With Steven’s help we have got through deadlift drills and worked upto one heavy set of 5 deadlifts.

WOD: tough one today 20min cap
21-15-9
hang power snatches (40/30kg)
pull ups
1 min rest
10-9-8-7-…-1
thrusters (40/30kg)
knees to elbows

Yes Alex elbow is that bendy part of your arm… That’s what the 3 years of Sport Science had taught me.

Results:

Well done everybody and I will see you all next Friday. Yes Friday and I will be in the best mood ever.

in  a packed agenda tonight, and building on Toms hip extension work, we threw out 3 x 3 Snatches, then 3 x 3 clean high pulls to make sure everyone got their hips in, followed by 3 x 5 Front sqats for our dedicated strength fans.

This was followed by 15  x 40kg front squats then max pull ps. amrap 12 minutes ( although the 5.30 got a 14 minute dose: sorry) p;ost rounds completed and max pull ups in comments.

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. Fore 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

Last night we let fate decide our workout!

First, we worked on our Clean Jerk 5×2 @ 80% for a while, from which we can see some massive improvements since we started dedicating some serious time to olly lifts during our Tuesday nights, what can I say…BOOM!

Back squat 3rm’s post loads people! Your writing on the board is ineligible!

Then we played Rock, paper, scissors for whether you did 4x400m row or run! Mwohahaha some of you were not happy with the outcome!

Great job tonight guys, big shout out to the entire 5:30pm class who all got the heels down drill and perfect split jerks before smashing through the C&J! I nearly had to take myself off to a flank!

a good 45 minutes of snatch drills led into a  ”30 power snatches for time” work out:

Well done all

Dumbell Chief

6 DB Power Cleans

6 Push Ups

9 Air Squats

I increased the clean reps from 3 to 6 from the original chief. This works well with dumbells.

A reward for being so awesome went like this……..

2 min max pull ups

1 min rest

2 min max sit ups

1 min rest

2 min max burpees

Nicely done team.

See you all when I am back from Australia.

P.S Anyone know a good Crossfit in Perth and or Brisbane?????

Warm up: kettlebell snatches and jerk technique

Strength: good mornings 5RM

Assistance: back squat 3 x 8

Metcon: 5 rounds of 8 jerks (50/30), 8 burpees with lateral jumps, 16 kettlebell snatches (8 each arm)

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

Skill: Clean

WOD:
10-1 Font Squat
1-10 KB Swings