 Welcome to CrossFit Central London, London's first CrossFit Gym
Workout of the Day (WOD):
Workout of the Day, Tuesday 31/8/10
Warm up: Skip until warm
2 x 10 Squats Burgner warm up Gymnastics: Knees to Elblows, Toes to bar, (on rings) upside down tuck, keep tucked fully rotate into skin the cat. Repeat 5 reps
WOD: 5 rounds for time of:
Big Dogs:
5 x 85Kg/60Kg Power Cleans 20 x Double unders Pack:
5 x 65Kg/40Kg Power Cleans
20 x Double unders Puppies:
3 x 40/20Kg Power Cleans 60 x single unders
 Erin in the tripple extension phase of the power clean
Note how her body is fully extended, with shoulders shrugged, bar flying vertically and elbows going high and wide
The bar could be a little closer to her body, this would make catching and controlling the weight easier Workout of the Day, Saturday 28/8/10
Photos from Saturday's WOD are here
Skills: Practice two events from each section on your Athletic Milestones sheet. Pick things you suck at.
WOD: DT
5 Rounds for time of
12 Deadlift
9 Power Clean 6 Push Jerk
all at 70/ 40Kg
 Nick dipping to punch up a push jerk
 Jason catching a power clean
Note how his knees have shot forward rather than his butt back so he can get under the bar.  Declan, Candice and Mel - burpees, still the people's favorite
Workout of the Day, Friday 27/8/10
Warm up: Run/ Row/ Skip until warm
WOD:
In teams of two, each carries a 20Kg plate, 1 team member works, the other holds the plate
40 Heavy KB swings
60 box jumps (24") 40 wallballs (20lbs)
60 pushups
40 wallballs
60 box jump 40 heavy KB swings
Run 800m as a team, with each member carrying the plate for 400m
 James looking good - ring dips
Workout of the Day, Thursday 26/8/10
Warm up: Run/ Row/ Skip until warm Strength: Back Squat rep max Power Clean
WOD: 21 burpees 3 Wall balls (20lbs)
18 burpees 6 wallballs
15 burpees, 9 wallballs
12 burpees, 12 wallballs
9 burpees, 15 wallballs
6 burpees, 18 wallballs
3 burpees, 21 wallballs
Endurance WOD:
Death by 10m
Run 10m in the first minute, 2 x 10m in the second, 3 x 10m in the third etc.
Continue until you can't complete the required number of 10m runs in the minute. Then as many ring dips as you can complete within 1 minute of finishing the WOD.  First CF Endurance workout, note the POSE running style lean forward
Mobilisation WOD:
2 x foam roll adductors (both sides) - 2 mins
2 x dynamic 3D Hip flexor stretch - 2 mins 2 x foam roll calves - 2 mins 5 mins hamstring PNF stretch (5-7 mins) - drop as much as possible in to full flexion of the spine. Keep feet parallel
 Thursday night's Mobilisation class taken by Lara
 Lara demonstrating how to foam roll her adductors
 Tuula helps Ian with this Handstand pushup progression
Workout of the Day, Wednesday 25/8/10
Photos from Wednesday's WODs are here Warm up: Run/ Row/ Skip until warm Strength: 5 rep max Power Clean
WOD: 'Dead Cindy'
As many rounds as possible in 20 minutes of:
5 pullups
10 Pushups (hands off the ground at the bottom) 15 Deadlift/ Sumo Deadlift with 1/3 1 rep max or 60Kg max DL for one round, Sumo DL the next etc.  Kim, Matt, Andy and Dave 1 doing the first round of pullups on Dead Cindy.
Brad in the background (with the abs) doing 30 Muscle ups for time Workout of the Day, Tuesday 24/8/10
Photos from Tuesday's WODs are here Warm up: Run/ Row/ Skip until warm Strength: 5 rep max Press
WOD: 100 x 40Kg/25Kg thrusters for time.
