legless rope climb

09 May 2017 – WOD

Congrats to Daisy on her 21st place finish at the Rainhill Trials!



A) Strength: 

A1) Legless rope climb (tuck)
5-7 x 2
– Rest 90-120 seconds between sets

B) Conditioning
In pairs, complete a 15 minute AMRAP:
Row for distance

While one person rows, the other must complete:
Max strict chest to bar chin-ups
– Rest 30 seconds –
Max strict toes to bar (chin-up grip)

Engine Work: Aerobic Capacity

3 sets:
300m sprint
300m jog
300m sprint

– Rest 8-10 minutes between sets – 

Sprint: Slightly slower than 400m time
Jog: Twice as long as sprint time


23 Nov 2016 – Get Gymnasty


A) Gymnastics/Strength
Every minute on the minute for 16 minutes, alternate between:
Minute 1: 1 Tuck legless rope climb + 1 Regular rope climb
Minute 2: 2 Strict/deficit Handstand push-up
Minute 3: 3 Muscle ups (strict if possible)
Minute 4: 4 Weighted pistols, alternating legs

B) Gymnastics/Conditioning
Every 3 minutes, for 21 minutes (7 sets): 
400m Run
12 Toes to bar

10 Oct 2016 – "The Chief"

"The Chief" is a benchmark WOD - make sure you check your previous score on BtWB and aim to hit a PB today!


A) Strength: Low bar back squat
4 x 6

*What's the difference between low bar back squat and what we normally do?? 

B) Conditioning
"The Chief"
5 Rounds:
3 minute AMRAP, with 1 minute rest between rounds:
3 Power cleans (60/40 kg)
6 Pushups
9 Air squats

C) Bonus Gainz
10-15 Legless rope climbs

Have you signed up for Kilos for a Cure yet?

18 Sept 2016 – WOD


CrossFit (11 am - Noon)

A) Conditioning
1 minute AMRAP : 90 seconds rest
2 minute AMRAP : 3 minutes rest
3 minute AMRAP : 5 minutes rest
5 minute AMRAP of...

25 Calorie row
25 Wall balls (9/6 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: Barbell Cycling
Power snatch
*Each set must be unbroken
*Rest as needed between sets
*No rest between reps

B) Gymnastics Conditioning
Every minute, for 15 minutes, alterante between:
Minute 1: 1 Legless rope climbs
Minute 2: 3-5 Muscle-ups
Minute 3: 12 Pistols, alternating legs

C) Conditioning
1 minute on : 90 seconds off
2 minutes on : 3 minutes off
3 minute : 5 minutes off
5 minute AMRAP of...

25 Calorie row
25 Wall balls (9/6 kg)

*Each interval re-starts from the beginning

Engine Work (8.30 - 9.30 am)

"Carry the Eggs"
In teams of two, 30 minutes to get as far as possible:
Double kettlebell front rack carry (32/24 kg)

1) On the call of "GO", Partner 1 picks up the kettlebells and carries them as far as possible...whilst holding their breath! At every 10m interval they must perform 1 kettlebell squat
2) When Partner 1 needs to breathe or has to put the kettlebells down they complete 2 push-ups
3) Partner 2 then picks up the kettlebells and carries them as far as possible...whilst holding their breath! At every 10m interval they must perform 1 kettlebell squat
4) When Partner 2 needs to breathe or has to put the kettlebell down they complete 4 push-ups...
5) Keep going for 30 minutes, adding 2 extra push-ups on each round
6) The team score is the distance the kettlebells are moved over the course of the 30 minutes

28 August 2016 – Programming Update & WOD

Programming Update from Coach Phil

For the last 8 weeks, we have been focusing specifically on developing your aerobic system (remember those loooooong workouts). We are now going to start transitioning in to our next cycle. Rather than being anything super fancy, we are simply going to develop your strength and conditioning, a little more like classic CrossFit!

Did you know the CrossFit Open is only 6 months away, that seems like it's a-ways-away, but in training terms that's not all that long.

To do as well as you can in the CrossFit Open, you need a good level of strength, but importantly very high levels of conditioning! Most of the Open workouts are suited to those who have a great engine, with the ability to push hard, avoid fatigue and recover fast (watch out for Thursday's blog post for more on this!). 

So this next phase of training we will aim to develop exactly these things! Which means you can look forward to:

  • Longer, mono-structural workouts to develop your aerobic base. This is super important for your overall conditioning as well as learning how to pace workouts, breathe appropriately and recover (again, watch out for Thursday's upcoming blog).
  • Threshold workouts designed to push you to the edge, both mentally and physically, over longer time domains. Think of the rowing/DT and rowing/Cindy workouts you have experienced recently.
  • Interval workouts. We're in more of 'max effort' territory here. How hard can you go, and how well can you recover (50-40-30-20-10 calorie row for example).

Time to get those gainz!


