 Welcome to CrossFit Central London, London's first CrossFit Gym
Workout of the Day (WOD): The editorial staff from Women's fitness visited us last week. Here is a link to their CrossFit article.
Workout of the Day, Wednesday 3/1/10 Photos from Wednesday's workouts are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, GHD Situp, GHD Hip raise Strength Training: Front Squat 5 x 3 WOD: 5 Rounds for time: 5 x Thruster (70Kg) CrossFit Mom's WOD: (taken from CrossFitmom.com) Baby Kelly: (beginners) 3 rounds
Steve powering through thrusters in the morning class Workout of the Day, Tuesday 2/1/10 Photos from Tuesday's workout are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, GHD Situp, GHD Hip raise Strength Training: 5 x 4 Snatch @ 75% of 1 RM WOD: 7 Rounds for time: 7 x Power Snatch (45Kg)
Matt power snatching. The snatch is a single fast, powerful movement of the bar from the floor to overhead.
Chris overhead squatting. Note his active shoulders, weight on his heels and eyes on the horizon
Erin overhead squatting Workout of the Day, Monday 1/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, GHD Situp, GHD Hip raise Strength Training: Test for 1 Rep Max Back Squat WOD: 10 minutes of handstand pushups Max reps.
Jim banging out 5 minutes of squats - fun! Workout of the Day, Friday 29/1/10 Photos from Friday's workout are here
Brian M coming in from a wet run
You can take the girl out of Hackney.... :-)
Jim power cleaning 60Kg. The bar would ideally be skimming his shirt, but otherwise a good position Warm up: Mobility, Agility, 3 x 10 Pullup, Pressup, Situp, Squat Strength Training: Press 5 x 1 @ 90% 1 RM WOD: Fight Gone Bad 3 Rounds for time: Run around the block (about 500m) Workout of the Day,Thursday 28/1/10 Photos from workouts on the 28th are here Warm up: Mobility Agility - cones/ monkey bars ladder 5 circuits + Squats, Strength Training: Dead Lift 85% 3x3 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups Workout of the Day, Wednesday 27/1/10 Warm up: Run around the block 10 x Squats, pullups, Situps, max ring dips Strength Training: C&J 80% 5 x3 WOD: Three rounds for time of:50 Double-unders 50 Back extensions Workout of the Day, Tuesday 26/1/10 Strength Training: Front Squat 5 x 4 @ 75% WOD: 3 Rounds for time Photos from the Workouts on the 26th are here
Chris working hard on his situps
Chad on the 2nd pull of the Clean
Robbie Push Jerking the weight up
Chad with bar overhead Workout of the Day, Monday 25/1/10 Pictures from the workouts on the 25th are here Strength Training: Test for 1 rep max snatch WOD: 100 x burpee pullups. Just when you thought burpees couldn't get any better :-)
Clare pushing out burpees, good chest to floor action!
Clare doing assisted pullups
The evening session, getting busy. Glad we built that pullup structure big!
Welcome to Lara (above) and Jason Z who completed their first WOD post Foundations on Monday Low carb diet more effective than drugs for lowering blood pressure Snowdon Trip This was CFCL's first trip out, but not our last. Maybe the next one will be somewhere a little closer to London than Snowdonia!
