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crossfit london bethnal green E2 - CrossFit London

Crossfit London: finding a great community.

If you have come to London, and are living near Bethnal Green E2, and you are feeling lonely, that means only one thing.

You haven’t joined Crossfit London yet.

For over a decade, Crossfit London in Bethnal Green E2 has been using community to drive the performance of its athletes. There is something about sharing your training time with motivated and committed athletes that drives your own performance.

You can jog on your own, and do yoga in your lonely bedroom. You can find a dirt cheap gym and have a relationship with a bicep curling machine, or you can decide to let your awesomeness show by training with us.

We will teach you lots and lots of cool stuff. We will  show you how to lift loads safely and effectively while boosting your metabolic capacity (your ability to run, row, bike). We will kick open the doorway to basic gymnastics and teach you how to push up, pull up, dip and handstand. There is a world of cool things in our syllabus that will engage and support you.

We will make you stronger faster and more skilled than you have ever been. You’ll also meet the nicest group of people in the world, who will support and clap and cheer and high five you as you improve. But, there is no such thing as a free lunch: you’ll have to support and cheer and high five others to help them along too.

Unfortunately, at the end of  some of our classes, you may be forced to hold a silly pose.

Oh well!

Crossfit london: The pursuit of physical excellence within a supportive community

Adult Gymnastics: learning the back tuck

Since 2008, we have been teaching adults how to tumble in our adult gymnastic classes.  We have a wonderful  8000 sq ft facility four minutes from Bethnal Green tube station in London E2.

One of the moves that our adult gymnasts want is the back tuck. Which is great. It’s not over complex, but its performance is often interrupted by fear.

Obviously the learning process begins with the backward roll and is developed by various jump and tuck drills. As with all tumbling the stronger the jump, the better the move. The only draw back is that fear makes most people:

a) cut the jump short
b) throw their heads back
c) open way to early

This back tuck drill (once rehearsed a bit) makes the learner independent of the teacher, offers safe support if it all goes wrong, but crucially, allows the learner to build confidence

For more information about our tumbling, and gymnastic strength classes , where we teach you how to  perform the front and back lever, nail the handstand  and start work on the human flag , do check out our information page. You may also note that there is a free trial on at the moment!

Some Olympic weightlifting science

Over the next year I want to try and consolidate all of the present research on the Olympic lifts on the CFLDN blog, so all those Olympic Lifters at Crossfit London in  Bethnal Green E2  can benefit. As reports surface (or I find old ones) I’ll post the title here along with a review of the conclusion.

Whilst reading any articles I write on the olympic lifts, do try and sink into a deep overhead squat.

Just for the novelty.

A fair warning though. I’ll be sharing the ideas of others. Some may be  accurate, others not so. The hope is that it will begin to inform your thinking and get you to critically reflect on your performance. It is , in reality, all about you.

I’ll reference, but I’ll probably not go the full Harvard route ( I’m getting lazy as I age)

So, let’s start with: The Snatch Technique of World Class Weightlifters at the 1985 World Championships. Baumann, et al.

This study used 3D  film ( ah, the time before mobile phones)  and measured ground reaction forces in the 1985 world championships in Sweden. The most interesting discovery was that knee joint movements are fairly small (1/3rd of the hip joint moments ) and do not correlate well with the total load. Better lifts actively control their knee movements.

The report identifies the point at which the lifter drops under the bar to be the most important and technically most difficult . It’s interesting to note that the trajectory of the bar  comes in towards the lifter. Many coaches emphasise bringing the hips to the bar.

It was noted that the movement ends with a jump backwards under the barbell. This has been noted by Garhammer(1985) and Vorobyev(1978) who thought it was  a fault. It was also noted that the pull brought the bar to approx 60% of the lifters stature.

Catalyst athletics offers these pointers about a possible back jump:

“My rules for whether or not a backward jump is acceptable are pretty simple:

  • The body, feet and barbell must all travel backward equally.
  • The body and bar must remain in close proximity during the backward movement.
  • The lifter must receive the lift in a solid, balanced position without a need for compensation or adjustment
  • It must be something the lifter has arrived at naturally, i.e. it’s not an intentional technical style”

Interesting!!

So check out some Garhammer thoughts  in Weightlifting and Training(chapter 5) in Biomechanics of Sport

This is quite a comprehensive (review) chapter and  he identifies  these  three characteristics in better lifters

1 ) faster movements

2)  body extension during the pull

3)  lower peak bar height relative to body size

But enough of talking about pulls and snatches  and what goes where. Below is an extract from Tommy Kono’s book showing successful and unsuccessful pull heights and the trajectory of the bar during the snatch. Notice the S pull!

We will talk S pulls in other articles!

 

 

A final word from Garhammer in .Barbell Trajectory, velocity and power changes and four world records

This study took place at the 1999 junior world weightlifting championships). The aim was to support the concept of using sub-maximal training lifts to increase power output. The paper concludes that 75% -85% of 1 RM is best to produce maximal power output.

Member of the Week: 20 May 2018

This week’s  Crossfit London Member of the Week goes to:

Iringo Demeter.

Iringo is a relatively new joiner who has discovered a love/hate relationship with CrossFit. I’ve had numerous conversations with Iringo during her lunchtime sessions and her evolution is heart warming to say the least. Iringo started from zero and when I say zero, I mean zero! Going from no exercise to speak of to high intensity CrossFit workouts is daunting to say the least. However, we always scaled workouts and intensity to her level and Iringo instantly fell in love with that post workout feeling. An enduring memory of mine from a few weeks back was when she exclaimed after a workout: “THAT WAS TERRIBLE BUT IT WAS FU£!&*~ AMAZING!!”. Iringo’s lifting, movement, and base conditioning have improved exponentially over the past few months and although we have only started this journey, I’m excited to see where it leads.
Well done Iringo!

 

Looking to start with CrossFit London UK in Bethnal Green, London E2?
Check out our fundamentals process. The ideal way for a beginner to start.
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.

KNOW You Should Stretch But Just Don't?

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We’ve all bad it. You get to the end of a workout, or a long day and your muscles are tight. You know you should stretch – but life gets in the way. You don’t feel like it.

What do you do?

The answer is accountability.

Having someone, like our Bethnal green Crossfit box to hold you accountable makes sure you get done what you need to.

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This can be a coach or a class you go to, or a friend or partner. One advantage of a class is group energy – doing something in an environment where others are doing the same makes it easier.

Whoever it is, tell them what you have to do, send them a message, tell them in person.

It doesn’t matter if they respond or not. I send messages to my accountability partner and just knowing I’ve told them makes me do it as I don’t want to admit I haven’t.

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So next time you say you ‘have to stretch,’ tell someone else and give them a date to follow up with you by. See how much YOU can get done.

Get your stretching you know you need done, come along to a flexibility class or if you’re serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:
07504 142211
felix@superflexcoaching.com
Felix
Our classes are at the fantastic Crossfit London Bethnal green E2