CrossFit (11 am - Noon)

A) Conditioning
Every 8 minutes, for 40 minutes (5 rounds) of:
Run 800 m
21 Kettlebell Swings (24/16 kg)
12 Pull-ups

Competition Class (9.30 am - Noon)

A) Weightlifting
Every 90 seconds, for 12 minutes (8 sets):
2 Power Cleans + 1 Split Jerk

B) Gymnastics
Every 90 seconds, for 18 minutes (4 sets):
Interval 1: 1 Legless rope climb (15 ft)
Interval 2: 3-5 reps of the complex: 1 Muscle-up + 2 Ring dips
Interval 3: Max distance handstand walk in 45 seconds

C) Conditioning
3 rounds for time:
Run 400m
30 Double unders
20 Toes to bar
10 Shoulder to overhead (60/40 kg)

Engine Work (8.30 – 9.30 am)

6 x 2 minutes on : 2 minutes off:
20/15 Calorie row
In remaining time AMRAP:
10 Kettlebell thrusters
10 Burpees

11 August 2016 – You have got to try this...

After three glorious weeks of road-tripping (i.e. store-bought salads and protein bars from a cooler in the back of a car and eating out at restaurants), I have returned to London with a new zest for cooking and trying out new recipes. We have loads of scrummy dinners on our menu this week (Asian Salmon Burgers, Spinach and Pea Potato Salad, Lemon-Honey Chicken and a steak and roasted asparagus salad), but I HAVE to HAVE to share the meal we had on Sunday night because IT. WAS. MEGA. You have got to try this Shrimp & Bean Burrito Bowl

Shrimp & Bean Burrito Bowl with Mango-Jalapeño Slaw (adapted from Cooking Light magazine)
Serves 4 (or 2 with leftovers for lunch the next day!)
Ready in around 25-30 minutes

What you'll need...

For the Prawns and Bean pureé

  • 3/4 cup chicken stock
  • 2 cans black beans, rinsed and drained
  • 1 1/2 tbsp butter
  • 2 tsp olive oil
  • 400 g prawns
  • 1 1/2 tbsp sweet chili sauce
  • 1 1/2 cup white rice
  • 1 bunch of chopped fresh coriander
  • 1 avocado, sliced
  • 4 lime wedges

For the Mango-Jalapeño Slaw

  • 1/3 cup thinly sliced green onions
  • 1 tbsp. rice vinegar
  • Fresh coleslaw mixture (I used Waitrose's ribbon vegetable stir-fry and it worked brilliantly)
  • 1 jalapeño, seeded and finely chopped (I left this out, but it's completely up to you!)
  • 1 mango, peeled and thinly sliced, julienne style.

Now get started...

  • Begin by cooking your rice per package directions.
  • Combine all slaw ingredients in a bowl and toss to combine. Set aside while you carry on with the prawns and bean pureé....
  • Put the chicken stock and black beans in a small saucepan and bring to a simmer. Cook 10 minutes, stirring occasionally until the stock has reduced slightly (You don't want this to be too liquid-y or else your pureé will be more of a soup...).
  • Remove pan from heat and add butter, and some salt and pepper to taste. Using an immersion blender or a food processor, blend mixture until smooth.
  • Add oil to a frying pan and heat. Season prawns with salt and pepper and add prawns to pan. Cook for approximately 4 minutes or until done and beautifully pink, then remove pan from heat. Stir in chili sauce to coat the prawns.
  • When your rice is cooked, fluff with a fork and stir in half of the chopped coriander. Divide bean mixture, rice, prawns and slaw between your plates and top with sliced avocado, remaining coriander, a lime wedge and, if you fancy, some feta cheese or (if you can find it) queso fresco / cotija cheese.



A) Strength: Split Jerk

A1) Every 90 seconds, for 12 minutes (8 sets)
3 reps @ 80% of 1RM
*Pause for 1-2 seconds in receiving position

A2) Push press: 1 x max reps @ 75% of push press 1RM

B) Conditioning

For time:
21 Front squats (60/40 kg)
3 Legless rope climbs
15 Front squats (60/40 kg)
2 Legless rope climbs
9 Front squat (60/40 kg)
1 Legless rope climbs

05 July 2016 – The Truth About Instagram & The Perfect Body Type

I’m going to be completely straightforward with our readers... I have never really had body issues. Sure, there are certain things about me that I’m not completely fond of: my nose is pointier than I would like it to be, my butt looks flat in tight jeans and with my broad shoulders, there are only a few types of dress that don’t make me look like the Hulk. But, I’ve never actively sought out diets to lose weight. I’ve always been skinny. When I was no longer skinny, I was lean and now I would definitely call myself muscular. It’s partly genetics combined with a lot of hard work. 

Maybe it is for this reason that I always struggle to understand when I hear the beautiful women that I work with regularly lament about not being able to get the perfect body, or asking about how they can fight against cellulite, or why they can’t seem to get visible abs.

Even more difficult for me to understand... it has come to my attention that women are no longer comparing themselves to the models in magazines (that was so 10 years ago, and everyone is familiar with photoshop and the power of airbrush now!). Instead, they’re comparing themselves to the photos posted on the completely spontaneous, real time, real life, auto-biographical social media tool of our day, Instagram.

