Tag

Bethnal Green Gym E2 - CrossFit London

If you don’t get a pull up, no one will marry you

Once you have a few pull ups, it’s ‘easy’ to keep adding to them. The real hard one is getting that 1st pull up. After too many years hanging around and teaching in gyms, here is my ” how to do it” guide based on an original article  here

I hope it helps.

If you have no pull ups, here are some essential things you must do:

      1. Get a pull up bar at home. I’d say this won’t guarantee success, but not having one at home will guarantee failure. Do not rely on getting to the gym, or to us for that matter. Also it’s a private matter between you and the bar: basically you have bar “issues” and sometimes its best to deal with “issues” in private. This  pull up bar is often recommended  JML Iron Total Gym Upper Body Workout Bar
      2. Understand that a pull up is not a rubbishy exercise like all those silly pilates wiggles and squirms that you do. Pull-ups are a predictive happiness test. If you have no pulls ups  no-one of quality will want to marry you. If you refuse to get that first pull up, stop reading this and go and get some cats. That’s all you will be good for. If you say ” I don’t have a pull up, but Im married” my answer is stark. “You could have done better”!
      3. . Look honestly at your weight. Pull-ups will be harder to get if you are over-weight. That does not mean you wait until you are the “right weight”. Get going now. It will be harder, but as I often say: “you ate it, now hump it”.

(If you are overweight don’t set yourself the task of losing a few pounds before you do anything; start living your life now. If you are overweight, and are miserable because you are lonely and boyfriendless/girlfriendless/ loverless, put your details up on the raunchiest BBW site that your morality can stand, and hold on to your hat! Big girls and boys are always in demand. You can only lose weight if you are happy. Fending off would-be lovers with a stick is a very practical and measurable marker of happiness. Sitting at home feeling fat and ugly, makes you fat and ugly. Sorry, that not really about pull ups is it.)

Let us begin…

  • Objective 1: can you hang from the bar with your palms facing towards you (for those in the know, this is the ‘chin-up’ grip that’s a bit easier to begin with)?
  • Objective 2: can you hang a bit longer?
  • Objective 3: can you hang a bit longer than objective 2? (can you see where this is going?)

To save a lot of time, can you get to hang on your bar for 10 seconds? When you can, shout “woohoo” (loudly so as to annoy your neighbours) and start on working out how to do your first negative.

You’re first what?

Well in highly technical terms, right, there’s the pulling up bit (right?) and then there’s the lowering bit.

Innit?

At the moment you are not strong enough to do the pulling up bit, like, but if you were kind of already up there, maybe you could, er, lower yourself down a bit?

Alright!

Does sort of rather beg the question of “how do i get up there?”…

Well here is the Andrew Stemler “Getting it up guide” (apparently this is a good title that always sells):

      1. Jumping. Grab the pull up bar but instead of trying to pull yourself up, jump up so that your chin is above the bar. This can be easier said than done
      2. By standing on something. Just stand on something that is high enough for you to start out in that already-pulled-up position. A bench, a chair, whatever. Anything you can use as a mini-ladder would be perfect. Perhaps even a mini-ladder?
      3. Stand on something “version 2”.  Grab the bar and make your loser boy- or girlfriend  (perhaps the one you got from the BBW site) grab your ass and push you up

Now, once you’re in that top position, you’re ready to do the negative part of the pull-up. So, lower yourself down as slow and controlled as you possibly can. Focus on keeping really tight. I don’t mean “refuse to lend people money or get drunk”, I mean “have lots of tension in your body”. Squeeze (your own) bottom together. Brace your abs, squeeze your legs together.

Your first lower (we will call it negatives from now on) will either be agonisingly slow and hurt like hell, or you will fall straight through as you discover you have no strength at all.

Once you have lowered yourself, pop off the bar and reflect. Negatives are very taxing. You need rest between each one and you should never do more than 6 to 8 in a session.

So here is you beginner “CHIN-UPS FOR HAPPINESS” programme

Day  1: neg, neg, neg, neg, neg ( 120 secs rest between each negative)

Rest a day ( drink, eat cake, take all sorts of drugs. Smoking is especially good for you these days as it gets you out in the fresh air

Day 2: neg, neg, neg, neg, neg (90secs rest between each negative) It’s the same but with less rest!

Rest a day (put your own joke in!)

Day 3: neg, neg, neg, neg, neg (120 secs between each negative)

Rest one day

Day 4: The next workout needs you to get that loser boyfriend/girlfriend again. Basically they are going to try and help you pull yourself up and down. They get behind you, grab you…somewhere….(experiment) then they assist you to do….three sets of as many reps  as you can with 120 seconds between. So they grab you, and haul you up and down as many times as you can. Could be 1, you could do 2 or 6. The set is over when they cannot push you anymore, not when you feel like it. You will want to stop early as it feels as it you are not doing the work: in fact it’s mainly you.

Rest 120 seconds. Do it again 2 more times.

It’s my way of getting your body to see what the actual task is. No, a lat pull down machine is not a good substitution.

But, what if you cannot get anyone to help you? Well thats beyond this article: but ideas could be to go next door and bug your neighbour, call up your ex-wife. Perhaps the guy selling the Big Issue fancies a couple of quid extra. Get creative, and find someone. Join a religious group and offer to host a scripture reading and slip your set in before you start as “movement prayer”

Rest 2 days.

Day 5: neg, neg, neg,neg, neg (90 secs rest)

Rest 2 days.

