fbpx
Category

Articles

CrossFit Legends: It's never too late to get off the couch

18893445Recently the news has been full of stories of older people improving their health by taking up sports, dance and other physical activities formerly associated exclusively with the young. CrossFit London is proud to be doing it’s bit too with the “Legends” kick-off class for men and women in their 50’s and older.
Read more about CrossFit Legends here
Book your space here.
It is well known that exercise has enormous health benefits, and I encourage you to read this CrossFit Journal article by Lon Kilgore on the subject.
To quote:
“It is never too late to get up off the couch and start training to improve strength, endurance and mobility. Although each of these elements of fitness is exquisitely developed by CrossFit training, any system of exercise can be used as long as it is progressive and improves fitness in some aspect.
When an older adult starts training, the results can be spectacular. Strength levels can increase by 23 percent in as little as 12 weeks, even in those up to 92 years of age. Endurance levels can increase by 16 percent in as little as four months. Mobility can improve, too, with a significant 62 percent reduction in falls seen after a year of training. And when we bundle those outcomes together, we find that not only are physical function and quality of life improved, but creating fitness in older adults also cuts the risk of disease and death significantly.
Simply put, the concept that older trainees cannot adapt to training has no merit. Similarly awed are recommendations that older trainees aspire to only the lowest levels of physical activity— the bare minimums. If higher fitness is related to lower disease and death rates, then we should use methods that create those levels of fitness.”
So make 2018 the year you started at CrossFit London and began changing everything for the better.
Any further questions, email kate@crossfitlondonuk.com
We can’t wait to meet you! Sign up now by clicking here.
 
(Grateful thanks to Mike Warkentin of CrossFit 204 for permission to use original images from CrossFit204.com)

Remembrance Sunday: 'Murph'

As is our tradition, the workout this Sunday 12 November will be the classic CrossFit WOD “Murph”.
There are two sessions to book into for ‘Murph” this Remembrance Sunday; 10.30 and 12:00. Both sessions are 90 mins in length, to give everyone a chance to complete the WOD:
‘MURPH’
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Wear a weighted vest. Break up reps into any order.
NB all scaling/subs options are available: ring rows for pullups, rowing for running etc
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
In addition, we would ask everyone who is available to attend a ceremony at the Memorial in Bethnal Green gardens (outside the library). The ceremony starts at 10.45. We will also be observing 2 minutes silence at 11:00 at the gym
 
Below is a think piece, ‘Service and Sacrifice’, by Andrew last year.
“On Sunday we once again reschedule our CrossFit morning classes to honour those people who gave their life so we might live in freedom.
Remembrance can be viewed as both positive and negative. What we try to focus and reflect on is service and sacrifice.
It is easy to romanticise warfare and violence: Hollywood  does that. But few people want to emphasise the day-to-day services and sacrifices that effective people do in effective relationships.  Too often what eludes us is good old-fashioned respect: for ourselves and others, consideration , empathy, duty and the ability to work hard. (I prefer working effectively, but I hope you see what I’m getting at).
This Sunday, as you remember the sacrifice our (often young) people made at the cost of their lives; commit to making day-to-day services and sacrifices yourself.
Service and sacrifice are not emotional, showy things. They are often done away from the glare of public adulation. Every time you vote, support your colleagues, cherish your partner, help your friends, and act with compassion toward a stranger: you genuinely honour their sacrifice.
Be your own, walking, daily memorial. Serve and sacrifice. ” By Andrew Stemler
 
Check out what we did in previous years
 
https://crossfitlondonuk.com/2014/09/04/remembrance-day-murph-lone-survivor/
 
https://crossfitlondonuk.com/tag/remembrance-day-murph/
 
https://crossfitlondonuk.com/2014/11/09/remembrance-day-2014-at-crossfit-london/
 

Crossfit Beginner Fun

Another batch of noble beginners,  decided to kick their training up to another level by starting their level 1 classes, where, uniquely in a group format, Crossfit London teaches you all those “difficult moves” that leisure centres avoid, using a step by step method mixed with lots of kindness .
Often, difficult to master ground based moves, are limited not by flexibility but by balance. In our classes we get our clients to start working on the balance problems with safe, effective, supportive drills , that work. In 1.1  we look at the air squat, the front squat and overhead squat, along with a bit of hanging work such as basket hangs  and  toes to bar . Along the way we start to  discuss some of  our abbreviations like  WOD ( Work Out of the Day) and AMRAP ( As Many Rounds as Possible)  and start introducing you to moving around the gym  ( actually called a Box) safely.
Here is a useful drill  that fixes your squat