Snowdon reflected in a still lake
Left to Right: Clare, Arifa, Brian, Matthew
Brian getting the GPS working, Matt working the map and compass
CFCL's first weekend out to Snowdon Workout of the Day, Friday 22/1/10 Photos from Fight Gone Bad are here Strength Training: Push Jerk 5 x 1 @ 90% of 1 Rep max WOD: "Fight Gone Bad!" Well done to Rob with 330 points, Del with 313 points and Brian M with 308. Workout of the Day, Thursday 21/1/10 Photos from Thursday morning's workout are here Warm up: Mobility, 2 x 10 Pullups, Pressups, Sit ups Squats Strength: Push Jerk, 3 x 3 @ 80% 1RM WOD: With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups. Loren Cordain countering the counter-arguements to the paleo diet
Jim banging out squats, clearly enjoying the experience :-)
Jim's sweat angel Workout of the Day, Wednesday 20/1/10 Photos from Wednesday's workout are here Warm up: Mobility, 2 x 10 Pullups, Pressups, Sit ups Squats Strength: Deadlift 3 x 3 @ 80% of 1 Rep max WOD: Three rounds for time of:
Arifa, assisted handstand pushups
Silliness caused by a rush of blood to the head? :-) Workout of the Day, Tuesday 19/1/10 Photos from Tuesday's workouts are here Warm up: Mobility, Strength: Clean and Jerk 75% 5 x 4 reps WOD: 5 rounds of 400m, max pullups
Clare remembering the joy of pullups, welcome back Workout of the Day, Monday 18/1/10 Photos from Monday's workout are here Warm up: Agility drills + monkey bars, 10 x Squat, pullup, pressup. Max ring dips Gymnastics: 3 x Skin the Cat
LeeAnn learning how to skin the cat for the first time Strength: Test for 1 Rep max Front Squat WOD: Three rounds for time of:
Brian doing one of 100m broad jumps Workout of the Day, Friday 15/1/10 Warm up: Mobility, Strength: Press 3 x 5 @ 80% WOD: Fran 21, 15, 9 Scale to finish in the 3-6 minute window, 6 minute cut off Workout of the Day, Thursday 14/1/10 Warm up: Agility drills + monkey bars, 10 x Squat, pullup, pressup. Max ring dips Skill: Burgner Snatch warm up Strength: Snatch 5 x 3
Kim learning to snatch for the first time WOD: Want to know todays WOD? Turn up and train! Photos from this morning's WOD are here
Welcome to Mallee Amundson, visiting from the states Workout of the Day, Wednesday 13/1/10 Warm up: Row 400m, 10 x Squat, pullup, pressup. Max ring dips WOD: 5 Rounds for time: Run 400m
Matt demonstrating a GHD hip extension Photos from 13/1/09 WOD are here Workout of the Day, Tuesday 12/1/10 Warm up: Mobility 10 x Pullup, Pressup, Squats, Situp Strength training: 3 x 5 rep max Back squat WOD: 3 rounds of 12 Muscle ups Photos from the evening workout are here
Brian M fighting for a muscle up with the assistance of a resistance band
The look on Laura's face says all you need to know about muscle-ups Why expensive trainers could be worse than uselessWorkout of the Day, Monday 11/1/10 Warm up: Mobility 10 x Pullup, Pressup, Squats, Situp Strength training: 3 x 5 rep max Deadllift with muscle up progressions in rest periods WOD: Barbara: 5 Rounds for time of 20 Pullup With exactly 3 minutes rest between rounds
Arifa squatting behind Buddy Lee Skipping ropes (or Arifa being eaten by a jelly fish)
