800 gram Challenge

Fruits and vegetables are a great source of vitamins and minerals. Fibre for a healthy guy = happy and healthier you.

The power of the nutrients can reduce your risk of heart disease, stroke, and some types of cancer.

Even though we know the benefits of eating fruits and vegetables, 72% of the UK population don’t meet the NHS daily recommended portion of fruits and vegetables. Let’s change that!

We at CFLDN have decided to give fruit and vegetables a little nudge into the spotlight.

Lead by our Nutrition coach,  Juan @juanthecoach and inspired by the 800gmschallenge created by EC Synkowsky, we are going to start a 12 day nutrition challenge where there are no restrictions, no food is off limits, the only thing you need to do is add 800gms of fruit and vegetables to your daily intake.

This challenge is free to do and if you know someone that can benefit from this please tag us.

Kick off will be the 1st of February, don’t worry if you don’t have a scale you can still take part in this. Get in touch with Juan for any Q’s.

Grab that wonky potato or wobbly carrot and join us in promoting a plant revolution!

When it comes to nutrition and healthy eating or your relationship with food, Crossfit London has your back


How you manage stress is crucial.

If you ignore it and continue to eat rubbish, blot out your pain by booze, and continue to do “stupid stuff” (just for another hit of adrenaline), eventually it will drag you down.

Most chronic conditions have a stress connection. Stress rips relationships apart!

For now start thinking about what are the good things you can do to relieve stress, and what are the things that make your stress even worse.

Here is a handy infographic to nudge you along

If you want help managing your stress, see what we can do at Crossfit London to help you. Why not  get in contact

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Mindset, mindfulness, and for that matter “Mcmindfulness” is all the rage. If you are teaching sport or cleaning and  jerking, or kipping your way through your pull-ups  and you don’t say “mindset” at least once you are very naughty.

However, before mindset, specifically Mindset as defined by Carol Dweck became the thing, we used to also talk about attributions!.

The following is  from Andrew Stemler’s blog post “Attributions

You are a self-fulfilling prophecy! Your early teachers, the trainers you have met, the sports you have tried and failed at  have pretty much taught you that you are weak, uncoordinated, and basically crap. So, when you look at the WODs we publish on the Crossfit London UK site, you must be thinking: “you have to be joking!  I can’t do that!”

How you account for failure and success and the feelings these evoke is the subject of attributions;  the perceived causes of events and behaviours. Theories about attributions focus on your perceptions and interpretations that affect your behavior.

The attributions we make about ourselves and others affect our behaviour.

If you cannot snatch (an Olympic lift) you would behave differently depending on why you think you cannot. Perhaps you don’t know how, or need more practice; in which case you may attend a Crossfit London UK skill seminar. However if you think it’s because you are weak and too uncoordinated to learn, you could simply give up and go back to a leg extension machine in your local fitness centre. The attributions you make about others also effects how you feel about them. If you watch a classmate attempt a snatch, how you perceive their attempt will be different if you think they lack the strength or that they are lazy!

Weiner et al (1974) has been credited with bringing attribution theory to prominence by developing an attributional theory of achievement behaviour. He specifically felt that the difference between high and low achievers is the difference in attributional patterns (or how you think about stuff)

According to Weiner, if you had to assess why you screwed up a workout, or came last in the Crossfit games, your explanations could fall into one of 4 categories: ability, effort, luck, task difficulty.

However these four categories are not the critical aspect, the locus of causality (where the “blame” lies) and stability are the two essential dimensions.

The locus of causality can either be internal or external, ie ability and effort are internal,  luck and task difficulty are external. Are these stable?  Your ability is stable, however your effort is unstable and can vary from workout to workout: luck, unstable.

Later Weiner added a third dimension; controllability. Some factors are internal, but not very controllable, ie aptitude and natural ability.

Often people make internal attributions for winning and external ones for failure. In team sports, external attributions normally seem to come from the losing side (lucky breaks, officials’ calls, weather). The tendency to attribute success internally and failure externally can be seen as setting up a self-serving bias. If you complete a workout faster than classmate, you would prefer to think that your extra effort won the day, not that your rival was ill that day.

Weiner suggests that the internal/external dimension can correlate to feelings of pride and shame, with the internal attributions provoking stronger feelings: you take a greater pride in a victory you earned!

The stability of these factors also has an effect: a stable attribution leads you to expect the same outcome: if you have failed in the snatch because you it’s too complicated for you, you can expect the same results in the future. The controllability of the factor affects our moral judgments: we praise those who give extra effort and dislike those who shirk.

