Hi Guys, here are the final arrangements for those who want to volunteer to help out at Seni.

Basically, im hoping to set up 2 daily shifts of 4 hours 9 to 1,  1 to 5,  meaning that you have a whole morning/afternoon to look around the show. Im also hoping to have 4 people a shift which means that during the 4 hours there are lots of breaks. The duties need you to be nice. There is no selling or pestering.

shift One sat 2 June 9 till 1

Shift Two Sat 2 June 1 till 5

Shift  Three  Sunday 3 , June 9 to 1

Shift Four Sunday 3,  1 till 5.

if you can make a bit of a shift, do offer that as well ( ie shift 4  1 till 3 could be useful)

The task will be to supervise the fastest Farn competition, hand leaflets out to those who want them. There is a training session on Saturday 26th, but ill write the guidance out for those who cannot make it. So, in comments, your name and which shift you would like ( ie 1, or 4).

Thank you!

Should be great fun,and a free ticket to a sort after event. (its at the Excel Centre). Eeryone who trains at Crossfit London is eligible to help

So, what is the Crossfits movements tribute to the queen: our loyal leige who has ruled over us so well for 60 year. In london, its going to be by finding the Fastest Fran” at Seni

Seni is a fantastic martial arts, physical culture exhibition at the world famous Excel centre, in the world famous docklands, in world famous London, in the best country in the world. England.

Fran as we all know is a British exercise, named after a British maiden, set by the British exercise system, Crossfit, which is a wholly British invention. American spin doctors attempt to point out that Crossfit began in Santa Cruz .We simply and humbly point out that America is a   British Colony  (its just a bit behind in its taxes).

What could be more patriotic than coming to Seni to see if you or your friends can “suffer for the queen”: she doesnt need any more flowers or poems (5 year old girls can give her those), she wants blood sweat and tears: she wants Fast Fran Times. And if you dont have fast Fran times: well you can jolly well get down to Seni and support those who do.

Anyone can enter this competition on the day, but, we have 16 free tickets to give away to those who have a Fast Fran ( lets say sub 6 minutes). If you have a fast Fran time, and a Crossfit affiliate can verify your time( or you can post a video of you doing it), and would love to do fran in front of an audience,  join in  and post the in Fastest Fran Facebook group.

The really good news is that you can all have a “feel” of a Beaverfit pull up rig that they are kindly donating  one for us to use for the weekend. Beaverfit is  a truly British  Company, using British stuff and British workers, in Britain! Hoorah

We will also be running an interactive stall if things go quiet. so muscle up practise, rowing tips ( thats to the guys at Concept 2 for the loan of a rower) and because the guys at Spartan race are our mates, they are bringing a cargo net down so we can practise   cargo nets crawls ( how do you crawl under a net without tangling up your gentlemen vegetables? Find out at Seni and at the Crossfit London stall

The great news is that those with a Fast Fran time on the day look set to get some free spartan race tickets. Also in the prize box is a free pair of ino v8″s donated by those lovely guys at Inov 8 and a free place on the Crossfit London Olympic Weightliftng Instructor course, and im sure, there is bound to be some fish oil and  we will be giving away those trendy wrist bands  from Reebok

So what can you do To be Crossfit patriotic

If you are not a crossfitter, forward this post via facebook or email the link to people in your office who think they are tough, and challenge them to prove how tough they are, after all Fran is just 45 thrusters and 45 pull ups.

If you do crossfit, come down and support and take part. Hoorah

Remember, above all, its our gift to the queen

As some of our members are now sufficiently advanced to start seriously think about their Olympic lifting

So, here are some targets. Getting to 50% body weight is the 1^st good target

80% is your next target.

To go from 80 to 100% of your body weight is the real trick

Apart from strength, you need great technique.

So lets start fro the floor with the set up position by comparing the  published views of Tommy Kono  and Greg Everett. What follows are notes from their work: Ive left these in note form as ill be covering the olympic lifts in depth on Wednesdays, and it will be useful to have access to the stages and ideas.  Each session will probably have  30 minute snatch/then wod component

According to Everett:

1) Feet flat, knees flared out

2) Correct starting position is essential  as there is little correction time.

3) Different from the deadlift, (and less heavy).  The function is Simply to lift it to an optimal position for the 2^nd pull.

