Midline stability! It’s an important factor for all movement, not just running.  So what exactly is midline stability? How do we create awareness? How can we improve it?

After some Kelly Starrett mobilitywod ankle and hip mobilization and a number of POSE running drills, the participants where ready for todays CFE session.

The objective was to look at the fundamental stability problems that occur while running. Most runners can hold their form at a comfortable slow and steady pace.  To reveal midline stability problems, runners need to step outside their comfort zone to a level where fatigue starts to affect their form.   CFE participants performed 400m repeats @ 85-90% of their maximum capacity.

As the body starts to fatigue we see the fundamental problems start to occur.  You need to feel what is happening and be able to correct you form to stay efficient.  One of the first symptoms of fatigue is the feet getting heavy and the foot strike no longer being on the ball of the foot. Looking further up the chain can reveal a possible cause:

• Breaking at the hips: many runners break at the hips, especially when confronted with a hill.  If the hips are in flexion the running POSE is broken and the mechanic efficiency starts to break down.  Runner’s need to have strong butts (glutes) to maintain active hips and an upright running posture.
• Over extension:  The opposite of hip flexion is over extension of the hip, which can be seen in the over-arching of the back.   Over time this will affect the efficiency of a runner and can cause lower back pain.

Bracing through the midline and drawing the navel towards the spin can help flatten the back and create a stronger torso.  Gebrelassie (current Marathon world record holder with a 2:03:59 in 2008 Berlin, Germany) has a very strong and stable torso and his limbs seem to move effortlessly as he runs.

To load and challenge midline stability participants performed a number of Kettebell (KB) overhead presses (OHP). By extending the arms overhead, creating a long leaver with a load to challenge torso stability, the positioning of the ribcage over the hips can be tested.  Performing and OHP can help demonstrate the fundamental problems that occur with running form.  The OHP is a great exercise to allow us to make corrections and demonstrate a strong “hollow rock” position.  Points to make note of:

• Active hips, engage the glutes
• Draw navel towards the spine
• Active midline.  The distance between the bottom of the ribcage and the top of the hips should remain the same during the exercise.  A strong and stable midline will help maintain this posture.
• Shoulders pressed back and down, big chest!
• Encourage diaphragm breathing

These points holds for other movements including the front squat, thruster, presses, etc…  By improving strength and stability under heavy loads the running demand for midline stability will become easy in comparison.

Continuing with the midline stability theme participants also performed the CFE W.O.D:

3 Rounds
10 x KB Pood
50m Shuttle Run (up and back)
60sec Plank (tight torso and glutes)

Today’s CFE London session challenged London Crossfitters to complete a WOD of 6x 200m intervals on the 3minutes (run 200m, rest the remainder of the 3minutes, then repeat…hard and fast). After a dynamic warm-up and number of POSE running drills the athletes were eager to deliver their best 85-90% effort.

These intervals are designed to be less than two minutes in duration and involve moderate to high power anaerobic intensity outputs. Anaerobic activities have the capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting that is consistent with high volume aerobic exercise!

Elite endurance athletes, like Ryan Hall, are currently training this way: Become A Faster Miler To Become A Faster Marathoner

A number of London Crossfitters showed some impressive results:

- Tom: fastest 200m of the session 00:33sec

- Rosie: most consistent with all 6 efforts between 00:35 – 00:39sec

- Session average for individual athletes ranged between 00:38sec and 00:42sec

A very challenging and rewarding session for all the Crossfitters that stepped outside the box to execute a major principle of Crossfit: consistent variance! Routine is the ENEMY!

At long last an East london running club that 1)  deals with non runners and 2) teaches you how to run 3) does something more than say, “well its walking this week, jogging next week, then jog a bit faster” 4) is a mixture of Crossfit Endurance and POSE running techniques.

The sessions are led by Andrew ( Crossfit Endurance level 1 and POSE level 1) and Efe ( Crossfit  Endurance level 1) and X marine Tom (Crossfit Endurance level 1) and Trevor ( Crossfit Endurance level 1) and meets most Tuesdays at 6.30pm

For years,  so called running coaches have hidden behind the nonsense that everyone runs in a unique way and  they dont need any coaching.  From our point of view, running ,in the ideal early stages, needs to be taught as a technique in its own right, rather like, swimming, tennis, driving, writing, climbing, having (good) sex, urm, just like everything we do well.

