All Posts By

Andrew Stemler

Coach Nico: Easing out of lockdown

Hey guys, Coach Nico here.

First and foremost, I wanted to congratulate and thank everyone who was involved in the Open this year. You guys smashed it and even though it was a weird year, a lot of members took part in it, with or without equipment, and showed up every Saturday for our big Zoom class alongside our friends The Wick and P10 Fitness.

So thank you guys, you made this 2021 CrossFit Open edition even more special!

Also, I hope you enjoyed the 3 weeks and 4 workouts because we might meet them again soon… 😉

As I am writing this it is the 4th of April, and the gyms will reopen officially in one week (12th). CFLDN was running outdoor classes in the alleyway for the last two weeks and every single class was fully booked in a few seconds. This makes me believe that you guys are hungry and super excited to get back in the gym, and this is great!

Now, it is my role to tell you to be careful when you restart, especially with something like CrossFit (high skill movements, external loads, and intensity). If you haven’t done anything in the last 3-4 months, please take it easy, 2-3 days max per week, with 2 rest days between each session would be recommended. And if you have moved and played with some DBS or bodyweight exercises, be careful with high-skill Gymnastics movements, especially the vertical pulling ones (Kipping Pull up, T2B, Muscle-ups, etc…). Indeed, your joints (and your body) will need a readaptation phase to be able to work at their full potential.

Be gentle, follow the programming, or work on tempo strict movement in Open gym first, before jumping on the rig for a set of 15 Kipping pull-ups.

Programming-wise, like last year after the first lockdown, we will be entering a Re-build period. The goal will be to gradually increase the load, movement skill, and intensity in order to prevent injuries, get that self-confidence back, and (re)build solid foundations before attacking some higher skill stuff later on!

For our members, the schedule is already up on the WodBoard app, and there are plenty of classes! 🙂

So get ready, I can’t wait to see you there very soon!


Nico Salton
Head Coach
CrossFit London

Stuck at your desk? Try these stretches!

Try these 4 stretches if you find yourself stuck at your desk for hours at a time, hunched over? Try these 4 stretches to open up the chest and relieve some of your upper back pain.

Thoracic stretch against the wall:

Place your hands on a flat wall, move back and bend your knees slightly. Gently push your head through your hands until you feel a stretch. Repeat 5-10 times, slow and controlled movements.

Pec Minor stretch:

Raise your arm forward against the wall above your head. Turn the body away in the opposite direction to feel the stretch.

You can do this dynamically and hold it for 10 seconds at a time, or you can hold it for 60 seconds and then switch sides.

Pec Major stretch (2x insertions)

1: Stand in front of the wall, with your arm horizontal. Turn the body away in the opposite direction to feel the stretch.
Hold the position for the prescribed time of around 45-60 seconds.

2: Stand with the arm raised to the side of a door or wall at an angle of 90 degrees, with the elbow bent.
Step forward and turn away from the wall to stretch the chest and front of the shoulder.
Hold the position for a prescribed time of 45-60 seconds.

To book some therapy time with Carolyn  click here

Nutrition, sleep and getting back to the gym  

Juan , one of our  Senior  CrossFit and nutrition(PN1) Coaches gives you some useful tips and hints

Nutrition Coach PN1

1: Sleep is the big mama when it comes to recovery, we all are very excited about getting our lives back and finally getting back to the gyms…but remember to try to not overdo it, give your body the time to recover, and adapt to training. Getting 7 to 9  hours a day of sleep is crucial for adaptation.

2 Responsible nutrition, after a year of lockdown and not being regular with our training you might have gained a few pounds…and that is ok. Just remember that our body needs nutrients to recover and adapt from training. Need help with that? Get in touch with Juan

3 Enjoy the process and listen to your body, at the beginning you probably don’t need more than 3 sessions a week remember that your body needs time to recover and adapt, respect any niggles that you might have. And remember we are here to help you with that process.

If you want to train with us at CrossFit London, get in contact

Cape Town Cooking Club

There’s a new breakfast spot in town, right on our very own doorstep In Crossfit London! We can’t wait to have you back, training and brunching.

In the meantime, check out the menu for The Cape Town Cooking Club on Deliveroo!

Imagine how lovely a  smashed avo on your choice of rinkoff bakery toast with paprika pumpkin seeds, chilli flakes and fresh sprouts would be !

Get it here

You can’t go wrong with the challah protein French toast drizzled in Canadian maple, fresh berries, and mascarpone! Not actually made in heaven, but at Crossfit London!

