 Welcome to CrossFit Central London, London's first CrossFit Gym
Workout of the Day (WOD):
Photos from the L1 cert on 24-25th July are here
Workout of the Day, Monday 26/7/10
Warm up: Run/ Row/ Skip until warm WOD:
Part A. Three rounds for time of: Rest 30 seconds. Part B. Three rounds for time of: Rest 30 seconds. Part C. Three rounds for time of: Workout of the Day, Friday 23/7/10
Photos from Friday's workouts are here
Warm up: Run/ Row/ Skip until warm WOD: In a team of 4 perform 2 rounds of:
75/45Kg Thruster x 70*
Chest to bar pullups x 50
100m buddy carry
* if the bar weight exceeds your ability, double up (2 people) on the bar
 Phil and Brad. This was probably the most Phil had ever had overhead.
Brad is calling out the timing which was critical in a two man lift Workout of the Day, Thursday 22/7/10
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Back Squat Set 1: 5 reps @ 75% of 1 Rep max
Set 2: 5 reps @ 80% of 1 Rep max Set 3: 5 reps @ 85% of 1 Rep max WOD: CrossFit Games Workout 3
As many rounds as possible in 7 minutes of:
7 x 140Kg Deadlift14 x Pistols 21 x Double unders Workout of the Day, Wednesday 21/7/10
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Power Clean Set 1: 5 reps @ 75% of 1 Rep max
Set 2: 5 reps @ 80% of 1 Rep max Set 3: 5 reps @ 85% of 1 Rep max WOD: Laura/ Erin's 30th birthday workout
For time:
30 x GHD situps
then 5 rounds of 30 over the bar burpees
30 double unders Workout of the Day, Tuesday 20/7/10
Photos from Tuesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Press Set 1: 5 reps @ 75% of 1 Rep max
Set 2: 5 reps @ 80% of 1 Rep max Set 3: 5 reps @ 85% of 1 Rep max WOD: CF Games, Workout 2
Run 1200 meters
63 Kettlebell swings, 24Kg 36 Pull-ups Run 800 meters 42 Kettlebell swings, 24Kg 24 Pull-ups Run 400 meters 21 Kettlebell swings, 24Kg 12 Pull-ups Workout of the Day, Monday 19/7/10
Photos from Monday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Deadlift Set 1: 5 reps @ 75% of 1 Rep max
Set 2: 5 reps @ 80% of 1 Rep max Set 3: 5 reps @ 85% of 1 Rep max WOD: 'Amanda'
9, 7, 5
Muscle ups
60Kg Squat snatch Workout of the Day, Friday 16/7/10
Warm up: Run/ Row/ Skip until warm WOD:
Workout of the Day, Thursday 15/7/10
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Back Squat & Power Clean Set 1: 5 reps @ 40% of 1 Rep max
Set 2: 5 reps @ 50% of 1 Rep max Set 3: 5 reps @ 60% of 1 Rep max This is the decompression week, giving your body a break before we start the next cycle based on your new estimated 1 Rep max WOD: 30 muscle ups for time or 30 Muscle up progressions not for time
Workout of the Day, Wednesday 14/7/10
Photos from Wednesday's WODs are here
Warm up: Run/ Row/ Skip until warm
Andreas Skipping WOD: Rob Silver's leaving Workout - bye Rob, see you in a year :-(
Rope Climb x 5
Overhead single arm Kettlebell Squat (24Kg) Broad jump to # 64, walking lunge back (this is about 70m) Extension of hip (GHD hip raise) x 50 Run 400m Toes 2 bar x 30 Squat Snatch x 10 (60Kg) Indoor Double unders x 150 Lunge to #64 with 20Kg plate, sprint back Vertical pulls (pullups - strict) x 50 Extra Squat Cleans x 15 (70Kg) Rope Climbs x 5  Lee, visiting us for a couple of days doing walking lunges with a 20Kg plate