Lets face it, we need to be taught how to wipe our own bums !

Every session we will go through the elements  of Proper running technique, with supporting drills for you to practise,  followed by a Crossfit Endurance WOD. It could  take over 12 sessions for you to understand  how to run properly so be patient with yourself as you learn. If you have been running 80 miles a week in a different fashion, you may never change, but at least you will get to evaluate your present running style. We take videos and critique your running style ( its all done nicely, with a cuddle)

here a few drills you may come across

1) Gravity is your friend

2) Movement is balance being destroyed (think broomstick )
3) Posture is the key!

The Figure 4… heel lifts straight up towards your bum, hip and knee flexes, foot stays relaxed.. lift and drop 

And to give you guys a sense of what it should feel like we covered three drills. Your legs should be nice and soft at the knees for all of these ( not the dreaded straight leg!)

1) Ball of foot hops. Nice straight back, head up, arms relaxed and close to the body. Hop on the ball of the foot allowing it to roll to your heel ( relaxed and happy feet) . THEN LEAN! Destroy balance then recover.

lean, don’t push to move forward 

2) Single leg pulls. PULL,  dont drive ,off the ground, knee should rise only a little, imagine your legs forming a nice figure 4. Alternate legs

single leg pulls 

3) Wall drill and then run: Set up with your posture, figure 4 leg pull etc against a wall. Lean at the ankles and NOT at the waist. Once you’ve got a nice rythem going run away from the wall for 20-30 metres.

We have specifically set up to try and help charity fun runners in an effort to reduce injuries and to make their worthy causes proud of them. Obviously this is ideal for “just getting fit”, and frankly, as injury rates for runners are currently at 85%, any thing has to be better than what passes as “training” at the moment.

The workouts, just so we have warned you, are short an intense, we are more likely to get you to run for  30 seconds very fast  ( or as fast as you can) 8 times, rather than watch you plod around the block. Its now established that “high intensity” is a crucial component to dealing with long races. Weird but true!

We meet at The Crossfit London  UK new HQ at 9 Malcolm Place E2 ( its a railways arch), but expect to train outside. We meet most tuesdays at 6.30pm

Running really is an out door sport. If it rains you will get wet! But you will have  a place for your bags!

Whilst this is part of the Crossfit London UK programme, anyone may come to theses sessions, but you need to pay and book on line 1st.This deals with your health and safety screening and basic record keeping to keep you safe.

To do the full Crossfit programme you need to attend our beginners sessions ( as we need to teach you how to clean, and deadlift and snatch and kettlebell blah blah). Coming to the running  sessions, does not mean you can blag your way into our main classes, but we will be delighted to have you, once you have  finished your beginners sessions.

Until April, the new venue will be without showers. You can buy individual sessions or a carnet of tickets, or if you are a regular member of Crossfit London UK , this appears as part of your package.

To get started, hit the Getting Started Button ( you can find the FAQ here with stuff  about prices, terms and conditions etc etc)

Here are some more thought to get you going

http://www.youtube.com/watch?v=0hqspH_OTzA

One of the great things about barefoot running is that you actually start switching the muscles of your feet back on. You can actually feel the ground rather than bouncing around with a pair of pillows on your feet. Which begs the question, do you always need to run barefoot to feel the floor?

Well obviously the flatter you buy your trainers, the less bounce and “fluffy” pillow effect you get. So everyone is beginning to look at shoes with less and less support, hence “Five Fingers“ have become very popular. The only unpopular bit is the price. And yes I know all the  ”blah, blah” you get what you pay for, but let’s face it, what could be better than inexpensively delivering what you need?

So I started looking at flatter shoes like the pair featured above.  Solid rubber soles I thought.

Nah…

Hidden padding...the bastards!

Even this cheap and nasty pair had a built in “aero-pocket running facilitator” with a high squidge (this may not be a word!) factor. So try and find a back up pair of shoes to compliment your barefoot running for those days when you don’t fancy going unshod.

I am experimenting with a pair of  Rucanor Albufeira Aqua socks (£5), and we will let you know if they are ok.

Forward rolls and cartwheels as a fun warm up…

“DT” – A hero workout!

• 12 deadlifts
• 9 squat cleans from the hang
• 6 push jerks (rxd 70kg)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Some beginners followed after with a kettlebell, overhead squat,  lunge combo.

Crossfit London Beginners, woo hoo!