Kim working hard on pullups in her first WOD. Welcome Kim :-)
Matt enjoying his 3 minutes rest between sets on the sofa (donated by him) The 30 day paleo challenge has started.
The rules: No processed food, no sugar, nothing grain based, no dairy, no tubers (potatoes). Some photos of the wings getting bolted on the pullup frame.
Warm up: Mobility 3 x 10 Pullup, Pressup, Squats, Situp WOD: Deadlift, 1 - 10 - 1 - 20 - 1 - 30 All the photos from Friday are here
Dell pulls 202Kg off the floor for a new 1 Rep Max PR
Owen gets his first unassisted pullup. Workout of the Day, Thursday, 7/1/10 Warm up: Mobility, 500m row, 10 pullups, pushups, situps, squats Gymnastics: muscle up progressions WOD: Cindy As many rounds as possible (AMRAP) in 20 minutes of 5 pullups Photos from Thursday evening's WOD are here
Henry up in the Eagle's nest watching Arifa finish up an excellent Cindy (12 rounds) Photos from Thursday mornings workout are here Workout of the Day, Wednesday, 6/1/10 Warm up: Mobility, 500m row, 10 pullups, pushups, situps, squats, shoulder warm up Strength: 3 x 3 backsquats at 80% 1RM WOD: Press 1- 10 - 1 - 20 - 1 - 30 reps for max total weight Workout of the Day, Tuesday, 5/1/10 Warm up: Mobillity, 10 x pullup, pressup, sit up squat Gymnastics: Skin the cat progressions + 3 x 3 Skin the cat WOD: Angie 100 x
The evening crew lay waste to Angie
The pullup bars were a bit cold so Matt wore gloves, then chalked them for better grip :-)
Sandy back from Christmas break remembering the joys of pullups Workout of the Day, Monday, 4/1/10 Warm up: Agility (cones/ agility ladder) + squats Strength: Test for 1 rep max Push Press WOD: Front Squat 1- 10 - 1 - 20 - 1 - 30 reps
80Kg goes up easy! Another PR for Matt A link to our new blog Photos from this morning's workout are here Workout of the Day, Wednesday 30-12-09 Warm up: Mobility, Skipping, 10 x pullups, pushups, situps, squats WOD: Diane 21-15-9 Photos from the WOD on the 30th Dec are here
Eric, ring dipping with an assistance band
Jason doing pullups and beating everyone else's time by around 9 minutes
Alan with chin over bar
Erin using a green assistance band on pullups despite having a nasty cold Photos from this mornings workout are here Photos from Tuesday evening's workout are here Workout of the Day, Tuesday 29-12-09 Warm up:Mobility Skill: Burgner Clean & Jerk warmup Strength: Test for 1 rep max C&J WOD: 3 rounds for time:
Laura's much improved squat Photos from this morning's WOD are here Workout of the Day, Thursday 24-12-09 WOD: The 12 days of Christmas (5 Rounds for time, 50 min cut off) On the twelth day of Christmas my true love gave to me.... Photos from this morning's Workout are here
Matt slamming a 20lbs Garage Gym med ball Workout of the Day, Wednesday 23-12-09 Warm up: Mobility WOD: 21, 15, 9 Pullups (you knew they were coming), ring dips, pressups Finisher: 2 minute double under challenge Drinking coffee or tea can reduce your chances of getting type 2 diabetes Scientists find that obesity doubles your chances of dying from heart disease- Shocker!
