Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Scaling a WOD

Hey coach, how do I scale this WOD?

Let's talk about scaling and how to use it to reach your goals.

As you can see from the blog I did a few weeks ago scaling can be used to make the same WOD very different depending on what your individual goal is.

I won't go over those details again but what I want to talk about is weight choices and what to do in a WOD where there is skill that you are still trying to master.

Choosing the weight to lift is very much down to your goal. I discussed how to adjust the weight to focus on strength or conditioning in the previous blog but here I want to discuss the first goal for the majority of us - looking DAMN GOOD!

Let's be honest, for the majority of us our first goal is to get a very lean physique and to look DAMN GOOD. So now that we've admitted the 'beautiful' truth the next question is how do I get there ASAP!?!

Thankfully it's now universally accepted that the best way to improve your physique is through explosive training and lifting heavy weights which would explain why CrossFit is so popular, because that's exactly what we do!

This doesn't mean that lifting heavy weights should be confined to strength training, in fact you can scale your WODs to meet this goal too.

Let me explain.

If the WOD has a recommended (rx'd) weight which is heavier than you have lifted before people often find it hard to figure out what weight to use but this shouldn't be the case. The answer is simple , lift 90-95% of your 1 rep max. As long as you have good technique (if you don't you will obviously lift less) this will result in you doing a lot less reps but getting a hell of a lot stronger and therefore one step closer to your goal.

This will mean that you have to take big breaks in between lifts because you are lifting very heavy weights so you're not going to get the best score of the day, in fact, you probably won't get the WOD finished inside the time cap - but who cares? The point is you're one step closer to your goal and you just did more reps with 90-95% of your 1 rep max than you thought was possible - enjoy the confidence this will give you, it's well deserved.

Over time this scale will eventually allow you to do WODs as rx'd. At that point I would recommend doing the workouts at the rx'd weight (because it was put at that weight with a specific goal/focus in mind) unless your coach tells to you to scale them differently due to a current goal/focus (or injury).

So now that I know how to chose a weight what do I do if a skill I currently can't do comes up?

Be it double unders, handstands, muscle ups or pistols etc there's always some skill we are chasing so lets look at how we can get there ASAP.

For this I'm going to use double unders as an example as it tends to be the first skill most of us try to master in CrossFit. Again the answer is simple.

Every time double unders comes up in a WOD you simply get to that point and then spend the rest of the WOD practising double unders. To use an example, if the WOD is a 7 minute AMRAP (as many rounds as possible) of 10 thrusters and 30 double unders you would do your 10 thrusters in the first round and then spend the rest of the time practising double unders, if you get the 30 done you move on but if you don't you've just spent a lot of well needed time practising that skill.

The above is how I do it in my own training because its the fastest way to master a skill. Is it frustrating to spend what seems like forever missing rep after rep? yes, of course, but if you keep reminding yourself of why you are doing this (i.e. to master a skill) then you'll be happy to keep working.

I do, however, find when I'm coaching that a lot of athletes don't have the patience for this therefore another method I use is when it comes to the skill I get the athlete to spend the next 2-3 minutes practising that skill before moving on. Whilst using this method won't get you the skill as fast it will allow you to move on with the WOD which can help avoid you getting too frustrated (or even bored!)if things aren't going to plan.


The take aways. For choosing weights if you haven't lifted the rx'd weight before - use 90-95% of your 1 rep max, take plenty of rest and get stronger. To help develop a skill either spend the rest of a WOD practising it (or use the next 2-3 minutes of the WOD), be patient and before you know it, it'll be like second nature to you.

As always, and most importantly, remember to enjoy your fitness!

Stay Classy CrossFitters!
Fergus and the Team
CrossFit Blackfriars

Tags:
CrossFit Blackfriars

Quality over quantity

Like most of us who started CrossFit 'back in the day', I used to simply click on CrossFit.com every morning, thought 'oh God', then went to the gym and did the WOD, no matter what.

