Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Friday 18th December 2015





CrossFit Total

35 mins to establish

1rm squat
1rm press
1rm deadlift

CrossFit Blackfriars

Thursday 17th December 2015





Murph

1 mile run
100 x pull ups
200 x push ups
300 x squats
1 mile run

40 min cap


CrossFit Blackfriars

Wednesday 16th December 2015




1)
Grace

30 x clean & jerks @ 60/40

cap 10 mins

rest 5 min

2)
Annie
50-40-30-20-10
double under
ab - mat sit ups

cap 10 mins



CrossFit Blackfriars

Tuesday 15th December 2015





Filthy 50
50 reps each of

box jumps
jumping pull ups
American swings @24/16
Knees 2 elbows
Push press @ 20/15
supermans
wall balls
burpees
double under


cap 35 mins


CrossFit Blackfriars

Monday 14th December 2015





1)
Bench press
work up to a 5 rep max


2)
4 rounds of:
2 min AMRAP of:
10 x push ups
30 x double unders

rest 2 min between rounds


CrossFit Blackfriars

Friday 11th December 2015






"Jason"

100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

Cap 25 mins


CrossFit Blackfriars

TEST

TEST

CrossFit Blackfriars

Thursday 10th December 2015







Thursday 10th December 2015:

5 round

Championship Fight Gone Bad

Wall balls
SDHP@35/25
box jumps
push press @35/25
row for calories


1 minute per exercise

rest 1 minute between rounds



Fight Gone Bad (F.G.B.) was originally designed about a decade ago for UFC Champ BJ Penn!

When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands.

Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute.

Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn't want stamina to be a significant factor in the workout. Since localised muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localised muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).


CrossFit Blackfriars

Week starting Monday 23rd November 2015






Monday 23rd november:

1)
Slow Snatch
Heavy single

2)
21-15-9
left hand KB OHS @ 24/16
strict dips
Right hand KB OHS @ 24/16
Strict pull ups

10 min cap




Tuesday 24th November;

1)
Strict HSPU
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
20 min AMRAP of:

5 deficit HSPU
30 unbroken double unders
run 400m




Wednesday 25th:

1) a)
Pause Squat
Heavy set of 1

b)
Double KB presses
Heavy set of 6

on 0 squat, on 1 press, on 2 rest

2)
5 rounds
wall balls - 1 min AMRAP
rest 1 min between rounds



Thursday 26th:

Row 500m
21 x burpees
12 x thrusters @ 50/35

Start at 0,9,18,27

start someone on the rower every 3 mins




Friday 27th November 2015:

1)
Clean
heavy single

2)
15.12.09
Clean @70/45
strict pull ups

cap 10 mins



CrossFit Blackfriars

Week starting Monday 16th November 2015






Monday 16th November:

1)
A)
2 rep Pause squat

B)
2 rep Double kettlebell Arnold press

5 rounds
On Zero squat
In min one press
On min 2 rest

On min 3 squat again etc


2)
7 rounds of:
7 cleans @50/35
7 thrusters
7 over bar burpees

Cap 12 mins




Tuesday 17th November:

1)
Snatch & snatch balance complex

2)
200 Russian swings @24/16kg

Cap 8 mins




Wednesday 18th November:
1)
Clean high pull + clean
1+ 1

2)
3 rounds of:

Bear complex

7 rounds of
Power clean
Front squat
Push press
Back squat
Push press

Start on 0,5,10




Thursday 19th

Kelly

5 rounds of:

Run 400m
30 box jumps at 24/20
30 wall balls

Cap 35 mins




Friday 20th

1 a)
Front squat
Work up to a heavy single

B)
Handstand practice

5 rounds
On Zero squat
On min one do handstands
On min 2 rest

On min 3 squat again etc


2)
Tabata push ups
Rest 1 min
Tabata Abmat sit ups
Rest 1 min
Tabata squats

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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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