Marvel at the size of CrossFit Central London's huge erection! Photos of the pullup bar going up are here Photos from yesterday evening's workout are here Workout of the Day, Tuesday 22-12-09 Warm up: Mobility WOD: 100 Squats British children's fitness dropping at twice the international rate
Matt levitating himself up onto a 24" box Workout of the Day, Monday 21-12-09 Warm up: Mobility Strength: CrossFit Total Sum total of 1 rep max Deadlift, Back squat, Press
Dellus, up there with Judy Garland as a gay icon :-) Workout of the Day, Friday 18-12-09
Warm up: Mobility Strength: Back Squat 90%, 5 x1 WOD: 4 rounds for time
Robbie one hand snatching 17Kg due to an injured shoulder Photos from Friday's WOD are here Workout of the Day, Thursday 17-12-09
Scores from Thursday. Warm up: Mobility Strength: Push Jerk, 85% 1 RM 3 x 3 WOD: 10-9-8-7-6-5-4-3-2-1
Henry pushing out 40Kg Thrusters/ Burpees Photos from Thursdays WOD are here Workout of the Day, Wednesday 16-12-09
Warm up: Mobility Skill: Burgner Warm up C&J Strength: Clean and Jerk, 80% 5 x 3 Skill: Burgner Warm up Power Snatchc WOD: 5 Rounds for time:
Arifa jumping high on double unders Photos from Wednesday's WOD are here Workout of the Day, Tuesday 15-12-09 Warm up: Mobility Strength: 5 x 3 Deadlifts @ 80% 1Rep max WOD: Sprints 5 x 200m with 2 mins rest between rounds
Owen on scaled Handstand pushups Workout of the Day, Monday 14-12-09 Warm up: Mobility Strength: Test for 1 rep max front squat WOD:“Diane”
Congratulations to Rob S who banged out Diane with 100Kg deadlifts in 2.45!
Owen at the end of Diane Workout of the Day, Friday 11-12-09
Warm up: Mobility Strength: Snatch 90% of 1 Rep max, 5 x 1 WOD: In teams of two, carrying a 25Kg plate that must never touch the ground (burpee penalty). Partition as you like between team members. 100 step walking lunge carrying weight plate Photos from Friday's team WOD are here
Friday was Noe's last workout with us, she goes back to the States for school. Good luck Noe. 50 Biscuits Off the Buffet Line - Jerry's Corner...A View from the Plus SizeSeptember 2, 2009 I went to the doctor about three plus months ago and he asked me a question, "Do you love your children?" Of course my answer was, "More than anything." He then informed me that at my weight of 365 biscuits, I was not going to be a part of their lives and if I was still around, odds were I'd be carrying an oxygen tank or a walker. My kids would not have me around for little league or soccer and my wife would be alone. He then informed me that I had high blood pressure, sleep apnea and was pre-diabetic...so I was three for three and I cracked. My humor changed to tears as I realized my beautiful boys deserved better. It was not long after that when I was speaking to Sherry Castro and she told about her husband and his training in Crossfit. So, I went and met Kenny and we started the journey. He started me slow...some 6lb. wall balls, air squats and we finished with a 250m run...more like a 50m slow jog, heavy wheezing and them some walking. Kenny had never trained anyone my size and I had never met anyone that took an interest in my exercise program. I got a call the next day from Kenny with an obvious question, "You OK? How you do you feel?" I informed him that buzzards were circlying me the whole way home. The ladies at work asked the same question while letting me know that I was walking a little slow. Yes I was sore...those muscles hadn't seen exercise in a real long time. But after that day, an addiction was born. My life has changed in so many ways. For the first time in my life I look forward to exercise and i've learned that between Paleo and Crossfit, I can see a light at the end of the tunnel. The success is just not the number on my scale...I went from a minute thirty seconds on my first row to 50 seconds, from a 6lb. wall ball to a 20lb., from a 220lb dead lift to 315lbs, I went from walking 50m to being able to fun a half mile non stop. After 2 1/2 months, I've lost 50lbs. My doctor commented to me the other day how amazing my transformation was. A few weeks ago I noticed all my t-shirts were for sale and I asked my wife if I was getting kicked out...she said no, but my fat clothes were. A series of articles by Jerry detailing his journey from obesity to CrossFit can be found here Workout of the Day, Thursday 10-12-09 All the photos from Thursday's WOD are here
The results from the 100 workout Warm up: Mobility Strength: Back squat 3 x 3 reps @ 75% of 1 Rep max WOD: '100' 100 Double unders Scale weight/ reps as appropriate
Chad on his final set of 100 Double unders pushing hard to finish the workout within the 45 minute cut off time Workout of the Day, Wednesday 9-12-09 Warm up: Strength: Push Jerk, 75% 1RM 5 x 4 WOD: Run 1000m, then 3 rounds of 21, 15, 9 of: Link to the photos from Wednesday morning's WOD here
Henry leading the charge on this mornings 1000m, Dellus (shirt on for once) and Brian M close on his heels. All the photos from Tuesday's WOD are here
Sally Power Cleaning for the first time since college on her first WOD at CrossFit Central London. Welcome Sally. Workout of the Day, Tuesday 8-12-09 Warm up: Strength: Deadlift 80% of 1 rep max, 5 x 3 Skill: Burgner warm up/ Clean refresher WOD: Complete three rounds for time of:
Scores from Tuesday's WOD
CrossFit Central London's new training space, yet to have mats/ pullup bar etc. fitted Workout of the Day, Monday 7-12-09 Warm up: Strength: Test for 1 Rep Max Clean and Jerk WOD: Complete three rounds for time of: Workout of the Day, Friday 4-12-09 Warm up: Mobility
WOD: 'Lumberjack 20': 20 Deadlifts (125Kg) /Run 400m
Scores from the Lumberjack 20. Only Rob S did it as Rx'd. Photos from Friday's 'Lumberjack 20' workout are here Well done to everyone who trained or contributed to the fund for the families of the murdered Lumberjack CrossFit personnel. We raised £220. Follow this link, you can see how much the CF community has raised so far. CrossFit Central London has moved. Our new address is Arch 56/57 Ewer Street, London SE1 0NR. From Union Street, walk North on Ewer Street for about 30 meters. Before walking under the railway bridge turn left down the access road to the railway arches. We are the second and third arch from the Ewer Street End, next door to a company that makes picture frames. From Southwark St, walking west, turn down Lavington Street, then take the first left, Ewer street. Walk under the railway bridge, then turn right into the access road to the arches. Here are two maps showing how to get to us from either Waterloo or from London Bridge
Waterloo to CFCL (approx 10 min walk) From Waterloo, take the exit by McDonalds & Starbucks onto Waterloo road (Waterloo East side), walk soouth down waterloo Rd, then turn left into the Cut, walk past Southward Underground Station on your left onto Union Street, then turn left into Ewer Steet. 30m up Ewer Street, turn left into the access road for the arches.
