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The 2018 CrossFit Open at CrossFit London

You can’t have helped but notice that the 2018 CrossFit Open is just around the corner. Here’s what you need to know about the 2018 Open at CrossFit London.
When?
The CrossFit Open runs for 5 weeks from Feb 22nd to Mar 26th. The WODs are released very early on Friday mornings and you have the weekend to complete them.
As previous years, Friday evenings will play host to the main event Open WODs. There are two slots to book into, an early and a late, but as per usual timings are at the mercy of Dave Castro and whatever he programmes. Don’t worry, we can be flexible if you need to arrive early or leave late.
Can’t do Friday? Not to worry, this year, we will have coached Open Gym slots throughout the weekend, which will be able to book into any of those to complete the workouts (or just use as you normally would if you don’t want to do the Open). At CFL, the Open Gym slots are all in 10 MP so lines on the floor won’t be an issue. The coach on duty will see to it that everyone is properly judged.
As there is no Open Gym slot on Friday morning (and we know a lot of you like to get it done out of the way and away from the big Friday night crowd), Kyle’s Fri 7:30am WOD class in 10 MP will be the only other Open WOD class on the schedule.
If you can’t make Friday nights or the Open Gym slots, the coaches will be available to book for special 1-2-1 PT sessions for £20 per workout. They will take you through your own mobilisation, warm-up, strategy, and coach you through the workout as they judge at a time which is convenient to you.
(NB: Friday’s Heavy Metal Club has been moved to Wednesdays at 19:30, so you can continue to follow the HMC programming and do the Open)
Final Friday and Social
As ever, the final Friday on 23rd March will finish with a social, awards and probably beer-pong, This year’s (totally optional) theme is ‘Drag Queens’ – or ‘Cross-dressing-Fit’.
We’re currently looking for a venue to move onto afterwards. More on this later.
Teams
Last year, you were sorted into teams. This year, your coaches will head up their own Tribes (sorted at random when you sign up).
If you sign up for CrossFit London, Mike, Joe, Kyle and Carolyn will lead teams (team names at coach discretion). To be part of a team you will need to be signed up for the Open on the Games Website, but you do not need to be signed up on the Games website to participate (you just need to book into the workouts).
Or if you sign up for SE11, Nick, Juan and Tim will lead teams.
Prepping for the Open
Between now and the 23rd February keep an eye on the blog and the Facebook group for news, updates, tips, and special events.
Email support@crossfitlondonuk.com if you have any concerns or questions.

TrainHeroic and Daily WOD Blog

Hopefully you’ve all had a chance to download our shiny new programming app called TrainHeroic. The reason we are investing a lot of money into Trainheroic is simple. It is one of the best user interfaces and most complete training apps on the market today. Mike has used this personally for almost two years and highly recommends it.

The purpose is not an online leaderboard. Although many of you may wish to use it for this function, the purpose is a more complete training diary. When you open the app there will be a section on coaches notes. This indicates the intended stimulus of the day. As members of a CrossFit gym, it’s very easy to get lost in the super high intensity and the number or reps completed. This is not how you get fitter.
Although this may blow a lot of people’s brains across the room, any training method has to be sustainable and if you come in and crush yourself day in day out, you will be gone within 16 months. That’s not a random statistic, that’s the average lifetime (fitness lifetime, you’re not going to die) of someone who undergoes high intensity training everyday.
The app has a section after you put in your numbers for the day whereby you can record how it felt, what went wrong and more importantly, what you learnt from the session. If you did not learn anything from the session, I won’t hesitate to ask why you’re here and not at fitness first. This means that you should be able to hold your coaches accountable for learning something, but it also means we get to hold you accountable for not performing bad reps, and wanting to improve.
Going forwards there will be a higher standard that you will be held to in your fitness endeavours and this app is to help you track and look back at your history.
You will see a section for numbers, please fill in everything that you know going forwards and for those that know their personal bests already, fill those in as well.
IF you do wish to use the leaderboard function, please make sure you are entering your data accurately, for a lot of people the leaderboard is not important but for those who take the competitive side seriously it can be upsetting when someone accidentally enters their data wrong.
Above all, remember that you are here to self improve, wanting to simply beat the person next to you over and over is just a desire to inflate your ego. Focus on yourself and build up the people around you.
That being said, we are going to be changing the way we deliver the WOD to you daily. As of Monday the 5th of February, you will be receiving an email directly into your inbox with that day’s training. We will be stopping the daily WOD Blog and the weekly spreadsheet in the FB group as we want you all to use the app. There will always be a minimum of one week’s programming uploaded in advance so if you need to plan out your week you will still have the opportunity to do this.
If for any reason you do not want to receive emails or push notifications you can flick the “Leave Me Alone” button in the Account > Privacy section of the app:
 

