CrossFit London (UK) » i-Course

What is the Crossfit London i-Course?

Andrew — Mon, 01 Feb 2010 20:33:40 +0000

The Crossfit London i-Course is a one-day workshop that covers the core CrossFit moves and much more.

To book your place on the i-Course click on the ‘Getting Started’ button.

About the i-Course

In one action-packed day you will be taught:

How to squat

How to perform the nine fundamental CrossFit moves, including the Olympic lifts: squat, front squat, overhead squat, press, push-press, push-jerk, clean, Sumo deadlift high-pull and deadlift. Plus the snatch

How to swing and snatch a kettlebell

After that, it’s how to practice handstands and the handstand push-up with all the assistance exercises currently recommended

Amazing core stability: the dish hold, hollow rock and the L-sit

We will also play with the pull-up: strict & Crossfit kipping. We use bands if you need pull-up assistance (we were all there once!)

Then it’s a mixture of floor and rings to look at push-ups, front supports, ring dips and rows

We will also have a quick peek at stretching

FAQ

Why is this called the i-Course?
Because the “i” could stand for “introduction”, “introspection”, “information” or “intermediate”. Beginners or intermediate trainees can come to this course and get massive benefits. Others may be interested in checking out Crossfit, or just getting a few extra moves to add to their own training. Everyone is welcome.

How was it developed?
The course grew out of a series of masterclasses run by Crossfit London during 2005. The content was refined with support from Miles Key (Crossfit Hove) and Chet Morjaria (FK-UK) over 3 years before appearing in a consolidated form in late 2008

I have no arm strength. Won’t this be waste of time as I can’t push-up, let alone pull up?
This day is about progressions and scaling. Once you understand the principles of working across gravity, rather than against it, you will be able to adapt all the Crossfit exercises and then learn the next progression to help you improve your strength. We make the coaching process very explicit so you can continue to teach yourself.

So I do this course and I’m sorted?
This is six hours of skill teaching, not training. We hope to get you to a level where you can train on your own. At the end of the six hours some will have picked it all up, others will struggle and want to reattend. These are skills which need practice. It’s not about sitting in a machine and working one joint; you need to learn to coordinate and balance yourself. If you pay attention to the progressions and the drills, you will have a lot of “sign posts” in your training.

I’m a fitness instructor/personal trainer. Will this session be any good for me?
As we find a lot of personal trainers to be weak and uncoordinated, this is an ideal session to come to. However, the aim of this session is not to certify individuals to teach Crossfit, Olympic weightlifting or gymnastics. If you genuinely aspire to teach, this course will give you a massive advantage over others embarking on their first certification. Crossfit certification seminars are frequently available in the USA.

During the session you will be able to talk to those who have done their certifications, and those in the process of preparing to go.

I’m not serious about Crossfit, I just want to add a few extra skills to my training
That’s fine. Loyalty to Crossfit is not demanded. We are just delighted to share our skill set.

Do we get a book and a t shirt?
There will be a course manual and t-shirts to buy on the day.

What about discounts?
We offer a 15% to members of the Armed Services and Emergency Services. We also offer a discount to students in full time education. Please contact us for more details.

Timing of the course
The course runs from 9.30am to 4.30pm with an hour for lunch at approx 12.30pm

The crossfit London i-course is probably the best preparation you can have before you attend a full Crossfit certification.

What do others think?

“Thank you very much Andrew. I found the course to be very good indeed. In fact I am going to abandon my usual weight training and CV routine and give crossfit a go”. Brian

“Thanks to Andrew for running an excellent, information packed course”. Brian. (Strength and power)

“Today was unbelievable! thank you so much!” Sam

“Hi Andrew —we all (Gaz, Maggie, Martin and Debbs) had a brilliant time on Sunday. It was better than I even expected so let us know when you have other courses available because we will definitely attend.Your helpers were also great especially Steve, Wendy and Miles.The day was fun, tiring and very informative. Thanks again – we are totally addicted now”

‘Thank you. It was a thoroughly enjoyable day, although I’m still
aching in places. You’re in excellent shape for a 48-year-old.
All the best’ Rob

You can read an online review of the i-course (2nd Nov 2008) by internet journalist Sally Moss

I was at the iCourse yesterday. I’m led to believe I need to be your friend to see the hideous photos that were taken of me yesterday…! (and of course, I want to be your friend anyway as you seem like such a nice chap (Scott, June 2009)

Thanks for the course today! it was SO good… It clarified so many things for me especially the lifts! I really appreciated your enthusiasm and passion for health and fitness, it’s great meeting like minded people. Thanks again, Tom (June 2009)

Thank you for a brilliant day today. I don’t think I will be able to walk tomorrow, let alone pick up any of my children… but thoroughly enjoyed the beasting. (Michelle, June 2009)

Crossfit London i-Course attendee page

Andrew — Thu, 24 Dec 2009 18:17:26 +0000

The following people have attended the Crossfit London i-Course.

