Abramo, professional dancer, future superstar and part time barman getting strong working his overhead squats - Abramo is available for ads, stage and film work - nothing dodgey...
Brooke, a visiting CrossFitter from California, came unable to do an overhead squat, as you can see, about 10 minutes later performed a beautiful, below parallel OH Squat - nice one!
Clare coaches Ollie on his overhead squat. Ollie has just passed through foundations and Clare is his mentor
Workout of the Day, Friday 30/4/10
Warm up: Run/ row/ skip
WOD: Robbie's leaving workout.
3 Rounds for time
1 round = 2 circuits
Teams of 2
1 minutes rest after each 2 circuits
1: 50 flutter kicks
2: Monkey bars
3: 2 x rope climbs
4: 6 x ring dips
5: run agility cones course
6: 10 x pushups (each) 7: 10 x box jumps (each)
8: 1 length of the gym wheelbarrows (person 1 is wheelbarrow on 1st lap, person 2 on 2nd)
9: 10 x handstand pushups, done by wheelbarrow person, assisted by feet holding person
10: 1 length buddy carry (wheelbarrower & hspup er does the carry)
Repeat for second lap, swap person on wheelbarrow/ HSPU/ buddy carry
25th June Challenge: Try the following now, then again on the 25th June and see how much you can improve. Arifa has promised a chocolate bar for anyone who can complete the whole thing as Rxd
20 x Chest to bar pullups (one set) 30 x Double unders (one unbroken set) 5 step handstand walk (one walk) 5 x muscle ups (in 2 minutes)
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.
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.
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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.
