Blog Catch Up

Blog Catch Up

Its been hectic lately.  This has stopped me posting when I should.  I have moved offices to the other side of London almost permanently now and this has kept me away from home a lot.  So this is an experiment in future blogging. Its now friday night and I’m off to Salisbury straight after classes.

Saturdays have been great with the new jigged schedule and extra class. I get to see even more of you.  Some of you may have noticed that I have been programming some strength sessions into the class.  This has meant that I have cut out the Skillz n Drillz bit. But we always get some good coaching no matter what we are doing so its not a huge problem. But I will return to this in the future.

After the warm up A strength session of heavy thrusters.  3 sets of 3 rep from the racks.  A massive core conditioner stabilising that heavy front squat then snapping open those hips to drive the load above our head.  Build up slowly to your 3 rep max’.


21-15-9-15-21 of body weight deadlifts, kettle bell swings and of course burpees.  If you want a good time practice the hook grip for the DL’s so you can finish a whole set, power the hips through the KBS and steady eddy through the burpees.

On the subject of burpees, if you are still in the 100 days of burpees challenge, well done over a fifth the way through, in days, but about half a percent in actual burpees!  I will be posting some suggested WODS in the next week or so to help with the numbers and keep you fresh. Believe me I have plenty this is my third time.

I picked up a copy of WIRED this week.  Steve has done a nice little piece.  Between you and me I am a closet geek. Don’t tell anyone.  What a great read. But you must check us on page 75 and the article on what’s in one of those healthy alternative snack bars. By-product of diesel! Unbelievable.

cflondon - Author


  1. Colin | 19/02/2011 at 3:51 pm

    A big well done to Jenny who despite suffering from Friday Night Syndrome finished in under 20 minutes. Alex for pushing himself right to the limit and also sub 20 and Naim with an amazing time of 17’48”

  2. Alex | 19/02/2011 at 6:19 pm

    thanks Colin, that WOD was epic! I’ve been on the couch the last 4 hours and my HR is still elevated.
    Used hook grip for the 1st time on deads, and it helped a lot.
    doing the burpee challenge helped as well*

    * it helped my burpees