 Robbie working hard on GHD hip raises
 Rob, who's leaving for Miami caused this beast of a workout
Workout of the Day, Tuesday 13/7/10
Photos from Tuesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Press Set 1: 5 reps @ 40% of 1 Rep max
Set 2: 5 reps @ 50% of 1 Rep max Set 3: 5 reps @ 60% of 1 Rep max This is the decompression week, giving your body a break before we start the next cycle based on your new estimated 1 Rep max WOD: 3 x 500m max effort row, take 3 minutes recovery between rows
 Chad and Nick enjoying 500m sprints which were ****** awful
Workout of the Day, Monday 12/7/10
Photos from Monday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Deadlift Set 1: 5 reps @ 40% of 1 Rep max
Set 2: 5 reps @ 50% of 1 Rep max Set 3: 5 reps @ 60% of 1 Rep max This is the decompression week, giving your body a break before we start the next cycle based on your new estimated 1 Rep max WOD: As many rounds as possible in 12 minutes of:
5 x Clean and Jerk (60Kg)
15 step walking lunge with 25Kg held overhead  LeeAnn Cleaning
 Steve and Adam - overhead walking lunge
 Andreas - walking lunge with 15Kg overhead
Workout of the Day, Saturday 10/7/10
Welcome to Tana, CF Central London's new Saturday coach, taking over from Rob who's last workout + goodby party is on Wednesday.
Photos from Saturday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of max reps strict pullups Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
WOD: Either 100 x burpees or 100 x burpee pullups
 James finishing up 100 burpee pullups.
The black stuff on him is from the rubber mats
Workout of the Day, Friday 9/7/10
Photos from Friday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of: Catch up on any missed of - deadlift, Press, Power Clean, B. Squat Set 1: 5 reps @ 85% of 1 Rep max
Set 2: 3 reps @ 90% of 1 Rep max Set 3: 1++ reps @ 95% of 1 Rep max do as many reps as possible Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
WOD: In teams of two -
2 rounds of
100 double unders *
100 pushups
100 box jumps
100 pullups
100 squat
100m farmers walk with 2 x 24Kg kettlebells
* Sub 3 singles for every double + 1 x walking lunge as encouragement to get double unders!
 Nicole - double unders
 Tuula and Nicole share a box
Workout of the Day, Thursday 8/7/10
Photos from Thursday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of Back Squat Set 1: 5 reps @ 85% of 1 Rep max
Set 2: 3 reps @ 90% of 1 Rep max Set 3: 1++ reps @ 95% of 1 Rep max do as many reps as possible Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
WOD: 10-9-8-7-6-5-4-3-2-1
Wall ball (20lbs/ 9Kg)
Knees to elbows (or toes to bar)
Ring Dips  Matthew, toes to bar
 Jim - toes to bar
Workout of the Day, Wednesday 7/7/10
Photos from Wednesday's WODs are here
Warm up: Run/ Row/ Skip until warm With a light Kettlebell: 10 x One handed swing (each hand) Strength: 3 sets of Power Clean Set 1: 5 reps @ 85% of 1 Rep max
Set 2: 3 reps @ 90% of 1 Rep max Set 3: 1++ reps @ 95% of 1 Rep max do as many reps as possible Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
WOD: 5 rounds of
5 x 125Kg deadlift
10 x burpee
 Em Deadlifting.
 Chad pulling 125Kg off the floor many many times.
