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CrossFit London

WOD 2 January 2018

Strength:
Squat clean.
WOD:
Partner workout.
AMRAP 20.
IGYG rounds.
15/10x assault bike calories.
6x hang power cleans (RX: 60/43kg, Sc: 43/30kg).
30x double unders.
 
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
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Programming overview w/c 1 January 2018

WEEK 1/16
Programming w/c 1st January 2018
 
ANNOUCNEMENTS
 
Happy New Year!
 
If you haven’t already see, check the latest blog post for the update on the new gym.
 
NEW CLASSES & SCHEDULE CHANGES
 
New year and while the schedule is largely the same, there are some key changes.
 
Yoga: unfortunately Christine is no longer able to offer her Tuesday Yoga class in the New Year. When circumstance change we hope to add it back, but you could always try Felix‘s Flexibility class in the interim.
 
Engine: new Engine class with Kyle on Friday’s at 6:30am. Rowing, running, skipping and the neeeeew assault bikes.
 
Fundamentals: the Level 1s have been redesigned as the CrossFit Fundamentals for 2018. They start Saturday 6th January. Email support@crossfitlondonuk.com for more information, or check out the website.
 
CrossFit WOD: “Level 2” is no more. The “Level 1s” are now called “Fundamentals”, the Level 3s have been subsumed in higher level classes and it’s been years since anyone called Competition Focus “Level 4”. As such, the Level 2 name doesn’t make a lot of sense anymore. From 2018, Level 2, is now “CrossFit WOD” on the schedule. Change in name only, not in format.
 
Olympic Lifting: there will now be RX and Sc options in every class. The main lifts will be the same but you can scale up the difficultly if you feel ready: e.g. Rx: 3 position squat snatch – 1RM, Sc: hang power snatch – 5×3. The Wednesday class is now at 18:30 in 10MP with Carolyn.
 
Powerlifting: A brand new cycle starts this week, with a back-to-basics linear progression programme. 16 weeks, testing in week 17.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Bench press.
 
Wednesday:
Squat.
 
Sunday:
Deadlift.
 
COMPETITION
 
Tuesday:
HSPUs/pistols/L sit, squat cleans, Open 16.2 (T2b, Dus, Sq clean)
 
Thursday:
C2B, snatch cycling, row/DB snatch/ring dips.
 
Saturday:
Ring muscle ups, power clean cycling, Cindy/hang p snatch, bike.
 
HEAVY METAL CLUB
 
Monday:
Snatch.
 
Friday:
TBD.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench press.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-ups, HSPUs, rope climbs – testing.
 
Saturday:
TTB, ring dips, muscle ups – testing.
 
FLEXIBILITY
 
Monday:
Shoulders & bridge.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest, bridge & hamstrings

WOD 31 December 2017

WOD:
For total time.
10x rounds.
10x power cleans (RX: 43/30kg, Sc: 35/25 kg).
5x burpee pull-ups.
5 minutes rest before.
10x rounds.
10x DB snatch (RX: 22.5/15kg, Sc: 15/10kg).
5x wall-walks.
5 mins rest before.
10x rounds.
10x wall-balls.
5x deadlifts (RX: 100/70kg, Sc: 70/50kg).
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.

CrossFit London's New Location: Update (4)

This is the one you’ve been waiting for! Those of you who attended the Christmas party will have already had a heads-up, but we have actual, tangible, genuine progress with the new gym.
It took 18 months’ of negotiations, but the new lease has finally been signed and works are underway at Cudworth on the renovations of our new location. If all goes well (no more squatters, leaks, interference from Network Rail, etc.) we should be all ready to move in by May!
I’ll post more updates as and when I have them, but for now I’ll let the pictures below speak for themselves.
Stage one: clear out all the junk.
Stage two: sandblasting all the brick. Nomore rusty cladding.

Gymnastics archway

CrossFit space 1

Weightlifting archway (imagine fewer bricks)


 
 

WOD 30 December 2017

Strength:
Front squat.
WOD:
EMOM 12.

  1. 4x burpee box jump + 8x chest-to-bar pull-ups.
  2. 5x burpee box jump + 10x push-press (RX: 50/35kg, Sc: 35/20kg)
  3.  12x alternating front rack lunges.

At the end of 12 minutes.
3 rounds for time.
8x chest-to-bar pull-ups.
9x burpee box jumps.
10x push press.
12x alternating front rack lunges.
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.