 Welcome to CrossFit Central London, London's first CrossFit Gym
Workout of the Day (WOD):
Henry deadlifting 80Kg in Tuesday's workout. Workout of the Day, Tuesday 9/3/10 Photos from Monday's WODs are here Warm up: Mobility Strength: 3 x 5 rep max back squat WOD: As many rounds as possible in 20 minutes of: 5 burpees
Charlie getting great extension on the burpees Congratulations: To Matt and Eric, who both got their first muscle ups Tuesdsay evening. :-) Workout of the Day, Monday 8/3/10 Photos from Monday's WODs are here Warm up: Mobility Speed: 3 x 200m runs WOD: 'Marifa' (Matt & Arifa's combined birthday workouts. Matt is 36, Arifa is 41)
Arifa...
Matt 3 x 4 minute rounds of as many rounds as possible of the following: 3 x clapping pushup Take 2 minutes rest between rounds
Matt caught mid clap Workout of the Day, Friday 5/3/10 Photos from Friday's WODs are here Warm up: Mobility Strength: 1 Rep max weighted ring dip WOD: In teams of two, working concurrently: 50 x Squat, Pushup, Pullup, Situp
Laura and Matt Workout of the Day, Thursday 4/3/10 Photos from Thursday's WODs are here Warm up: Mobility Strength: 1 Rep max weighted ring dip WOD: Five rounds for reps of:
Matt, Charlie & Laura Workout of the Day, Wednesday 3/3/10 Photos from Wednesday's WODs are here Warm up: Mobility Strength: OH Squat 15 rep challenge
Brian M, Charlie, Laura & Kim Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups
David and Arifa squatting, David clealy enjoying the experience :-)
Charlie pressing overhead as a sub for handstand pushups
Erin sporting her new CFCL T-Shirt in bottle green (doing thrusters) Photos from the 22nd Feb here Photos from the 23rd Feb here Photos from the 24th Feb here Photos from the 25th Feb here Workout of the Day, Tuesday 2/3/10 Warm up: Mobility Agility: Agility: T Sprints Strength: 1 rep max weighted pullup WOD: 5 Rounds of: No rest between sets. Set ends when bar is dropped or pullup bar let go of
Rob, Chad and JP doing 2/3 bodyweight thrusters Workout of the Day, Monday 1/3/10 Warm up: Mobility Agility: Agility training using cones Strength: 2 week, Overhead squat 15 rep max challenge: Attempt your 15 rep max OH Squat on Monday/ Wednesday/ Friday for two weeks, see what increase you can make in your total. The gold standard is 15 x bodyweight overhead squats in one set
Steve and Brian M on Tabata squats WOD: Tabata this: Tabata Row 1 rep = 1 point
Henry and Jim rowing, Lara situps Workout of the Day, Friday 26/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Catch up any missed 1 Rep maxes from the week WOD: Grace 30 x 60Kg Clean and Jerks for time
Henry's new trainers. Crazy clown shoe or abommination against nature? You decide! Workout of the Day, Thursday 25/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: 1 Rep Max Clean and Jerk WOD: Helen 3 Rounds for time of the following: Run 400
Clare in the new CFCL T-Shirt, available in black, green and red Workout of the Day, Wednesday 24/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, WOD: CrossFit Tota Sum total of 1 rep max: Back squat Workout of the Day, Tuesday 23/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: 1 Rep Max Snatch WOD: Angie 100 Pullups Workout of the Day, Monday 22/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: 1 Rep Max Front Squat WOD: Fran 21, 15, 9
Workout of the Day, Friday 19/2/10 Photos from Thursday's WODs are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Clean and Jerk 5 x 1 @ 90% 1 RM WOD: Team workout in teams of 2: Workout of the Day, Thursday 18/2/10 Photos from Thursday's WODs are here
David discovers the joy of thrusters for the first time. Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Front Squat 3 x 3 @ 80% 1 RM WOD: 21, 15, 9
Almost as good as Da Vinci! Workout of the Day, Wednesday 17/2/10 Photos from Wednesday's WODs are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Snatch 5 x 3 @ 80% 1RM WOD: Nicole Workout of the Day, Tuesday 16/2/10 Photos from Tuesday's WODs are here
Matt trying out the paralettes for the first time in a workout, notice the absence of cake tummy thanks to the paleo month! ;-) Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Back squat 5 x 4 reps @ 75% 1 Rep max WOD: JT
Paula is on the CrossFit Mom workouts, here performing good mornings Workout of the Day, Monday 15/2/10 Photos from Monday's WODs are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Strength: Test for 1RM Push Press WOD: Or
Brian dragging an unwilling 125Kg off the floor for 3 sets of 5 deadlifts Workout of the Day, Friday 12/2/10 Photos from Friday's WOD are here
Rob pulling 203Kg off the floor. Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Gymnastics: Muscle up progressions or muscle ups x 5 Strength: Front squat, 5 x3 @ 80% WOD: In teams of two: 100 Double unders
Lara on double unders
Robbie giving Chad a helping hand on his handstand pushups :-) Workout of the Day, Thursday 11/2/10 Photos from Thursday's WODs here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Gymnastics: Muscle up progressions or muscle ups x 5 Strength: Clean and Jerk 5 x 4@ 75% 1RM 30, 25, 20, 15, 10, 5 rep rounds of: GHD sit up GHD back extension Knees to belbow Workout of the Day, Wednesday 10/2/10 Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Gymnastics: Muscle up progressions or muscle ups x 5 Strength: Deadlift 5 x 1 @ 90% 1RM WOD: 21, 18, 15, 12, 9, 6, 3 rep rounds of: 60Kg Sumo deadlift high pull Paleo Challenge ends today. Congratulations to everyone who took part, particularly to Matt who dropped about 2.5 inches off his waist in a month. Workout of the Day, Tuesday 9/2/10 Link to photos from Tuesday's workout here
Clare jumping on to a 20" box Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Gymnastics: Muscle up progressions or muscle ups x 5 Congratulations to Robbie for getting his first unassisted muscle up :-) Strength: Back squat 5 x 4 @ 75% 1 Rep Max WOD: Kelly Five rounds for time: Run 400m Congratulations to Chris for completing his first workout as received (no scaling or subs)
Chris throwing an 18lbs med ball at a 10' target
What a view, Chris' monster pants!
Brian in bobble hat and full paleo beard. Dignity intact! Workout of the Day, Monday 8/2/10 Photos from Monday's workout are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, Gymnastics: Muscle up progressions or muscle ups x 5 Strength: Test for 1 rep max press WOD: Griff Run 800 + 400m backwards
Jim running backwards Workout of the Day, Friday 5/2/10 Photos from Friday's team workout are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, WOD: Team workout, teams of two. 1 weight plate (25/15Kg) to be held off the floor at all times. 50 x walking lunge (with plate)
Laura walking lunge with 15Kg
LeeAnn assisted pullups
Kim 20" box jumps
Chad with bumper plate halo Workout of the Day, Thursday 4/2/10 Photos from Thursday's workouts are here Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, GHD Situp, GHD Hip raise Strength Training: Clean and Jerk 5 x 3 @ 80% 1 RM WOD: As many rounds as possible in 12 mins (AMRAP 12) 7 x Deadlifts (80% of 1 RM)
Henry in his new boarding shorts. Way too cool.
Robbie at the top of the deadlift
Don enjoying burpees. Still the people's favorite! :-) 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: 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 |
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. |