Coaches Mike & Nick

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)


 
 

CrossFit London's New Location: Update (3)

cudworthIt’s been a year since my last post on this issue, and I can only apologise for the severe absence of information since then.
Over the last year we have been in negotiations with Network Rail over our new lease and progress has been glacial (though not for a lack of trying on our part). At the time, it didn’t seem relevant or necessary to tell our members that “no progress has been made because of *insert tedious and seemingly insignificant construction detail* .” In retrospect, however, bad news would have been better than no news, so apologies for not having updated you sooner.
But, the upside of this all is that progress has at last been made! In principal, all the terms of our new lease have been agreed (this is what the last year’s worth of negotiations have been about) and we are just waiting for confirmation and then to take possession of the arches. We expect this to happen before Christmas.
On the new site, works are underway to restore power to the arches so that building can start. This means digging new trenches from the mains to the archways, which will take a few weeks. Additionally, Health & Safety and Construction Design and Management Regulators have been instructed to start their surveys, Architect plans have been finalised, and the Project Manager has been given build deadlines.
In short, assuming we can take possession of the new premises in the next 2-3 weeks, the first phase of the works (which is sandblasting the brick walls of the new arches) can start shortly thereafter, and we would expect to be operational by May!
At the moment it’s all fingers and toes crossed, as I said something astonishingly similar this time last year and here we are, still in Malcolm Place.
As soon as I have more information to pass on, I will do, and in the meantime please feel free to contact me with any questions you may have about the move.

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/
 

Exclusive hoodies for Autumn 2017

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

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

CrossFit London & CrossFit SE11 Christmas Party 2017

This year we’re heading to a new venue for the CrossFit London and CrossFit SE11 Christmas Party. On Saturday 16th December we’ll be heading to Hay’s Galleria near London Bridge for this year’s festivities, with a glass of Prosecco on arrival before a sit-down 3-course meal.

XMAS BBWe have the venue from midday onwards, food served from 13:00. At 16:00 the venue will need the restaurant area back, but there is a terrace bar we can move to afterwards before you head off and out for additional festivities.

Here are the details:
Date: Saturday 16th December

Time: 12:00 – 4:00 (food at 1:00)

LocationHays Galleria, Tooley Street, London, SE1 2HD

Price: £35

DEADLINE FOR ORDERS AND FOOD CHOICES: Friday 3rd November

Menu Choices:

Please send your choices via email with the full title (not just numbers) to either Joe or Chris.

Starter

  1. Sweet potato, parsnip, carrot and coconut soup (V)
  2. Pork, apple and calvados pate
  3. Glenarm organic smoked salmon
  4. Curly kale, roast veg and goat’s cheese tart (V)

Main

  1. Roast Turkey parcel wrapped in bacon
  2. Oven roasted trout
  3. Chargrilled sirloin steak*
  4. Roasted red pepper wrapped nut roast (V)

*Please specify how you would like your steak cooked. If not specified it will be cooked medium.

DessertXMAS pud

  1. Christmas pudding
  2. Salted caramel and chocolate tart
  3. Classic lemon meringue pie
  4. Cheese Selection

The full menu with descriptions can be found here.
Book here.