However don't we all want that magic pill (i.e. perfect programming) and are restlessly searching for the “best”?

Most of us do.


So over the years I followed various programmes including high volume programmes (2-3 hours a day and 5-7 days a week) because like most people I often signed up to the 'more is more' philosophy.

As time has moved on and my life has become busier, I have an ever dwindling amount of time to train (oh woe is me) which has actually been a blessing in disguise for my own training because it has made me more focused on getting as much as possible out of my time so when I do train I'm chomping at the bit.


Unfortunately though, I frequently see members making the same mistakes that I did  by going for the 'more is more' attitude whilst their intensity drops session by session to a point where by the end of the week most of them are basically just phoning it in.

This 'more is more' style of training in CrossFit started to gain popularity around 2009 when Mikko Salo won the CrossFit Games. Mikko became famous for his volume and would start his day with a 5k row/run or running or rowing intervals, then train again during the day and again in the evening. The current champs (Sam Briggs & Rich Froning) are also famous for being big volume junkies. Whilst we hear a lot about the volume (number of hours a day) that a lot of the top dawgs do, what doesn't get enough publicity is the sheer amount of recovery they also do, more on that later.

This brings me nicely to the title of my little ramble, 'quality over quantity'.

Intensity is the key, not volume.

Actually that's worth saying again.

Intensity is key!

You will get a lot more from shorter periods of high intensity training than from longer periods of low intensity training - that's not an opinion, that's a proven fact (isn't that what attracted us all to CrossFit in the first place??).

When we talk about the volume that the top athletes do we need to remember that they hit every part of their training with high intensity.

Unfortunately what most coaches see day in, day out, is people doing different classes back to back at either low intensity 'because they've a lot to get through that night' or go all out in one and then cruise through the other. Neither approach will serve you well and I don't think that it's a coincidence that these are the people that tend to regularly have niggling injuries.

In my opinion the best approach is to get in, train as hard as you can (at your own individual level), get out and go recover. Rinse and repeat.

Of course the obvious rebuttal to this is that people have skills that they want to work on so that's why they go to more classes. Good point. Why not make one of your training days a skill day where you go to an open gym and attack those skills then and not when you're pre-exhausted from a class, so that you can give them the attention that they deserve.

If you still think that you can give more, then first look to your recovery (are you getting 8+ hours sleep a night?) and nutrition/hydration before looking to add volume.

If after making sure that you're waking up naturally every day and your nutrition and hydration is excellent, you still believe that you can give more – it’s time to look at those flexibility issues that are holding back your range of motion and/or technique so why not add in extra mobility work? Improving how the body moves and working will not only put you on the fast track to more efficient movement (and PB's) but make your day to day life more comfortable and enjoyable.

If after all of that you have more in the tank, then and only then should you look to add extra volume to your training.

In order I'd suggest;
- Train 3/4 days a week for one hour. Remember that this will be your only chance to train that day so keep intensity high (you can chat afterwards).
- Add extra social exercise once per week (game of football, golf, hill walking, swimming, walking dogs etc. etc.) - enjoy your fitness!
- Make sure that you are getting sleep, 8-10 hours a night (you need to be waking up naturally and feeling refreshed).
- Improve nutrition & hydration.
- Improve flexibility.
- Increase training up to 5/6 days a week for one hour.
- If you're doing all of the above, now you can add more volume/extra hours of training into a given day.

Remember, intensity is key when you train so get in, train hard, get results and then go enjoy life and your fitness wherever it takes you.

Stay Classy CrossFitters,
Fergus


Tags:
CrossFit Blackfriars

Let the CrossFit London Box Battles Commence!

The London Box Battles are about to commence with 14 London based CrossFit boxes successfully registered for the 2014 season.

The London Box Battles has been designed as a friendly grassroots fitness league allowing athletes of all fitness levels to compete. In 2014 we are planning to hold 4 separate battles hosted by the local London CrossFit affiliates.

Welcoming Athletes of all abilities

The competition will be split into 3 different scales of WODS to allow athletes of all levels to compete against others of the same ability.

