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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Friday, January 30th, 2015

Its Friday!

Lets train hard and earn our weekend!

Today is all about putting something heavy overhead. 


On the conditioning go all out from day one and don't save yourself for later rounds.  


here's the greatest after shave ad ever - I'm on a boat!

Enjoy!
Fergus

1)
Press heavy single
compare to October 6th 2014. 


2)
2 rounds for perfect reps of:
- hammer holds with plates
- KB rows
- diamond push ups

1 min per exercise

3)
5 rounds of: 2 min AMRAP 10 x kb shoulder to overhead @24/16 10 x burpees

Rest 1 min between rounds


CrossFit Blackfriars

Thursday, January 29th, 2015

Potentially the 2015 CrossFit Games champion Mat Fraser snatching 143kg.

What I love about this video is not the weight, which is obviously very impressive, but how long he spends at the bottom of the final lift to make 100% sure he was ready to stand it up before he attempted to.  

When Mat landed his weight was all over the place and if he had tried to stand up earlier than he did he would have lost it in front. 

I genuinely feel that if you land a snatch you should always be able to stand it up. To do this you often need to wait a few seconds to ensure that you are completely stable and ready to stand it up before attempting to do so. 

Happy Snatching!
Fergus 


1)
Complex of:
Muscle snatch
Power snatch
Hang snatch

2)
5x1 @90% emom

3)
8 min AMRAP or:
7x OHS @60/40
14x pistols
21x double unders



CrossFit Blackfriars

Wednesday, January 28th, 2015

Lets talk about squatting and good technique.

Whether you are a fan of the Bulgarian method of training, popularised by Ivan Abadjiev, which gets lifters to squat every day (and train several times a day) or the conjugate method (which incidentally is based on Russian weightlifting programming from the 70's) popularised by Loui Simmons of Westside Barbell which gets lifters to squat twice a week (one dynamic day and one max effort day focused on the posterior chain therefore good mornings or deadlifts are regularly used instead of squats) most people can agree that squats are one of the best exercises anyone can do to help them reach their goals, whatever they may be (aesthetics, sports performance, endurance or strength).

Because so many people know how important squatting is they often think that you have to squat as much as possible as it's the only way to get stronger legs.

This unfortunately leads to people thinking that they are are only squatting when you are actually doing squats (front, back or overhead) however any day that involves cleans, snatches, deadlifts, good mornings, russian kettlebell swings, lunges, Romanian deadlifts is also getting your legs strong and is therefore a 'squat day'.

For example if you look at this weeks training from Monday to Friday you'll see hang cleans, pause front squats and snatches which means that you will squat 3 times this week (not including squatting as part of WODs - another 2 times). If you also do Saturday mornings weightlifting class this could become 4 times (if you ever wondered why our members hit so many squat PB's well now you know!). In short - at CrossFit Blackfriars, we squat a lot!

This brings me nicely to the reason for todays words of wisdom.

To get the maximum benefit out of your training, when you train you should train to improve everything, not just to make whatever lift you are attempting at any cost.

To achieve this, focusing on excellent technique is vital because whilst using poor technique may allow you to make a lift this time it will have little to no carryover to anything else and is usually unsafe or un-repeatable.

I often refer to this concept as everything is everything or talk about making a lift repeatable - putting it simply the best way to improve everything you do is to lift with the best possible technique so you can to ensure that it has as much carryover to everything else you do.

Now go squat;)


1)
Pause front squat 1RM
Compare to 11.12.14

2)
2 rounds for perfect reps of:

- banded Russian swings
- banded good mornings
- TTB

1 min per exercise


3)
21-15-9
Front squat at 60/40
Dips
Cap 10 mins


Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Tuesday, January 27th, 2015

When I started CrossFit back in 2008 OPT had won the first ever CrossFit games and every time I saw a video of him doing a WOD I was inspired.

Here he is doing a sub 7 minute Helen back in January 2008. It was filmed at his place, in the evening, with dodgy camera work, zero effects, almost no editing and it's bloody brilliant!! it's still one of my favourite all time CrossFit videos - Enjoy!

