Crossfit London  had  a great start to its first  1st daytime Olympic weightlifting masterclass ( they are normally on the weekends)

We had a small  mixed group of trainers and “normal people” who worked really well over the 3  hours. We got through the material promptly and so were able to get some extra practise time in, and do a bit of problem solving, especially on the common problems of wrist flexibility .

By the time the session was over, everyone had a good grasp of the mechanics of the squat, the clean and Jerk and the snatch: and if not everyone walked away with with perfect movement, everyone knew the drills they needed to use to get better!

Well done

Todays Crossfit London Uk session was based around the concept of the “snatch surprise”.

The surprise?

You guessed it! An hour devoted to nothing but snatches (the much loved Olympic lift): power ,squat. split, you name it, it was snatched: Did we do pull ups? Hell yes, Snatch grip pull ups!

So what was the workout, ’cause, if you did snatch practice, snatch 1 rep maxes, and god forbide, snatch pull ups, what was the wod?

Well, how does 75 snatches…..for time sound?

Crossfit London UK was the 1st Uk Crossfit affiliate: it is affiliated to BWLA,and holds a license to deliver CPD to members of the fitness industry. We love the olympic lifts and we make sure we teach them to everyone!

The Olympic Lifts ( the snatch and and the clean and jerk) are easy peezy to learn. However,  its still quite a difficult  skill to access quality tuition. Crossfit london is one of the few olympic weightlifting clubs that actively accepts non-lifters and teaches them to snatch from  Scratch (and clean and jerk).

However, even though we run classes in the evening and weekends, not everyone is free then ( some prefer cuddling their partners!) Hence we have decided to run one of our world famous REPS accredited masterclasses in a week day time slot ( 2 to 5 to be exact). For some personal trainers, thursday is a quiet afternoon so its great to be able to pop off and get some extra skills in.

Our next session is Thursday 19 April  2 pm to 5pm

I mention personal trainers and fitness instructors as this 3 hour course has 4 reps CPD points, so you not only get great extra skills, but you prove to your governing body that you are keeping up to date!

This course is open to anyone who is apparently  well. ( normal people, soldiers, mums, sports people, anyone over the age of 18)  If you are very inflexible and very un coordinated ( and not easy to teach!) We will do our best to help you.

For us its essential to teach you  that the lifts are based on a series of easy to learn, progressive drills. Even if you dont get the whole  move, there are still “bits” of the move you can practise on your own. If your squat is lousy, our squat drills will really hep you.

Our coaching is patient, funny and kind.

We only get people  to teach, who can teach and who want to teach.   You get to do all the drills and learn all the skills you need, and you get to practice with a variety of weights. Our bars go from  1 kilo,  7 kilo, 15 kilo 20 kilo ( and there is a stack of weight as well!), so somewhere there is a bar for you.

As always, hit the  “book now” button to book now. (once there look at the tabs on the top and hit the workshop and seminar button)

You get a super ebook to help you learn as well!

Crossfit London was the 1st ever Crossfit affiliate in the UK, is affiliated to BWLA and  holds a  licence from REPS to deliver CPD events to fitness instructors

The call came in; “My snatch needs improving. If you get to do it in the Women’s class, can you let me know?”
Well, just call me DJ Kate: I do take requests from the floor. But be careful what you wish for…

So tonight’s ladies’ class was devoted to all things Snatch. It’s so technically difficult: a test of balance, strength, speed, agility and not forgetting courage. It takes a lot of guts to jump under a weight that’s held in a wide grip.

The Snatch warm up included “chatty overhead squats” – hang out at the bottom and have a good gab with your neighbour. Time flies by, and you don’t notice your legs seizing up!

After the Snatch drills, the strength component was…guess what?
3,2,2,1,1,1
Heaving Snatch Balance

This trains the hardest part of the full Snatch – getting the confidence to throw yourself under the bar and hold that weight strong and steady overhead.

On to the WOD
30 Snatches for time.
It’s a full class and a limited space, so for the sake of ‘elf and safety, the girls worked through this in pairs.

If this had been a yoga class, we’d be turning out the lights and getting blankets now. It isn’t. We finished with a 3 minute Texas Push-up test.

Well done Kiran and Kathy (their first class, hurrah!)  Sarah, Nia, Cindy and Harriet (whose idea it was to do the Snatch tonight)

You wanted Snatch – you got Snatch!.

See you next week, ladies xxx

I am woman, hear me ROAR! Kiran blows Sarah's hair back with her determined heaving snatch balance.

A great day of watching peoples snatch form develop and their pull ups get better and better.

http://www.youtube.com/watch?v=njfC_D6YAyY

Friday night is olympic lifting night, followed by a nasty 10 minute WOD. Tonight it was 100 pull ups, or a practise to develop your pull up strength. Phil  opted for 20kg weighted ones, and katrina played with a pretty selction of band colours.

Good Job!