Group A – Crossfit Athletes Group B – General CrossFitters Group C – CrossFitters with less than 1 year experience
Deadlift for reps: M140kg F:100kg
Ring Muscle-Ups
Snatch for reps: M60kg F:40kg
Athletes with more than 12months experience and not at the level of Group A Athletes with less than 12months experiences

Note: Each hosting box can negotiate the levels. This is a general guide.

Battle 1 of 4

The hosting boxes for the first battle will be:

Host: CrossFit South London
Battle
Thames CrossFit
Host: Momentum Training (CrossFit Hackney)
Battle
CrossFit Ivy
Host: CrossFit London
Battle
CrossFit North London
Host: CrossFit Bold
Battle
CrossFit Central London
Host: CrossFit Blackfriars
Battle
Battle Sunbury Performance CrossFit
Host: CrossFit Evolving
Battle
CrossFit Vauxhall
Host: CrossFit P360
Battle
CrossFit Kilburn
 

The first round of battle’s will take place on the weekend of the 5th and 6th of April (the hosting boxes will decide which day/time suits them).

Battle 1 will require teams of 2 same sex athletes (2 guys, or 2 girls)

Number of Competitors

Group A - maximum of 2 male teams / 2 female teams from each box (8 athletes in total)

Group B - maximum 10 teams from each box (boxes discretion on how many m/f teams) (20 athletes in total)

Group C - maximum 4 teams (each box can decide how many m/f teams) (8 athletes in total)

* Note:  Do not worry if you box cannot fill all teams.  This is simply the maximum limit of athlete that could compete form each box. We appreciate that many of the boxes in London are less than 2years old and may not have the membership base to field the all teams.  We also appreciate the floor space at each hosting box may not cater for the volume.  Each paired box will need to agree on maximum numbers for each event.

Competition WODs

3 WOD’s will be designed to test each group’s level of fitness.  The WODS will be scaled to suit the level of each group.

The 3 WODS will be announced on Friday 4th April.

The WODS will be the same at all hosting boxes.

Final

Once all 3 WODS are completed the best performing team from each paired box will throwdown in a final WOD.  This WOD will have bonus point for the league ladder and give an awesome final atmosphere at each event.

Winners

There will be a winning box at each hosted location

The scorecards from each box will be submitted and an overall league ladder will be created to show which box has the best performing athletes across all levels.  It is NOT solely about the elite athletes, the scores will be calculated across all three groups and the box with the best average will come out on top.

End of Year Winner

The scores from all 4 events hosted in 2014 will be collaborated to order the 2014 ladder.  The winning box will receive The London Box Battles trophy and keep it in their position until the end of the 2015 competition.


Tags:
CrossFit Blackfriars

Getting into CrossFit in Central London with CrossFit Blackfriars

Getting into CrossFit in Central London, UK is now a little easier with our gym located in the heart of the city.  Just a short walk from the city over Blackfriars bridge you will find us (CrossFit Blackfriars) off of Weber Street.  We are 7 minutes walk to London Waterloo, 5 Minutes to Southwark Station and 7 minutes to Borough/London Bridge.

CrossFit is the fastest growing fitness practise in the world and founder Greg Glassman describes it in 100 words:

 

Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts:  Deadlift, clean, squat, presses, C&J and snatch.  Similarly master the basics of gymnastics:  Pull ups, dips, rope climb, push-ups, sit-ups,presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, ect, hard and fast.  Five to Six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

 

For more information please visit www.crossfit.com 

We look forward to meeting all of you London CrossFit enthusiasts at CrossFit Blackfriars soon!


Tags:
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.


FOLLOW US

facebook twitter linkedin rss

CrossFit Blackfriars

 

50 Belvedere Buildings, Webber Street, London, UK, SE1 0DQ

Copyright © 2013 All right reserved.

Terms and Conditions

Privacy Policy

powered_by_netbanx_visa_mc

Copyright © 2013 All right reserved.