Need help in starting Crossfit or finding your local Crossfit gym? Perhaps your friends have told you how great Crossfit is, or you have seen one of the Crossfit Reebok TV ads.

If you want an overview of Crossfit, click here

Sometimes it’s difficult to find up-to-date information about the location of your local UK Crossfit gym (also known as a Crossfit box or a Crossfit affiliate). So, I suppose it’s up to the United Kingdom’s oldest and most established Crossfit affiliate (that’s us, Crossfit London, by the way) to come to the rescue.

Below is an up-to-date list of all the United Kingdom Crossfit affiliates (ie Crossfit affiliates in England, Scotland, Wales and Northern Ireland.)  It’s updated monthly and its primary source is the affiliate page at Crossfit HQ .

Before visiting a Crossfit affiliate always check their websites and follow any advice. If you are new to Crossfit the chances are that you will need to complete a beginners course first, so keep an eye out for that pathway into a Crossfit gym (or “box” as we call them).

Here are some other bits of advice:

1) Crossfit can be addictive. Overcome your urge to go everyday and mix up activities to include lots of stretching and other sports. Have rest days and rest weeks regularly.

2) Resist increasing weight for sacrificing form. Go back to basics. Often.

3) Don’t wear running shoes. According to one of our members “You don’t need to wear £100 inov8′s. I have used nasty old pumps and they do the job. It’s incredible watching people struggle with kettlebells, and Olympic lifts rocking around on thick spongy soles. If you wear running shoes – don’t. I guarantee you will notice a difference”.

4) Many  join Crossfit to improve fitness for their sport. According to Alex (a Crossfit Londoner  “I injured myself playing football and then started worrying about going back to football because it would impact Crossfit performance. Don’t be daft! Team sports are also brilliant.”

5) It’s useful to be able to laugh at yourself!

6) Improvements can be quite dramatic. (See point 1). Don’t be sucked in. Have a rest regularly.

The skill set is easy (and great fun to learn), but the chances are that your local “fitness” gym has not prepared you. Running on a treadmill and doing bicep curls won’t help you with Crossfit. Leave your ego at the door.

Above all, come to learn. One of the keys elements of Crossfit is high intensity, but any old idiot can make you run up and down until you are a bit tired. The aim of a good Crossfit affiliate is to blend intensity with quality human movement. So stand by to learn the deadlift, how to squat properly, some basic adult gymnastics, the Olympic lifts (clean-and-jerk, and the snatch) pull-ups push-ups, burpees. You will end up pressing and jerking stuff over your head with glee!

Finally, don’t trust any trainer who adds “Crossfit”  (or Cross fit) to his website without checking the main Crossfit page in the States. No one can set up a Crossfit affiliate unless they have passed through the official application process. Anyone who ignores this and decides to “steal” the Crossfit name, is telling you 1) they are a thief, 2) they are prepared to try stuff and teach stuff  they are not qualified to do. In other words they are dangerous (steer clear!)

Aldershot, Hamphsire
CrossFit Optimus

Andover
AFS CrossFit

Bath, Somerset
CrossFit Bath

Bournemouth, Dorset
CrossFit Bournemouth

Bristol
»CrossFit Bristol
»CrossFit Avon
»CrossFit Greater Brislington

Canterbury, Kent
East Kent CrossFit

Cardiff
KF CrossFit

Carlisle
CrossFit Carlisle

Caterham, Surrey
CrossFit Surrey UK

Chelmsford, Essex
CrossFit CM2

Clitheroe, Lancashire
CrossFit Clitheroe

Epping, Essex
CrossFit Essex

Exeter, Devon
CrossFit Exe

Fareham, Hampshire
CrossFit Fareham

Gloucester
CrossFit Glevum

Goudhurst
CrossFit Kent and Sussex

Harrogate, North Yorkshire
»CrossFit HG3
»CrossFit Harrogate

Hertford, Hertfordshire
CrossFit Hertford

Hove, East Sussex
»CrossFit Hove
»CrossFit Connect

Ipswich, Suffolk
CrossFit Fenrir

Leeds, West Yorkshire
»CrossFit Leeds
»CrossFit West Yorkshire

Leicester
CrossFit Leicester

Liverpool, Merseyside
CrossFit Liverpool

London
»CrossFit London
»CrossFit Central London
»Thames CrossFit
»CrossFit Bold
»CrossFit Evolving