4) Optimization = back angle, foot balance, bar speed  and muscular preparation

5) Upright as possible as it minimizes hip and lumbar torque( and reduces spinal erector fatigue), Allows greater hip extension speed in the 3^rd pulls helps keep in balance  and its more comfortable upright

6) No more upright than the arms directly vertical above the bar ( implies that shoulders ”just over the bar”)

7) Goal is to minimize the shift in torso angle (only what is needed to clear the knees).

8)A full breath should be taken

9) Feet under the hip and rotated out slightly. Knees flared to the sides beyond the rotation  of the feet to minimize the depth between the bar and the hips = upright back position

10) whether the bar is  against shins depends on  athlete. For the Longer legged , s small gap could be good.  Bar should never be forward of the base of the toes.

11) Athletes weight centered in front of the heel; but at the moment of separation from the floor the centre of pressure will be nearer the balls of the foot. 1^st job is to bring the weight back to the point in front of the heels some say “ sweep the bar and body  back”

12) Back set in extension .

According to Kono

The bar must stay between middle of the heel bone and the ball of the foot/joint of big toes and he Offers this guidance, in the initial pull:

If bar moves towards you, ok

If it goes straight up, you are using the back, not the legs

If the bar bubbles away you are employing your back immediately

Arms long elbows face away from the body

a)stay over the bar”

b) the balance moves towards the heels,

c) push the platform down while

d) maintain a fixed back angle with the floor

FIGHT………

If there is a bit point of issue, it’s the arm position. Kono has the body further over the bar in the start position. Everett is more upright. Try both!

On Wednesday 16th May 2012 this picture was posted on Crossfit.com main site.

I received a text from Bella Clayton, no doubt very excited, to let me know.  My first thoughts were when I saw the picture were “wow” and that takes some courage to do that.  But that’s typical of Bella she has a lot of bottle as we say in south London.  The picture was sent to Crossfit some months ago it was attached to an email which praised Crossfit and all that it has done for her.

Bella’s success story is not the typical one you here about. Over weight, unhealthy and depressed, found happiness through physical activity etc…  When I first met Bella she was already an accomplished athlete competing on track and a successful amateur boxer and even appeared in the new Gladiators TV show.

This success story is about how Crossfit has been able to enhance an already talented athlete.  I have coached Bella and she is a very gifted and natural athlete but Crossfit was able to challenge her in all those usual ways that raw beginners experience.  Core conditioning and training in the anaerobic zone in particular.  I feel the inspiration to take from this is to see a successful woman not being happy to cruise but instead to seek out new training methods and experiences. It has been a pleasure coaching Bella and seeing her success and we at Crossfit London UK can claim to have a small part in this.

I will sign off with this quote from Bella.

 ”That photo, I am proud of my body and I know in years to come I will look back at all the hard work, but mostly all the FUN I had training. It definitely is not a chore to train, with Crossfit its exciting to push yourself and to do something different all the time.”

A quick post to try and obtain some opinions on future programming.  Those who are Saturday regulars will know we used to run two classes on a Saturday these were regularly over subscribed and so after listening to you all we brought in a third class.  This was mostly successful until a few months ago when the numbers dropped off.  Quite rightly Andrew pointed out we cannot justify opening a class up for 8 to 10 clients for only 1 or 2 to attend.  Its simply not cost affective.

We made the decision to cut a class. Guess what? Yes, now I am getting up to 15 booked into a class. Now I recognise I add you in from the waiting list, factoring in “Friday Night Syndrome” I anticipate you won’t all make it.  However I have been getting consistent numbers of over 10 (my maximum).  Not a massive deal it can all be managed. But it reduces the available program and constricts program flexibility.

So after a bit of a ramble would you be interested in a third class coming back?

If yes, would you prefer a 0930 0r 1230 class?

Answers on a postcard or if you prefer post below.

Looking forward to your replies.

Just trying to gauge the actual interest for an outdoor, get soaking wet, slither in mud, climb up over, crawl under ” difficult stuff” weekly class to prepare those who want to do “tough mudders” or the Spartan races.

Before mindlessly going “yes” let me outline a possible session.

Meet at the gym ( this could be Saturday or Sunday afternoon): jog/run ( possibly team carry) to Mile End. Jump in canal and get wet, sprint up the hill, do it again, crawl in the dirt… firemens carries,   an awful mini wod, run back to Crossfit london. The sessions would involve pushing cars, tyre flipping, climbing over walls…….( assuming I can adequately risk assess them).

