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You too can get the splits… by starting where you are

Side splits or box splits are something everyone wants, but seem impossible to get. But not anymore.

When looking at a far off goal it’s easy to get disheartened. We keep telling ourselves, I don’t have it, why don’t I have it, this sucks etc. I should have the splits by now!

The first step is to ask yourself, what level am I at now? And accept it, be OK with it. If you start where you are you can progress smoothly, safely. Trying to jump in at a level that you think you SHOULD be leads to pain, poor technique, bad habits and worse case injury. Makes sense?

OK, back to the box splits. So you’ve worked out your level. Now it comes to choosing the right progression.

 

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The Butterfly

Sit down with your legs loose in front, then pull your feet in, soles touching, knees out and as low to the floor as possible. All of these progressions employ the ‘squeeze release’ method – come along to a flexibility class to find out exactly what this is.

Your partner stands behind and applies pressure on the knees using the squeeze-release timing. By standing as above your partner is able to use bodyweight to apply more intensity with less effort. Because in flexibility we like to be lazy.

 

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The Butterfly

We’ve got a little menagerie going on here. If your knees are touching the floor in the butterfly, it’s time to move onto the next progression. The them for this one is 90 degrees. Kneel on your hands and knees with a 90 degree angle at your knees, hips, shoulders and elbows. Then start to move your knees apart, keeping alignment. Alignment is key in flexibility for reduced injury, pain and to save years correcting bad habits. Sounds good?

Your partner applies pressure at the lower back or top of the thighs in the squeeze release method. Your goal will be squeezing your knees against the floor while they keep you pinned down.

 

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Butterfly – Blocks

Increase intensity further on blocks. Same pointers apply as above.

 

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Inverted Box Split

Final progression. Sit up close to the wall so you are literally sitting on the wall and your legs go up vertical, back on the floor. Then open your legs out in a scissor motion, knees locked. Stay loose and relaxed. Your partner applies pressure either to the calves or thighs – if you get pain in the knees then thighs are better. Go easy with this one and speak up if your partner is going too far as it’s a very intense stretch. Make sure you come out of the stretch slow as well or you will be walking like John Wayne (which may happen anyway – hey, he was kind of cool.)

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Pretty much anyone can get a box split if they WANT it bad enough – yes you too. It’s all about doing the right things consistently.

If any of the above sounds confusing, book into a flexibility class and I’ll be happy to help out.

Felix

Mobility: Achilles Help

As our programming progresses, we will seek to support your fitness performance by enabling and empowering you to do mobility at home.  To be effective, mobility and therapy drills need to be constantly and relentlessly applied, not slipped in before a class.

Some of this mobility will be preventative, but much will be reactive.  It’s very difficult to perform shoulder drills if your shoulders are fine, likewise, most lack the will to do ” bad back therapy” if their backs are fine ( it’s actually a bit of a nightmare getting people to do them when they are in agony and the results are immediate and pain relieving!)

Week, by week, the mobility team: Me, Kate, Carolyn, Sui, Felix, and Jenny will be compiling videos, supported by blog posts, to help you deal with “issues”  and to advance your flexibility and your mobility. In class, our trainers will hound you for the best form you can manage. Today’s issue is Achilles Pain

Everybody can fall foul of Achilles pain. Some will call it Achilles Tendonitis, others Tendonosis.  Im thick and i  prefer more obvious terms like, ” my  F***ing Achilles hurts”.

I endorse my use of the word  “hurts:

It cuts to the chase.

You”ll get this condition by a mix of too much volume in both running and lifting. Excessive double under’s and box jumps won’t help. Experimenting with flat shoes, if you have spent the last 30 years with a heel lift, will also bring this on. In fact, there is an interesting study that warns against Crossfitting and wearing flat shoes

Being an evil person, in general, won’t help.

Speaking personally as  an asshole who trains through pain,  training through the pain will really really make it worse and hurt. But no one could have stopped me, so I won’t stop you. I do though suggest you review your training and bring in as many mobility drills as you can find. Here are my 3 favorites

Eccentric drops: one of the No1 drills to fix. Sort of an extreme stretch, but without having to go to yoga class to do it

The voodoo band: do this occasionally, don’t go too tight in the early stages

Rock Tape. Modern research is showing that there is a sneaky bit of magic occurring under the skin in the subcutaneous fat. Gently pulling the skin allows magic pixie and fairy fluids to circulate and do magical things. It needs 2 strips:
This one

Then this one

I should point out that all pain has a stress element. The more you can build good karma into your life, the better. Pain is sometimes the body’s way of slowing you down?

