Categorized as: CrossFit London workouts

and on the 10th week she rested.

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”
~Greg Glassman

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!

Excellent saturday workout

Crossfit london Wod

If you were worried about your physical work rate and mental resolve, today’s workout at CrossFit London would have developed your capacity beautifully.

This session looked to develop your double under skills and your brute back squat strength. We tweaked and nudged your squat form towards excellence. We looked at lower back stability, neutral neck, and low bar position today. Some amazing back and neck saving improvements.

You can always tell you are a  CrossFit London session.  Our teachers watch you like hawks and are always feeding back to you and the group. about improvements.

It’s our hall mark!

Todays WOD in our Bethnal Geen Gym was  quite a taxing and relentless one

50 air squats

50 double unders

then 3 rounds  of 14 deadlifts and 20 bar hops

followed by 50 air squats.

then another 3 rounds of

14 deadlifts and  20 bar hops.

then onto the finishing sprint of 50 squats and 50 double unders.

With a bit of rest, the right supplements and a great diet,  that should set you up for Tuesdays Benchmark Cindy test.

Today was “no shoulder day” as we are possibly the only affiliate to balance our training regime. Bearing in mind you only really improve when you recover, it’s essential that you give your shoulders ( and squat)  a regular rest day, especially if you want to workout every day.

Well, the spirit in the class was excellent: everyone started nailing some awesome back squats, and the way the class attacked the   WOD was an inspiration.

Thanks for being there!

What’s level 3 about?

crossfit level 3

One of the weird classes we run is  Off peak level 3. It requires no special skills to join as its an “output” class.

As an output class it focuses on your ability to  develop barbell and skill cycle whilst introducing the ability to do 2 wods.

To achieve this you simply need more time.

Snatching and the Olympic lifts really respond well to leisurely deliberate practice. The off peak 2-hour level 3 classes allow this.  Work, rest reflect: get quality practice. Often we olympic lift  for 45 minutes. After this, we work on “those skills”.  Everything from muscle up to handstand push up. From your 1st one to 5 in a row

To compete and excel you need to be able to cycle these skills( or, do more than one) Level 3 gives you the time to rest and repeat. It’s crucial. Then it’s on to 2 Wods.

 

We need to start to develop your ability to “back to back” workouts, even if your second wod is just having a gentle row. It’s as much about building mental capacity as physical.

Any level 2 person can go. The coaching is under your control. You can get lots of coaching help, or be left on your own. You can even switch skills and Woods.

It’s really 2 hours of fun practice with you in charge, but with help, if you want it.

For some, it’s useful that it’s a 2-hour session for the price of a normal class.

Well, its every Monday, Wednesday,  Friday 9 am to 11 am with access to every bit of kit!