 
Most sessions end with a mini WOD, but its not  set to be challenging, merely a light rehearsal of newly learned principles. In our sessions we focus on teaching skill, so whilst a flexibility drill may feature we don’t waste 15 minutes of your time on aerobic warm ups and endless stretching . We use the skill progression to warm you up for the  full range of motion skill you are about to do. Jogging around is a great warm up if you intend to run. Squat drills are the best warm up for squatting. Long term , for those serious about flexibility, we have some fantastic flexibility classes that really push your range of motion along.
So get some serious skills and join our beginner  classes now

KNOW You Should Stretch But Just Don't?

20170830_210117_resized

We’ve all bad it. You get to the end of a workout, or a long day and your muscles are tight. You know you should stretch – but life gets in the way. You don’t feel like it.

What do you do?

The answer is accountability.

Having someone, like our Bethnal green Crossfit box to hold you accountable makes sure you get done what you need to.

20170830_210110_resized

This can be a coach or a class you go to, or a friend or partner. One advantage of a class is group energy – doing something in an environment where others are doing the same makes it easier.

Whoever it is, tell them what you have to do, send them a message, tell them in person.

It doesn’t matter if they respond or not. I send messages to my accountability partner and just knowing I’ve told them makes me do it as I don’t want to admit I haven’t.

20170830_210829_resized

So next time you say you ‘have to stretch,’ tell someone else and give them a date to follow up with you by. See how much YOU can get done.

Get your stretching you know you need done, come along to a flexibility class or if you’re serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:
07504 142211
felix@superflexcoaching.com
Felix
Our classes are at the fantastic Crossfit London Bethnal green E2

and on the 10th week she rested.

Crossfit at Crossfit London, in Bethnal Green E2, is amazing for many reasons. One of the  reasons  is that our spread of classes and programming  delivers the full Crossfit prescription as  clearly  stated in the  Crossfit 100 words.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”
~Greg Glassman
In short if you are trying to “do” the full Crossfit prescription you: 1) regularly  practice and train the major lifts. 2) similarly, you (try and) master the basics of gymnastics.  3) Then you do some cardio, hard and fast, and then 4)  as if that’s not enough, you also use these elements to create workouts.
In fact most of our  Crossfitters do this almost everyday. In our level 2 classes we tend to have strength, skill and then a  WOD. Others do  our met-con classes back to back with our lifting or gymnastic sessions . Our level 3 and  team classes are really put through the mangle!
Thats a lot of work.
Now and then you need to rest. In fact every 10 weeks or so, you really need  either a week off, or make it a reduced week, where you cut the weight and intensity down.  For humanities sake if nothing else. Often we don’t need to prescribe this as holidays, busy work weeks, sometimes illness comes to the rescue and makes you rest.
However, if you have been smashing it for 10-12 straight weeks,  think about taking  a few extra days of rest!

Book in for youth Gymnastics

A good way to start the new term is to book your kids into our superb gymnastic sessions in Bethnal Green E2 where we teach 8-16 year olds to tumble. Level 2 youth gymnastic classes restart on Thursday  7th September at 4.15pm.  Our aim, here is to build on basic skills ( we assume your child can forward roll, kick to a handstand and  cartwheel) so we focus on teaching the drills and skills that will lead to the front and back tuck, the front and back handspring and the round off.
We aim at creating happy recreational gymnasts. Your child won’t be forced to join a competitive team, although we can easily refer on those who want that.
More info here

What Shoulder Pain Exercises to Do For Crossfit

3 Tips For Shoulder Pain Exercises to Do For Crossfit

Do you get pain in your shoulders before or during lifting? Maybe some moves like snatches or overhead squats are impossible because of it?

Here are three tips to help relieve your shoulder pain to make it easier easier to lift and prevent further discomfort.