Problems with your kipping pull ups and Double unders?

kipping and double unders

There are 2 skills you need to excel in a CrossFit class.

They are the kipping pull-up and double under’s.

To be honest, to learn them takes a while.

However,  that learning needs to be based on several drills that you need to know. Once you have these drills, it’s sort of easy!

Knowing the drills helps your self-practice,  and you’ll get more value out of the  Crossfit London warm-ups, where we drip feed skills practice in every mesocycle.

However, drip feeding individual drills can be helped if you can see all the skills in a single session. It also helps the coaches who don’t have to teach from scratch in an action packed class.

On Sunday we have a special “1.9” session at 9 Malcolm Place  E2 where you’ll be taken through the basic kipping drills and double under procedures.  It will boost your performance and is as good as a PT session ( just shared with 7 other people)

THE SMALL PRINT: you must bring your own  skipping rope

As an aside, if you have an i pad you can get our special double under  App for free.

This class is on the booking system for this Sunday at 10.30 am. Click here to book your space or visit the MBO  booking system.

If you cannot make this session,  why not approach your favorite trainer and organise a PT session?

Subject to take up, this may become a regular class!!

In the meantime: LEARN THE DRILLS, GET THE SKILLS

Finding your Strength Head: Introducing relative intensity

BlackworkProgress

The CrossFit London programme has many objectives, one of which  is to  help you find your strength head – shorthand for developing your strength knowledge. In this article we visit the basic language of weightlifting and how it relates to the concept of relative intensity.

When it comes to using weight; in simple terms, people think this: lift the heaviest weight you can, that’s your 1 rep max; then based on that you can lift 90% of it 3 times (3reps), 85% of it 5 times, 75% 10 times. If you do 3 rounds of 3 reps, that’s 3 sets.

So weight lifting is a mix of percentages, sets and reps, all based on a one rep max. Simples!

This is a great place to start, but to develop your strength head,  you need to develop your knowledge and insights into the strength game.

Some time ago, Zatsiorsky pointed out there are two types of  one rep maxes you can have: a competition 1 rep max, and a training 1 rep max.

A) A competition max is  where you get hyped up and get a PB  and scream a lot.

B) A training 1 rep max

Marvellous.

However, often people skip the full definition of a 1 rep training max.

A maximum training weight  is the heaviest  weight you can lift  without substantial  emotional stress.

Damn. No screaming.

For athletes, the difference between the two is great. The example Zatsiorsky cites is that for athletes who lift  200 kg during a competition, a 180kg is typically above their maximum training weight. As a possible indicator, if your heart rate increases before your lift, that’s a sign of emotional engagement. Weightlifting is meant to stress your body, not your mind.

That’s the job of your partner and employer.

In short, if you screamed it up – it’s too heavy to use as a basis for regular training.

So, if you are calculating reps and sets using a 1 rep max, please, please use the right one; otherwise you’ll break. Maybe not today, maybe not tomorrow, but soon… If you want to properly test your 1 rep max, book a PT session with one of the training team.

If you have been lifting regularly for a while, you have probably begun to review strength literature and you are probably aware that lifting 80% of your 1 rep max provokes strength gain.

So, when lifting sets of 5, you’d probably like to put 80% of your 1 rep max on the bar. Everyone does that, but think about what it is you’d are actually be doing.

Let’s forget weightlifting for a moment, and talk about bricks. Imagine you are a labourer on a building site. Lets say we run a test to see how many bricks you can move in a day. For argument’s sake, let’s  say you can move 1000.

Normally in training we wouldn’t want to move the 1000, we would do 800 ( 80%) but many people want to set 5 reps of that. So there you are, lifting 5 x 800 =4000.

If you tried to do that in a day, you’d probably die.

Back to the weight room. So you can lift 100kg calmly as your 1 rep max. You’ve been told if you lift 80% and over of this figure, you are strength training. So, to keep the maths easy, if you lift 80kg, you are strength training. But do you lift that 80% five times?

As you see from my poor labourer example, the first 800 was probably easy, but the next 800, isn’t easy, the 3rd 800 is getting you to breaking point.

In short, 80% lifted multiple times, isn’t perceived by the body as 80%. It sees it as much, much heavier because of the volume. The bricklayer, is of course a silly example – but try and get the message rather than be sidetracked in the endurance aspect of the example.

