01 Nov 2016 – Box Battles this Sunday!

Have you registered for The London Box Battles yet? The throwdown is this Sunday and for this round, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions. To participate, you will need to register via the London Box Battles Registration page, here. Please email Coach Maria if you have any questions and see you all on the battlefield!


A) Conditioning
5 minutes on : 5 minutes off
15 Wall balls (9/6 kg)
10 Toes to bar
15 Wall balls (9/6 kg)
10 Kettllebell swings (32/24 kg)
15 Wall balls (9/6 kg)
10 Power clean (42.5/30 kg)

B) Bonus Gainz: Grip Development

3 sets: Max time hanging from rings or bar
– Every 20 seconds perform one chin/pull-up (or just hang!)
– Rest 2 minutes between sets

04 Apr 2016 – Let the Strength Cycle Begin!

Now that you all know your 1RM bench press...


A) Upper Body: Bench press

Every 90 seconds for 8 rounds (12 minutes), perform 5 reps:
Set 1: 65% of 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Sets 5-8 : 80%+

B) Strength / Assistance Work

3 rounds:
10 Single arm strict press, left arm @ tempo 21X1
Rest 15 seconds
10 Single arm strict press right arm @ tempo 21X1
Rest 15 seconds
10 T-Bar row @ tempo 21X1
Rest 15 seconds
10 Face pulls with plate
Rest 15 seconds

(Time cap: 15 minutes)

C) Accessory

C1) Plate pinch grip farmers carry: 5x50m with 30 seconds rest between rounds
C2) Towel/Rope pull-ups: 2 x 60 seconds for max reps, 2 minute rest

28 Apr 2015 – Why do we tell you to.... Use your Thumbs!

As coaches and athletes, we have heard and given an insane amount of cues - everything from ‘squeeze your butt’ to ‘Armpits forward’. 'Proud chest' to 'Land like a ninja'. Most of the time, our athletes, aka you guys, do exactly what we ask and you end up in the position that we want you to be in, doing the movement that we want to see you do. Aces.

When you hear our cues, do you ever take a second to ask yourself WHY we're telling you to do these things?? Well, now’s your chance to find out! Welcome to the first of our blog series explaining why we tell you to do certain things. And guess what we’re starting with… YOUR THUMBS!

Soooo.... Why do we tell you to wrap your thumbs around and get your pinky knuckle on top of the bar/rig (thus forward known as 'The Good Grip'?)

When you pull open a door or when you go to deadlift a new 1 RM, you wouldn’t think twice about grabbing the bar or the door handle with all your digits. Why, when you’re pulling your own bodyweight, would you not want to use all these digits as well, including your strongest finger, your thumb?!


Wrapping our thumb around the bar buys us a small safety net if, for whatever reason, we suddenly lose our grip. We have seen so many athletes with their thumbs on top of, instead of around, the bar get into the back of their kipping swing, lose their grip, fly off the rig and land flat on their back. Not a pretty picture.


The 'Good Grip' acts as a pseudo hook (as in your olympic lifting) and false (as in your muscle ups) grip. Not only does it provide a secure latch to the rig, it also shortens the distance we have to pull, even if only by a few millimetres. Trust us, when you’re doing 100+ pull ups in a workout, every millimetre helps!


'The Good Grip' creates a more ‘active’ (read: stable) overhead position when hanging from the rig.  Check these photos….

The Good Grip: Check dem latz.

The Good Grip: Check dem latz.

Saggy shoulders. Grossssssss.

Saggy shoulders. Grossssssss.

Which looks stronger? Which looks more in control? Which looks sloppy?

'The Good Grip' creates torque and thus potential force through the shoulder, giving you more power to do more pull ups, better.

Read more about the importance of torque for your athletic endeavours here.


And the final reason, this grip significantly decreases the likelihood that your poor mitts will rip. The pseudo hook grip means your hand will slide less on the bar. Less sliding means less friction, less friction means less tearing!

Learn more about the importance of The Good Grip for your gymnastics work here.


A) Gymnastics Skills: Kipping pull ups

B) 'Fran'
Thrusters (42.5/30 kg)
Pull ups

28 Jan 2015 – A Visit to the Archives: (Don't) Let it Rip - How to Tape your Hands

As some of you may have already learned, and some of you may just be finding out, with all the bar and rig work we do, an unfortunate reality of CrossFit is that your hands will rip. Yes, RIP. Skin will come off, your hands will bleed, there will be pain. Some athletes consider it a necessary rite of passage, but no matter what your thoughts are, it will affect your training.... you can't lift anything if you can't bear the pain of putting your hands around that cold metal barbell, can you?! So, today we go to the BroSesh Sunday's archives to re-visit a blog we wrote on how to tape your hands and avoid those nasty tears. Enjoy Bros!