1. Diagnose

First step is to work out: how bad it is? Shoulders are complicated and serious injuries must be treated ASAP.

Ideally ask a physio or doctor friend who can give you a free once over. If it’s anything ligament- or tendon-related you are best to see a registered physiotherapist and do everything they say before moving on to step two. If the pain is just in the muscles, crack on:

2. Relieve

What exerciees can you do to relieve shoulder pain? Chances are pain will be from overuse or tight muscles so anything you can do to relax the muscle will help.

Start by doing some shoulder stretches after every Crossfit or weights session. This will ease out the scar tissue.  – you’ll learn some great examples in our flexibility classes.

20170515_204943

Adding in some foam roller work as well will help. Whatever you do:

  • Go light, especially while the shoulders are still sore
  • Get support. Seek the advice of someone who knows what they are doing as well as a partner to stretch with. Having someone else will ensure you don’t push yourself too far and can focus on easing your pain as fast as possible

20170807_211235

3. Prevent

Shoulder pain during and after sessions often comes from incomplete recovery. Make sure you stretch after every session as this is the biggest mistake people make – and you don’t want to be one of them.
Second thing you need to do is even out any imbalances, as chances are if you’re experiencing pain it’s from tight shoulders. Work on improving your shoulder flexibility consistently the bridge is ideal for this and looks cool as well!
20170814_210629
Anyone can get more flexible in the shoulders, no matter how tight you feel now, and once you do it will open up new possibilities and help you feel amazing in your sport and life.
So why not give it a try:
Come along to a flexibility class or if your serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:
07504 142211
felix@superflexcoaching.com
 
Felix

Excellent saturday workout

If you were worried about your physical work rate and mental resolve, today’s workout at CrossFit London would have developed your capacity beautifully.
This session looked to develop your double under skills and your brute back squat strength. We tweaked and nudged your squat form towards excellence. We looked at lower back stability, neutral neck, and low bar position today. Some amazing back and neck saving improvements.
You can always tell you are a  CrossFit London session.  Our teachers watch you like hawks and are always feeding back to you and the group. about improvements.
It’s our hall mark!
Todays WOD in our Bethnal Geen Gym was  quite a taxing and relentless one
50 air squats
50 double unders
then 3 rounds  of 14 deadlifts and 20 bar hops
followed by 50 air squats.
then another 3 rounds of
14 deadlifts and  20 bar hops.
then onto the finishing sprint of 50 squats and 50 double unders.
With a bit of rest, the right supplements and a great diet,  that should set you up for Tuesdays Benchmark Cindy test.
Today was “no shoulder day” as we are possibly the only affiliate to balance our training regime. Bearing in mind you only really improve when you recover, it’s essential that you give your shoulders ( and squat)  a regular rest day, especially if you want to workout every day.
Well, the spirit in the class was excellent: everyone started nailing some awesome back squats, and the way the class attacked the   WOD was an inspiration.
Thanks for being there!

Crossfit london homework. The L sit ( Part 3)

Well, it’s part 3 of our “how to L sit”  series. If this is the 1st you have heard of this, obviously refer back to
Part 1 and
Part 2
Today, it’s really the same as yesterday. Just stick the other leg out!
Obviously, this should be a super detailed description, but sometimes spoon feeding as a coaching method needs to stop and you simply need to hear ” Dude, push yourself up on straight arms and stick your leg out”.
So do that.
Life is like that. That’s why it sucks so much.
Anyway:  learn more about life, how to get great abs, and how to learn and master a tonne of effective training methods at Crossfit London in their amazing Bethnal Green E2 gym.
Thanks to    www.ATHLETTIS.com for the sketch.

Crossfit London home work: the L sit (part 2)

Well, it’s part 2 of mastering the L sit and having fantastic abs.
I assume you have read and are attempting part 1. if not, read it here
Today’s instruction is really easy, building on part one, push yourself up into the air from your office chair, now, stick one leg forward and hold for as long as you can.
Weakness and inflexibility can mean the leg flops down, so long term, you need to do this more!
If it’s really really hard,  think of the improvements that are waiting for you!
This and loads more skills in our gymnastic classes at Crossfit London. Available at our Bethnal Green gym In E2. Click here for more info
Thanks   www.ATHLETTIS.com for the sketch