In simple terms, because you are lifting in sets of multiple reps, a load of 67% of your 1 rep max lifted 5 times has a relative intensity of 79%. It feels like 79%, your body thinks it’s 79%. It is 79%

Putting 76% of you 1 rep max on your bar for 5, has the effect of being 88%.

70% feels like  =82%,

73% feels like  =  85%.

80% on the bar for 5, is like lifting 91%.

Relative intensity is the simple observation that volume, load and rest effects how your body feels and adapts to weight.

Coach Robb Rogers gives a fuller description here:

http://coachrobbrogers.com/relative-intensity-concept-part-two

Remember your muscles are dumb, they don’t know or care about percentages. They just know what feels heavy.

According to Mike Tuchscherer; “The body responds to things like the force of the muscle’s contraction, how long the contraction lasts, and how many contractions there were. A percentage isn’t necessarily a precise way to describe this, as different lifters will perform differently.”

In take-home terms, if today you went to CrossFit London or CrossFit SE11, and during the strength session, you only got to 68% of your (proper) 1 rep Training max for 5; you actually hit the 80% in relative intensity. That’s the 80% you need to nudge your strength along.

For now, in our general programme, we are not obsessing about percentages; but those who do know their lifts, I hope will be grateful for this insight. For the rest of you, simply work to a set of 5 that you can comfortably lift, bearing in mind these RPE (rates of perceived exertion) as guidance.

On a scale from 1 to 10:

9: Heavy Effort. Could have done one more rep.
8: Could have done two or three more reps, but glad you didn’t have to.
7: Bar speed is “snappy” if maximal force is applied
6: Bar speed is “snappy” with moderate effort

After a while, I suspect a “five” you can do in class will be at an RPE between 7 and 8.

Once you bedded this concept of relative intensity into your head, you can look forward to many years of safe, effective lifting.

More “Strength Head” insights coming soon.

Grateful thanks to Coach Chet Morjaria @  Strength Education and to Coach Anthony Waller @ CrossFit London for the numerous corrections  and observations they supplied

Blackwork by Coach Kate Pankhurst, Certificate course piece @ Royal School of Needlework

 

Sorting out wrist pain

tim wrist pain

Wrist pan is awful and frustrating. It makes  you sit out workouts  you  know  could thrash, but cannot,  because  the moment your wrist bends back (extends) you are in agony. It also hurts. Hence the use of the term, PAIN.

 Here are several avenues for you to explore with our trainers to sort this issue out.

1) You probably  need to do more mobility work in your upper back: get to see anyone in the mobility  team (Kate Pankhust, Sui Wong, Jenny Nim ) they all know that the  nerves that come out of  your spine can effect the way your wrist feels.  Knots in your upper back, thoracic immobility can really hang nerves up. Read this interesting article and get a session booked with them .Obviously they will look into your naughty rotator cuff,  further down your arm, your forearm and your wrist .

Obviously if you’ve been diagnosed with a contagious neck  and upper back eating illness and wrist plague,  take your doctors advice. However,  if you suspect that years of hunching over your computer has locked up  your upper back, get it mobile. Obviously shoulder, arm and wrist massage,  needling , flexibility , taping, retraining can all help.

 2) All our training team  can get you to strengthen up your firearms: Strengthen the flexion of your wrist, think wrist curls and squeezing tennis balls. Preferably your own.  Think , strong forearms, think Popeye forearms.  Our trainers will tell you how!

 3)  In class, reduce the amount of time you spend in  wrist flexion ( think  push up position).  Think about push ups and burpees  on dumbbells or paralletts, . We bought them , you should use them

 4)  Crucial ! Get a review session booked  with one of our amazing trainers and sort out your front squat, your push press and  your thrusters. The key to driving stuff off your shoulders, without wrist pain,  is a violent extension of the hips first and WHEN THE BAR IS MOVING , and only then ,  you  get your  full hand around it and you  press.

If you start your press  with your hands before your hip has kicked into the bar, you are simply driving the force into  your wrists, and slowing a powerful awesome movement down. Get your coaches to review. If you have wrist pain, this is probably what you do.

 If you chat to most of our trainers, I’m fairly sure they can do a quick 30 minute PT for £20,  £25

 

Programming

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Programming is about sequencing exercises so they meet an objective, but also to manipulate fatigue and reduce the risk of injury.  The following outlines some of our short term and medium goals and some of the  programming structure we will use to deliver  you the fitness you want. This is less about whats actually in a class, more as  to how it arrives there.