Now it’s the big test. Get someone to help you do 1-2 easy, supported reps. Rest for 2 minutes. Then do your 1 chin-up (woohoo!) or hang there trying for a full 7 seconds. Then with 120 seconds rest neg, neg, neg.

If you get that pull up come and talk to us about getting more. If not return to the beginning and start again. If you are very weak it could take many passes through to get your first pull up. But this regime works.

Feel free to suggest improvements or funnier/ruder quips to comments.

My Name is Andrew Stemler and I’m a personal trainer  at CFLDN in Bethnal Green E2

CrossFit Legends: It's never too late to get off the couch

18893445Recently the news has been full of stories of older people improving their health by taking up sports, dance and other physical activities formerly associated exclusively with the young. CrossFit London is proud to be doing it’s bit too with the “Legends” kick-off class for men and women in their 50’s and older.
Read more about CrossFit Legends here
Book your space here.
It is well known that exercise has enormous health benefits, and I encourage you to read this CrossFit Journal article by Lon Kilgore on the subject.
To quote:
“It is never too late to get up off the couch and start training to improve strength, endurance and mobility. Although each of these elements of fitness is exquisitely developed by CrossFit training, any system of exercise can be used as long as it is progressive and improves fitness in some aspect.
When an older adult starts training, the results can be spectacular. Strength levels can increase by 23 percent in as little as 12 weeks, even in those up to 92 years of age. Endurance levels can increase by 16 percent in as little as four months. Mobility can improve, too, with a significant 62 percent reduction in falls seen after a year of training. And when we bundle those outcomes together, we find that not only are physical function and quality of life improved, but creating fitness in older adults also cuts the risk of disease and death significantly.
Simply put, the concept that older trainees cannot adapt to training has no merit. Similarly awed are recommendations that older trainees aspire to only the lowest levels of physical activity— the bare minimums. If higher fitness is related to lower disease and death rates, then we should use methods that create those levels of fitness.”
So make 2018 the year you started at CrossFit London and began changing everything for the better.
Any further questions, email kate@crossfitlondonuk.com
We can’t wait to meet you! Sign up now by clicking here.
 
(Grateful thanks to Mike Warkentin of CrossFit 204 for permission to use original images from CrossFit204.com)

The L-sit (part 1)

Unless you live full time at a CrossFit facility, the chances are you need to do lots of extra home and office practice and learning. Over the next few blog posts, we want you to think about, learn and practice the L sit.
Greg Glassman discusses the L sit here
To start off you need a “knee tucked in” version:. Get a stable chair, and with straight arms try and lift your bottom off the seat  ( and feet off the floor: Obvs!!). In the early stages it’s a bit of a balance cheat, but still worth doing.
Notice how your bottom is behind your arms. You need to distribute your weight to get the balance. At this stage, your shoulders are stooped and your back rounded, but your abs are tight. Aim for a balanced attempt then shoot for  10 -45 seconds.
Next progression tomorrow  ( but I’m more worried about  getting home to watch Game of Thrones so I may do the next post on Tuesday. You won’t die)
This is the type of cool thing you can learn at our fantastic gymnastic strength classes at our Bethnal Green Gym in E2
Thanks to Tatsuo Ishima of www.ATHLETTIS.com for the sketch
 

How to handstand walk

In case you wanted to crack the handstand walk, or at least understand all the training methods that lead to its mastery, we are running a 1 hour handstand walking class on Sunday 20th August 2pm  to 3pm at 9  Malcolm Place, Bethnal Green E2 0EU
Book it here
Everyone who can kick up to a handstand and come down safely is welcome. It needs to be more than leaning against the wall I’m afraid.  Members, non-members and members of other Crossfit boxes  are welcome
This is charged at your normal class rate, so it’s probably £15 if you buy a single session pass, but less if you have a monthly membership.
If this is a bit too much of a step for you, and you want  to work your gymnastic skills up in the future,  please check out our  adult gymnastic  classes here
The class will be taken by Sadiq. Ideal for all  CrossFit competitors, and for those who love learning cool skills

Adult gymnastics: we deliver dreams

Almost everyone wants to be a gymnast, or at least do a back flip off a bar top in Ibiza. Imagine being in a park with someone checking you out and  simply kicking upto a handstand, holding it, and coming down.
How cool would that be?
At the adult gymnastic sessions in Crossfit London in Bethnal Green E2 , we deliver you the cool things you want. If you have never done gymnastics before ( if you are 18, or 35, or 45, or 60) you’ll be taught in our level 1 classes, how to handstand,  cartwheel,  forward roll, and jump. AT our level 2, you’ll join our level 1 graduates, former child gymnasts, dancers and trickers in learning the drills that will get you a front and back handspring, a front and back tuck, and a round-off. Once you nail those,  it’s off to level 3  to try and glue them together (round off into back flick etc) . Obviously, there are kip ups, and tricking skills to be picked up on the way.
Gymnastics is often only taught to the super talented.  We take everybody as long as you accept you probably won’t be in the Olympics,  but gosh, your kids will be impressed. Imagine that stupid person at work,  raving about going to a spinning class, when you show them your back flick video.
Book your 1st class now
 
and if your kids are nagging you, we do Kids Gymnastics too read all about it here
All our classes are at Railway arch 3 Gales gardens E2 0EJ, 2 mins from Bethnal green tube (we are underneath the elevated section of the railway.