Warm up: Run/ skip/ row until warm, thenmobility drills 3 x 10 Pullup, Pushup, Squat, GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Strength: Back Squat 5 x 4 @ 85% 1 Rep max
WOD: 30 Muscle ups for time
Jim banged out his first 9 muscle ups in about a minute ten seconds, 30 muscle ups took him 5.30. Fastest time of the day, amazing work, well done Jim.
Workout of the Day, Monday 12/4/10
Warm up: Run/ skip/ row until warm, thenmobility drills 3 x 10 Pullup, Pushup, Squat, GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Strength: Test for 1 Rep Max Push Press
WOD: 5 Rounds for time:
40 Double unders 30 Box jumps 20 KB Swings (24Kg)
Matt swinging a kettlebell
John, hair blowing in the wind
David
Blair and Rob post workout on Friday They were the dream team despite Blair wearing a 30lbs vest just to make the workout interesting
Workout of the Day, Friday 9/4/10
Link to all of Friday's photos here
Warm up: Run/ skip/ row until warm, thenmobility drills 15 RM overhead squat GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Warm up: Run/ skip/ row until warm, thenmobility drills GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Strength Work up to your 3 Rep max front squat
WOD: 8 Rounds for time:
3 x Front squat at 85% of your previous 3RM 8 x strict ring dips
Workout of the Day, Wednesday 7/4/10
Warm up: Run/ skip/ row until warm, thenmobility drills 15 RM overhead squat GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Strength: 1 RM Jerk - Push or split jerk, your call
WOD: For time, 150 pushups*
* The kicker - every time you rest with your chest on the floor you must immediately perform a 40m sprint. You may rest in the pike position
Workout of the Day, Tuesday 6/4/10
Warm up: Run/ skip/ row until warm, thenmobility drills 15 RM overhead squat GHD Situps & hip raises Pick 2 things from the athletic milestones list and work on them
Speed: 2 x suicide runs 0 -10m and back, 10-20m and back, 0-30m and back, 0-40m and back all in one sprint. Then take a rest and go again
WOD: 15 x Power cleans 30 x box jumps 10 x power cleans 20 x box jumps 5 x power cleans 10 x box jumps
Power cleans @ 60Kg Box jumps @ 24"
Matt - chest to bar pullups
Workout of the Day, Thursday 1/4/10
Warm up:Mobility 5 x pullup, push up, squat
Strength: Power Snatch 3 RM
then...
WOD: Complete 5 rounds:
3 Snatch Pulls* 3 Power Snatches* 3 Snatch Push Press*
*Perform at 75% of 3 RM Power Snatch
Matt and Arifa fighting for the honour of their gender Husband against wife on the first workout from the UK/ Ireland sectionals 3 RFT of 10 Chest to bar pullups, 15 GHD situps, 20 Thrusters (10 for girls) This was in addition to the workout of the day, Arifa would have come 2nd in this workout Oh yes, Arifa beat Matt, but only did 10 thrusters each round
WOD: 5 Rounds of: Max Thrusters (2/3 bodyweight) Mad Pullups
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 Min rest Tabata Pullup 1 Min Rest Tabata Pressup 1 Min Rest Tabata Situp 1 Min Rest Tabata Squat
1 rep = 1 point 1 calorie on the row = 1 point A tabata set is 8 repetitions of 20 seconds of maximal work followed by 10 seconds of rest, each tabata set takes 4 minutes
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, 25 x GHD Situp, GHD Hip raise
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, 25 x GHD Situp, GHD Hip raise
Strength: 1 Rep Max Clean and Jerk
WOD: Helen
3 Rounds for time of the following:
Run 400 21 kettlebell swings (24Kg) 12 Pullups
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, 25 x GHD Situp, GHD Hip raise
WOD: CrossFit Tota
Sum total of 1 rep max:
Back squat Dead lift Press
Workout of the Day, Tuesday 23/2/10
Warm up:Mobility, 3 x 10 Pullup, push up, situp, squat, 25 x GHD Situp, GHD Hip raise
Strength: 1 Rep Max Snatch
WOD: Angie
100 Pullups 100 Pressups 100 Situps 100 Squats
Workout of the Day, Monday 22/2/10
Warm up:Mobility, 3 x 10 Pullup, push up, situp, squat, 25 x GHD Situp, GHD Hip raise
Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, 20 x GHD Situp, GHD Hip raise
Gymnastics: Muscle up progressions or muscle ups x 5
Strength: Front squat, 5 x3 @ 80%
WOD: In teams of two:
100 Double unders 1000Kg floor to overhead any how 100 Box jumps 1000Kg floor to overhead any how 100 Pullups 1000Kg floor to overhead any how 100 HSPU 1000Kg floor to overhead any how 100 Squats 1000Kg floor to overhead any how 100 Double unders
Lara on double unders
Robbie giving Chad a helping hand on his handstand pushups :-)
Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, 20 x GHD Situp, GHD Hip raise
Gymnastics: Muscle up progressions or muscle ups x 5
Strength: Clean and Jerk 5 x 4@ 75% 1RM
WOD: Stephen: 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, 20 x GHD Situp, GHD Hip raise
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 Pull to inverted hang (reverse front lever up then down kinda thing)
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. Now is time to look at your nutrition and workout how you can incorporate the paleo principles into an eating plan you can live with. Six days strict, one cheat day is a good way to start, then cut that down to one cheat meal a week. Try not to drink more than once a week and stay off the bread and pasta.
