Category

Yoga

New weekly Yoga for Crossfitters class

Hey team,
Your Crossfit coaches help you get swole, now it’s time to get flexy! Come and join me on the mat for an hour on Tuesday mornings at 7am, starting Oct 10th. I’m stoked to meet you guys & gals!
Who am I?
I was brought up in Bavaria in the Southeast of Germany and have been living in the Big Smoke for the past 12 years. When I’m not working in my job as a quality manager in construction, I try and spend as much time outside as possible. Hiking, riding my bike, my skateboard, climbing, running the occasional obstacle course or endurance race – I’ll take anything over sitting on my arse in front of the telly! Crossfit helps me get into shape for my endeavours, while a regular yoga practice helps me stay supple…and keep a level head!
Christine_MvL
How did I get into CF?
I was looking for a type of training to help me get stronger and level out a few board sports-induced strength imbalances. So initially I started doing CF to help my skateboarding. Needless to say, I’ve never looked back and am now increasingly gravitating towards putting that fitness to good use outside of the gym and testing out that general physical preparedness!
Christine_KnK
Random fact?
In January I rowed the full marathon distance of 42.195m on an erg unbroken in 3:30:08, for no reason other than that I wanted to, after racking up nearly 240.000m prior. Hit me up at christine[at]crossfitlondonuk.com for tips on distance rowing or if you’re keen to find out more on how to prepare for, and get through this kinda thing.
Christine_Row
Why yoga?
Um, why not?! I could write a novel on the many physical and mental benefits and why I think everyone should be doing it!
Keep your eyes peeled for upcoming posts on how a regular yoga practice will positively impact on your performance at the gym. Meanwhile, you can also head over to my website at www.yogishapes.com to find out more about me and my philosophy.
Falka_Plank
I’m just not down with this new age hippy shiz…and how do you even ‘radiate from the heart space’?!
Oh good, cos neither am I! My classes are primarily built around specific muscle groups with a strong emphasis on alignment and anatomy. I do believe in mindfulness as an extremely powerful tool to improve performance, especially if you’re competing or generally enjoy pushing your limits. The word yoga means to yoke, or to unite, and through the practice of asana, the physical postures, as well as pranayama, a variety of breathing techniques, we aim to establish, and strengthen that mind-body connection. However you won’t find any flowery language, chanting or incense in my classes. What can you expect then?
A friendly space where every body is welcome – my yoga classes are suitable for all levels, so don’t worry about not being flexible enough! Just as in Crossfit, modifications are available for the postures and I will offer hands-on adjustments to help you get the most out of your practice. Don’t knock it till you’ve tried it!
bhujapidasana
Favourite workout?
Small:
3 RFT – 1k row, 50 burpees, 50 box jumps @ 24″, 800m run
Favourite dessert?
Banoffee pie!!!
My weekly class will run at Gales Gardens on Tuesday mornings from 7-8am, starting Oct 10th. Book in here to get your stretch on!
Christine_Leake_St
 
 

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

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.

 Calm

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.

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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

Is Stretching Supposed to be That Painful?

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Pain. It’s the big thing that draws people to getting flexible but one of the main things that keeps us away from stretching. 

So is pain in stretching a good thing, and if so how do I get around it?

Number one is to understand there are two kinds of pain. ‘Burning’ pain you feel while stretching is good. Think of it like going to the gym or doing a Crossfit WoD – you hurt the day after, right? It’s a sign of your muscles rebuilding stronger – or longer in the case of stretching – after they’ve worked hard.

Stabbing pain you want to avoid. If you’ve broken a bone, twisted something or dropped a plate on your foot you know what I mean.

How do you keep it to the good pain then, and make even that as comfortable as possible?

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1. Breathing. The deeper you breathe, the more you relax, and relaxed muscles get more flexible with less burning pain – think of it as giving your muscles what they want. Less fight = good news.
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2. Distraction. Have a conversation with your stretching partner, watch TV, it helps focus away from the pain, and reducing focus on pain tends to reduce the pain itself. Plus any excuse to catch up on Netflix I could go for.
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3. Listen. To your body. Go slow, if your body wants to open up today, it will. Pushing to far too fast turns stretching pain into stabbing pain = ton muscles = major setback to your flexibility. 
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4. Position. Stretch in a way that doesn’t damage joints, experiment or ask an expert for advice.  

Stay smart & stay safe. Felix