1)

push press @65% wide grip
9x3 Emom

2)
2 rounds for perfect reps of:
- seal walks
- C2B chins
- reverse DB flys
1 min per exercise

3)

Helen
3 rounds of:
400m run
21 x American swings @24/16
12 pull ups
Cap 12 mins

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Monday, January 26th, 2015

If like me you feel that weightlifting is like an art then you'll love the artist and the olympian

If not I put up a picture of a pretty girl weightlifting, either way, it's a great start to the week - happy monday! 


1) High hang clean

2) 5x2@80-85% Emom

3) jerk Heavy single

4)  Run 1 mile

CrossFit Blackfriars

Monday, January 26th, 2015

If like me you feel that weightlifting is like an art then you'll love the artist and the olympian

If not I put up a picture of a pretty girl weightlifting, either way, it's a great start to the week - happy monday! 


1) High hang clean

2) 5x2@80-85% Emom

3) jerk Heavy single

4)  Run 1 mile

CrossFit Blackfriars

Friday, January 23rd, 2015

Squats, making girls prettier since 1848...


1)

Squat @ 75%
10 x 2 EMOM


2)

2 rounds for perfect reps of:
- one legged bulgarian squats
- x man walks
- rocking supermans

1 min per exercise

3)

3 rounds of:
10 x box jump, step offs
20 x wall balls
30 x double unders
400m run

cap 12 mins

CrossFit Blackfriars

Thursday, January 22nd, 2015

Today we got to do Arnold presses and talk about that scene in Pumping Iron...

1)

Strict press 3RM
20 mins cap
(start the clock after finishing the 8 min warm up. So at 29 mins past the hour this is finished).

2)

2 rounds for perfect reps of:
- seated arnold shoulder press
- KB rows
- box dips

1 min per exercise

3)

2 rounds of:
5 min AMRAP:
10 x should to overhead @ 60/40
10 x TTB

rest 1 min between rounds


CrossFit Blackfriars

Wednesday, 21st January, 2015

remember your fitness should be a priority, not an option...

 

1)
high hang snatch
15 mins cap

2)
EMOM 5x2 @ 85-90%

3)
muscle snatch x 3
10 mins cap

4)
front squat x 5
10 mins cap

5)
optional extra work
500m row or ski erg test



CrossFit Blackfriars

Tuesday, 20th January, 2015

Don't forget to check in and post your WOD's - remember if you don't tell the internet about a WOD it doesn't count - it's science ;)



1)

pause front squat - 3 RM
20 mins cap

(start the clock after finishing the 8 min warm up. So at 29 mins past the hour this is finished)

2)

2 rounds for perfect reps of:
- jumping squats
- BB romanian DL's
- hollow rock

1 min per exercise


3)

12-9-6
Deadlift at 150/100kg
12-18-24 dips

cap 10 mins

Next
Pricing
We are offering competitive prices that allow for flexibility and saving depending on your needs. 


Peak Costs
Peak membership allows access to all classes. 
 
                   
Sessions Per week                    
 
   
 Membership Type
 
 2x*
 3x**
 Unlimited***
 
 
 
1 month  contract
£110
£155
£220
     
3 months contract
£100
£140
£200
 
   
             

Off-Peak Costs
Off-peak membership allows access to classes at 6am, 12.30pm, 4.30pm & 8.30pm Monday to Friday, classes from 1pm on Saturday and all Sunday classes.  
 
 
Sessions Per week                    
     
Membership Type 
 
 2x*
 3x**
 Unlimited***
 
   
1 month contract
£80 
£110 
£145 
     
3 months contract
£75
£100 
£130 
     


This is how to get started:
1. Go to our MindBody page and create yourself a profile HERE 
2. Choose a membership option to start with - you can always change it later!
3. Send us an email to the hello@crossfitblackfriars.com address to let us know you are ready to get started and we will help you set up your chosen membership.
4. You are ready to book your first class - either via your online profile or by using the MindBody Connect App which you can download for free to your smartphone.

If you have any questions, please email us: hello@crossfitblackfriars.com

We look forward to seeing you soon!


Personal training & drop ins

To orgainse personal training at CrossFit Blackfriars - please email hello@crossfitblackfriars.com to book a session.

We also offer a drop in rate to visiting CrossFitters of £20 per session. Please email us at hello@crossfitblackfriars.com if you would like to visit.




* 2 classes a week equates to 9 classes which can be used at any point during each month.
** 3 classes a week equates to 13 classes which can be used at any point during each month.
*** Unlimited equates to one class per day.


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CrossFit Blackfriars

 

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