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CrossFit London & CrossFit SE11 Christmas Party 2017

XMAS table 3

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.

Strongman Conditioning

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CrossFit London has one of the longest running and best equipped Strongman classes in London. You’ll be hard pressed to find another facility that has atlas stones, sleds, prowlers, axle bars, logs, handles, kegs, T-bars and ropes all under one roof, and then add to that all the usual CrossFit equipment to boot.

The problem, however, is that we make you jump through a lot of hoops before you’re able to participate (8 Level 1s in total!). Eight hours is a lot of investment of your time and money to be able to attend our Strongman classes.

IMG_8244Strongman in simple and we’d like to keep it that way: awkward objects, over distance, quickly. So we’ve decided to simplify the process.

First, we’ve done away with the Level 1.8, and instead will be incorporating fundamentals teaching into the classes.

We’re also getting rid of the “Level 2” label, which means you don’t need to be a CrossFitter (or complete our Level 1 classes) to join in. Just like MetCon, anyone can drop in and you can bring your friends to try out a class.

Finally, the name and format. In the new “Strongman Conditioning” classes, expect all the same awkward, gassy workouts (those who have done the CrossFit and Strongman beginners, may be able to go a bit heavier) but you’ll all be doing the same workout. You won’t find Olympic Lifting, high-level gymnastics IMG_7662or things which take a lot of drills before you start; that means classes will run faster, with more hard work crammed in.

You can join in the classes with Carolyn on Tuesday at 18:30 or Saturday at 11:30 with Kat. Any questions, feel free to e-mail: support@crossfitlondonuk.com.

 

You too can get the splits… by starting where you are

Side splits or box splits are something everyone wants, but seem impossible to get. But not anymore.

When looking at a far off goal it’s easy to get disheartened. We keep telling ourselves, I don’t have it, why don’t I have it, this sucks etc. I should have the splits by now!

The first step is to ask yourself, what level am I at now? And accept it, be OK with it. If you start where you are you can progress smoothly, safely. Trying to jump in at a level that you think you SHOULD be leads to pain, poor technique, bad habits and worse case injury. Makes sense?

OK, back to the box splits. So you’ve worked out your level. Now it comes to choosing the right progression.

 

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The Butterfly

Sit down with your legs loose in front, then pull your feet in, soles touching, knees out and as low to the floor as possible. All of these progressions employ the ‘squeeze release’ method – come along to a flexibility class to find out exactly what this is.

Your partner stands behind and applies pressure on the knees using the squeeze-release timing. By standing as above your partner is able to use bodyweight to apply more intensity with less effort. Because in flexibility we like to be lazy.

 

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The Butterfly

We’ve got a little menagerie going on here. If your knees are touching the floor in the butterfly, it’s time to move onto the next progression. The them for this one is 90 degrees. Kneel on your hands and knees with a 90 degree angle at your knees, hips, shoulders and elbows. Then start to move your knees apart, keeping alignment. Alignment is key in flexibility for reduced injury, pain and to save years correcting bad habits. Sounds good?

Your partner applies pressure at the lower back or top of the thighs in the squeeze release method. Your goal will be squeezing your knees against the floor while they keep you pinned down.

 

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Butterfly – Blocks

Increase intensity further on blocks. Same pointers apply as above.

 

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Inverted Box Split

Final progression. Sit up close to the wall so you are literally sitting on the wall and your legs go up vertical, back on the floor. Then open your legs out in a scissor motion, knees locked. Stay loose and relaxed. Your partner applies pressure either to the calves or thighs – if you get pain in the knees then thighs are better. Go easy with this one and speak up if your partner is going too far as it’s a very intense stretch. Make sure you come out of the stretch slow as well or you will be walking like John Wayne (which may happen anyway – hey, he was kind of cool.)

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Pretty much anyone can get a box split if they WANT it bad enough – yes you too. It’s all about doing the right things consistently.

If any of the above sounds confusing, book into a flexibility class and I’ll be happy to help out.

Felix

Problems with your kipping pull ups and Double unders?

kipping and double unders

There are 2 skills you need to excel in a CrossFit class.

They are the kipping pull-up and double under’s.

To be honest, to learn them takes a while.

However,  that learning needs to be based on several drills that you need to know. Once you have these drills, it’s sort of easy!

Knowing the drills helps your self-practice,  and you’ll get more value out of the  Crossfit London warm-ups, where we drip feed skills practice in every mesocycle.

However, drip feeding individual drills can be helped if you can see all the skills in a single session. It also helps the coaches who don’t have to teach from scratch in an action packed class.

On Sunday we have a special “1.9” session at 9 Malcolm Place  E2 where you’ll be taken through the basic kipping drills and double under procedures.  It will boost your performance and is as good as a PT session ( just shared with 7 other people)

THE SMALL PRINT: you must bring your own  skipping rope

As an aside, if you have an i pad you can get our special double under  App for free.

This class is on the booking system for this Sunday at 10.30 am. Click here to book your space or visit the MBO  booking system.

If you cannot make this session,  why not approach your favorite trainer and organise a PT session?

Subject to take up, this may become a regular class!!

In the meantime: LEARN THE DRILLS, GET THE SKILLS

Sorting out wrist pain

tim wrist pain

Wrist pan is awful and frustrating. It makes  you sit out workouts  you  know  could thrash, but cannot,  because  the moment your wrist bends back (extends) you are in agony. It also hurts. Hence the use of the term, PAIN.

 Here are several avenues for you to explore with our trainers to sort this issue out.

1) You probably  need to do more mobility work in your upper back: get to see anyone in the mobility  team (Kate Pankhust, Sui Wong, Jenny Nim ) they all know that the  nerves that come out of  your spine can effect the way your wrist feels.  Knots in your upper back, thoracic immobility can really hang nerves up. Read this interesting article and get a session booked with them .Obviously they will look into your naughty rotator cuff,  further down your arm, your forearm and your wrist .

Obviously if you’ve been diagnosed with a contagious neck  and upper back eating illness and wrist plague,  take your doctors advice. However,  if you suspect that years of hunching over your computer has locked up  your upper back, get it mobile. Obviously shoulder, arm and wrist massage,  needling , flexibility , taping, retraining can all help.

 2) All our training team  can get you to strengthen up your firearms: Strengthen the flexion of your wrist, think wrist curls and squeezing tennis balls. Preferably your own.  Think , strong forearms, think Popeye forearms.  Our trainers will tell you how!

 3)  In class, reduce the amount of time you spend in  wrist flexion ( think  push up position).  Think about push ups and burpees  on dumbbells or paralletts, . We bought them , you should use them

 4)  Crucial ! Get a review session booked  with one of our amazing trainers and sort out your front squat, your push press and  your thrusters. The key to driving stuff off your shoulders, without wrist pain,  is a violent extension of the hips first and WHEN THE BAR IS MOVING , and only then ,  you  get your  full hand around it and you  press.

If you start your press  with your hands before your hip has kicked into the bar, you are simply driving the force into  your wrists, and slowing a powerful awesome movement down. Get your coaches to review. If you have wrist pain, this is probably what you do.

 If you chat to most of our trainers, I’m fairly sure they can do a quick 30 minute PT for £20,  £25

 

WOD 23 November 2017

Strength:

Power cleans.

WOD:

3x rounds for time.

25x American KB swings (RX:24/16kg, Sc: 16/12kg).

50x air squats.

400m run.

 

Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 22 November 2017

Strength:

HSPUs & pistols.

WOD:

AMRAP 14.

7x toes-to-bar.

7x push-ups.

7x pull-ups.

7x push-ups.

 

Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.