Warm up: Mobility, 3 x 10 Pullup, push up, situp, squat, 10 x GHD Situp, GHD Hip raise
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) 100 x box jumps 100 x strict pullups 100 x situps with plate (sub 100 GHD situps or 50 GHD situps + 50 GHD Hip raises) 100 x squats with plate 50 x walking lunge
Warm up: Mobility, 2 x 10 Pullups, Pressups, Sit ups Squats Agility training, cone drills
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.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Skills training: Burgener warm-up + snatch skill transfer exercises
WOD: Five rounds for time of: 40kg Power snatch, 15 reps Run 400 meters
Sandy Power Snatching
Workout of the Day, Thursday 20-8-09
WOD: Death by pullups
With a continuously running clock, perform 1 pullup the first minute, 2 the 2nd, 3 the 3rd etc until you cannot complete the required number of pullups in the minute.
Workout of the Day, Wednesday 19-8-09
WOD: Mini Linda
5 through 1 reps of each exercise for time.1.5 x BW Deadlift, 0.75 x BW Clean, Weighted pressup
4 x 800m run - rest as much as you need between runs.
Fill each rest period with max pullups, pushups, ring dips
Workout of the Day, Friday 14-8-09
WOD: Tabata Something Else
With a constantly running clock perform Tabata pullups, pushups, situps and squats.
A tabata set is 8 x (20 seconds maximal work, 10 seconds rest). 1 Tabata set takes 4 minutes total. 4 back to back Tabata sets takes 16 glorious minutes :-)
There is no rest between exercises. Score 1 point per rep.
Welcome to Alan, trained with us for the first time Congratulations to Flesh for getting a muscle up on his 2nd attempt.
Erin overhead squatting 25Kg (just under 1/2 bodyweight)
Workout of the Day, Wednesday 12-8-09
WOD: Back Squat 5,5,5 Overhead Squat 5,5,5,3,1,1
Article about diet/ alcohol/ tobacco use and the onset of Altzheimers. Read it here. The article reports that a study noticed a difference in only 12 weeks after putting 60 year old volunteers on a restricted diet. "They believe that the effect could be caused by insulin, created when the body processes food, which they speculate could damage the nerves in the brain and contribute to the onset of dementia."
Remember the CrossFit prescription: Eat lean meat, vegetables, fruit, seeds and nuts, little starch, no sugar to control your insulin levels.
Matthew overhead squatting for the first time.
Workout of the Day, Tuesday 11-8-09
WOD: 3 Rounds for time of Row 500 (or 200 skips or 100 Double unders), 21 Burpees (Yay Burpees!), Run 400m
"fitness is not measured in an instant but a series of instants, an endless thread of pain and resolve, held together with the glue of pride and the threat of failure" Taken from Jon Gilson's 'The Lion's Ovation' read the whole thing here
Workout of the Day, Wednesday 5-8-09
WOD: Either Run 10Km
Or
5 rounds for time:
21 Sumo deadlift high-pull, 45 kg men 30kg women
15 push press, 45 kg men 30 kg women
9 burpees
6 deadlift - 70 kg men, 50kg women
3 ring dips
Workout of the Day, Tuesday 4-8-09
WOD: Death by Clean and Jerk (60Kg)
With a constantly running watch do 1 clean and jerk in the first minute, two in the second minute, three in the third etc. until you are no longer able to complete the required number of C&J in the minute.
"It’s so easy to get lost in the vanity of now. In the mirror’s reflection. It’s so easy to focus on the Fran time and the max deadlift and the consecutive pull-ups. What’s harder to remember is that we aren’t doing this for today. It’s nice to look good with your clothes off, but it’s nicer to know that for the rest of your life you’ll be able to take those clothes off without the assistance of a certified health care provider. That you’ll be able to get across the street without the assistance of a traffic cop."