London Bridge to CFCL (approx 7 min walk) From London Bridge Station, turn left onto Borough High Street, then turn right into Southwark St. Walking west, turn down Lavington Street, then take the first left, Ewer street. Walk under the railway bridge, then turn right into the access road to the arches. By motorbike: There is a large motorbike parking space with security bar at the South end of Ewer Street. On the right as you turn in from Union Street. By car: There is a large carpark in Great Suffolk Street, under the railway line, North of the Union Street crossroads. On the right as you go North. By bicycle: Plenty of bike parking at CFCL For Disabled Drivers with a blue badge: most of Ewer Street is single yellow lined
Workout of the Day, Friday 4-12-09 WOD: Lumberjack 20 Workout of the Day, Thursday 3-12-09 Warm up: Mobility
WOD: 'Linda' AKA 3 bars of death 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kara, visiting us from the US
Welcome to John, enjoying his first WOD with us. Subbed tuck jumps for double unders, did 17 rounds. Good effort! Photos from Thursday morning's WOD are here Photos from Wednesday evening's WOD are here Workout of the Day, Wednesday 2-12-09
Scores from Tuesday's WOD. Well done to Robbie with 18 rounds, honourable mention to Kara and John on 17 Warm up: Mobility Strength: 5 x 4 Push Press @75% 1RM WOD: AMRAP 20 mins 15 Double unders
Scores from Monday's WOD Photos from Tuesday morning WOD are here Photos from Monday evening's WOD are here Workout of the Day, Tuesday 1-12-09 Warm up: Mobility Strength: 5 x 3 Rep back squat @ 80% 1 Rep max
 A close up of that short lived thing of beauty
The moustache that burns twice as bright, burns half as long... :-) WOD: 400m walking lunge Photos from this morning's WOD are here
Rick walking lunging 400m along the Thames in front of Tower Bridge
Arifa flat out, Henry and Steve chilling post walking lunge
Chidi walking lunging past the Tower of London Warm up: Mobility
Alan getting his first 3 unassisted pullups (yes, his chin did clear the bar, just not in the photo). Strength: Test for 1 Rep max deadlift
Robbie deadlifting WOD: Press 5 x 1 Push Press 5 x 3 Push Jerk 5 x5
Noe Push Jerking. Note the vertical body on the dip and drive, with the elbows just ahead of the bar. Once the bar passes her head, she bends her knees, pushes herself under the bar to lock out her arms, then stands with arms locked out and shoulders active.
Scores from Monday's WOD All the photos from Monday evening's WOD are here
James' facial expressions showing intensity and determination as he came up out of the bottom of a deep back squat as part of Friday's workout. James had 70Kg on his back, which gets pretty damn heavy after the first couple of rounds, especially as the 25 burpees sap the energy from your legs.
How's that for core strength? Workout of the Day, Friday 27-11-09 Warm up: Mobility Strength: Clean and Jerk, 5 x 1 rep @ 90% of 1 rep max
Laura Cleaning & Jerking WOD: AMRAP 20 mins 25 burpees & 15 back squats (Body weight or 55% of 1 Rep max, whichever is smaller) Photos from Friday morning's WOD here
Dan, visiting from the US, training with us this morning
Henry going deep Workout of the Day, Thursday 26-11-09
Scores from Thursday's WOD Warm up: Mobility Strength: Front Squat, 3 x 3 @ 85% of 1 RM WOD: 21 Handstand pushups,
Rob S did the entire workout with a weighted vest on. Strong. Very strong.
Rob on pullups with MiR weighted vest
Brian M retreated to window sill HSPU after full ones became impossible
An excellent example of how we can scale any exercise. Rob (upside down in green tshirt) is wearing a weighted vest, Brian M (upside down in black tshirt) is doing full Handstand Pushups, Matt and Chidi have their feet on a window sill which makes it easier and Henry and Owen have their knees on stacks of bumper plates which makes it easier again Photos from Thursday morning's WOD are here Workout of the Day, Wednesday 25-11-09
A close up of the bottom of the score board from Wednesday. Warm up: Mobility Skill: Burgner warm up Strength: Snatch, 5 x 3 @ 80% of 1 RM
Welcome to Ali who had snatch & clean refresher on his first WOD at CFCL WOD: Elizabeth 21, 15, 9
Welcome back Laura, nice depth on those ring dips
Matt squat cleaning 40Kg Link to Wednesday morning's WOD photos here
Brian & Rob make it onto the front page of CrossFit Central's website following Paul's (in red) vist on Friday Workout of the Day, Tuesday 24-11-09
Scores from Tuesday's WODs Warm up: Mobility Strength: Back Squat, 5 x 4 @ 75% of 1 RM WOD: 'Fran' 21, 15, 9 x 43Kg Thruster & Pullups
Welcome to Eamon who came along for a first session and got Fran :-) Photos from Tuesday lunchtime WOD here Photos from Tuesday evenings WOD here Photos from this morning's WOD here Photos from yesterday evening's Angie are here
What do you do if you have a sore shoulder when Angie comes around? Workout of the Day, Monday 23-11-09
Scores: Dell was the quickest to do the WOD as Rx'd with a time of 15.12
Getting busy in there, lucky we're about to move to a larger space Warm up: Strength: Test for 1 Rep Max shoulder press WOD: 'Angie'
Both Matt (left) and Dell got PRs today on Angie. Photos from this morning's WOD are here Beginners: Partition and mix up exercises as you need.