We spend loads of time hanging on rigs, rings and gripping barbells, all of which wreaks havoc on our poor mitts. This blog is dedicated to the fine art of protecting your hands from these rips and tears, be it preventative or post-rip protection. Listed below are 5 ways that we Bros have tried and tested to protect our hands. These suggestions are in addition to the shaving and filing of the callouses, which all athletes should do regularly. * I may or may not have painted my nails for this feature… Whatevs, they're wicked pretty.


5. The Gloves

Gloves are fantastic. I mean they are seriously great. They keep your hands warm during bitterly cold weather, can really complement a nice winter coat, and…oh wait, we’re not talking about THOSE gloves. Ok, these gloves. These gloves are fantastic as well. I find they’re really great at protecting my hands when I’m out doing my gardening. That’s it. Seriously. Gloves in a workout? I wouldn’t recommend it.

Pros: You get to add another piece of gear to your gym kit arsenal. One more thing to schlep around in your rucksack. Whoopty Doo.
Cons: They compromise your grip, you’ll never develop callouses on your hands, they’re expensive, they tear, they’re hot, they look silly.


4. The 'Hail Mary' Wrap

Akin to the 'Hail Mary Pass' of American football fame, the Hail Mary Wrap happens on the 18th minute of ‘Mary’, when your hands are ripped to shreds and you just can’t soldier through the pain any more. You grab the nearest roll of tape and wrap a strip around your palm. With the tape working with the grain instead of against it, it tends to come off quickly and as a simple wrap-around, it doesn’t give your hand much flexibility.

How to:

  • Wrap a long strip of zinc oxide or kinesiology tape (such as Rocktape) around your palm as quickly as possible.
  • Jump back on the rig.
  • Hope for the best.

Pros: It may give you 2-3 reps with whatever rip you had developed covered. 
Cons: The wrap will only last 2-3 reps before it bunches up and slides off your palm and you kinda just wasted 1 minute putting it on your hand.


3. The Pull-up Awareness Ribbon

This is the method I use the most. It is effective at covering both the common palm rips, as well as the more annoying (and difficult to cover), base of the finger rips. In my experience, this has the durability to last through a long workout, as well as the flexibility to move with your hand as it grips the barbell/rig.

How to:

  • Take one long strip of zinc oxide tape and fold in half.
  • With your hand slightly closed, wrap this around your ring finger (or whichever finger would cover your rip) in a half-bow.
  • Secure to your hand with another long band of zinc oxide tape strapped around your wrist.


Pros: Flexible, durable, easy to remove, doesn’t mummify your hand in tape, provides a decent amount of padding for already existent tears. 
Cons: A bit fiddly to put on and if you measure incorrectly, you could end up wasting lots of tape, or have lots of tape sticking out the bottom. Also, if you don’t fold the tape well and leave some of the adhesive side showing, you may end up sticking to the bar.


2. The Gymnast's Hand Guard

In our experience, this is the best and easiest taping method.

How to:

  • Using kinesiology tape, measure a strip the length of your wrist to the tip of your ring finger.
  • Double this strip and cut from the roll.
  • Fold in half and in the middle of the fold, cut a V-shaped hole.
  • To apply, put your ring finger through the hole and, with a slightly cupped hand, stick the tape to the palm and back of the hand, covering the rip.
  • Double-secure the tape to the hand using a long strip of tape around the wrist.


Pros: Durable, flexible, easy to apply and provides lots of coverage. 
Cons: Doesn’t provide as much padding as the Pull Up Awareness Ribbon, but other than that, not many cons!

1. Work on your grip

The best way to protect yourself against ripped hands is not just tape, but to work on your grip through positioning work and building your grip strength. When you hold on to the rig, is your thumb around the bar? Is your pinky knuckle over top of the bar? Yes? Wicked. No? Fix it. This method of gripping the bar creates a pseudo-false grip that not only puts your shoulders in a better position, but also reduces friction, which in turn reduces tears. Also, get rid of the Disney Mickey Mouse White Gloves! Over-chalking dries your hands. Dry hands are more likely to rip.

For more information on improving your grip, check out Carl Paoli’s (of GymnasticsWOD fame) pull-up progression video.


A) Push Press: Establish new 3 RM

B) 12 minute AMRAP:
Run 200 m
10 KB Swings 32/24kg
5 STOH @ 80% of above rep max

WLC Lounge WOD
12 minute AMRAP:
Run 200 m
10 Tuck jumps
10 Push ups