Tagged as: CrossFit London

Hello to the bulgarian, rear foot, elevated split

bulgarian lunge

Its impossible to run an effective programme without some consideration of  the work of  Mike Boyle and , for this article, the way he has popularised the Bulgarian Split (see here for his view point).

All it offers is better, stronger  bigger legs, but without back stress,  balance ,  hip flexibility, and a high level of safe training discomfort.

Marvellous

This will be making a regular , structured feature from the 1st of June in our programmed Crossfit heavy days. Start practicing at home now  if you haven’t seen it before . It often features in our Metcon classes , but I know most of  our coaches sneak this into their training, so grab a PT session to get up to speed.

You’ll be grateful for  all that walking lunge practice you’ve had.  Pillow on the floor as a comfy knee target,   top of the rear foot on the sofa  and go!  Start off  with a lower rear surface if it helps, and “split”. If you need to revise for exams, while practicing, so be it. Do keep your torso upright if possible. Obviously an appropriate abdominal brace.

Get to 20 each side, 30 seconds rest between each leg, 2 minutes rest  then 2 more sets. Once you have  learned  this, we will be looking to load this .

The Bulgarian Lunge: apart from the fact that it isn’t a lunge and didn’t come from Bulgaria, its great.

Limited edition tees/tanks April 2017: Gryphon

Tees

Here is your chance to get Crossfit London’s latest limited edition garment, the London Gryphon design on T-shirts and ladies tanks. Printed front and back on Stanley Stella Leads Organic T-shirts, and Bella + Canvas Triblend ladies racerback tanks. Merchandise available on black, red and grey. Only available til the end of this month.

Reserve and buy here!

Tees Vest_frontandback_Gryphon

Reserve and buy here!

We’ve partnered with Print Social to bring you a new purchase method. Once your order is ready it will be shipped either to the gym, or directly to your door. This means we can now ship all over the world as well as pick-ups in the gym at the following rates:

  • Collect from the gym: £1.00
  • Standard shipping: £2.95
  • Recorded delivery: £4.95
  • International (anywhere in the world): £7.95

You have a 30 day window to make your purchase, during which we need at least 5 orders for the printing to go ahead (we’re not worried). At the end of the 30 days, all the orders will be shipped out with your preferred shipping method.

Previously, all the apparel has been stored on site, causing problems with stock getting damaged, going missing, or you showing up and finding someone else has taken the last in your size. It might take a little longer, but now we can guarantee to have your size and guarantee that someone sweaty hasn’t already tried it on.

Reserve and buy here!

New Heavy Metal Club Tee

HeavyMetalClub_Closeup

 

You will have seen some of our old stock up for sale around the gym over the last week. There’s still a few bits left (check out 9MP to have a look) but now our focus is on the new stuff.

It’s out with the old and in with the new, and we’re happy to introduce our first new t-shirt and vest of 2017: Heavy Metal Club – Skull & Barbell.

 

CFLondon_HeavyMetal1Crossfit-London_HeavyMetal_Vest

BUY ME

They’re printed on Bella & Canvas Tri-Blends in Charcoal Black and they’re available to buy here.

We’ve partnered with Print Social to bring you a new purchase method. Once your order is ready it will be shipped either to the gym, or directly to your door. This means we can now ship all over the world as well as pick-ups in the gym at the following rates:

  • Collect from the gym: £1.00
  • Standard shipping: £2.95
  • Recorded delivery: £4.95
  • International (anywhere in the world): £7.95

You have a 30 day window to make your purchase, during which we need at least 5 orders for the printing to go ahead (we’re not worried). At the end of the 30 days, all the orders will be shipped out with your preferred shipping method.

Previously, all the apparel has been stored on site, causing problems with stock getting damaged, going missing, or you showing up and finding someone else has taken the last in your size. It might take a little longer, but now we can guarantee to have your size and guarantee that someone sweaty hasn’t already tried it on.