Tagged as: Bethnal Green Gym E2



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!


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)


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.

Basic Gymnastic Tumbling for children 8-12 years old

CrossFit London are delighted to announce a 9 week basic gymnastic tumbling course for children 8-12 years olds.
Training once a week at our Bethnal Green E2 gymnastic facility on Thursdays 4 to 5pm (although, we will consult with the participants to see if a 4.15 to 5.15 time slot is preferable) we will guide our students through  basic gymnastic floor skills: kick up to handstand, forward and backward rolls, cartwheels and gymnastic jumps. Once achieved and as appropriate to the group and participants we will seek to add basic drills and practices to enable the roundoff, back handspring, front handspring, front and back tuck.  We are aiming at quite a focused session so some flexibility and conditioning homework will be set, that we expect parents  and guardians to enforce.
At the end of the 9 weeks, we hope to have our full after school and holiday programme implemented so we can develop the more advanced, and support those who need more consolidation.
Booking for this  course and payment will be required for all sessions before the course begins.
The fees for the 9 sessions is £45 (please note this isn’t a divisible amount. If your child is ill, you take a holiday, they hate it, you wont get a refund. Please don’t secure a space unless you accept these conditions! Hard I know but we don’t like small print)
The training dates are 4, 11, 18, 25 May and 1, 8, 22, 29 June.
Early birds are invited to book and pay asap, but there will be an open demonstration of the facilities on Sunday 30th April at 2.30 pm where you can meet the instructor and some of the course organisers and your children can take part in a few fun activities
During the formal sessions we will be delighted to accommodate as many parents as possible and supply access to tea/coffee and some seating.
To either book and pay for your space, or to book to attend the open session please email Andrew@crossfitlondonuk.com

Gymnastic Strength

gymnastic strength

There are lots of cool things in physical fitness. None more so than the specific, impossible ones offered by gymnastic strength skills.

Whilst there are lots of on-line gymnastic regimes, and for that matter basic gymnastic regimes in leisure centres who hope to give you a TRX ring row, Crossfit london remains fairly unique in offering purpose built facilities to learn the muscle up, levers, handstands, flags and loads of cool ring and rope skills and ridiculous flexibility  challenges.

We are your  “go to” provider  if you are a normal person trying to get a handstand. and other awesome skills.  We have the learning progressions, the patience and  a team of skilled, if insane, supportive teachers who will get you to be the best gymnast you can be . Probably  not an olympian, but enough to make you even more of a hero to your kids than you already are, and  more than enough to intimidate most of your work colleagues!

each week, someone gets on their hands for the 1st time or gets upside down, as tonight in our level 1 ( Go Claire!) or people pop out a few bar muscle ups as our level 2 class did tonight.

Above all, what make our classes great, is the  lovely people who come to our classes. So you need to ask yourself  2 questions

1) do you want a  learn few cool  gymnastic skills and develop awesome amazing gymnastic strength (technically 2 questions, but work with me….?

2) Are you lovely?

if you answered YES, come on down.

have a look at how to join and book  here

Why not check out our tumbling  and flexibility classes as well.