It looks to be an exciting week at Crossfit London UK in Bethnal Green E2. In this quick overview, we hope to give you an insight into the Crossfit programme over the next weeks along with a heads up about events and other forth coming nice things.
CFLDN Partner Comp 2.0 is on Saturday, Sept 21 at 12pm. Mark this is your calendar as it promises to be THE event for the year!
And please invite friends, family, foes etc.
Crossfit Open rolls around again, with 19.1 dropping in on October 11. Check out The Games Website and think about registering. We will expand our arrangements over the coming months
Last week saw the completion of the 531 strength cycle that we were working through for the past four months. We’ve seen terrific results from this cycle, with the PR bell ringing hot in the last two weeks. With these added strength gains, you’ll notice that your efficiency in WODs will improve (particularly when there’s a barbell involved), as strength is a key determiner in our ability to produce repeatable efforts.
Conditioning wise you may have noticed that we’re doing shorter, more intense workouts with dedicated rest intervals inserted. Reason being is that we’re working on an energy system called the lactic/anaerobic system, where we look to develop our ability to produce short bursts of energy and recover well. With this added intensity, we’re taking a break from strength BUILDING work, and will work more with strength MAINTENANCE – less sets and reps but high %’s. For example, we’re going from AMREP sets of back squats to 3×3 @85% This is designed to give your body a rest from the progressive strength work you’ve been doing, while still having the ability to move heavy weight around (without the cost of high reps).
We’re also adding in more skill work… This work is to be done at a lower heart rate, where we can work through their progressions. While working skill, it’s important that you master your progression for each movement here before taking the next step. For example, when we’re doing handstand walking, it’s important that we master the wall walk before moving onto the free standing walk.
We’ll continue with this cycle right up until the Crossfit Open in mid October, before moving on to another strength cycle and aerobic base building in December/January.
In the meantime, why not brush up your rowing technique. You should look like a noble viking, not a demented chimpanzee on speed. Here are some pointers. Its easy, but requires you to be relentless!