Is there any demand?

Say so in comments

The Crossfit London Olympic Weightlifting Instructor course is a two day Reps Accredited (16 Reps points) assessed course that teaches personal trainers, fitness instructors (REPS Level 3) and strength and conditioning coaches the drills that allow you to teach the Olympic lifts (Clean and Jerk, Snatch) to absolute beginners.

Over many years the coaches at Crossfit London, with the experience of the Crossfit community behind it, have refined and perfected the drills and steps that every beginner needs to master the lifts. For the trainer who needs to introduce the lifts to their  ”normal clients” this is is the ideal 1st step.

For the already qualified Crossfit trainer, this course has built into it all the 9 fundamental moves (including the medicine ball clean and sumo deadlift high pull) meaning that those aspects of your Crossfit training can be covered under your REPS insurance. For the aspiring  Crossfit trainer, this course is ideal preparation for your Crossfit Level 1 Certification.

The sessions are led by instructors who are BWLA, Crossfit and REPS qualified. They are selected purely  on their ability to teach you.

Pre requisites

This course is open to all personal trainers, fitness instructors at REPS level 3 and above, and sports coaches. Previous attendance at the Crossfit London i-Course, Olympic Lifting Masterclasses (Level 1 or 2) or the Crossfit London Beginners programme is essential.

It is possible to cover the pre requisites material on a one-to-one basis prior to the course by arrangement (3 hours of PT)

The next course will be held on June  28/29 (Thursday/Friday) at Crossfit London In Bethnal Green.

/Book now!

You may ask any questions by emailing the course tutor, Andrew@crossfitlondonuk.com or you can book your place straight away by visiting the workshop and seminar screen of our booking system

This weekend, 4 brave, broad but most of all bonkers Crossfit Londoners headed up to Kettering for the first EVER UK Tough Mudder! 12 miles of mud, water, electric currents, 12ft walls, monkey bars etc!

The true spirit of the tough mudder was outlined immediately! “It is not a race but a challenge!” With an already badly injured Cian at the start of the race we all agreed to stick together and not leave anyone behind, however because Cian is no doubt a TRUE CrossFitter he did NOT walk at any point that didn’t require him to! Like the 30ft balance beam 10ft above a freezing cold river for example! Hats off to you sir!

However what this article is really about is the fact that yeh we wasn’t going for a Tough mudder PB but at the same time we were constantly moving and we moved through all the obstacles well (aside from the hay bail scenario!) and we all found it, without sounding cocky, pretty easy! Espessially considering none of us had done a 5km run in a loooong time!

So…what do you know, “Constantly varied functional movement performed at high intensity” does transfer over to more mono structural tasks such as a 12 mile adventure race!!

Thanks for a great day boys! Thanks to Nick and Cian for getting everything organised!
Oh I nearly forgot to mention our token CrossFit Londoner that has yet to earn he’s stripes, Cian’s friend Dobbsy who joined us and didn’t make us look that bad at all! Thanks for joining us mate!
Great day, great company and great to see where all those horrible workouts go!

View phots at www.facebook.com/pages/crossfitlondon

Hi all, a date for your diary

We will be having the next Crossfit London BBQ on saturday 26th May , starting at 2 , probably over by 6, when the hardened drinkers stager off in search of  (more) paleo booze.

Please come along with  your favourite drink and food.

We have many fantastic  things to celebrate: our great gym, Carolyn joining the teaching team, our lovely members,  and some sad stuff,  as Simon leaves us to go back home to Nottingham;

So, make sure you are there!

As you may know we are running a stall at the Seni Show at the Excel on the 2/3 June. Lots of you have volunteered to do a 3 to 4 hour stint at the show, chatting to passers by, and timing people doing challenges.

We will have training  to prepare you for the event on Saturday 26th May at 12.30.

Seni is a major fitness and martial arts exhibition, to which you get free entry if you help out on the stall. Absolutely no selling or bothering people, just chatting to people who want to know a bit more about Crossfit and CrossFit London.

We are focusing our efforts in promoting the Fastest Fran event.

If you have already volunteered (or would like to volunteer) and can make this event say so in comments below (all, even newbies welcome). On the training hour we will negotiate who wants to do which shift.

If you want to volunteer but cannot make the training day, email me and I’ll arrange to hook up and brief you individually.