Followed by a POSE mini clinic complete with POSE conga…

…and here is the great group who POSEd so beautifully, led by Lee Saxby, BBC hero and POSE 4 level coach.

Thanks to the lovely Kate for the fab photos

Now thats what I call a Sunday!

At Crossfit London, we love learning and teaching New Stuff. So come on  down and add to your fitness tool box. You don’t need to train at the Crossfit London “Blackboard Gym”. You don’t even need to like Crossfit. These Sessions are open to all.

Indian Clubbell Workshop

sat 15/5/2010 level 1 2-5
sun 16/5/2010 level 2 2-5

We are delighted to announce that Mike Simpson from the Sheffield Indian club Swingers, has agreed to lead  a specialist  indian club swinging masterclass at the Crossfit London UK Blackboard Gym in Bethnal green

Indian Club usage has  all but disappeared as a fitness skill. As dedicated Physical Culturalists,  Crossfit London and the Blackboard Gym is delighted to reintroduce these skills to Londoners. Whilst we teach some basic club moves, Crossfit London trainers are always up-skilling and acknowledging experts with more skills and experience then them in specialist feilds, like club swinging.

Come and access some fantastic skills that you will treasure for the rest of your life.

Will will add some extra materials to this page soon, but for an overview,  according to Mike Simpson, swinging has a natural rhythm and movement that stimulates both the mind and the body while giving you a good workout. Many martial artists have used club swinging techniques in the past as a way of exercising and improving striking, flexibility, holds and co-ordination for weapons training.

Indian club swinging also has other claimed benefits such as:

• Balanced development of the shoulders, arms and back.

• Increases flexibility and strength in the wrists, elbows and shoulders.

• Improves the range of motion in these joints.

• Improves co-ordination, timing and skill with the hands.

• Can be used to counteract some natural imbalances in the posture as a result of being right or left-handed.

• Can complement other types of training to increase strength, endurance, stamina and aerobic fitness.

• Some physiotherapists use light clubs to treat some shoulder injuries.

• Some claim that Indian club swinging can be used to improve the general health and well being of the practitioners

Check out the Sheffield Indian Club swingers here

To Book your ticket, hit the getting started Button

sat 15/5/2010 level 1 2-5
sun 16/5/2010 level 2 2-5

The Crossfit London Kettlebell Masterclass

saturday 10-04-2010

saturday 22-05-2010

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.

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, nowin a Bethnal green gym  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. . Salley Dixey is simply one of the best kettlebell teachers in London.

You can book  your place by hitting the “Getting Started” button.

OLYMPIC WEIGHTLIFTING level 2 Masterclass

Sunday 7 March 2010, 12.30pm to 4.30pm

Led by Commonwealth gold medalist Giles Greenwood, assisted by Andrew Stemler.

Do you want to boost your Olympic weightlifting training through the roof? Fancy some accessible, do-able, high performance lifting tips but don’t have access to regular tuition or an international level trainer? If so this is the masterclass for you.

This 3 hour masterclass assumes that you have a basic snatch and clean and jerk. This would normally mean you have attended an i-Course, or a similar introductory session.

Put it this way, the session will probably warm up with some Snatch Balances: if you don’t know what they are, this will probably be too advanced, but, if you do, or you’ve had, say, three hours of tuition, with a few hours of practice, you are probably ready. If you have lingering doubts ask by, emailing Andrew.

The session is predominantly skill focused, so you will train with loads that suit you.

Women always welcome.

Check out the photos from the last masterclass on facebook

All this for just £35… wow, get two places.

BOOK YOUR SLOT BY HITTING THE GETTING STARTED BUTTON

Deadlifting Workshop

Sunday  2nd May  12pm – 4pm (£30)

Sponsored strength athlete, and deadlift record-holder Chet Morjaria teams up with CrossFit London for this speciality workshop on the deadlift. The first one sold out in mere days, so we persuaded Chet to put on a second date. Book quickly!

Learn performance enhancing tips and techniques, along with comparisons and guidance on both ‘conventional’ and ‘sumo’ style deadlifting.

This session is suitable for beginner and intermediate lifters.

Come along prepared to lift heavy stuff off the floor!

Click here to book your place.

We are delighted to announce that this event is being sponsored by Chet’s sponsor Boditronics, a leading sports nutrition company increasingly used by the country’s top athletes.

Check out www.boditronics.co.uk for more information.