Congratulations to: Sandy for getting a PR Hang Power Clean of 77.5Kg and his first Muscle up in London Arifa for getting a PR Hang Power Clean of 35Kg Matthew for getting a PR Hang Power Clean of 65Kg James for getting a PR Hang Power Clean of 65Kg Chidi for getting a PR Hang Power Clean of 70Kg Laura for getting a PR Hang Power Clean of 35Kg Brian for getting a PR Hang Power Clean of 67.5Kg
Jami guiding Sandy through his first full range Handstand Pushup
Gymnastics: 5 x L Sits WOD: Death by Thrusters: (60Kg) 1 Thruster the first minute, 2 the second, 3 the third etc. Carry on until you cannot complete the required number in the minute
Congratulations to: Jane for getting her first unassisted pullup (not bad for a month's training) Arifa for a Deadlift PR of 70Kg and getting 4 pullups Sandy for a Deadlift PR of 115Kg and almost getting his first Muscle-up (soooo close!) Jon F for getting his first kipping pullup (assisted)
Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters
Workout of the Day, Monday 6-7-09
Gymnastics: 5 x L sit for max time
WOD:
Work up to 5 Rep max for the following: Deadlift Overhead press
Workout of the Day, Wednesday 1-7-09
Skill: Kettlebell swings Band assisted Kipping pullups
WOD - Eva Lite: 3 Rounds for time of 800m run 15 Kettlebell swings 15 Pull-ups
Having gained a PR deadlift the traditional way (185Kg), Jami demonstrates his one finger technique
Workout of the Day, Tuesday 30-6-09
CrossFit Total -Combined total weight for the following: Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Workout of the Day, Monday 29-6-09
Warm up: 1 min skipping 10 Pressups, 10 Power Cleans, 10 Squats 1 min skipping 10 Push Press, 10 Overhead squat, 10 jumping pullups 1 min skipping
Gymnastic: Max Knees to elbows Strength: 5 x 1 90% snatch
WOD:
50 doubleunders, Then 3 rounds of: 5 clean & jerk 7 Chest to Bar pullups Finish with 50 doubleunders to finish it all off
Workout of the Day, Thursday 25-6-09Warm up: 1 min skipping 10 Squats, 10 Pressups, 10 Pullups 45 seconds double unders 10 Overhead Squats, 3 muscle up attempts (using bands if necessary), 10 Push Press Strength: Back squat - 80% 3 x 3
WOD: Complete as many rounds as possible 10 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
Jami and Dellus do Nasty Girls...
Congratulations to Chidi, Arifa and Matthew for graduating Foundations course number 3 this morning.
Workout of the Day, Wednesday 24-6-09
Warm up: With a partner throw a Dynamax med ball for 1 minute. Alternate sides, increase range of motion as you warm up. Throw the ball differently each time, 10 Squats, 10 Overhead press, throw the med ball for 1 minute, same rules as above, but harder and faster, 10 pullups, 10 situps, 10 Overhead squats, throw the med ball for a minute as hard as you can . Strength: Push Press 80%, 5 x 3
WOD: 30 Front Squat for time, load as appropriate. Aim for 3-6 minutes.
Workout of the Day, Tuesday 23-6-09
Warm up: (All bodyweight or with plastic pole) Jog 200, 10 Overhead Press, 10 Squats, 10 Pressups, 10 Situps, 10 pullups (if your hands can take it after yesterday's WOD), work through handstand push up progressions to determine the scaling you will need for the WOD
Strength: Deadlift 75% 5 x 4
WOD: Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups
Workout of the Day, Monday 22-6-09
Warm up: (All bodyweight or with plastic pole) Row 500m, 10 Squats, 10 Power cleans, 10 Over head squats, 10 Push press, 3 hanstand attempts + hold for time
Strength: Test for 1 RM Clean and Jerk
WOD: 10 sets for time of 3 weighted pullups (20Kg) 5 strict pullups 7 Kipping pullups Hands must not leave bar for the duration of a set.
Brian 11.42 as Rx'd Sandy 12.42 as Rx'd Jay 18.32 as Rx'd Jane10.03 (2 rounds of walking lunges, jumping pullups) Tina 18.00 (walking lunges as Rx'd, jumping pullups)
Workout of the Day, Monday 15-6-09 Nasty Girls: 3 Rounds of 50 squats, 7 Muscle ups, 10 x 60Kg Power Cleans
The scores on the doors (red)...
Clare perfecting the front squat
John's first muscle-up
John' working hard
Latika working her muscle-up progressions with Jami
The madness has taken John. Jane in the background keeping score, Dellus supervising
John's rapidly improving Power Clean.