Note how his upper back is slightly rounded. It becomes very difficult to keep your spine in extension under high load, especially for lots of reps (25 in this case). Use of the deadlift in metcon workouts has to be closely monitored, we have found that 50-60% of 1 rep max is about the max you'd want an athlete to do John Ingram from CrossFit Le Man in Switzerland visited us last weekend, he has written about his experience in his blog here
Workout of the Day, Tuesday 6/7/10
Photos from Tuesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of Press Set 1: 5 reps @ 85% of 1 Rep max
Set 2: 3 reps @ 90% of 1 Rep max Set 3: 1++ reps @ 95% of 1 Rep max do as many reps as possible Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
5 x Handstand pushups
10 x Pullups 15 x KB swing (32Kg) 20 x Walking lunge    Jim - handstand pushups (or headstand pushups to be more precise)
Workout of the Day, Monday 5/7/10
Photos from Monday are here
Warm up: Run/ Row/ Skip until warm Strength: 3 sets of Deadlift Set 1: 5 reps @ 85% of 1 Rep max
Set 2: 3 reps @ 90% of 1 Rep max Set 3: 1++ reps @ 95% of 1 Rep max do as many reps as possible Then workout your new estimated 1RM using this calculation weight x reps x 0.0333 + weight
WOD: 4 x 800m with 3 mins rest between reps
 Steve, pure racing snake! :-)
Sunday 4/7/10 / BBQ
WOD: Beer/ Salad/ Meat :-)
 Adam in his natural environment
 Lee Ann helping herself to Salad
Workout of the Day, Friday 2/7/10
Photos from Friday are here
Warm up: Run/ Row/ Skip until warm WOD: Team WOD
In teams of 2 - done as a team 30 Toes to bar
30 Pushups Once completed:
Round 1, person 1 holds 40Kg overhead while person 2 runs 100m and back, swap. Round 2 do the 30/30, person 1 holds 40Kg overhead while person 2 runs to the ring and back, swap. Round 3, do the 30/30, person 1 holds 40Kg in the overhead squat position while person 2 runs to the ring and back, swap. Enjoy :-)
 Toes to bar
Workout of the Day, Thursday 1/7/10
Photos from Thursday are here
Warm up: Run/ Row/ Skip until warm Strength: 3 x 5 rep Press Set 1 @ 80% of 1 Rep max
Set 2 @ 85% of 1 Rep max Set 3 @ 90% of 1 Rep max WOD: 3 rounds of
5 power snatches (50/25Kg)
15 jumping pullups Rest 2 minutes and repeat 4 times
 Jumping pullups - Charlie, Bootcamp, Henri & Chidi
Workout of the Day, Wednesday 30/6/10
Photos from Wednesday's wods are here
Warm up: Run/ Row/ Skip until warm Strength: 3 x 5 rep Power Clean Set 1 @ 80% of 1 Rep max
Set 2 @ 85% of 1 Rep max Set 3 @ 90% of 1 Rep max WOD: Complete 5 rounds for reps and time of:
Max reps back squat at body weight or 100Kg
7 burpee box jumps Workout of the Day, Tuesday 29/6/10
Photos from Tuesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: 3 x 5 rep Press Set 1 @ 80% of 1 Rep max WOD: 9, 15, 21 reps of
40Kg overhead squat
Burpee/ lateral jump over bar
then 400m run
Laura post workout Workout of the Day, Monday 28/6/10
All the photos from Monday's WODs are here
Photos fromMonday's WODs are
Warm up: Run/ Row/ Skip until warm Strength: 3 x 5 rep Deadlift Set 1 @ 80% of 1 Rep max
James lifts 185Kg setting himself a new 1 rep Max
WOD: 3 rounds = 1 set
Rest 2 mins between sets
1 round:
3 power clean (75/40Kg)
15 squats 8 GHD situps
Arifa, Jim and Adam doing GHD situps Workout of the Day, Saturday 26/6/10
Photos from Saturday's WODs are here
Warm up: Run/ Row/ Skip until warm WOD: RJ
5 Rounds for time of:
Run 800m
5 rope climbs
50 pushups
 Rope climbs, starting at the ground
Workout of the Day, Friday 25/6/10
Photos from Friday's WODs are here
Warm up: Run/ Row/ Skip until warm Speed: 3 x 50m sprint WOD: Bear Complex
1 rep = 5 movements
1 set = 7 reps
The movements:
i Power Clean
ii Front Squat
iii Push Press
iv Back Squat
v Push press from the shoulders
Take as much rest as you need between sets.
Add weight every set, go for max weight on the last set.
