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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

friday, February 27th, 2015



here's the guidelines for 15.1
http://games.crossfit.com/workouts/the-open


http://games.crossfit.com/video/open-workout-151-archived-live-footage


check this one out for the live announcement and Mat Fraser versus Rich Froning and then skip to 45 mins for some tips from the nasty girl herself Annie Carole 

1)
Pause clean & jerk
Heavy single

5 second pause above the knee

2) 5x1 @90% Emom

3) clean first pull
Heavy triple

4) 100 unbroken kettlebell swings
3 min cap

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Thursday, February 26th, 2015


What does the open mean to you?

It all kicks off tomorrow!!!

Stay Classy CrossFitters
Fergus

1)
Pause squat @80%
10x2 Emom

2)
2 rounds for perfect reps of:
- barbell lunges
- L sit progressions
- BB good mornings

1 min per exercise


3)
10 min AMRAP

10 x box jump, step offs
10 x alternating lunges
10 x push ups


CrossFit Blackfriars

wednesday, February 25th, 2015


The last few days have been heavy on the leg so it's about time we gave them a rest and went after our upper bodies (it's almost as if this stuff is planned eh ;) )


1) push jerk
Heavy single

2)
2 rounds for perfect reps of:
- IYT's
- pause ring rows
- skull crushers

1 min per exercise

3)
2 rounds of:

90 seconds HSPU
Rest 1 min

90 second rope climbs
Rest 1 min

90 second Hollow rock holds
Rest 1 min

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Tuesday, February 24th, 2015



The CFB Superheroes were treated to a special guest today. None other than London 2012 Silver Medalist Apti Aukhadov. 

At 22 (!) he's only getting started so it'll be fantastic to see what he achieves over the years. 

here's some 2012 clips for you to enjoy...

https://www.youtube.com/watch?v=fvAw57UJ2XU

https://www.youtube.com/watch?v=_VeHg1bY9sg

It's amazing how someone who has snatch 173kg and clean & jerked 215kg (that's a 387kg total) is so calm and relaxed when lifting.

Stay Classy CrossFitters 

1) complex of:
Pause snatch high pull
And hang snatch

Pause for 5 seconds above the knee

2) Emom 5x1 @ 90%

3)
Nancy
5 rounds of

400m run
15 x OHS @45/30

Cap 15 mins

CrossFit Blackfriars

Monday, February 23rd, 2015


Again a massive congratulations to Kate & Paul on their wedding this weekend.

When I did a handstand in front of the Eiffel Tower earlier this month I thought that I had the handstand of the month competition sewn up but as you can see from the picture above they beat me hands down!

(see what I did there)

Stay Classy CrossFitters 
Fergus 

1)
Squat
Heavy single

2)
2 rounds for perfect reps of:
- hip thrusts
- 1 legged BB Romanian deadlifts
- straight body lever from floor

1 min per exercise

3)
21-15-9
Squat cleans @60/40
100 double unders

10 min cap

CrossFit Blackfriars

Friday, February 20th, 2015


One week until the CrossFit Games Open begins!

If you haven't registered already you can register here

We will be doing the Open WODs in the 7pm Friday class, at 9am on Saturdays and in Monday's class so you have loads of chances to do it.  You can also do it during Saturday or Sundays open gym slots - now that you have no excuse, go get registering;)

ps don't forget to select CrossFit Blackfriars as your team

Stay Classy CrossFitters
Fergus

1)
10 min EMOM

odd mins: 3x seated wide grip press @ 65%
even mins: 10 x strict dips

2)
2 rounds for perfect reps of:
- ring flys
- c2B chins
- reverse DB flys

1 min per exercise

3)

2 rounds FGB style of:
- rope climbs
- push press @ 35/20
- rope climbs
- 2 KB shoulders to OH @ 16/12
- wall balls


CrossFit Blackfriars

Thursday, February 19th, 2015

1)

Complex of:
clean pull, hang clean & jerk

2)
10 - 1 ladder of hang cleans @ 80/55
1- 10 ladder of burpees

cap 10 mins



CrossFit Blackfriars

wednesday, February 18th, 2015


1)
pause squat
10 x 2 @ 75%

2)
2 rounds for perfect reps of:
- one legged bulgarian squats
- knees out drill with bands
- supermans

1 min per exercise

3)
10 min AMRAP of:
10 x burpees
20 x KB OHS @ 24/16 (10 per arm)
30 x double unders

CrossFit Blackfriars

Tuesday, February 17th, 2015

I'm a firm believer in not using bands for scaling pull ups. 

Here's a few articles which detail some of the reasons why...

http://www.fitnesscultchronicles.com/blog/2014/6/6/friends-dont-let-friends-do-band-assisted-pullups

http://breakingmuscle.com/strength-conditioning/bands-are-for-pushing-not-pulling




1)
Push Jerk
3 reps

2)
2 rounds for perfect reps of:
- hammer holds with dumbbells
- KB rows
- KB behind the head tricep extensions

1 min per exercise


3) tabata shoulder to overhead at 60/40

rest 2 mins

3 mins for max STRICT C2B pull ups

CrossFit Blackfriars

Monday, February 16th, 2015

It really annoys me when people belittle themselves after doing a lift and say 'but it was only...'. Remember the only person you should compare yourself to is yourself.

There will always be someone who can lift more or run faster etc but as long as you try to be #BetterThanYesterday you're improving so you should rightfully be proud of every lift! 


Stay Classy CrossFitters
Fergus

1)
pause snatch
heavy single

5 second pause at the end of the first pull (i.e. just over the knee)

2) 5x1@90%


3) snatch high pull from the hang
3 reps

high pull is to the upper abs

4)
150 x russian swings
cap 4 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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