At the top of each minute, put the bar down and perform 3 burpees
 Dave 2 and Arifa perform thrusters, note that both are squatting below parrallel, weight on the heels, bar in the rack position
Workout of the Day, Monday 23/8/10
Photos from Mondays WODs are here Warm up: Skip until warm, warm your shoulders up, 5 x GHD Situps, hip raises, walking lunge Strength: 5 rep max Deadlift
WOD:
21 Pullups, 3 GHD Situps, 2 length (30m) walking lunge
18 Pullups, 6 GHD Situps, 2 length (30m) walking lunge
15 Pullups, 9 GHD Situps, 2 length (30m) walking lunge
12 Pullups, 12 GHD Situps, 2 length (30m) walking lunge
9 Pullups, 15 GHD Situps, 2 length (30m) walking lunge
6 Pullups, 18 GHD Situps, 2 length (30m) walking lunge
3 Pullups, 21GHD Situps, 2 length (30m) walking lunge
Workout of the Day, Sunday 22/8/10
Photos from Sunday's WODs are here Warm up: Skip until warm, warm your shoulders up, 5 x GHD Situps, hip raises, walking lunge
WOD: 20 x double kettlbell clean (2 x 24Kg)
10 x box jumps (24") 15 x double KB clean 10 x box jumps 10 x double KB clean 10 x box jumps 5 x double KB clean 10 x box jumps  Declan cleaning 2 x Kettlebells, with the 24" box in the background
Workout of the Day, Friday 20/8/10
Photos from Friday's WODs are here
Warm up: Skip, pullup, squat, warm your shoulders up
WOD: Team workout.
In teams of 4:
Everyone runs 400m
Base Station - (5 Thrusters (40/25), 10 box jumps, 15 KB Swings, 20 GHD Situps)
200 squats (two working at a time, total divided as you wish)
Base Station
120 Pullups
Base Station
60 Handstand Pushups
Base Station 8 Rope climbs
 Andy subbing rope climbs
 Sunday Funday indeed, Murph - ring dips
Workout of the Day, Thursday 19/8/10
Photos from Thursday's WODs are here Warm up: Light KB Swings, Pullups, Pushups, Squats until warm Strength: 3, 5, or 7 rep max Power Clean
WOD: 21, 15, 9
Power Snatch (60Kg/ 35Kg)
Ring Dips
 Richard visits CFCL for a WOD
 Dellus (Osteopath to the stars) teaches the Thursday Mobility WOD how to stretch out a reluctant glute Workout of the Day, Wednesday 18/8/10
Photos from Wednesday's WODs are here Warm up: Light KB Swings Strength: 3, 5, or 7 rep max Power Clean
WOD: As many rounds as possible in 20 minutes of
Max reps KB Swings (go as heavy as you can manage)
400m run Count reps of KB Swing and number of 400s run
 Swinging a 32Kg kettlebell wasn't enough for Brad, he had to do it wearing a weighted vest
 Andy - Kettlebell swings
Workout of the Day, Tuesday 17/8/10
Photos from Tuesday's WODs are here Warm up: Run Strength: 3, 5, or 7 rep max Press
WOD: 'Death by burpee lateral jumps + Death by strict pullup'
Perform one burpee lateral jump (hands off the floor at the bottom of the chest to floor phase, 1.2m lateral jump) in the first minute
Two in minute two, three in minute three etc. Continue untill you cannot complete the required number of reps in the minute.
Once you have reached failure, take the next minute as rest, then start Death by strict pullups (1 rep in minute 1 etc).
NB no kip or leg involvement in the pullup, you may change grip as often as you like.
Dave 2 - burpee, lateral jump
Workout of the Day, Monday 16/8/10
Photos from Monday's WODs are here Warm up: Run Strength: 3, 5, or 7 rep max Dead Lift
WOD: 'Little Big Chief'
10 sets of a 3 minute AMRAP with 1 minute rest between rounds
Do as many rounds as possible (AMRAP) of the following triplet in the 3 minutes
3 power cleans (40/25Kg)
6 Pushups (hands off the floor at the bottom, of course) 9 Squats (below paralell to fully extended at the top)  Matt Power Cleaning
 Erin, enjoying thrusters
Workout of the Day, Friday 13/8/10
WOD: '5s'
Workout 1: As many rounds as possible in 5 minutes of
5 pullup
5 pushup 5 Squat Then 30 seconds rest
Workout 2: As many rounds as possible in 5 minutes of
5 Double unders
5 Situps Then 30 seconds rest
Workout 3: As many rounds as possible in 5 minutes of
5 Thrusters (43/25Kg)
5 Burpee  Jason just fails to get his second muscle-up (After Friday's Workout)
Well done on getting your first - a real milestone
Workout of the Day, Thursday 12/8/10
Warm up: Skip until warm Strength: 3, 5 or 7 rep Back Squat
WOD: Workout 1: As many rounds as possible in 5 minutes of
5 Burpee Broadjump
10 Ring rows then 30 seconds rest
As many rounds as possible in 5 minutes of
5 Push press
5 Push ups
Matt and Alex row, Arifa lurks in the background Workout of the Day, Wednesday 11/8/10
Warm up: Skip until warm Strength: 3, 5 or 7 rep Power Clean
WOD: 5 rounds for time of
15 KB Swings (32Kg)
100m walking lunge (ouch)
25 pullups
 Jon - Double unders
Workout of the Day, Tuesday 10/8/10
Photos from Tuesday's WODs are here
Warm up: Skip until warm Strength: 3, 5 or 7 rep max Press.