 Matt - Front squat on the bear complex
Workout of the Day, Thursday 24/6/10
Photos from Thursday's WODs are here
Warm up: Run/ Row/ Skip until warm Skill/ Strength: Back Squat WOD: 21-15-9
Handstand pushups (on paralettes if you can)
Pushups
Pullups
 Alan - Handstand pushups
Workout of the Day, Wednesday 23/6/10
Photos from Wednesday's WODs are here
Warm up: Run/ Row/ Skip until warm Skill/ Strength: Power Clean WOD: 1 minute each of:
Burpees
Box Jumps Pullups KB Swing(24Kg) Double Under Rest for 1 min between events
Count reps for total
Arifa Workout of the Day, Tuesday 22/6/10
Photos from Tuesdays WODs are here
Warm up: Run/ Row/ Skip until warm Skill/ Strength: Press WOD: 5 Rounds for time of:
5 snatch (as heavy as you can go for 5)
20 box jumps (24" box)  Sauro - CFCL's new Olympic lifting coach running the first class on Tuesday evening
Check out the 'Olympic Lifting' tab under the community tab for updates and times Workout of the Day, Monday 21/6/10
Photos from Tuesdays WODs are here
Warm up: Skill/ Strength: Deadlift WOD: 20 Minute AMRAP
With one bar of 43/30Kg
10 deadlifts
7 Hang power cleans 5 Thrusters With thanks to Rob Millar of the CrossFit Certification team for this awesome/ awful workout
 First workout at CFCL, 19 rounds of Cindy - Wow!
Kim doing Thrusters Level 1 Certification @ CF Central London
 Coaching the medball clean/ pushup workout
 Jami coaching Arifa on her med ball clean technique
Photos from the Sunday workout on the L1 cert are here
Photos from Saturday on the L1 CF Certification are here
     The L1 Certification held this weekend @ CrossFit Central London
 Mel and Kim - wall balls
Workout of the Day, Thursday 17/6/10
Photos from Thursday's WODs are here
Warm up: 50 Double unders, 50 alternate leg skips, 50 high knee alternate leg skips, 50 Ali shuffle Skill/ Strength: Back Squat WOD: 7 Rounds for time of:
4 Burpees
6 Wallballs 10 Pullups
Mel with a magnificent kipping pullup Workout of the Day, Wednesday 16/6/10
Photos from Wednesday's WODs here
Warm up: Row 500m Skill/ Strength: Power Clean WOD: Nancy: 5 Rounds for time of:
15 overhead squats
400m Run
Furthest to nearest, Kim (Bootcamp), Mel, Matt, Murph, Mark, Henry & Jim (the phenomenon) Workout of the Day, Tuesday 15/6/10
Photos from Tuesday are here
Warm up: Run, row, skip until warm Skill/ Strength: Press WOD: 30, 20, 10
KB Swings
Pullups Double unders
Henry and Mark showing off their guns... (well more Mark than Henry) Workout of the Day, Monday 14/6/10
Warm up: Run, row, skip until warm Skill/ Strength: Deadlift WOD: 5 rounds for time:
10 thrusters (43kg)
5 burpees
100m sprint
Adam getting overhead for the first time Workout of the Day, Friday 11/6/10
Warm up: Run, row, skip until warm Skill/ Strength: Catch up any missed Strength events from this week WOD: 10, 8, 6, 4, 2 x Power Snatch
