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There is something unique about a Crossfit London i-Course and that is the opportunity to witness so much improvement in so many people in such a short space of time.
For many people this is the first step away from silly gyms and their machines into a world where skill merges with strength and flexibility and agility and endurance, over all the energy systems (not just the long slow jogs).
In the morning session, 17 fabulous attendees stormed their way through the olympic lifts and our world famous squat correction workshop.
In the thick of the snatch progressions
Whilst covering all of the fundamental moves (but using the full barbell clean, rather than a medicine ball clean) they learned how to engage their hips, how to commit to one direction then switch in a real display of agility, and that real moves involve real world mastery of balance, not wobbling on gym balls.
The afternoon was a great mix of gymnastics body weight drills covering the handstand push up, pull ups (strict and kipping) dips, muscle ups and push ups and some frankly, nasty core exercises.
The event also welcomed new presenters Phil and Efe, of whom, I’m sure, we will see much more in the future And Kate Pankhurst with her “paint the wall with your elbows” drill for the front squat. Thanks to Rita and Peter who turned out to help poke and prod and cue and encourage.
Efe and Phil coaching the muscle up
A special well done to John for his first ever muscle up!
John cracks out his first muscle up and gets a halo
And a big “you’re awesome” to Jim who as a 60 year old was the second oldest person to attend an i-Course, ever!
A great group, thanks for being there!
Class of August 2010
Loads more photos from the day on the CrossFit London Flickr pages, here.
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{ 4 comments… read them below or add one }
Thanks to all the Crossfit London team and everyone who participated. I thoroughly enjoyed the course. The teaching was great and the content was extremely informative. From start to finish it was absolutely excellent!
To everyone at CrossFit London,
Thank you for an excellent day yesterday. I came away from the I-Course feeling confident that I can practise the olympic lifting techniques safely, which was my main reason for signing up and I would have been happy if we had learned only that.
The rest of the day was equally valuable. It felt good to be able to do handstand pushups, the various pull-ups and chin-ups, ring-dips etc., using the resistance bands when needed, knowing that over time I’ll be able to do all of these exercises unaided, using the progressions you showed us. By breaking down all the exercises into their component parts, the learning process was much easier, also helped by the friendly and patient atmosphere in the gym.
It was definitely worth the trip down from York and I look forward to joining you all again for another workshop / group class at some point.
Many thanks,
Will Mackie
Hi folks! I am back in Baghdad and I’ve promised my very fit, UK paratrooper bodyguards to show them everything I was taught. Or at least as much I can remember. Hope to see you guys in a few months for my next holiday break.
Marika
Keep safe! We’ll see you when you’re back in town!