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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Thursday, March 26th, 2015




I think the pics says what I expect to be announced in 15.5 in a few hours!

1)
Floor press
Heavy single

2)
3 rounds for perfect reps of;
- seated Arnold press
- pendlay Rows
- strict dips

1 min per exercise

3)
Tabata shoulder to oh @60/40

Rest 2 mins

Tabata burpees

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Wednesday, March 25th, 2015




More CrossFit Open geeing out!

http://games.crossfit.com/video/crossfit-games-update-march-24-2015

http://games.crossfit.com/article/154-leaderboard-analysis



1)
Complex of clean, hang clean and front squat

2)
Squat clean Elizabeth
21-15-9
Squat pCleans
Dips

Cap 15 mins

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

Tuesday, March 24h, 2015




I love squatting because whatever your goal is (aesthetic, strength, cardio/metabolic condition, flexibility) squatting will help get there faster and improve you as an overall athlete. 

I also love kettlebells and believe that if you have one or two at home (and a jacuzzi and sauna) you have an excellent home gym!

The goblet squat marries the two together so what's not to like?

The benefits of the goblet squat are numerous and they are particularly useful for improving technique in new and experienced athletes due to the fact that holding the weight in the rack position helps develop strength in the upper back, keeps the back flatter, allows for a much deeper squat therefore increasing mobility, they makes it far easier to stay on your heels, they keep your knees over your ankles and the nature of the movement allows technique to stay solid even under fatigue - winning all round! 

That's not to say that they are just for technique work, nope, add a bit of volume or weight and things get spicy real fast - just ask the CFB Superheroes who did them today! 


1)
Good morning

Heavy 3 reps

2)
2 rounds for perfect reps of:
- jumping squats
- 1 legged KB Romanian deadlifts
- Texas shoot through a

1 min per exercise


3)
400m run
50 goblet squats @24/16
400m run
50 goblet squats
400m run
50 goblet squats
400m run

CrossFit Blackfriars

Thursday, March 19th, 2015



I love kettlebells!

They are one of the best ways of building both strength and conditioning at the same time. 

Lots of people have issues with banging their wrists so here's a video from Steve Cotter the head of the International Kettlebell Fitness Federation on how to clean up that technique.

I still have nightmares of being coached by Steve on my Kettlebell certification - basically we learned by doing thousands of reps - it hurt but it worked!  

Stay Classy CrossFitters
Fergus

Thursday's 19th March:

1)
10 min EMOM:
Odd: press wide grip @65% x 3
Even: 10 x strict pull ups


2)
2 rounds for perfect reps of:
- deficit push ups
- strict C2B chins
- reverse ring flys

1 min per exercise


3)
4 min AMRAP of KB snatches
Rest 2 mins
4 min AMRAP of KB shoulder to overhead


CrossFit Blackfriars

wednesday, March 18th, 2015



The snatch is like a golf swing, when it goes well it feels effortless and does exactly what you want but if you're slightly off you end up shanking it! 

If it was easy you wouldn't get an Olympic gold medal for it (and the C&J). 

You can spend a lifetime working on it and still have loads of things that you need to improve. Which may be why, like golf, it's so easy to fall in love with.

Here are some common mistakes from the guys at box life magazine and some ways of how you can fix them. 

Remember the olympic lifts take time and patience to master so always focus on proper technique first, if you do that the weight will follow fast!


Stay Classy CrossFitters
Fergus

1)
Complex of:
Snatch and snatch balance

2)
5x1 @80-85%

3)
10 min EMOM of:
Odd mins: 10 x strict HSPU
Even mins: 20 x KB OHS

Rest 2 mins

Tabata burpees






CrossFit Blackfriars

Tuesday, March 17th, 2015



Train hard and celebrate with a pint of the black stuff - Happy st Paddy's day people!

Ps remember it's St Patricks day or St Paddy's day.  To America, a patty is way of describing beef... just saying;)
 

1)
Pause front squat
10x2@75%

2)
2 rounds for perfect reps of:
- barbell step ups
- one legged Bulgarian squats
- supermans

One min per exercise


3)
10 min AMRAP of:
20 x alternate lunges on the spot
20 x hand release press ups
400m run

Stay Classy CrossFitters
Fergus 

CrossFit Blackfriars

Monday, March 16th, 2015


I absolutely love how the Open drives people on to new levels every year - It's been raining first time muscle ups all at CrossFit Blackfriars all weekend! 

1) 
Muscle up practice


2)
Open WOD 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

 

CrossFit Blackfriars

Friday, March 13th, 2015


I actually wrote this last night before I went to bed so I didn't know what the WOD was but seeing as we had lots of grippy/pulling exercises (pull ups, snatches, cleans, deadlifts and toes to bars) in 15.1 & 15.2, I'm guessing that we are due to pushing so I won't be surprised if I woke up this morning to find wall balls, push press or box jumps in 15.3 (and you know that double unders, muscle ups, thrusters and of course burpees will be making an appearance before the Open is finished!!).

So if I woke you up by cursing Dave Castro for putting in burpees then day after I had a pizza then sorry about that!

(I ate the pizzas in a cave which clearly makes it paleo)

Stay Classy CrossFitters
Fergus


1)
Floor press 3rm

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

1 min per exercise

3)
2 rounds of:

1 min AMRAP muscle ups

1 min rest

1 min AMRAP burpees

1 min rest

1 min AMRAP pistols

1 min rest
 

CrossFit Blackfriars

Thursday, March 12th, 2015



We are delighted to announce that Second City CrossFit will be hosting The Trinity Games on Saturday 13th of June.

This will be a same sex pairs event and will feature teams from SCCF, CrossFit Blackfriars and Unit 22 CrossFit.

There will be two divisions (Rx'd and scaled) and EVERY teams will compete all events on the day.
To do Rx'd you will need to be able to do double unders, pull ups and clean and jerk 70/45kg.

Entry is £45 per team.

Each box has been allocated only 20 team spots and we will be opening registration in the next few days!

In other news, Open WOD 15.3 gets released in a few hours (gulp) so to get you in the mood here's the latest update shows, enjoy!

http://games.crossfit.com/video/crossfit-games-update-march-10-2015

http://games.crossfit.com/video/crossfit-games-update-march-11-2015


1)
Slow clean & jerk
Heavy single

2)
5x1 @90%

3)
Clean first pull x3

4)
100 Russian swings

Stay Classy CrossFitters
Fergus

CrossFit Blackfriars

wednesday, March 11th, 2015


Here's some stats from Open WOD 15.2 for you to geek out on - enjoy! 

http://games.crossfit.com/article/newhart-and-bridges-win-152

http://games.crossfit.com/video/inside-leaderboard-march-6-2015

1)
Front squat 3rm

2)
2 rounds for perfect reps of:
- banded Russian swings
- banded good mornings
- straight legged levers from floor

1 min per exercise


3)
30 x front squats @80/55
Run 1 mile

5 min Cap on the front squats (no cap on the run obviously)

Stay Classy CrossFitters
Fergus

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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                    
 
   
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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.  
 
 
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 Unlimited***
 
   
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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!


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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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