Crossfit at Crossfit London, in Bethnal Green E2, is amazing for many reasons. One of the reasons is that our spread of classes and programming delivers the full Crossfit prescription as clearly stated in the Crossfit 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”
In short if you are trying to “do” the full Crossfit prescription you: 1) regularly practice and train the major lifts. 2) similarly, you (try and) master the basics of gymnastics. 3) Then you do some cardio, hard and fast, and then 4) as if that’s not enough, you also use these elements to create workouts.
In fact most of our Crossfitters do this almost everyday. In our level 2 classes we tend to have strength, skill and then a WOD. Others do our met-con classes back to back with our lifting or gymnastic sessions . Our level 3 and team classes are really put through the mangle!
Thats a lot of work.
Now and then you need to rest. In fact every 10 weeks or so, you really need either a week off, or make it a reduced week, where you cut the weight and intensity down. For humanities sake if nothing else. Often we don’t need to prescribe this as holidays, busy work weeks, sometimes illness comes to the rescue and makes you rest.
However, if you have been smashing it for 10-12 straight weeks, think about taking a few extra days of rest!