Manchester
»CrossFit Manchester
»CrossFit Central Manchester 
»CrossFit 3D
»CrossFit Tameside

Newcastle Upon Tyne
CrossFit Northeast England

Newcastle-Gateshead
CrossFit Tyneside

Northampton
CrossFit Northampton CFN

Nottingham
CrossFit Nottingham

Portsmouth, Hampshire
Britannia CrossFit

Plymouth
CrossFit Plymouth

Reading, Berkshire
CrossFit Reading

Shrewsbury, Shropshire
CrossFit Shropshire

Strood, Kent
CrossFit Medway

Teesside
CrossFit Teesside

Tonbridge, Kent
CrossFit Tonbridge

Torbay, Devon
CrossFit Westcountry

NORTHERN IRELAND

Belfast
CrossFit Northern Ireland

SCOTLAND

Irvine, Ayrshire
CrossFit Scotland

Dunbar, East Lothian
CrossFit East Lothian

Dunfermline, Fife
CrossFit Fife

Fort William
CrossFit Ben Nevis

Glasgow
»CrossFit Glasgow
»Clan CrossFit

Selkirk, Selkirkshire
RDAS CrossFit

Symington, Ayrshire
CrossFit Dental

WALES

Cardiff
»Dragon CrossFit
»CrossFit Cardiff
»CrossFit Boat Shed

Neath
CrossFit 365

Newport
Celtic CrossFit

Port Talbot
CrossFit Port Talbot

Swansea
»CrossFit Velocity
»CrossFit SA1

So exciting! An interview with me (about CrossFit) was just published in this month’s Wired Magazine. Being a huge tech geek, I love Wired Magazine, so this is a particularly thrilling moment!

You should obviously go out and buy a copy right now.

…

Still here?

Alright then, click here for a sneaky peek…

Enough feasting, it’s time to prepare for the Zone: the effective diet that produces weight loss, enhances performance and gets your body “right.”

Kate and I have gone strict  Zone strict from the 1st of January 2011, and thought it would helpful if we posted up our preparations and ideas. Elsewhere on this site you will find a Journal article about Crossfit’s recommendations of the Zone diet to get you started.

Our first observation was that neither of us were happy with using the crude Zone method of dealing with carb items. We don’t understand the concept of 1 block being equal to ” 1/3 of a banana” or ” half an apple”, as they come in wildly differing sizes. Equally we were none too keen with the cup system for measuring “lumpy” things like grapes and broccoli.  Frankly we are happy to weigh stuff with a scale like our mums did.

So keeping the Zone tables in mind, we hunted out a carb counting site. Check this one out:

http://www.low-carb-foods.biz/carb-counter/

Which  is a a low carb informational website, featuring articles on low carb foods, diets, recipes and weight loss. Includes carb counter.

Here are some basic carb foods converted into blocks and giving their weight in grammes.
Each item= 1 block carb

banana 39g
apple 65g
blackberries 93g
raspberries 75g
strawberries 93g
orange/tangerine 80g
peach 94g
pineapple 71g
melon 110g

tomato 229g
broccoli 125
cabbage 201
cauliflower 218g
mushrooms 152g
spinach 240g
pepper 142
lettuce 273
bread 20g
rice raw 11g
rice cooked 31g

All Bran 19g
porridge 15g

Animal proteins are a lot more consistent: 28g of beef, chicken, lamb, pork or salmon equals 1 block. We leave you to look up the various fat blocks yourself.

So in the next few days , we’ll be analysing what we eat, where its easy to go wrong (sugar in tea, invisible biscuits)

The great thing about Crossfitters is that you practise all the time. Some  of us never know where the WOD stops and real life begins.

The fun thing is watching people snatch, especially when – to be polite – they screw up every attempt. And you know, I understand those “looks ” you throw out at us trainers! Come on , you know, the ….

