Tagged as: mobility

7am roll call – Time to get upside down!

Working out at the gym puts stress on your system. In order to get the most out of your training regime, you need to make adequate provisions for recovery – eating, sleeping etc. – no rocket science here, and you know this already anyway! The focus in this week’s Yoga for Athletes class will be on inversions. That’s not just handstands, headstands and so on by the way. An inversion is any posture whereby the head is lower than the heart. An excellent way to calm down the CNS, and of course to build strength in the arms and shoulders, as well as to hone those ninja skills.

We’ll be practising a restorative form of pranayama (‘control of breath’) to begin with, before exploring different progressions of the traditional yogi headstand (sirsasana) as well as the forearm stand (pincha mayurasana). If there mere thought of that makes you feel a little queasy – fear not! We will be building up to these big poses safely and with plenty of wall space to support. If you’re a HSPU ninja, come along to mix it up a little, get those rhomboids to work and add to your gymnastics ninja repertoire. If you’re working on building strength to hold yourself upside down – this class is for you, to get used to holding your weight over your shoulders in a way that is stable. Change of perspective and a bit of added zen, how’s that for a good start to the day? Click here to book, see ya there!

Yoga for Sports

Standard post-workout state. If you train hard, you gotta let your system recover!

What Shoulder Pain Exercises to Do For Crossfit

3 Tips For Shoulder Pain Exercises to Do For Crossfit

Do you get pain in your shoulders before or during lifting? Maybe some moves like snatches or overhead squats are impossible because of it?

Here are three tips to help relieve your shoulder pain to make it easier easier to lift and prevent further discomfort.

1. Diagnose

First step is to work out: how bad it is? Shoulders are complicated and serious injuries must be treated ASAP.

Ideally ask a physio or doctor friend who can give you a free once over. If it’s anything ligament- or tendon-related you are best to see a registered physiotherapist and do everything they say before moving on to step two. If the pain is just in the muscles, crack on:

2. Relieve

What exerciees can you do to relieve shoulder pain? Chances are pain will be from overuse or tight muscles so anything you can do to relax the muscle will help.

Start by doing some shoulder stretches after every Crossfit or weights session. This will ease out the scar tissue.  – you’ll learn some great examples in our flexibility classes.


Adding in some foam roller work as well will help. Whatever you do:

  • Go light, especially while the shoulders are still sore
  • Get support. Seek the advice of someone who knows what they are doing as well as a partner to stretch with. Having someone else will ensure you don’t push yourself too far and can focus on easing your pain as fast as possible


3. Prevent

Shoulder pain during and after sessions often comes from incomplete recovery. Make sure you stretch after every session as this is the biggest mistake people make – and you don’t want to be one of them.

Second thing you need to do is even out any imbalances, as chances are if you’re experiencing pain it’s from tight shoulders. Work on improving your shoulder flexibility consistently the bridge is ideal for this and looks cool as well!


Anyone can get more flexible in the shoulders, no matter how tight you feel now, and once you do it will open up new possibilities and help you feel amazing in your sport and life.

So why not give it a try:

Come along to a flexibility class or if your serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:

07504 142211




Power Yoga and Mobility class:

Yoga at Crossfit London, was always going to be different. More effective, more challenging, better taught.

Sui , our tutor, sequences classes by bringing together the benefits of mindful movement meditation and flow of Yoga and Animal Flow, combining this with latest scientific understanding of  ‘anatomy trains’ meridians and fascia, getting inspiration from body-weight, calisthenics training, and Kelly Starrett’s Crossfit Mobility Certification training.

The class starts with dynamic energetic flows, linking movement with breath.  Focus is on sequences to improve mobility in shoulders and hips, and sequences to build core strength.  Hand balancing is sometimes included to enhance the playful challenge, always optional!   A variety of techniques will be used to enhance functional flexibility and mobility training, including mobility tools (eg balls, rollers or straps), proprioceptive neural facilitation (PNF) techniques and partner work. The class will close with a guided body-scan relaxation based on mindfulness techniques.  This is a fun friendly class.  All levels are welcomed!

This class links so many aspects of what we do at Crossfit London together: Crossfit, Olympic weightlifting, Power lifting,  Gymnastics, Tumbling, Met-Con, even rowing  are all linked by mobility.

Our class combines the old, with cutting edge methodologies. An appropriate focus on meditation is exactly what many of our busy, successful  clients need.

Crossfit London Yoga classes are reality checked. At least half of our  class  members are  athletes who back flip,  lift heavy weight and do amazing workouts,  They need to learn genuine skills. They need to boost their performance. Mobility for them isn’t an option, its a fundamental need. They go to this class, because it delivers that. Even if you work in an office, these sessions will help you

Join them. Book here  (navigate to sunday!!)

These classes link in with our team of amazing therapists. Kate Pankhurst of Magic Thumb , supported by Andrew Stemler . They fix  many of our athletes with an impressive array of methodologies from the humble thumb, Rock Tape,  Medical Dry needing, trigger points,myofascial release, M.E.T and sometimes a rewire of how you move and think about your pain.