muscle up

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

18 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


CrossFit

A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

06 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups


Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


CrossFit

A) Weightlifting


Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go


B) Conditioning

21-15-9
Snatch (35/25 kg)
Pull-up
* Treat this like "Fran"
* Go HAM

30 Mar 2019 - Our First Gymnastics Strength & Skills Session

WORKOUT OF THE DAY

Competition Class

A) Skill & Technique

00:00 to 10:00: Practice freestanding handstand drills
10:00 to 20:00: EMOM x 10 perform 3 Snatch, touch & go
20:00 to 30:00: Practice handstand walking drills

B) Conditioning

20 minute AMRAP of:
400 m run
Max Strict Muscle-ups (or pull-ups)
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the rings/bar run another 400 m


Gymnastics Strength & Skill

A) Flexibility

10 minutes of flexibility work:
5 Bridge-ups
30 seconds pancake
20 seconds bottom of a dip hang

B) Strength

20 minutes, for quality:
15 Push-up
10 Strict chin-up
5 High box jump (step down & reset)
* Scale up/down as required

C) Midline

10 minutes for quality:
20 Hollow rocks
20 Superman rocks
10 Broad jumps (Stick the landing on each rep)


CrossFit

A) “Strict Nicole”

20 minute AMRAP of:
400 m run
Max Strict pull-ups
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the bar run another 400 m

05 Feb 2019 - Why is Coach Kike in the Open?

Kike is in the Open, are you?

WORKOUT OF THE DAY

A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max air squat on exhale breath hold

B) Gymnastics Skill: Muscle-Ups

C) Conditioning
Every 3 minutes for 12 minutes
5 Muscle-ups
15 Wall balls 9/6kg
45 Double under
* Nasal breathing only

Immediately into....

12 minute AMRAP:
5 Muscle-ups
15 Wall balls (9/6 kg)
45 Double under
* Gear 4 (nose/mouth) allowed

01 Feb 2019 - Why is Coach Alice in the Open?

Alice is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Muscle-ups

B) Conditioning
Every 2 minutes for 8 minutes:
3 Muscle-ups
6 Burpees
9 Thrusters (42.5/30 kg)
* Nasal breathing only

Immediately into...

4 rounds for time:
3 Muscle-ups
6 Burpees
9 Thrusters (42.5/30 kg)
* Gear 4 (nose/mouth) allowed
* Time cap: 7 minutes

19 Nov 2018 – Meet the Legends: Matt Craig

Introducing our next Legend, Matt Craig! Matt joined us back in September 2015. Never one to shy away from a challenge, Matt brings his competitive drive to every class, pushing himself and his fellow athletes to move outside of their comfort zone. Since joining us three years ago, Matt has made epic strides not just in his training (his DT time has improved by over 10 minutes, and in this year’s Open, he hit a 5 minute PB on Diane!); he has also made huge strides in his mental game, which is just as important as any barbell lift or gymnastic PB!

Not to mention, he’s one of the best at naming teams for throwdowns!

Let’s learn more about Mr. Craig…


What do you do for a living?
I'm a Brexit business analyst (don't hate me) for an insurance company. And I also wake up early and trade forex and equities when European markets open, and sometimes Wall Street equities when US markets open, if no one is peeping over my shoulder in the office.

How long have you been doing CrossFit, and what is your favourite thing about it?
Since 2012, actually more like 2010 cos I used to follow CrossFit.com and try and do the workouts in a normal gym... then Central London and now 1864 for 3 legendary years.

What is your biggest achievement since starting CrossFit?
Before CrossFit, I was a group fitness instructor for 15yrs. At Central London, I was training with their comp class for a good year and improving a lot. My old group fitness buddies offered me an entry in The Spartan Mud Race. I went with no specific training, just CrossFit. They all took about two hours to finish, I finished in 1:05 and won the race!

What are your present training goals?
To turn 35 so I can start competing in masters events, haha! I do have specific goals for most lifts, movements, WODs, etc... but my main goal is to stay injury-free, keep training sustainable, and build volume over time.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?
Not to be put off by weights or movements or things you think you can't do... its all scalable, and over time you will develop all areas.

What is the weirdest thing you have seen in someone else’s home?

A stuffed giraffe in a mansion Alice in Wonderland party.

What nickname did you have growing up, and why?

I was a lifeguard at the local swimming pool, and all the little Maori kids used to call me Chicken Legs :-D

If you could do one job the rest of your life (and money was no issue) what would you do and why?

The job I do now - trading. I can do it anywhere in the world with internet. I love the analysis, the grind, the emotional control required, the discipline, the competitiveness - it really is my dream job.

Finally, what is your favourite sports movie? I can tell you my LEAST favourite sports movie! Invictus. It's a beautiful story about how Nelson Mandela used the 1995 rugby world cup to unite the post-Apartheid nation of South Africa... except they left out one key fact of the story - the New Zealand team were poisoned before the final.

Controversial?…


WORKOUT OF THE DAY

A) Conditioning

"Schiltz"
4 rounds for time of:
400m Run
4 Muscle-ups
40 Double unders

* Time cap: 20 minutes

06 Nov 2018 – Reminder: Bring in your Winter Coats!

Our Annual Winter Coat Drive has started!

Do you have any winter coats that you no longer want / need / fit (including children’s coats!)?

Bring them to the box and we’ll donate them to Wrap Up London. Wrap Up London is an organisation that collects unwanted coats and redistributes them to charities across London that support the homeless, refugees, children living in poverty and people fleeing domestic violence.

We’ll be collecting coats until 16 November.

Thank you for helping to keep others warm this winter!


A) Gymnastics Skills: Muscle-Up

B) Conditioning
”CrossFit Open 11.4”
10 minute AMRAP:
60 Bar Facing Burpees
30 Overhead Squats (55/40 kg)
10 Muscle-ups