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bethnal green gym

Programming overview w/c 29 January 2018

WEEK 5/16
Programming for Crossfit London in Bethnal Green, E2 w/c 29th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Ring MU, TTB, push-up.
 
Saturday:
Pullups, bar MU, midline.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench.
 
FLEXIBILITY
 
Monday:
Shoulders/bridge/glutes.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest/bridge/hip flexors.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, inversions.
Level 2 – handstand hold/press, levers.
 
Wednesday:
Level 1 – midline, handstands, pullups.
Level 2 – handstand hold/press, flag.

and on the 10th week she rested.

Crossfit at Crossfit London, in Bethnal Green E2, is amazing for many reasons. One of the  reasons  is that our spread of classes and programming  delivers the full Crossfit prescription as  clearly  stated in the  Crossfit 100 words.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”
~Greg Glassman
In short if you are trying to “do” the full Crossfit prescription you: 1) regularly  practice and train the major lifts. 2) similarly, you (try and) master the basics of gymnastics.  3) Then you do some cardio, hard and fast, and then 4)  as if that’s not enough, you also use these elements to create workouts.
In fact most of our  Crossfitters do this almost everyday. In our level 2 classes we tend to have strength, skill and then a  WOD. Others do  our met-con classes back to back with our lifting or gymnastic sessions . Our level 3 and  team classes are really put through the mangle!
Thats a lot of work.
Now and then you need to rest. In fact every 10 weeks or so, you really need  either a week off, or make it a reduced week, where you cut the weight and intensity down.  For humanities sake if nothing else. Often we don’t need to prescribe this as holidays, busy work weeks, sometimes illness comes to the rescue and makes you rest.
However, if you have been smashing it for 10-12 straight weeks,  think about taking  a few extra days of rest!

Excellent saturday workout

If you were worried about your physical work rate and mental resolve, today’s workout at CrossFit London would have developed your capacity beautifully.
This session looked to develop your double under skills and your brute back squat strength. We tweaked and nudged your squat form towards excellence. We looked at lower back stability, neutral neck, and low bar position today. Some amazing back and neck saving improvements.
You can always tell you are a  CrossFit London session.  Our teachers watch you like hawks and are always feeding back to you and the group. about improvements.
It’s our hall mark!
Todays WOD in our Bethnal Geen Gym was  quite a taxing and relentless one
50 air squats
50 double unders
then 3 rounds  of 14 deadlifts and 20 bar hops
followed by 50 air squats.
then another 3 rounds of
14 deadlifts and  20 bar hops.
then onto the finishing sprint of 50 squats and 50 double unders.
With a bit of rest, the right supplements and a great diet,  that should set you up for Tuesdays Benchmark Cindy test.
Today was “no shoulder day” as we are possibly the only affiliate to balance our training regime. Bearing in mind you only really improve when you recover, it’s essential that you give your shoulders ( and squat)  a regular rest day, especially if you want to workout every day.
Well, the spirit in the class was excellent: everyone started nailing some awesome back squats, and the way the class attacked the   WOD was an inspiration.
Thanks for being there!

Crossfit London home work: the L sit (part 2)

Well, it’s part 2 of mastering the L sit and having fantastic abs.
I assume you have read and are attempting part 1. if not, read it here
Today’s instruction is really easy, building on part one, push yourself up into the air from your office chair, now, stick one leg forward and hold for as long as you can.
Weakness and inflexibility can mean the leg flops down, so long term, you need to do this more!
If it’s really really hard,  think of the improvements that are waiting for you!
This and loads more skills in our gymnastic classes at Crossfit London. Available at our Bethnal Green gym In E2. Click here for more info
Thanks   www.ATHLETTIS.com for the sketch
 

Start your adult gymnastics journey

 
Posted by Andrew Stemler on Friday, August 4, 2017

 
Gymnastics is open to everyone. Even if you are 56 with poor shoulders,  our amazing adult gymnastic coaches can find a way for you to roll, flick, tuck and handspring.
Crossfit London runs a delightful  adult gymnastics tumbling  club in  East  London,  one tube stop from Liverpool street.
Based in Bethnal Green, 2 minutes from the tube, we specialise in delivering you the skills you want: If you are an adult with no, or little prior experience  we can,   given your application to our classes, get you to tumble.
You won’t win any competitions but you’ll find an awesome hobby.
But, here is our promises: at least once a year, you’ll land badly and tweak  an ankle or knee. It happens. Someone broke their ankle a few years ago .
The basics of this sport involve jumping high in the air and flipping over. The sport carries all the risks of , well,  jumping in the air and flipping over.
Of course, we have lots of drills involving  safe mats,  bouncy floors and instructor spotting.
But, like in the video above, eventually  the instructor stands back and goes” its all you” (not on your 1st day obviously).
What we are really saying is that if you are risk adverse, maybe look at yoga, or meditation!!
Check out our classes, and assume you need to start at level 1. There are no free trials, as our classes are full of people passionate about  gymnastics. You can buy a single session for £15. After that, there are carnets you can buy that bring the price to about £10 a session. This means at your lesson, you’ll be surrounded by people who are there to train , and have fun, but train and learn. There are no cunning contracts. You can buy tickets in 1’s  5’s, 10’s, 20’s and 50’s. You buy these when you come to book. We don’t have any sales people hanging around ( we are too busy having awesome fun teaching gymnastics)
Here is the full story behind our classes and here is how to book
Currently our classes are on Thursdays, Fridays, Saturdays and Sundays, so navigate to those days
You can also keep the kids happy by booking them into our Kids Gymnastic classes