Objectives for June

1)We want to put pacing runs on your agenda   By the end of June, you need to know what your 400m pace and time is, and commit to  run it consistently. A 400m in a WOD is no longer a staggered recovery run, it’s a paced piece of in-control work. As the months roll by we will be developing our pacing and aerobic capacity, so be prepared to record times, use heart rate monitors, and focus on those runs. Long term, we have decided that we would like most clients to run 1600 meters in 6 minutes (means 400m in 90 seconds, 800m in 180 seconds, 200m in 45 seconds, 100m  in 23 seconds.)

2) Underpinning leg strength is crucial. In June your task will be to discover and consolidate a  5 rep deadlift, back and front squat. We don’t want people lifting emotionally and screaming reps up, as much fun as it is. For June we want calm, effective consistent work. Once you know and own this figure, we will be adding a lot of variance. June is consistent, solid, good quality work. Anthony is in the wings preparing to add fantastic variation to our strength work from the end of June. Don’t let him down. When our coaches try and tailor strength components for you, they will need  to know  how many times you can lift a bar effectively 5 times. For some, this will be the same as a 5 rep max, for others as the time allowed may only be 10 or 15 minutes, its the best 5 you can do in the time allocated

We will ask you to do work on your pistol (1-legged squat) and you’ll be learning the balance and technique of the Bulgarian squat.

3) Underpinning arm strength  in  Crossfit training is crucial. Once you have your pull up and dips, weighted versions, combined with shooting for max unweighted reps, will prepare you for most WODs and most moves. They are foundational for handstand push-ups and the muscle up. We have tricks, and   controlled negatives for those still developing arm strength.

4) Skills. Like it or not, CrossFit demands you learn  certain  skills. You must know  how to kip (both pull ups and T2B), you must double-under and pistol. Our experience (as the first ever CrossFit affiliate in the UK) shows us that short, regular, quick practice is the key to achieving these skills. Obviously we have our skill classes to consolidate practice and mastery. I think we are about to develop a 1.9/1.10 as part of our beginner process to deal with kipping, double-under, pistol and muscle up progressions. This is under discussion

 5) As its election month, I can only say, go back to your box and prepare for dumbbells!!!

6) The programme for the next few months is structured around achieving good performances in 4 benchmark workouts. Spaced, about 3 to 4 weeks apart. The 4 are:

Fran, Elizabeth, 30 muscle ups for time,  Fight Gone Bad.

In the weeks running up to these workouts we will experiment and develop the  specific components. As an overview, if you take a move, say thrusters you need to  do them a) lighter for volume b) your Fran weight, for volume,  c) Dumbell versions, d) a Tabata test,  e) heavier thrusters.

Crucially you need a strategy. Are you using one now e.g.  do you break thrusters (whatever) into sets of 7, 5 and 3 with rest. Tim tells me one of the fire breathers can do 36 in a row!

STRUCTURE.

After much consultation, with more to follow,  we hear that those who want to follow a structured programme want 1 clear day’s rest between working shoulders, and no more than 2 consecutive days in a row working squats. Indeed, those with poor shoulder have begged for a no shoulder day!

We will produced a matrix that consists of 4 rotating days

All elements (blue)
No shoulder (pink)
No squats (green)
Off programme (yellow)

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For those wanting a “programme” The 3 day on / 1 day off  the programme mirrors the original, and still current, CrossFit prescription.

Using this as a structure you find that, as far as our  basic strength prescription goes:

Blue day  (all elements) will always have an Olympic lift. Alternating between the snatch and clean and jerk.
Pink days  ( No shoulder)will alternate between back squat  + deadlift, and front squat + Bulgarian split
Green days: (No Squat)   Overhead pressing (press, push press, push jerk)
Yellow: Off-programme, anything goes ( or catch up if there is space)

To further explore this ideas,

Blue day  (all elements) will  also seek to develop your kip ability
Pink day (no shoulder)  your pistol and double-unders
Green day ( no squats) your handstand ability ( everything from lying on the floor in a dish shape mobilising wrists, modest wall walks to kicking up, handstand push ups and handstand  walking drills)
Yellow day: Off programme, rest day for those committing to the 3 day programme, “wild card” for everyone else, a great WOD, some  unusual strength, fascinating skills and using those bits of kit unique to the gym space  you are in

To further explore this:

Blue day  (all elements) will  also strengthen your pull-ups: think, as a  starting point, weighted pull ups, 3,3,3,3,3. Green days ( no squats)  will include weighted dips 3,3, 3, 3, 3 ( these will soon vary and include max effort unweighted attempts  You know you need to slice through 50 pulls ups/dips to get a great workout. This regime gets you there.