All attendees are issued with an E-certificate that bears a unique attendance code listed below. As an employer, you may validate any certificate presented to you by looking up the numbers below.

November 8 2009 i-Course

091101 George Foulgham
091102 Steven Broadley
091103 Saquib Ahmed
091104 Lee Sansom
091105 Imran Hussein
091106 David Potticary
091107 David Bland
091108 Andy Collings
091109 Andrew Whitfield
091110 Andrew Crockett
091111 Adam Bailey
091112 Peter Brown

December 13 2009 i-Course

091201 Aaron Ibbitson
091202 Robert Quirk
091203 Catreena Price
091204 Tayran Hussein
091205 Iain Hardie
091206 Jason Power
091207 Louisa Stainer
091208 Luke Berry
091209 Rob Day
091210 Tyler Stokes
091211 Gino Bagilo
091212 Phil Holbrook
091213 Daniel Iaciofano
091214 Shahbaz Hasan
091215 David Widdicombe
091216 Daniel Phipps

Crossfit London i-Course December 2009

Andrew — Sun, 13 Dec 2009 19:56:11 +0000

Another succesful Crossfit London i-Course.

Well done to all who attended!

if you click on this link you can see the photos on Facebook

I-course 8 November 2009

Andrew — Sun, 08 Nov 2009 21:35:03 +0000

A fantastic day. Book yourself onto the next i-Course.

Get all the info and reviews here

Book your space here

On this particular day, we broke for a minute to honour our fallen heroes

A poppy at the Crossfit London UK i-course 2009

Crossfit London i-Course 2010 dates

Andrew — Sun, 01 Nov 2009 00:47:23 +0000

Crossfit London i-Course

The Crossfit London i-Course is the ideal way to begin to master those essential Crossfit skills; skills we think that everyone should have, but most so-called, fitness instructors are incapable of performing them, let alone teaching them!

On this course we will introduce you to some great basic gymnastic skills: the L sit, the handstand, the handstand push up, and the infamous muscle up, along with the Olympic Lifts, including the foundation Crossfit moves of the squat (air, overhead, and front) the presses (strict, push, and push jerk) and the deadlift and sumo deadlift high pull.

We sprinkle pull up/press up and dip progressions and show you some, frankly, nasty core exercises.

This is a day of learning, not “beasting” , taught by four of the UK’s leading Crossfit trainers: Andrew Stemler and Steven Shrago from Crossfit London Uks famous Blakboard Gym, Colin Menniss from TSG4 ( the Metropolitan Police Territorial Support unit), and Chet from Funckey.

Apart from the skills you learn, these events turn out to be really “nice” days. You get lots of pointers, and lots of help.

Held at the Crossfit London HQ at Arch 9 Gales Gardens, E2 0EJ. The Gym is just 45 seconds from Bethnal Green Tube, and easily accessible from Central London.

The dates ( all Sundays) for the first half of 2010 are as follows:

January 24
February 28
March 28
April 18
May 23
June 27

The course runs from 09:30 till 16:30 and is the only one of its kind aimed at “normal” people. The cost is £100 for the day with a 15% discount for service people (armed forces and emergency services) and you get a free copy of the Elite Fitness guide, the only exercise “E-book” tough enough to cover the range of this course ( Worth £12.99)

To book your ticket, and get your discount click the get started button

Crossfit London i-course 8 Nov 2009

But to make the message absolutely clear, this is a course designed for normal people so that you can go away and build effective skills into your regime. We demand no loyalty to Crossfit or its methods, We simply want you moving properly and effectively. This course will help you do this.

Just a little point. Crossfit London UK supports all of the “services”. including the military and Police forces, and we are delighted that some of our members and instructors are currently in both the civilian and armed forces.

The photos for the December i-Course can be seen here

CrossFit London i-Course, 8 Nov SOLD OUT

Steven — Wed, 05 Aug 2009 10:24:16 +0000

SOLD OUT.

get on the next course in December as soon as possible

Learn to Olympic weightlift, kettlebell and master the “on your hands” elements of Crossfit, all in one day.

Only £85. Get your tickets here. Note: We offer a 15% discount to members of the police, first responders and our armed forces.