“Ive been snatching all of 3 minutes now, how come Im not snatching like a champion” Ive been coming 3 times a week, and in the last month I’ve snatched at least 3 time: Good God! thats over 22 minutes of accumulated practise: why  arent I perfect??? “

We have all done it.

The only problem is that you are wrong! I know I should not argue with clients, but, you have had way more snatch practise. ~You have been practising your snatch form every day at your desk.

5 days a week for 8 hours a day you practice

You focus on form, slouching over your computer

practising the perfect snatch Back, emphasising Big chest and shoulders back: the regime? 1 x 8 sets of 1 hour daily

followed by 3 sets of 4 hours of knee weakening: guaranteed to get your knees flapping around like pants on a washing line in the wind by….. letting them flop wherever they like. Great preparation for receiving a big load overhead. I think its  called reverse psychology

let your knees "hangout", man!

above all, feel free to stand with your feet in any angle that you feel suits the moment, L shapes, crossed, anything that will be  crap under a load

make sure, that for over 9 hours a day, your knees don't line up with your feet. Bound to help my squat form under pressure

so boys and girls, lets start practising properly for 8 hours a day, control you knees, pull your shoulders back, get a nice back, control your knees, and  get better.

Practice does not make perfect, its makes permanent:

For those Crossfit London UK historians out there, the name Colin Menniss will be  a real blast from the past.

Kettlebell training at TSG HQ

One of the original  Crossfit London UK i-course trainers, Colin has been developing his training and coaching ability with Crossfit London since, gosh, 2006 when he attended the  Crossfit London kettlebell Masterclass.

Colin demos a move at an early i-course

Not that Colin needed much development. He came to us with a wealth of coaching qualifications and experience as – apart from being a serving officer in the Metropolitan Polices Territorial Support Group –  he leads the fitness training for his TSG unit (who are all Crossfit fanatics).

WOD's and police badges at TSG

Colin will be running Saturday morning at Crossfit London, and is coming on board with the aim of improving technique,  bringing some functional “police” fitness into the sessions while focusing on genuine, authentic Crossfit. Colin has a slight preference for the gymnastic aspects of Crossfit, so expect improvements in your levers, pull ups and muscle ups.

Colin in a back lever... work in progress

His Saturday classes are filling up, so book soon.

Colin is a Level 1 Crossfit trainer, and completed the Crossfit Gymnastic certification in 2009.

The Crossfit London Kettlebell Masterclass

with Sally Dixey and Steven Shrago

Saturday 10th April 2 to 5pm, £35

This unique Kettlebell masterclass will get you on top of the current Kettlebell fitness craze. We will teach you the essential skills you need  to both  kettlebell, and the bonus ability to bore your friends at parties with your new knowledge.

You can find out more by hitting the “Getting Started” button, or click here to go directly to our online booking system.

About Us

For over 5 years, Crossfit London has been teaching people just like you how to use Kettlebells.

We have taught  elite athletes, the police, soldiers, leading Personal trainers and recreational fitness centre users how to Swing, Snatch, Windmill and Turkish get up with this unique bit of kit, and now we are going to teach you too.

The unique thing about CrossFit London is that we only allow people to teach, who CAN TEACH i.e. know their stuff and can actually communicate. Our events are always supervised and led by great presenters.

Sally Dixey is a CrossFit Level 1 trainer and “the best female kettlebell instructor in London”

Steven Shrago is a Crossfit Level 1 certified trainer and Crossfit Kettlebell Graduate. He’s also a psychologist (see how much better you feel about this now?)

Free gift

Thanks for reading this far and (perhaps) thinking about coming to this event. To say “thank you” we’d like to offer you a free gift*.

The Crossfit London Kettlebell training guide

Just think: if this is what we give away for free, how good is the stuff we make you pay for?!**

Download Free Crossfit London UK Kettlebell Training Guide

*Yes, it’s really free. Download, print it out, share it with friends. Go wild. What? You didn’t believe us?
**Very good indeed. Come down and see!

CrossFit London Kettlebell Training Guide by CrossFit London is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 2.0 UK: England & Wales License.