Latika learning the muscle up transition, the hardest part
John working hard on his last set of squats
Jami 9.13 as Rx'd Brian 14.20 subbed 50Kg power cleans, blue assistance bands on Muscle up Latika 11.08 Clare 7.25 Dell 7.39 as Rx'd John 13.09Jane 10.21
Workout of the Day, Friday 12-6-09 Complete as many rounds as possible in 20 minutes of: 60Kg-pound Hang clean, 15 reps, 12 Ring dips, 21 Sit-ups
Brian (30Kg Hang Cleans) 4 rounds + 6 Cleans Jami 6 rounds + 10 Cleans
Workout adapted to suit the needs of the evening class by changing AMRAP above to 1 min of each exercise, scored for points
Clare 2 rounds (10Kg front squats subbing Cleans) Score: 67 John 5 rounds (20Kg bar) Score: 219 Jane 6 rounds (15Kg bar) Score 202
Workout of the Day, Thursday 11-6-09 Tabata something else: 4 tabata sets (with no rest between) of pushup, pullup, sit up, squat. A tabata set is made up of 8 periods of 20 seconds on and 10 seconds off (4 mins total). During the 20 second on periods, you exercise at your maximum capacity.
Workout of the Day, Wednesday 10-6-09 Run 5Km or 10 x 100m
CrossFit Central London Workout of the Day 8-6-09, 3 Rounds of 21 (35Kg) thrusters & double unders. Filmed by John Bartlett
Workout of the Day, Tuesday 9-6-09 Cindy: As many rounds as possible (AMRAP) of the following triplet in 20 minutes. 5 Pullups, 10 Pressups, 15 Squats
Cindy:
Jay 9 rounds + 5 pull-ups & 10 push ups Tina 12 rounds (jumping pullups and knee push ups) Brian 16 rounds Jane 10 rounds (with 52lbs assistance on pullups + knee pushups)
pm - Barbara: 3 rounds of 20 pullups, 30 pressups, 40 situps, 50 squats 3 minutes rest between rounds
Stuart: 5.37 / 10.17 / 8.01 - Subbed Jumping pullups/ knee pressups Brian 4.05 / 5.24 - 2 Rounds only Jami 2.16 - 1 round only, but super fast, was his 2nd WOD that day
am -Michael: 3 rounds of 800m run, 50 sit ups, 50 back extensions (sub good mornings)
Jay 26.26 Tina 32.28 (subbed rowing for running)
Workout of the Day, Tuesday 26-5-09 CrossFit Total: Combined total weight of 1Rep Max Back Squat, Dead Lift & Overhead Press
Tina - 120Kg Stuart - 330Kg Jay - 440Kg - Awesome result. 440kg equates to 968lbs, not far off the magic 1000lbs!
CF Total Score board
Jay Deadlifting 200Kg. Need smaller weights or a longer bar!
Tina Back Squatting 50Kg
Jay Back Squatting 160Kg - Strong work
Workout of the Day, Friday 22-5-09 4 Rounds of 400m run, 50 squats
'Mad' Adam (2 rounds, red band assisted pullups, 20" box) 10.43 (Adam insisted I point out he is an international man of mystery with film star good looks...) Jay (2 rounds, 24" box jumps, full pullups) 12.43 Tina, (2 rounds, 12" step ups, jumping pullups) 13.16
Tina (pretty), Jay (sweaty) and 'mad' Adam doing his best Tom Cruise
A good walking lunge is worth singing about. Adam does Jazz hands.
Tina on pullups. Solid work!
Workout of the Day, Tuesday 19-5-09 3 Rounds of 25 situp, 25 Box jumps 24" box, 250m row for time
Stuart: 14.29 Brian: unwell
Workout of the Day, Monday 18-5-09 21, 15, 9 reps of 85Kg deadlift, 30Kg push press. For time
Stuart: 8.23 Brian: Has a cold and took the manly step of not training :-)
Workout of the Day, Friday 15-5-09 3 rounds for time of: 10 Chest to Bar Pull-ups, 10 Front Squats, 75Kg/50Kg, 10 Burpees
Brian (45Kg front squats) 8.30 Jami (75Kg front squats) 6.44
Workout of the Day Thursday 14-5-09 5 sets of 30 situps, 25 back raises
Sandy, 3 rounds 5:58 Stuart, 3 rounds 7:12
Workout of the Day Wednesday, 13-5-09 5 sets of 400m row + 15 x 20Kg Over head squat for time (Updated Nancy)
This workout was undoubtedly completed in record time, sadly I forgot to start the stopwatch, so we'll never know... ;-)
Workout of the Day Tuesday 12-5-09 7 sets of 1 Rep Max Power Cleans (7 x 1RM PC)
Stuart and Sandy both Power Cleaned 65Kg, amazing work considering Sandy hasn't trained since coming to the UK 6 months ago and Stuart had 7 stitches in his finger a week ago.
Brian managed a PB at 75Kg and Jami made 95Kg look easy (after having completed another WOD of 3 sets of 10 x 140Kg Deadlift, 50 double unders).
Thanks to all of you who pointed out that the site content appeared to have regressed, the server was upgraded and we lost about 3 days worth of content.
If you want to find out more about CrossFit, there will be more information posted on this site soon, or check out CrossFit.com.
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.