50, 40, 30, 20, 10 x Situps 100m sprint
E.g. 10 Power Snatch, 50 situps, 100m
8 Power Snatch, 40 situps, 100m etc.
 Overhead squatting, Right to left, Matt, Chidi, Henry & Mark
Workout of the Day, Thursday 10/6/10
Warm up: Run, row, skip until warm Skill/ Strength: Back Squat 1 minute of Power Cleans (50Kg)
1 minute of Pullups 1 minute of wall balls (20lbs/ 9Kg) Rest for 1 minute
Repeat all 3 events at 45 seconds of work, 45 seconds rest
Repeat all 3 events at 30 seconds of work, 30 seconds rest
Repeat all 3 events at 15 seconds of work, 15 seconds rest
Link to CNN video: CrossFit, not your average gym
You don't have to be young to be a CrossFitter, Jim chucking a med ball around Workout of the Day, Wednesday 9/6/10 Photos from Wednesday are here they are mislabled as being 10-6-10 on Flilckr Warm up: Run, row, skip until warm Skill/ Strength: Power Clean WOD: Row 500m
3 x 15 Kettlebell swings (32Kg) 15 Double unders  That last pullup just wasn't happening unassisted
Workout of the Day, Tuesday 8/6/10
Doc wouldn't believe he had a six pack until he saw the photo Photos from Tuesdays WODs are here Warm up: Pick up a med ball, run to the end of the road and back, then Skill/ Strength: 3 x 3 Press WOD: 'Randy'
75 Power Snatch for time (35Kg)
 Morning workout starts, 75 power snatches for time
Jim closest, Arifa in red, Laura in camo shorts  LeeAnn finishing the 2nd pull of the snatch, note how her hips are fully open, her feet are moving from the jumping to receiving position and the bar is flying up skimming her shirt.
 Brad power snatch. 2nd fasted time of the day (after Rob Silver)
 David power snatching
Workout of the Day, Monday 7/6/10 Photos from Monday's WODs are here Warm up: Run/ Row/ Skip until warm Skill/ Strength: 3 x 3 Deadlift WOD: 21 - 15 - 9 reps of
60Kg push press
Chest to bar pullups
Jim push pressing 50Kg over head
Kim - chest to bar pullups using a blue band (small). Down from a Grey band (large) a couple of months ago Workout of the Day, Saturday 5/6/10
Blair Morrison - 32Kg Turkish Get ups, part of Saturday's workout Photos fom Saturday's WODs here Warm up: Run/ Row/ Skip until warm
WOD 1: 3 rounds for time of
Run 400 21 burpees 5 muscle ups WOD 2:
Tabata (8 sets of 20 seconds maximal work, 10 seconds rest)
Chest to bar pullups
Wall balls WOD 3:
Run 800m
30m handstand walk 5 rope climbs 30KB swings
5 x double KB trusters
30 x 50Kg Sumo deadlift High pull
5 x Turkish get ups
30 x burpees
move all weight used 30m
Workout of the Day, Friday 4/6/10
 Laura with 25Kg overhead
Photos from Friday's WODs are here
Warm up: Run/ Row/ Skip until warm
Strength: 3 x Back squat WOD: '7'
Seven rounds for time of:
7 Handstand push-ups 60 KgThruster, 7 reps 7 Knees to elbows 120Kg pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 32Kg 7 Pull-ups  Brian helping Doc out with handstand pushups
Workout of the Day, Thursday 3/6/10
  Alan doing burpees with a lateral jump over the barbell
Warm up: Skipping drills: 25 x Alternate leg, ski jumps, straddle jumps, double unders
10 Squat, Press, Situp
Strength: 3 x 5 Power Clean WOD: With 70Kg
20 x Shoulder to overhead any how
40 x Burpees (jumping over bar each rep)
Workout of the Day, Wednesday 2/6/10
 Adam learning how to snatch for the first time
Links to all the phtos from Tuesday are here
Warm up: Row 500m
10 Squat, Press, Situp Strength: 3 x 5 Press WOD: 5 Rounds for time
3 Power Snatch
3 Snatch pull
3 Power Snatch
Workout of the Day, Tuesday 1/6/10
 Matt Jones - Feet raised pushups
links to all the phtos from Tuesday are here
Warm up: Run 400m
10 Squat, Pullup, Pushsup, Situp Strength: 3 x 5 Deadlifts WOD: JT Heavy
15-9-6 reps of:
Handstand pushup one scaling harder than usual
Ring dips with 10Kg plate (or 1 scaling harder than normal)
Pushups with feet raised 24"
 Dell, one of CFCL's Elite athletes mid pullup.