However, the results of the studies are confusing. Some have identified winners as internally stable and controllable, others that winners make more stable and controllable, but not more internal, attributions.

Spink and Roberts (1980) showed winners made more internal attributions, more importantly they actually found two types of winners satisfied, and dissatisfied winners who felt the victory was too easy. Satisfied losers attributed losses to task difficulty, dissatisfied losers looked to their own low ability. Essentially, McAuley(1985)  found perceived success to be a better predictor of internal stable controllable atttributions than objective success.

Attributions and Emotions.

It is quite popular to link attributions and emotions. Weiner identified outcome-dependent emotions (associated with actual outcomes)  and attribution-dependent emotions (the reason for the outcomes)

Work by Biddle ( 1993) indicated performance satisfaction (or subjective appraisal)  is one of the best predictors of emotion, and that attributions play a role.

Dweck (1978)  (before her Mindset book fame ) deploys attributional theory in the field of learned helplessness.  We all come across those individuals ( do you think this of yourself)  who “know” they are slow, uncoordinated, and too un-athletic to take part in sports or get fit ( or Crossfit) Here we can help by making these people attribute their failings to unstable, controllable factors including a lack of practice, instruction, and techniques.

In reality, at Crossfit London, we find that many people who have been dismissed as weaklings, or overweight, uncoordinated failures can often make substantial improvements in performance and fitness. Our focus is to get you to work on those things you can control, and make stable; we do our best to get you to forget the vicious labels that incompetent sports teachers and trainers may have lazily given you. Our teaching is made progressive so that we can take beginners and make them skilled performers. Our approach will get the best out of your efforts and enhance your feelings of personal control.

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The hidden mindfulness regime!

Physical training at Crossfit London has always been a fantastic mechanism for delivering mind training and mindfulness,  although we don’t often brag about it.

We have discussed “flow” elsewhere, in this article, we look at Dweck’s Growth Mindset concept and the way in which it relates to Seigal’s  “Window of Tolerance” idea

At its most basic level, many people come to Crossfit London so unfit and unskilled that starting a Crossfit journey seems impossible; However, both our clients and our coaches share a growth mindset. A growth mindset ( as popularised by carol Dweck)  praises the work you do and acknowledges that every skill and challenge we set can be mastered (check out our fundamental programme).  Implicit in this theory is the idea is no such thing as a gifted athlete, merely one who has studied for longer and trained harder than you. Athletes who come to CrossFit with a  fixed mindset often believe their performance is simply the result of natural fitness and gifted ability can often be undermined by failing to believe work is the secret. BTW. Work is the secret.

To effectively use CrossFit London for your mind  training, you need  an understanding of the Window of Tolerance  as  discussed by Seigal

The “Window of Tolerance” (Ogden, et al. (2006); Siegel, 1999) is the optimal zone of arousal where you are able to manage and thrive in everyday life. Siegel & Bryson describe this as sailing within a river of well-being where we are able to respond to all that comes our way without getting thrown off course. We cannot control the wind, but we can manage our sails!

When we are outside of our window of tolerance, our nervous system responds by going into survival mode – fight, flight, or freezing. We can either feel overwhelmed and go into hyper-arousal or we can shut down and go into hypo-arousal. Our window of tolerance can be narrow or wide and is different for all people and at different times in our lives.

For many clients, a Crossfit workout is active meditation which helps them develop their window of tolerance. Each workout presents an effective method of being non judgementally in the present rather than being lost in thoughts about the past or worry about the future. Workouts that require the manipulation of heavy external objects, or the application of skill, requires you to “be there”.

Many of our workouts push clients outside their comfort zone: from aerobic into an anaerobic state. This means they directly experience body sensations, emotions, thoughts – whether they be pleasant, unpleasant, or neutral. Bring there is crucial. This starts the process of regulating emotions and riding the waves of intensity.

Technically tricky workouts in a high-intensity environment teaches us to learn to respond, rather than react to or avoid difficulties.  The manipulation of weight and the scaling of moves help us to relate to ourselves and others with kindness, warmth, and compassion. Using the wrong weight and scaling is an ego running out of control. Go too heavy and you end up with a fight or flight reaction,  Going too light, you run the risk of  dropping into a hypo-arousal state

Mindfulness is present moment awareness. It means paying attention to our thoughts, emotions, and feelings in the body as they are happening and adopting an attitude of curiosity and compassion.

You’ll enjoy your next workout!