Erin & Henry doing 'Angie'. Erin knocked three minutes off her previous time AND reduced the size of assistance band from large (grey) to green (medium). Well done Erin, pretty good for a month's training. Workout of the Day, Friday 20-11-09
Results from Friday's WOD
Good to see high spirits even at the end of a tough workout. Paul there in rubber!
L Pullups look hard, but are in fact, much harder.
Henry Push-Jerking 40Kg like a pro. Warm up: Mobility Strength: 5 x 1 Deadlift @ 90% 1 Rep Max Skill: Push Jerk review & L Sit review WOD: 5 Rounds for time of:
Ian overcoming gravity on his first WOD class Photos from this morning's WOD here Photos from Thursday's lunchtime session here Photos from Thursday evening's WOD here
James' untamed kipping assisted pullup Workout of the Day, Thursday 19-11-09
The date at the top is one day out.
This is Josh, Josh knocked 15 minutes (about 25%) off his previous Eva time Warm up: Mobility Skill: Kettlebell swing review/ kipping pullup review WOD: 'Eva' 5 Rounds for time 800m run
James showing determination on Eva
Kettlebell 24Kg Photos from this morning's WOD are here Photos from Wednesday evenings WOD (Cindy) are here
The start line, London Bridge Station in the background
Erin halfway through 'Eva'.
Rob S sporting knee high tie-dye socks and his favorite pink headband. Workout of the Day, Wednesday 18-11-09
The morning crew nail Cindy. Link to the photos from the lunchtime WOD class here Warm up: Strength: 5 x 3 Front squats @ 80% of 1 RM WOD: 'Cindy' As many rounds as possible of the following triplet in 20 mins 5 Pullups Photos from Cindy this morning here
Photos from Tuesday night's WOD here How's that for a view of London. Tuesday evening sprints by the river. Workout of the Day, Tuesday 17-11-09
Snatch weights from Tuesday Warm up: Mobility Skill: Burgner snatch warm up Strength: 5 x 4 rep snatch @ 75% 1 Rep Max WOD: 10 x 100m sprints
Times from the 10 x 100 this morning link to Tuesday morning's photos here
Results from Filthy Fifty on Monday. Morning class above, Evening class partitioned into two groups. Only Robbie, Alan and Joe finished this WOD within the time limit.
Robbie performing his 50 x walking lunges outside Workout of the Day, Monday 16-11-09 Link to Monday evening's WOD photos here Warm up: -Mobility exercises Strength: Test for 1 rep max back squat
Paul back squatting 90Kg on Monday. Good work. :-) WOD: 'Filthy Fifty' 50 reps of the following exercises, for time: 50 Box jump, 24 inch box
You know you've put some effort in when putting yourself in the recovery position seems like the best option post workout! Photos from Monday morning's WOD, Filthy Fifty here
Results from Monday mornings WOD 'Filthy Fifty'.
Welcome to Andy Jones. First WOD on Friday evening. Photos from Friday evening's WOD here Workout of the Day, Friday 13-11-09 Warm up: 200 Skips WOD: In teams of two, done as a relay:
Behold the majesty of the hypno-shorts...
Welcome to Dav from Wales Link to Friday morning's WOD photos here Workout of the Day, Thursday 12-11-09 Warm up: Mobility exercises Strength: 3 x 5 Front Squat WOD: 30-20-10 Box jumps, KB Swings, Double unders
Half man, half huricane - James perfects Double Unders
Welcome to Susan from NYC training at CFCL for one night only
Noe caught mid snatch. Workout of the Day, Wednesday 11-11-09 Photos from Wednesday Evening's WOD Class are here
Scores from Wednesdays WOD. Morning at the bottom, Evening on the top -Mobility exercises Skill: Burgner warmup Strength: Work up to 12 Rep max Power Snatch WOD: Complete as many rounds in 20 minutes as you can of: Photos from Tuesday Evening's WOD are here
Rob in the process of setting a new gym record for Death by Pullups, 18 rounds + 18 reps.
Results from Tuesday 10-9-09: Workout of the Day, Tuesday 10-11-09 Warm up: Mobility Strength: 3 x 5RM back squat
Erin getting strong WOD: Death by pullups:
Death by pullups (in a snow storm), left to right, Josh, Matthew, Brian & Chidi Link to photos from Tuesday morning's WOD here
Chidi, just hanging around... Workout of the Day, Monday 9-11-09 Warm up: Mobility WOD: CrossFit total, 1 Rep max Back squat, Press & Deadlift combined for a total score Photos from Monday's WOD are here Finisher: Tabata burpees
What is wrong with this picture? Workout of the Day, Friday 6-11-09 Warm up: Run 200m WOD: 'Chelsea' 5 Pullups, 10 Pressups, 15 Squats = 1 round If you fail to complete the round in the minute, the remainder of the 30 minutes becomes 'As many rounds as possible'. Photos from Friday's WOD are here
Brian M who finished all 30 rounds of Chelsea in 30 minutes. Awesome work.