To make it clear, each day, including Off Programme day, has a fantastic session with some skill, some strength and a great WOD. You can come as and when you like. This simply gives us a programming structure for those who want it . If you simply come 1, 2 or  3 times a week  , there will be a great session waiting for you.

More information soon. We will be  keeping a close eye on your performance and encouraging you to record and monitor your results.

Five Nutrition Tricks from Elite Sport for the CrossFit Open

Here are 5 tips from the world of elite sport that improve performance and recovery to help you through the Open season and beyond.

1) Carb up, but not excessively

CrossFit workouts are several minutes or more of high power output, meaning they chew through your body’s carbohydrate stores.

Maximising the body muscle glycogen stores via ‘carb-loading’ has been used for years in other carb dependant sports, but consuming too much carbohydrate can lead to bloating and excess weight.

Athletes load carbs with their specific event in mind; don’t make the all too common mistake of using a template designed around a marathon for a WOD lasting ten or twenty minutes.

What to do: On the three non training (or recovery) days leading up to the WOD add in one more serving of starchy carbs per day.

 

2) Go easy on caffeine

Caffeine is an amazing tool for improving physical performance, but it has its downsides.

Caffeine exerts effects on many different tissues and organs. It improves muscular and nervous system performance, but it also jacks up heart rate and blood pressure. When you’re hammering through a WOD then your heart rate will be sky high and exacerbating this isn’t useful.

The second issue is that regular consumption of caffeine causes the body to adapt. This ‘caffeine tolerance’ means you don’t get the same benefits without increasing the dose, which in turn increases the adaptation further. As the intake creeps up you experience less benefits and more drawbacks like gastric ‘disturbance’, jitters, galloping heart, anxiety and dizziness.

What to do:

  • Minimise the dose: Older studies on caffeine used doses around 9mg per kilo of body weights, more recent ones show that lower doses are effective around 3 to 5 mg/kg. (1)

That works out at around

80kg person 240 to 400mg or about two to three cups of coffee, or one ‘Grande’ Starbucks

60kg person 180 to 300mg or about one to two cups of coffee, or one ‘Tall’ Starbucks

  • Use it in a best bang for buck manner: Athletes are encouraged to reserve caffeine for when it will be most useful, in other words before training and competition only.

 

3) Hydrate …

For the athlete hydration starts at least five hours out from competition. Being properly hydrated for performance means two things: getting the water into the body and then keeping it there, and electrolytes can help you with both of these.

It’s well understood that electrolytes – salts like sodium and potassium salts – help speed hydration during competition, what less people realise is that they can maximise hydration before the work starts, and keep you hydrated for longer by minimising loss through urine.

 

4) … But don’t over hydrate.

This seems counter intuitive, we all know hydration is vital for performance, but overhydration can be bad for health and mean carrying useless extra weight. In a WOD lasting typically between ten minutes to a half hour most don’t need a lot of extra hydration. Add to this that the environment at CFL is going to be cool with still air and the rate of fluid loss slow then the need is even less critical.

What to do:
Consume 500ml water in the two hours preceding the WOD in conjunction with one serving of a product like SaltStick chews (http://saltstick.com/product/saltstick-fastchews/).

If at any time you do need to stop and have a dry mouth using a trick of mouth washing with a sweet drink has been shown to improve performance in a number of different disciplines. (2, 3)

 

5) Post Match Breakfast

Whilst most of us diligently consume a post training recovery meal, and maybe even a recovery shake as well, few think about the bigger picture of the ‘post workout window’. Athletes are encouraged to beef up their breakfast the day after competition as this is another opportunity to fully reset muscle glycogen levels at a time when the body may be most receptive to it, meaning you can safeguard against stores slowly running down, and get back to normal training sooner.

What to do: Think of this meal in terms of ‘post workout’. Add more in the way of starchy carbs. A rule of thumb is 50% or more carbohydrate for longer tougher sessions, and less for lower workout sessions like technical days

 

Last but not least: Test the things out BEFORE the event

No list like this would be complete without the following words: no matter what sport you play or what tips and tricks you’re looking at, the day of competition (i.e an Open workout) is the wrong time to be testing new strategies out.

These techniques like the ones above should be tested in more routine sessions to gauge how you respond to them.