We'd never seen a back six pack before... Now known as a back pack!  Sol, Allen and Matt J (with the muscles :-) - Pushups on Breathless Barbara
Workout of the Day, Friday 28/5/10 Photos from Fridays WODs here Warm up: Run/ Row/ Skip until warm Skill/ Strength: 1 RM Power Clean WOD: Breathless Barbara
5 rounds for time of the following :
20 Pullups
30 Pushups
40 Situps 50 Squats Take 3 mins rest between round 1 and 2
Take 2 mins rest between round 2 and 3 Take 1 min rest between round 3 and 4 Take no rest between round 4 and 5  Marcus - Pullups
 Murph - Pushups, scaled
Workout of the Day, Thursday 27/5/10 Photos from Thursday's WODs are here Warm up: Run 400m Skill: Back lever progressions Strength: Catch up on any of the week's 1 RM not completed WOD: Jackie
1000m row
50 Thrusters with 20Kg 30 x pullups
 Chidi - Thrusters. Note the weight on the heels, high elbows, back in extension
 Matt Brown post workout
 An imprint of the CFCL London Skyline logo from Matt's sweat angle
Workout of the Day, Wednesday 26/5/10 Photos from Wednesday's WODs are here Warm up: 3 x 10 Squat, Pushup, Pullup Strength: 3 x 30 second plank progressions Skill: GHD Hip raise vs Back extension, understand the difference WOD: Annie
50, 40, 30, 20, 10
Double unders
Situps
 LeeAnn -Situps with her ass mat :-)
 Left to Right, Chidi, Kim (bootcamp) and Alex
Workout of the Day, Tuesday 25/5/10 Photos from Tuesday's WODs are here Warm up: Row 500m, 50 Double unders, 25 GHD Situps Skill: 3 x skin the cat Strength: 1 RM press WOD: Karen
150 wall balls
 Kim (bootcamp), Arifa, Jim (upside down), David and Charlie with his back to us all doing wall balls
 Carlos, Allen & James - wall balls.
Matt B coaching Workout of the Day, Monday 24/5/10 Photos from Mondays WODs are here Warm up: Agility ladder drills with a med ball: Skill: GHD Situps 10 x Strength: / Strength: 1RM Deadlift WOD: Helen
3 Rounds for time of:
400m run
21 KB Swings (24Kg) 12 Pullups  Henry running on Helen
 Ollie Swinging a kettlebell.
Ollie broke his arm a bit last week when he fell over while running. Get well soon Ollie. Workout of the Day, Friday 21/5/10 Photos from Friday's WODs are here Warm up: Agility ladder drills Skill/ Strength: 10 Rope climbs as fast as possible WOD: 'Grace's fat sister'
In a team of 2, 60 clean and jerk for time (60Kg/ 40Kg)
every time the bar is put down to rest, the person working swaps. Each time the person working swaps, he performs 4 burpees before starting. :-)
 Ed power cleaning, ideally the bar would be skimming his shirt rather than bign a couple of inches away
 Chidi split jerking 60Kg overhead
Workout of the Day, Thursday 20/5/10 Warm up: 10 x pullup, push up, sit up, squat Skill/ Strength: Handstand walk to the end of the gym and back WOD: Cindy
As many rounds as possible in 20 minutes of the following:
5 pullups
10 Pressups 15 Squats  Rob - Pullups
 David fixing his squat using an interesting metal bar in the face approach - this is not typical :-)
Workout of the Day, Wednesday 19/5/10 Photos from Wednesday's WODs are here Warm up: Row 1000m Skill/ Strength: 10 Muscle ups or Muscle up progressions WOD 1: 2 minutes strict pullups, 2 minutes ring dips
rest 1 minute, repeat for total score WOD 2: 'Tax that posterior Chain'
3 Rounds for time:
Run 1200m
5 DL @ 75% 1 RM 25 Box jumps (24")
The foundations class put their plastic training bars away while Matt J, Matt B, Chad and James jump on the box Workout of the Day, Tuesday 18/5/10 Photos from Tuesday's WODS are here Warm up: 10 x pullup, pressup, sit up, lunge Skill/ Strength: Skipping 25 Alternate leg WOD: 5 x 1 RM press
5 x 3 RM push press 5 x 5RM push jerk Finisher: Tabata squats
 Dainty, oh so dainty. Clare skips
Workout of the Day, Monday 17/5/10 Link to Monday's WODs are here Warm up: 1600m run Skill/ Strength: WOD 1: Death by pullups
Do 1 pullup in the 1st minute, 2 in the 2nd etc.