The first score is how many rounds were completed within the one minute per round time limit. Photos from 5-11-09 Lunchtime Foundations class are here
Scores from Thursday lunchtime's Foundations class Photos from 5-11-09 WOD are here Photos from the 4-11-09 evening WOD are here
Ian discovering why burpees have been voted the people's favorite for so many years Workout of the Day, Thursday 5-11-09 Warm up: -Mobility exercises Strength: Work up to your 15 Rep max overhead squat WOD: Five rounds for time of:
Noe working assisted ring dips Workout of the Day, Wednesday 4-11-09
Results from Wednesday's 4 x 800m + 3 x 5RM weighted ring dips. Warm up: Mobility Strength: 3 x 5RM weighted ring dips WOD: 4 x 800m
Alan in his element, bringing it home for the final of the 4 x 800m
Owen someway through yesterday's pullup epic. The look on his face says it all. Link to Wednesday morning's WOD pictures here Link to Tuesday evening's WOD pictures here
Scores from Tuesday's WOD. Well done to everyone who finished that beast. Workout of the Day, Tuesday 3-11-09
Sandy, super smug after smoking everyone with his 6 min Annie time yesterday. Warm up: Run 200m Strength: 3 x 5RM Push Press WOD: 25, 50, 75 x Link to Tuesday morning's photos here Link to Monday evening's photos here
The times/ weights from Tuesday's WOD. Workout of the Day, Monday 2-11-09
Welcome to LeeAnn. Link to Monday evening's photos here Warm up: -Mobility exercises Strength training: 3 x 5RM Deadlift WOD: Annie 50, 40, 30, 20, 10 of the couplet Double unders & Sit ups for time Times & weights from this mornings class. Link to Monday morning's WOD photos here Link to Thursday lunch time's Foundations class here
Results from Friday's 5x 5RM back squats Workout of the Day, Friday 30-10-09 Warm up: -Mobility exercises WOD: 5 x 5RM back squat Workout of the Day, Thursday 29-10-09 Warm up: -Mobility exercises WOD: 4 Rounds for time of
Noe working through Tabata push-ups
Matt and Rob on Tabata sit-ups Photos from Tabata something else are here
Scores from Tabata something else. Workout of the Day, Wednesday 28-10-09 Warm up: -Mobility exercises WOD: "Tabata Something Else" There is no rest between exercises. 16 minutes, all in. A CrossFit classic! Workout of the Day, Tuesday 27-10-09 Warm up:
Matt pulling up with 30Kg, pretty good for his first time! WOD: Weighted Pull-ups
Scores from weighted pullups
Two CrossFitters, one chalk bucket... :-) Workout of the Day, Monday 26-10-09 Warm up: -Mobility exercises 5 Rounds for time of 7 Muscle ups 95 lb Sumo Deadlift High Pull Workout of the Day, Friday 23-10-09 Warm up: -Mobility exercises WOD: 5 Rounds for time of Workout of the Day, Thursday 22-10-09 Warm up: WOD: 50 Double unders, 10 Sit ups
Welcome to Ian, Matt, Dave, Aaron, Fletch and Law who started Foundations today + Marcus
The scores from Foundations workout 1, Run 200m, (15, 12, 9 x Squats, Ring rows, Pressups), Run 200m Workout of the Day, Wednesday 21-10-09
Welcome to the newest member of the gym. Congratulations to Adam and Paula (mostly Paula!) Warm Up: Skill: Kipping Pullups WOD: "Fran" All the photos from the CrossFit total (evening) are here
Scores from CrossFit Total. Well done to Dell who PR'd 200Kg and Rob who PR'd 180Kg (a 27kg PR) Workout of the Day, Tuesday 20-10-09 Warm up: WOD: Crossfit Total
Scores for Monday's Elizabeth. Note the weight used, the time taken, whether the cleans were full squat cleans or easier power cleans and whether an assistance band was used on the ring dips, and if so what colour Score is the total weight lifted for your best back squat, OH Press & Deadlift Workout of the Day, Monday 19-10-09 Warm up: Skill warmup: Burgner warmup WOD: "Elizabeth" All the photos from Friday's team WOD are here
Results for Friday's Team WOD. 33,500Kg is a lot of weight for three people to deadlift in 20 mins.