Delicious! it just makes you want to  eat healthily

Get some now

Get it here

Vitamins and minerals

Vitamins and Minerals play an essential role in all metabolic processes such as digestion, repair, energy transfer, immunity, and nervous system function. If we don’t get enough of it we simply won’t function properly.
When it comes to supplementation, bear in mind that no amount of supplements will fix a bad diet.
Before we dive into what supplements to take we need to aim to get all our nutrients from our food.
However, because of dietary restrictions, time of the year, or simply because of the quantities we need, getting it from food can be difficult.
Omega 3 fatty acids
Lower inflammation
Increase insulin sensitivity
Keep our cell membranes more fluid (neurochemical messages can be transmitted more easily because of this).
Try to include at least 2 portions of fish per week, or 140g of oily fish a week.
Sources: fish, seafood, eggs, nuts, and seeds.
Vitamin D
It helps to maintain serum calcium levels
It’s involved in Immune system function and regulating glucose tolerance
From late March to September a 15 to 30-minute walk outside should do.
Between October and early March, supplementation is advised – 10 mcg a day should do.
Sources: Natural sunlight allows your body to create Vitamin D, so we don’t need to get it from food however mushrooms, shrimp and beef live are good sources.
Note: Glass blocks UBV preventing the production of Vitamin D, so you need to get it directly from sunlight (exactly like Superman 🦸🏻‍♂️)
Helps Carbs and Fat metabolism.
Active transportation of Ions across cell membranes.
Cell migration and wound healing.
Magnesium also has a relaxing effect that helps with anxiety and sleep
It comes from our food.
We need around 300mg for men or 270mg for women as an adult.
Sources: Dark leafy greens, beans, legumes, Dark Chocolate, quinoa.
Vitamin B12
It helps maintain healthy nerve and blood cells and DNA synthesis.
B12 comes only from animal products, plant eaters might need to supplement. You need 1.5mcg a day as an adult.
Sources: fish, meat and dairy products.

5 Nutrition Principles

5 Nutrition Principles
When it comes to nutrition there are a lot of different methods:
Low-fat, Low-carb, paleo, Keto, Intermittent fasting, High Fat, Carnivore, Vegetarians, just to name a few…
Confusing right?

But the reality is that we can all achieve our nutrition goals and be healthy all year round by following a few nutrition principles.
Understanding that a principle is a fundamental truth and that those principles can apply to all of us to a certain degree.
1: Calories in Calories out
If you eat more calories than you need you gain weight.
If you eat fewer calories than you need, you lose weight…simple!
2: The quality of the food you eat will directly determine your health.
3: The total amount of macronutrients (protein, fat, and carbs), that you eat in relation to your genetics and other factors (sleep, training, hydration…), will determine your results e.g. your body composition (fat loss, weight loss, muscle gain).
4: Process foods
These foods are normally high in calorie density and usually extremely palatable which means is very easy to overeat and increasing your calorie intake. Alongside this their micronutrient content which is the vitamins and minerals within the food is very poor. Trying to avoid too many of these is going to improve your health immensely.
5: Think years not weeks
One of the first things to consider when choosing a nutrition program is its

sustainability…Can you stick to it for a long period of time? It needs to be sustainable otherwise the chances that you can do it over a long period of time a very slim and you may slip back into a poorer diet.

Remember constancy is key and what is right for someone else isn’t always right for you.

The Crossfit Open

The last year has been tough.
Mentally, Physically and Emotionally.
We know at CFLDN that this year’s CF Games Open will be very different and if you’ve ever experienced our Friday nights, you know we like to go big.
This year has a different purpose, the purpose to bring you together and to celebrate the end of this nightmare, and to see light at the end of the tunnel.
The CrossFit Games brings together every community around the world and put’s it on a stage for all to take part.
Whether you are 16, 30, 40 or 60+ this is your time.
Equipment or No equipment, outdoors or indoors, Rx or Scaled, come and join your community and find your joy and exhaustion in each workout and get your bags packed and skipping ropes at the ready

The reopening Road Map

Re-Opening RoadMap 
Since the Government’s announcement on the 22nd February we at CFLDN have started to create a roadmap to reopening.
We cannot wait to have you all back and get to some sort of semblance of normality, this lockdown has been intense.
Here is our proposal, within the Governments guidelines and subject to date changes depending on the data provided.
March 29th:
Outdoor Sport and Leisure Facilities to reopen.
We will be holding outdoor classes in the Alley in front of the arches of CFLDN, socially distanced and with your own area to train in.
More information regarding the type of classes we will be holding to follow.
April 12th:
Indoor Leisure and Gyms of individual attendance, household grouped or support bubbles.
Our doors at CFLDN will officially reopen, our timetable will be re-introduced and we will welcome you back with socially distanced open arms.
Programming will be prepared for you, and this will be on the WodBoard app and whiteboards. Coaches will be there to guide you through the programming, oversee the session and answer any questions you have.
May 17th:
Adult Indoor group and exercise classes reopen.
It’s official, we can now resume our classes! We will keep you updated on the capacity of classes closer to the time.
Social distance is now an informed personal decision of the individuals and to consider the risks for themselves.
We will still be sectioning areas for the workouts and equipment will be expected to be sanitised, along with handwashing and sanitising pre and post sessions.
By this point in the year the higher risk and older population will have received their 2nd dose of the vaccination.
June 21st:
Socially distanced guidelines to be lifted throughout England.
You are invited to our ‘Welcome Home Party’

Red line your heart with a lockdown burpee challenge!

Some of the usual suspects have put together a fun burpee challenge to break up your lockdown day.

It’s simple. Do as many burpees as you can in 5 minutes, and watch your heart rate “red line”.

There are some cool benchmarks to shoot for

Greyskull trainer, Johnny Pain once said that “if you can do 100 burpees in 5 minutes or less you are probably happy with your body composition“. To join in the official challenge look up @mexi-joe or @bogdankpt or on Instagram, message them and they will add you.

If you are not on Instagram, shame on you, but drop me an email or a letter in the post,  or a pigeon and I’ll hook you up. Somehow!

It lasts till the end of February and sensibly, you get weekends off.

There are some fascinating experiments going on. Do you break it up?  If so, into 5’s, 10’s, or 15’s or do you just pile through?  I should say, it’s pretty disgusting whichever way you do it!

We are doing the “full” burpee version with the push-up, just to make it more fun