe when performing them at higher intensities (read: heavier weights, higher repetitions).
Although each one hour session has a Workout of the Day (WOD) at the end, the goal is ensuring that you a performing the movements consistently safely.
The seven sessions are arranged as follows:
- 1.1 Squats
- 1.2 Presses
- 1.3 Deadlifts
- 1.4 Bodyweight skills
- 1.5 Kettlebells
- 1.6 Barbell snatch
- 1.7 Barbell clean & jerk
Our Level 1 programme is arranged on a drop-in basis; you can complete the sessions in nearly any order that you choose.
The exceptions are session 1.6 and 1.7 (the Olympic lifts) which require you to have completed 1.1 to 1.5 beforehand. It’s as well to book a few level 1 Adult Gymnastic or Gymnastic Strength classes to start work on your core, skills and that crucial handstand
Level 2 - Intermediate
Level 2 is where your CrossFit journey begins in earnest (or continues, if you done your Beginner’s training elsewhere).
Our Level 2 classes follow the classic CrossFit formula of being constantly varied (different skills every day) and high intensity (a daily WOD).
The format of the classes tends to follow the template below:
- Functional warm-up/mobilisation
- Skills and/or strength work
- WOD specific preparation
- Mop up pools of sweat, high five, leave gym, go home and eat
book your level 2 classes here
Level 3 - Experienced
Attendance at our Level 3 classes is reserved for those clients who are reaching a high level of capacity across the full range of CrossFit skills.
The Level 3 classes build on this foundation by introducing increasingly difficult and technical skills (e.g. handstand walking) and a more technical coaching framework.
Clients may request to be added to the Level 3 register at any time, although the decision to promote will be at the discretion of the coaching team. As such, only clients who have trained with us for an extended period of time are likely to be promoted to Level 3.
Level 4 - Competitive
Level 4 – or the Next Level – is for clients who wish to take their CrossFit skills to the competitive arena.
CrossFit London compete in a number of events in London and around the country. We are delighted and proud to have our clients represent us at these events.
As most competitions involve the full range of CrossFit skills performed ‘unscaled’ (i.e. without assistance) most clients attending these classes are already at Level 3 or close.
CrossFit class timetable