Continue until you can no longer complete the required number of pullups in the minute
WOD 2: 'Core Competence'
3 Rounds for time of
20 GHD situps
20 Hip raises
20 x GHD Situps
 Tuula working on muscle up progressions, here practicing the transition
Workout of the Day, Friday 14/5/10 Photos from Friday's WODs are here Warm up: Skill/ Strength: Teams of 2 3RFT 25 x Muscle Ups Sub MU progressions + 1 pullup + 1 ring dip for Muscle Ups or scale using bands, GHD's for Sit ups
There may have been a reasonable explanation for the bandana + wayfairers, but we never heard it. Workout of the Day, Thursday 13/5/10 Photos from Thursday's WODS are here Warm up: Skil: Handstand pushups 21, 15, 9 Squat Cleans Men: 60Kg Women: 30Kg Ring Dips
Robbie - ring dips
Eric coming up out of the bottom, welcome back Eric Workout of the Day, Wednesday 12/5/10 Warm up: Skill/ Strength: 10 x Man on Fire Burpees 20 x Power Cleans Men: 70 Kg Women: 30Kg 30 x Press Ups 40 x Box Jumps 50 x Double Unders
 Alex rope climbing
Workout of the Day, Tuesday 11/5/10 Photos from Tuesday's WODs are here Warm up: Run/ Row/ Skip until warm Skill/ Strength: 10 x Snatch ballance with max weight WOD: 3 Rounds for Time of:
10 x squat snatch
2 rope climbs Sub 2 widths of the gym bear crawls (or bare crawls if you really want :-) for each rope climb not completed
 Murph overhead squatting
Workout of the Day, Monday 10/5/10 Photos from Monday's WODs are here Warm up: 3 x 10 pullup, pushup, situp, squat Skill: Skipping footwork patterns: Basic bounce, single leg, alternates, high knee alternates, skiing jump, bell jump, Ali shuffle etc Row 500m, 21 Burpees, Run 400 Sub Row for 50 DU or 150 Singles
Warm Down Flexibility
Clare Rowing  Kim squatting overhead.
This is Matt Brown. |
Latest News
At CrossFit Central London, the training happens in small groups, with expert coaches and a high coach to student ratio. The positive, encouraging atmosphere feeds the sense of community you get when people share sweat and agony, achievement and triumph. People who’ve never tried it will never understand it. Those who put their egos on the line every day join a worldwide community of like minded people. People who will push themselves close to the limit to beat you in a workout, then cheer you on to do the best you can do and go out for a beer on a Friday night after training.
We see our role as educators. Our aim is to make you self sufficient, to empower you to be able to help yourself, program your own training, understand your own nutrition and be able to make informed decisions. All of this takes time. Our members will still be learning new skills, improving others and expanding their fitness horizons for years into their training. Our prescription of constantly varied, high intensity, functional workouts keeps things interesting, helps you get better at real world tasks and pushes your athletic development at a rate you would not believe until you try it for yourself. This is the best you can get, the return on investment is huge, the experience life changing. The membership page gives an indication of the range of membership packages. We do not compete on price, we compete on quality, skilled professional coaching and training. There are plenty of places out there A LOT cheaper. You get what you pay for. Please check out the lower price places before you come to us so you know what you are getting. The real cost of entry is the effort you are prepared to put into your training and the energy you are prepared to put into the community. You don’t have to be fit to start, we can accommodate everyone from arthritic grandmothers to Olympic athletes. There are only two requirements. Turn up and train. Want to learn more? Then call or email us to book a free introductory appointment or to arrange to come down and watch a Workout of the Day (WOD) Class. Here is a video from CrossFit Cleveland that gives you an insight into the CrossFit experience. |