Click here to book your place on this workshop.

Too much posting, too few hours means, I’m behind in my updating of the website.

So Monday’s fun  with a pinch and a punch) was a 3 x 5 front squat, followed by a 15 minute Cindy, followed by some “core” stuff.

Tuesday was a fun packed snatch session that Twyla loathed, but the muscle-up practise cheered her up a bit.

Well, the i-Course was going well; we were a good way through the cleans, when disaster struck…the building was plunged into darkness (semi-gloom really, but that doesn’t sound so windswept and exciting!), and nothing we could do would get the lights back on again…not swearing,  not moaning, not blaming shody workmanship, so…leaving the calm, and very cool Sally Dixey teaching the kettlebell swing and snatch in the bracing outdoors of Gales Gardens in Bethnal Green (but at least the all day rain held off for a few minutes), the intrepid Andrew Stemler dashed off in his (yet to be washed) car and got hold of a jolly bright light, and saved the day…hoorah!

A fantastic well done to Steven, Kate and Twyla for entertaining the troops during the lunch time, with rousing songs and face painting, while nervously waiting for the emergency lighting to appear…phew!

The afternoon was fantastic with a few of the attendees getting muscle -ups…wooo hoooo. Lots of shadows too!

Brian's first muscle-up

It was a bit cold , so thanks to all the attendees who tolerated cold butts for most of the day…

i-Course attendees, February 2010

This course is such fun you you still learn in the pitch black (this really is a fearful fib). But this is typical British spirit…( not the  invading other peoples countries and nicking their natural resources, thing) but jolly well getting on with stuff.

Chin Chin, pip pip!

Book your space on the next “guaranteed to be  a bit lighter” i-Course, by hitting the “Getting Started” button

http://crossfitlondonuk.com/getting-started/

Notice that the Crossfit London neck scarfs are back…. big time!

At Crossfit London UK, we will be looking at lots of diets, and ways of eating over the next few years. We have members who have lost kilos of weight in ways not approved of by official sources, equally we have members who struggle when they stick to official guidelines. Some claim to love dairy, some hate it, some blame all their ills on wheat.. some love it.

But, for example, if you are convinced that diary is the evilest thing ever, read “Dairy Consumption, Obesity, and the Insulin Resistance Syndrome in Young Adults”….opps

The important thing about Crossfit London is this you are the experiment: we need to get you to understand how you react to food. We also need you to understand how government backed associations use the science they claim to rely on. What follows is a press release from the British Dietetic Association

“Sometimes a novel approach to weight loss can be fun and motivating but if it is ineffective in helping you shed the pounds and keeping them off then, it’s a missed opportunity.

So how can you tell the dieting fact from the fiction?

Here are the BDA’s top tips to help you to spot a weight loss con!

You can tell it’s a con when:

It promises a magic bullet to solve your weight problem without having to change your lifestyle in any way.
It promises rapid weight loss of more than 2lbs of body fat a week.
It recommends magical fat-burning effects of foods (such as the grapefruit diet) or hidden ingredients in foods (the coffee diet).
It promotes the avoidance or severe limitation of an entire food group, such as dairy products or a staple food such as wheat (and suggests substituting them for expensive doses of vitamin and mineral supplements).
It promotes eating mainly one type of food (e.g. cabbage soup, Mars bars or eggs) or avoiding all cooked foods ( the raw food diet).
It recommends eating foods only in particular combinations based on your genetic type or blood group.
It suggests being overweight is related to a food allergy or a yeast infection.
It recommends “detoxing” or avoiding foods in certain combinations such as fruit with meals
It offers no supporting evidence apart from a celebrity with a personal success story to tell.
It sounds too good to be true –if so it probably is!
Registered dietitian and spokperson for the British Dietetic Association, Sue Baic says: “No one single approach to weight loss suits everybody. A range of things can be helpful from groups to meal replacements to online resources but you do need to be careful about what you select. It can be useful to be aware of misleading weight loss claims that can lead you into to wasting your time and your money.

