Categorized as: CFL News

Remembrance Sunday: ‘Murph’

img_3700

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

 

http://crossfitlondonuk.com/2014/09/04/remembrance-day-murph-lone-survivor/

 

http://crossfitlondonuk.com/tag/remembrance-day-murph/

 

http://crossfitlondonuk.com/2014/11/09/remembrance-day-2014-at-crossfit-london/

 

Exclusive hoodies for Autumn 2017

Hoodies

Get the CrossFit London 2017 designs as a hoody. Choose a favourite designs, and get it as a zip-up or pullover hoody, in up to five garment colours!

Designs are favourites SKULL, GRYPHON and STRONGFEST. Each has a large design on the back, and a smaller version to front left breast.

Garment colours include BLACK, NAVY, FADED DENIM, MELANGE GREY and CLARET. (NB not all colours are available for all sizes/styles. Please check when ordering)

These exclusive, limited – edition hoodies are available for pre-order at Print Social; please follow the links. As usual, a minimum of 5 pre-orders needs to be received before the hoody will definitely go to print. So don’t delay! Order your favourite design in a colour you like – or grab them all! Hurry, it’s only available for 4 weeks.

Click here to pre-order your SKULL HOODY!

SKULL

Click here to pre-order your GRYPHON HOODY!

GRYPHON

Click here to pre-order your STRONGFEST HOODY

Strongfest

To see all our Print Social campaigns, go here

Programming at CrossFit London – October 2017

Starting next week, you’ll be seeing some changes in the CrossFit Level 2 programming. Don’t worry, there isn’t going to be a radical overhaul; we’re just simplifying and returning to the basics.  We are doing this because CFL offers a wide range of specialty classes. These speciality classes can be organized into three main categories: weightlifting, gymnastics, and metabolic conditioning. We offer some hybrid classes, too, such as Competition Focus, Benchmarks, and Heavy MetCon, but in general, they all focus on one of these three domains. So where does this leave our CrossFit Level 2 class?

 

The main focus of the CrossFit Level 2 class at CFL is general physical preparedness (GPP). The class is intended to be the basis of your training, giving you the opportunity to then specialise based on interest, training needs, or sport specific training. Therefore, our intention in each and every class is for you to learn a cool skill, build your strength, and have a hard, yet fun, WOD.

 

CrossFit separates itself from other high intensity training methodologies in that it requires skill acquisition. If you are just starting CrossFit at CFL, we will automatically direct you to our CrossFit Level 2 class, which will help you to acquire the necessary skills and strength as you develop your metabolic conditioning. After several months, you may find that you need to go on a strength programme or improve your Olympic Lifting to increase your performance in the main class. In these cases we would direct you to our specialty Powerlifting, Olympic Lifting, or Heavy Metal classes, which follow periodised strength programmes. Alternately, you may find that your gymnastic strength or skills lag behind your weightlifting ability, in which case, we’d direct you to our large array of gymnastic classes. What separates us from other gyms is that you have the freedom to tailor your training to your specific interests and needs.

 

CrossFit Pyramid

 

Therefore, we have come up with the WEEKLY blueprint below for our CrossFit Level 2 classes:

 

Strength/Skills:
2x Gymnastics skills/strength/complex
2x Olympic lifting strength/complex/technique
2x Barbell Strength
Other day will be taken up by longer WOD

 

WODs:
1x Benchmark (rotated on schedule)
1x Longer WOD
A good variation of AMRAPs, EMOMs, for time, for reps/intervals, for quality etc.
1x Partner WOD
Variation in time domains, rep schemes and weights
Not have more than 2-3x repeat movements unless for a specific reason

 

Rest Days:
Rest days are crucial in allowing you to recover, make gains, and avoid injury. As a gym, we encourage you to take rest days as you need. As we are based in London, with many busy clients working off their own schedules, we run a rolling programme with no rest days. This means that it’s up to you to plan out your training. We have endeavoured to randomise the programme such that, for example, if your schedule requires that you can only train every Monday, Wednesday, and Friday, you’ll be getting a diverse array of movements and WODs. Every Monday, therefore, will not be a squat day or a “long WOD day.” As ever, all our coaches are at hand to help you structure your training and rest based on your goals.

 

RX/Scaled: What does this mean?
RX is a term used by doctors in the US to prescribe medicine. In CrossFit, it means the athlete performs all modalities using the prescribed weight and reps. In practice, the RX weights or reps are what we expect our top athletes to be able to perform. Depending on your sporting background, it could take a year, two, or longer to reach this level. We will also provide a “scaled” guideline. These weights are a benchmark for athletes who have the basic skills, technique, and strength to complete WODs efficiently and safely. Depending on each athlete, it could take somewhere between 0-6 months to reach the scaled weights/reps/movements. You may find yourself stuck between Scaled and RX in some WODs and this is perfectly fine. The more you train and discover your athletic capabilities, the sooner you will find where you lie. Our coaches are on hand in every class to help guide you in this process.

 

It goes without saying that the above follows a common sense policy. You may find that not all the above criteria are met, and that could be due to many different variables and factors. For example, in the run-up to The Open we might have Open-specific training, and then other months we may have little challenges to keep everyone on their toes. So be on the lookout for these developments! Keep in mind, if you attend our CrossFit Level 2 class consistently, you will increase your work capacity across broad time and modal domains.

 

Coach Nick