Well kids, let me tell you…

The Truth About Instagram

I’m relatively new to Instagram, so like I said before, I was so shocked to hear from so many of my clients when they started to compare themselves to the photos of sports bra and booty short-clad gym goers, mid-sesh, glowing from just the perfect amount of sweat, but not enough sweat to muss their eye make-up. And even more shocked when they asked the question, "Why can’t I look like that??" So, I decided to do some research in to why you might not look like that. Guess what I found out? It’s because IT’S NOT ALWAYS REAL

It turns out, Instagram is our generation’s beauty magazine. The perfectly poised models in the glossy adverts have been replaced by seemingly everyday people, but just like in the beauty magazines, odds are high, they’re still trying to sell you something: the outfit they’re wearing, the diet they’re on, or the super duper supplements they’re taking. In Instagram photos, just like in the beauty magazines, you can adjust the angle of the camera, the angle of your body, and you can take the photo A BAJILLION times until you're perfectly happy with how you look. You can manipulate the time of day you take it, the lighting in the room, how far along you are in your workout, etc. To take it to the absolute extreme, I did a quick google search using the terms “apps to make you look skinny”, just to see what happened. WOWZA. From ‘Spring’, ’Make me Thin’ to ‘Body Plastic Surgery’ and every air-brushing, tan-giving, filter gallery in between.

Now, please don’t take this as me saying that every photo on Instagram is staged or re-touched. There are loads of athletes, body builders, and models out there, both male and female, who work very hard to be in the shape they’re in and far be it from me to say they shouldn’t celebrate the fruits of their labour via social media. Some of them write motivational posts that inspire their followers to train more and take better care of themselves, which I am all for; however, before you start comparing yourself to these people and potentially even putting yourself down, I beg of you, take these photos with a massive pinch of salt. Sometimes, there’s more to that semblance of perfection than meets the eye.

What is the perfect body type?

From left to right: Camille Leblanc-Bazinet, Fittest Woman on Earth, 2014; Katrin Davidsdottir, Fittest Woman on Earth, 2015; Samantha Briggs, Fittest Woman on Earth, 2013

Check this little photo collage of the last three women who won the CrossFit Games. Some are short, some are taller. Some have chocolate block abs, and some have no visible abs at all. Some have jacked shoulders and quads for days, and some don’t. So which of these athletes, who are all at the very top of their game, have the perfect body type?

All of them. 

Jamie Hagiya, Fifth Place, 2016 California Regional, earning her first tripto the CrossFit Games.

First time Games competitor Jamie Hagiya said it herself perfectly:

My body does not look like all the other #crossfitgames female athletes with crazy ripped abs and zero body fat on their stomachs. I wish I could look like that, but I've come to the realization that this is my body. I work my ass off in training everyday. I eat clean for the most part, but am human and love to indulge in dessert every now and then. I'm in the best shape of my life and still don't have a six pack. Not even close to a 4 lol.
Some of it is genetics and the other part is I could eat less calories to try to look like everyone else. But the bottom line is I need to eat to perform. I can't worry about trying to look like a "Games" athlete because having a six pack doesn't always make for the best athlete.
So for anyone who thinks they need to look a certain way to be a Regionals or Games competitor, you don't. Stay on the grind and keep doing you!

She said it perfectly, but I want to expand upon it. Your body is your most useful tool and your most powerful weapon to get through this thing called life. Your body type is perfect FOR YOU if you can get from it what you want to achieve with your life, regardless of if you can count how many abs you have or not. BOOM.  

Coming up next time: The Myths behind the Muscles


A) Strength/Aerobic Method: Box squat

A1) Every 2 minutes, for 14 minutes (7 sets), complete 3 reps
A2) Back squat: 3-5 x 10 @ 45%1RM @ tempo 2020, rest exactly 60 seconds between sets

B) Conditioning

2014 Regional Event 5

10 rounds for time of:
1 Legless rope climb, 15ft
Sprint, 200 ft

06 June 2016 – WOD


A) Strength / Stamina

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
5 Front squats
5 Power cleans
5 Push jerks

* Heavy as form allows
* Reps must be unbroken on each round, use the same weight for each movement

B) Gymnastics

Every minute, on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds chinese plank, supine
Minute 2: 45 seconds for max pistols, alternating legs
Minute 3: 1-3 Legless rope climb

25 Apr 2016 – WOD


A) Upper Body Max Effort: Overhead Party

EMOM perform 2 Shoulder-To-Overhead (STOH)
- Start at 70% of your 1RM strict press, adding between 2.5kg every minute
- When you cannot complete 2 strict press, begin peforming push press
- When you cannot complete 2 push press, begin performing push jerk
- When you cannot complete 2 push jerks the EMOM is over

B) Conditioning / Assistance Work

B1) 2014 Regional Event 5

10 rounds for time of:
1 Legless Rope Climb, 14 ft
Sprint, 200 ft (60m)

(Time cap: 10 minutes)

B2) 4 rounds:
15-20 Push up @ tempo 2020
Rest 30 seconds
15-20 Rope row @ tempo 2020
Rest 30 seconds