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Drew Price BSc MSc 

Registered Nutritionist / Author of The DODO Diet

drew@drewprice.co.uk 

 

 

REFERENCES & FURTHER READING

1) Goldstein, Erica R., et al. “International society of sports nutrition position stand: caffeine and performance.” Journal of the International Society of Sports Nutrition 7.1 (2010): 5.

2) Jeukendrup, Asker E. “Oral carbohydrate rinse: placebo or beneficial?.” Current sports medicine reports 12.4 (2013): 222-227.

3) Sinclair, Jonathan, et al. “The effect of different durations of carbohydrate mouth rinse on cycling performance.” European Journal of Sport Science 14.3 (2014): 259-264.>>

Beck, Kathryn L., et al. “Role of nutrition in performance enhancement and postexercise recovery.” Open access journal of sports medicine 6 (2015): 259.

Selecting and Effectively Using Hydration for Fitness ACSM

Bring-a-friend Fridays

The first rule of CrossFit: never stop talking about CrossFit.

The second rule of CrossFit: NEVER stop talking about CrossFit.

img_3821The biggest promotional tool we use at CrossFit London is word-of-mouth. We don’t do introductory discounts or early-bird deals and we don’t intend to. CrossFit is based on long-term lifestyle change, not quick fixes and easy options. But for some, the hardest part is that initial plunge into a Level 1 class.

Over time, we all become CrossFit-bores as we get more and more involved with the lifestyle (and clothes!). Are you the “CrossFit guy” or girl at work or “that one who won’t stop talking about squats and snatches? During your CrossFit rambling, odds are you’ve tried to convince someone else to try it and failed. Well, now we have a new way for you to get them to drink the kool-aid.

From 2017, the first Friday of each month will now host “Bring-a-friend Friday.” A class which you allowed to bring a friend to, and let them try out a CrossFit class for free with you.

All our current members need to do is book onto the class as you normally would. All your friend needs do is show up, sign a paper waiver and join in. No signing up, no need to book-in online, no need to pay. Just be willing to give it a try.

You can bring only one friend per class. If you have someone else you’d like to bring, you will have to wait until the following Friday or get another member to bring them.

If your friend likes it, great; they can sign up and start booking Level 1 classes. If they don’t like it, that’s fine too (but we all know they will).

The classes will run on the first Friday of every month at 17:30 in 10 Malcolm Place with Anthony.

CrossFit London’s New Location: Update (2)

cudworth

cudworthBack in October I posted a blog updating you all on the current progress with the move to the new gym. There has been a small (but very significant) step forward since then, which is detailed below. I hope it also gives you a small insight into the reason why this build is taking so long.

At around the time of the last blog post we had submitted to Network Rail our plans detailing the refurbishment of the new arches. Everything else we could have done up to that point was complete. Costings, drawings, equipment, labour, etc, etc, was all good to go from our end. All we had to do was wait for the “OK” from Network Rail. And wait we did. And wait. And two months later we’re still waiting for a response. This is why it’s been so long since the last update.

Well, last week we got a response, which means our proposal has finally made it to the top of the pile. They got back to us with a single point of contention, which, once overcome will mean we get signed off for works to begin.

So, assuming that we’re not waiting another two months for their next reply and for this final bone of contention to be resolved, it means that work on the new gym might start as early as the beginning of January.

As soon as we hear anything else, there’ll be another update. Fingers crossed.

 

Strongman Beginner's Class

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The original CrossFit London beginner’s course consists of seven separate Level 1 classes and cover everything you need to know for our Level 2 and other CrossFit classes. However, if you wish to attend the Strongman sessions you will need to complete an eighth (optional) beginners class which build on the first seven.

Jarlath

The session will cover:

  • Atlas stones
  • Logs
  • Axle bars
  • Tyre flips
  • Farmer’s handles
  • Yoke holds and carries

If you wish to participate in the Strongman classes, there will be a Strongman beginners at 20:30 on the first Wednesday of every month in 10 Malcolm Place. Keep an eye out on the schedule.

WOD 28 June 2017

Strength (1):

Back squat.

5×5.

Strength (2):

Single leg RDLs.

3×5 each side.

WOD:

AMRAP 15.

200m run.

20x V-ups.

30x double-unders.

 

Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 June 2017

Strength:

Power clean.

1RM.

WOD:

AMRAP 10.

Ascending ladder 1-1, 2-2, 3-3…

Ring push-up.

DB thruster (25/15kg).

 

Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 June 2017

Skill:

Bar muscle-ups.

WOD:

For time.

800m run.

60x sumo deadlift high-pull (42.5/30).

400m run.

60x push press.

800m run.

 

Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.