Categorized as: Mobility

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 for the sketch.

Listen and Your Gains Speak For Themselves

Listen to your body.

It’s the one thing we athletes hate to hear.

“What do you mean I have to take a week off training?”

“Training too hard? But otherwise I’ll never make the comp next week!”

But there are some times when listening to your body, and with the partner you work with, will send your results sky flying.


Getting flexible is a perfect example. You’ll remember in a previous post we talked about how ego is your worst enemy in flexibility. If you want to get flexible, you need to ignore that voice in your head saying, “just push a little further, we’re almost there.”

That’s where listening to your body is a great help. Here’s what you do:

  1. Go into your stretch, hopeful, optimistic, expecting to go further than before – but not worrying if you don’t. Not being ATTACHED to a result.
  2. Keep calm. Carry on. If your body wants to move, let it move. If not, just go with it, relax, wait until you get that signal.
  3. If you’re going into a deeper stretch and your body tells you to stop, listen. Slow down, ease off, stop, come out if you have to. Remember it’s not just doing things that make us flexible but not doing things that make us inflexible.


Same goes if you’re the partner stretching someone else. Your partner might look calm, in control, making good progress. You want them to go further, for their sake as much as anything.

This is where communication is key. You as the partner doesn’t know how they are feeling. Get them to talk with you, give you feedback. If they reach their max, go with it. Calling quits saves injuries, pulled muscles and leaves you both fighting for another day.

Flexibility comes bit by bit

So remember:

  • Flexibility, or any gains in training, come bit by bit. Millimetres in a stretch add up
  • Go with the flow. Listen to your body. If your body wants to move, that’s great, if not, that’s OK too.
  • Communicate with your partner. If it hurts, tell them. If they’re going too fast, tell them. Sometimes it’s what you DON’T do that get’s you furthest ahead

Clean up your back act. For free!

It’s been a hard back week at CrossFit London. Most of you use your backs well, moderate your loads and maintain a tight core when lifting, meaning deadlifting isn’t an issue.

If deadlifting is an issue, it’s normally traced down to a lack of what Stuart McGill calls ” back hygiene”.  Poor back hygiene means you use your back when lifting, all the time! You also abuse your back every day, by slumping and slouching ( or overextending). I t could also mean you are ok, but you cannot control yourself in a WOD. You’ll pile through in a workout no matter what your body is telling you ( it’s ok, I did this too, but,  it’s tough being an asshole isn’t it!)

I’m an expert in this area because, for years, this is what I did.  Zero back hygiene. My back took everything I  threw at it. Until it broke.

If you have back pain, there are 5 key mistakes you probably make. I made them all

1) Having a slumping place. That’s the place where you mold furniture to the worst position for your back, and you slump there for hours.

for the record, here is my slumping place

2) I went searching for physio’s,  therapists and experts to fix my back. The reality is that they all fixed it.  I just went right on home and screwed it up again

3) I failed to take responsibility: I blamed CrossFit for setting the deadlift, furniture manufacturers for making soft sofa’s, girlfriends for buying soft sofa’s, the door of our flat being wide enough to allow a soft sofa into my life. I also loaded stress, poor diet and worry into the mix, to get top quality pain, I certainly didn’t moderate my exercise: anger drove my deadlift up to levels that would guarantee to destroy it.

4) A refusal to do the “guaranteed to work” boring therapy exercises

5) A refusal to realise that I was a “backaholic”. That I loved slumping and  I liked that sickly sweet pain that comes with 8 hours of hanging in your back. I think I also liked the sympathy I got, but that’s awful to confess (in fact, I’m going to edit that confession out).

The good news is this: unless you have back plague, or a demon has possessed your spine,  you can fix your back. Back plague, demonic possession otherwise known as  Red Flags are here: if you have these symptoms, you do have a medical condition (or a demon)  and you need help fast.

But, unless you are in the tiny minority who has something really wrong with their back , your pain is down to you, and you can fix it if you want or can be bothered to.

If any of our members are remotely interested, we will  go through the skills and drills  you need to fix your back on Sunday 16th July at 10.30am in the back room at 9 Malcolm Place E2, for free. The class “back hygeine” is on the booking schedule. You should be able to book in and the system won’t charge you!

Don’t worry about me!  If no one shows, I’ll drink coffee! After all, I’ve decided to manage my back. I’m so over needing it to hurt