Brian & Ian working hard on deadlifts. Warm Up: WOD: Team WOD Teams of two or three. Load the bar for max weight lifted in 20 minutes. Reps/ sets up to you. Workout of the Day, Thursday 15-10-09
Massive well done to Jami for pushing out 20 rounds in 12 minutes. Awesome work rate! Warm Up: WOD: As many rounds as possible (AMRAP) in 12 minutes of: 3 Handstand push-ups Workout of the Day, Wednesday 14-10-09 Warm up: -Mobility exercises 2x Skill: Burgener warmup for Clean WOD: Olympic lifting:
Results from Tuesday's WOD Pictures from yesterday evening's WOD are here Workout of the Day, Tuesday 13-10-09 Warm up: -Mobility exercises Skill: L – sit hold on the floor WOD: For time:
John and Chad KB swings
Jane caught looking warm post workout Workout of the Day, Monday 12-10-09 Warm up: -Mobility exercises WOD: Complete 3 rounds for time:
Chidi on his last set of burpees. This workout sounds easy, but wasn't... All the photos from Monday morning are here. Apologies for the appearance of an indoor snow storm, I think chalk has got into the camera! The photos from Friday evening WOD are here The photos from Friday night's social are here Workout of the Day, Friday 9-10-09 Warm up: -Mobility exercises - 10 squats Team WOD (Teams of 2):
For time:
Laura and Jane help Arifa with knees to elbows Photos from Friday morning's WOD are here Workout of the Day, Thursday 8-10-09 Warm up:
-Mobility exercises WOD: "Helen" Three rounds for time: Workout of the Day, Wednesday 7-10-09
Chad powering through Tuesday's Thruster, Power Clean, Sumo Deadlift High Pull workout Warm up: Run 800m Skills: Burgner warm up/ Snatch review WOD: 7 x 1 Rep Max Snatch and/ or snatch technique coaching Workout of the Day, Tuesday 6-10-09 Warm up: -Mobility exercises Photos are here WOD:
As many rounds as possible (AMRAP) in 20 minutes:
Jami performs his world famous 'Reindeer doing sit-ups' impression. Photos from Monday's WOD are here Workout of the Day, Monday 5-10-09 Warm up: -Mobility exercises - 30 Double Under 2 x - 5 x Squat - 5 x Sit-up - 5 Pull-up - 5 x push-up - 5 x Plank hold for time Skills: 5 x Muscle up progressions WOD:
"Angie" For time:
Results from Angie. Workout of the Day, Friday 2-10-09
Laura at the end of the 2nd pull getting the bar flying. In teams of two: Men 60Kg, Women 35Kg Workout of the Day, Thursday 1-10-09 Warm up:
-Mobility exercises 5 x hollow rocks 5 x plank (on elbows) WOD: 5 x 5RM Deadlift Workout of the Day, Wednesday 30-9-09 WOD: Overhead press 5 x 1RM, Push Press 5 x 3RM, Push Jerk 5 x 5RM
Jane and Laura on press and push press All the photos from Wednesday's WOD are here Workout of the Day, Tuesday 29-9-09 WOD: 21, 18, 15, 12, 9, 6, 3 of Handstand pushup and L-Pullup
Faith doing assisted pullups
The results from Tuesdsay's WOD. The type of Hanstand pushup is on the left e.g feet on window sill, or band assisted. Time is in the middle. and type of pullup is on the right E.g. strict All the photos from Tuesday's WOD are here Workout of the Day, Monday 28-9-09
Warm up: -Mobility exercises WOD: 5 rounds for time of 25 x back extension & 25 x sit up
Jane being assisted by Jami on her skin the cat technique (less painful than it looks :-) Photos from Monday's WOD are here
Jay and Dellus stiking a pose after Friday morning's team workout. All the photos from Friday morning's team workout are here Workout of the Day, Friday 25-9-09 Warm up:
-Mobility exercises -5 PU WOD: Team Barbara In teams of 2 complete the following: 5 rounds of 75 squats, 60 Situps, 45 push-ups, 30 pullups with exactly 2 minutes rest between rounds Photos from Rafa's leaving workout "Machu Picchu" are here Workout of the Day, Thursday 24-9-09 In honour of Rafa, who is Peruvian and leaving for New York tomorrow :-(
WOD: "Machu Picchu" aka the spanish conquest (sorry Raf :-) 75 box steps (24" box), alternate legs, holding a medicine ball (climb up the stairs to Machu Picchu) Pick a medicine ball to suit strength/stamina
Pictures of Rafa Post WOD: Beer
Workout of the Day, Wednesday 23-9-09 Warm up: |