“And, don’t be fooled by the fact that many beautiful celebrities are following some of these weird and bizarre regimens. They are blessed with beauty genes, and usually have personal trainers, chefs and stylists rather than nutrition qualifications.”

Registered dietitians are experts in assessing the evidence for successful weight loss strategies and translating this into practical strategies and advice that gives lasting benefit. For advice on weight loss you can trust go to www.bdaweightwise.com”

This is not a bad starting point, although it is becoming interesting to listen to the growing amount of people who claim that getting ride of dairy or wheat makes them feel much better.

That said, the plural of anecdotes is not data

“Registered dietitians hold the only legally-recognisable graduate qualification in nutrition and dietetics. They are experts in interpreting and translating the science of nutrition into practical ways of promoting nutritional well-being, disease treatment and the prevention of nutrition-related problems. Their advice is sound and based on current scientific evidence”.

Phew, thats OK…. but

In fact dietitians readily ( Actually, I think hiding it in a massive text book isnt really “readily”, but,  lets be generous) admit the lack of science that support present recommendations: the 2007 edition of the BDA Manual of Dietetic Practice, page 134, states:
(Section 1.16.8 Evidence based practice) …..In order to be able to access and assess clinical evidence, dietitians must be able to search the literature and have skills in critical appraisal…. They also need to be aware of a major constraint in using an evidence-based approach in dietetics, i.e. the shortage of coherent, consistent scientific evidence for much of dietetic practice.”

What dietitians do regard as ‘evidence-based’ are the national dietary guidelines based on 1991 Department of Health recommendations. However in November 2009 the UK Scientific Advisory Committee on Nutrition published new proposed calorie guidelines after admitting that the 1991 calculations were flawed and inaccurate.( that means they were “Bollocks” by the way)

As early as 2002 Artemis Simopoulos of the Centre for Genetics, Nutrition and Health said, “there may be no such thing as a ‘normal’ population with respect to nutrient requirements, as was assumed when dietary reference values were established”, and “…populations should not copy each other’s dietary recommendations for the prevention of coronary artery disease, and cancer, or any other disease for that matter”.

In 2006 the US Institute of Medicine President Finebergsaid : “It is not just possible but likely that there are nutrients that affect some population groups differently than others, and public health guidelines will have to take such differences into account…A public health paradigm of universal education is going to have to be adapted to the scientific reality and scientific knowledge as it develops and unfolds”.

in 2007 experts from the European Food Safety Authority advised that food-based dietary guidelines could not be set at the European level, at most at the national level but even then special groups would have to be considered.

This means crossfit London UK is in for a big head scratch! What means what to whom. So……. if you have interesting diet ideas, do get in touch and lets see what you have to share. If you don’t hold “proper” qualifications, it does not take away from the truth. You merely need to state those are your personal views!

By the way, the above is sort of my personal view. Ive got My Reps level 3 weight management qualification, I went to the USA to study the LEARN programme, I spent the worst 4 months of my life delivering the “your shape” experimental diet programme for GLL, I think sometime in the next few years Ill do a nutrition module among my sport science studies…. But, you know what, its just made me confused.

References
Ames, B.N. 2003. The metabolic tune-up: metabolic harmony and disease prevention. Journal of Nutrition 133: 1544S-1548S. (very interesting!!!)
British Dietetic Association, 2007. Manual of Dietetic Practice
Dept. Health. Dietary reference Values for Food Energy and Nutrients for the United Kingdom (DH, 1991)
European Food Safety Authority. 2007. Food based dietary guidelines. Report of the 5th Scientific Colloquium. Available at: www.efsa.europa.eu/EFSA/ScientificOpinionPublicationReport /EFSAScientificColloquiumReports/efsa_locale-1178620753812_FBDG.htm

SACN, 2009. Draft Energy Requirements Report

http://www.sacn.gov.uk/reports_position_statements/reports/draft_energy_requirements _report_scientific_consultation_-_november_2009.html
Simopoulos, A.P. 2002. Genetic variation and dietary response: nutrigenetics/nutrigenomics. Asia Pacific Journal of Clinical Nutrition 11: 117-128.

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)