WOD: 3 Rounds for time of
50 Double unders 25 2fer1 wall balls (20lbs) 2 fer 1 Wallball - Squat (to below prallel) & extend hip, throw ball & hit 10' target, squat and extend hip, catch ball. One rep.  Paula - double unders
Workout of the Day, Monday 9/8/10
Photos from Monday's WODs are here
Warm up: Skip until warm Strength: 3, 5 or 7 rep max Deadlift.
WOD: Row 750, 30 x Ground to overhead any how (43Kg)
 Jon power snatching
Workout of the Day, Friday 6/8/10
Photos from Friday's WODs are here
Warm up: Skip until warm
WOD: '300' (well, technically the 250 because I forgot to include 50 box jumps...)
25 Pullups
50 Deadlifts (60Kg) 50 Floor wipers
50 Pushups 50 Clean and Press (20Kg bar) 25 Pullups  Marcus - floor wipers
Workout of the Day, Thursday 5/8/10
Photos from Thursday's WODs are here
Warm up: Skip until warm Strength: Back Squat WOD: Michael
3 Rounds for time of
Run 800m 50 GHD sit ups 50 GHD Hip raises  Peter scaling the workout down to normal sit-ups from GHD situps
Workout of the Day, Wednesday 4/8/10
Photos from Wednesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: Power Clean WOD: 5 Rounds for time of
15 Kb Swings
15 burpees (6 minute cut off)
30 seconds rest, then
5 Rounds for time of
15 x 45Kg ground to overhead anyhow
15 x toes to bar (7 minute cut off)  Guy swinging a kettlebell. Guy was an Ironman triathlete
Apparently those trainers are not being worn for a bet! Workout of the Day, Tuesday 3/8/10
Photos from Tuesday's WODs are here
Warm up: Run/ Row/ Skip until warm Strength: Press WOD: 'Charlotte'
21, 15, 9
43Kg overhead squat 43Kg Sumo deadlift High Pull
Arifa setting up for the Sumo Deadlift High pull  Bar a little far away from her body, but otherwise pretty good
 Photo taken a fraction of a second before she reaches the top of the movement
Workout of the Day, Monday 2/8/10
Photos from Mondays WODs are here
Warm up: Run/ Row/ Skip until warm Strength: Deadlift WOD: Angie's mixed up sister
100 pullups, Push ups, Sit ups, Squats
Ensure that foot or hand position changes every 10 reps
E.g. on the pullups, try wide grip, normal and narrow, pronated, supinated and mixed grips etc.
100 Pullups, with each 10 using a different hand position
Don doing 100 pushups, with each 10 using a different hand position Workout of the Day, Friday 30/7/10
Warm up: Run/ Row/ Skip until warm Strength: 15 rep max overhead squat WOD: Twos up on Cindy
In a team of two complete as many rounds as possible of the following triplet in 20 minutes.
5 pullups
10 pressups 15 squats Only one team mate works at any one time. Rounds must be completed to count.
Workout of the Day, Thursday 29/7/10
Warm up: Run/ Row/ Skip until warm WOD:
Workout of the Day, Wednesday 28/7/10
Warm up: Run/ Row/ Skip until warm WOD:
Workout of the Day, Tuesday 27/7/10
Warm up: Run/ Row/ Skip until warm 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. |
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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. |
