pull up

04 July 2019 - WOD


A) Strength: Back squat

In 10-12 minutes, build to a heavy double for the day
- Then drop to 60-65% of Monday's 5RM and perform 1 set of 20 reps
* "Heavy double": This means go by feel, it does not mean go for a 2 rep max. On these days the weight lifted may go up/down based on how you feel, how well recovered you are etc. There should never be a failed set on a "build to a heavy" day.

B) Strength / Conditioning

In pairs complete, for quality (and the gainz)
Bench press (50/35 kg)
Strict pull-up

Bench press (60/40 kg)
Weighted strict pull-up (5 kg)

Bench press (70/45 kg)
Weighted strict pull-up (10 kg)

*RX+: Bench press @ 75, 85, 95 kg
Weighted pull up @ 10, 20 kg
*Time cap: 20 minutes

23 June 2019 - WOD


Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14

* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)

Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%

Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

03 June 2019 - Coming Soon: Member Appreciation Week

We can't wait for our next Member Appreciation Week!

Starting 17 June, we'll be giving something back to you every day, from a Beyond the Workout session to an Ultimate Frisbee Tournament. Yes, we'll even let you vote for a Coaches' Workout again (#wellneverforgetkalsu).

Keep your eyes on the 'gram and our blog for more information on all the exciting events we have planned!


A) Conditioning

5 rounds for time:
9 Power cleans
12 Handstand Push-ups
9 Front squats
12 Pull-ups

* Barbell at 75-85% of 5RM power clean from previous training cycle
* Rx+ C2B Pull-ups & No singles on the power cleans
* Time cap: 25 minutes

03 July 2019 - WOD


Gymnastics Test

Group 1 (w/ muscle-ups)
A) Strict muscle-up: Max rep set

Group 2 (No muscle-ups, w/ dips and pull-ups)
A) Strict, false grip chest to ring pull-ups: Max rep set
B) Strict ring dip: Max rep set

Group 3 (No dips/pull-ups)
A) Chin-over the bar hold: Max time
B) Top of the dip hold: Max time

B) Conditioning
CrossFit Open 19.1
15 minute AMRAP:
19 Wall balls (9/6 kg)
19 Calorie row

*No prescribed breathing gears BUT if you have learned anything when doing the breathwork: Down regulate when you can (row) and upregulate when needed (wall balls)....make the right choice.

05 May 2019 - WOD


Engine Work

2 Rounds for time:
800m Run
21 Dumbbell power cleans
21 Dumbbell push press
15 Dumbbell power cleans
15 Dumbbell push press
9 Dumbbell power cleans
9 Dumbbell push press
* Can also use kettlebells

Specialist Sunday

A) Skill
3 sets of:
3 tall split jerk + 3 Behind-the-neck Split jerk + 3 split jerks

B) Split Jerk
Build to a heavy single

C) Front squat + Split jerk
5-7 x 1+1 @ 90%+ of B

Barbelles Lifting Class

A) Strength: Sumo Deadlift
Build to heavy 3 for the day

B) Gymnastics Strength
B1) Ring Dips / Ring Support Hold: 3 x 5 / 5 x 20 second hold
B2) Pull Ups / Negatives: 3 x 6

C) 12 min EMOM
Min 1: 20 second handstand hold / 2 wall walks
Min 2: 5-10 Toes to bar variation
Min 3: 6-8 medball hamstring curls

02 May 2019 - Improving your Mental Strength, Part 1: What is Mental Strength and Mindset?

What is Mental Strength?

Every one knows that when you get to top level athletics, the difference between winning and losing is a matter of only fractions of a second, one single rep, .5 more kilos lifted. Would you like to know what the top athletes are doing to gain that extra kilo, that additional rep, and that fraction of a second?

It's not the reps they're putting in at the gym. It's the work that's going on between their ears.

The difference between winning and losing is often decided by an athlete’s mental strength. This goes beyond their ability to push themselves harder on competition day; it is how they react to bad training days, their willingness to take risks, the way they take constructive criticism and feedback, and their ability to mentally and emotionally bounce back from failure.

Think the importance of mental strength is limited to the top athletes? Think again! This is just as true for elite CrossFit Games Athletes as it is for you and me. However, our mental strength might not be evidenced in beating our opponent by a fraction of a second, but in the way we keep trying when the barbell defeats us, when we keep laughing even though we're getting frustrated by a progression, or when we drag our asses to the gym when work gets stressful or when our friends are at the pub.

If your Mental Strength is akin to your 1 RM back squat, then (in this little analogy), your Mindset is the accessory work – the lunges, split squats, midline work and pause back squats – you do throughout the week to PB your 1RM back squat. Your mental strength is developed and improved upon (or weakened!) by the quality of your mindset.

What is Mindset?

A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude.

An individual’s mindset can often be broken down into two separate categories: Fixed and Growth (if you’ve been training with us a little while, you will know ALL about Fixed and Growth Mindset!)

In a Fixed Mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone, without effort, creates success, and if you are bad at something, there is no changing that fact. Those with a fixed mindset have a desire to look and feel talented; therefore, they will only try if they know they will do well, and they will have a tendency to avoid challenges that may result in failure. These people give up easily or see effort as pointless (unless they feel they can win or succeed). They often feel threatened by the success of others and see feedback as a personal attack.

Conversely, in a Growth Mindset, people believe that their basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment. Those with a growth mindset have a desire to learn and as such, embrace a challenge and persist with that challenge, despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

You miss 100% of the shots you don’t take
— Wayne Gretzky

Do you have a Fixed or a Growth Mindset?

Read each of these 4 statements:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you agree with the most? Which do you think applies to you the least? Do your answers change if you focus these statements on your professional life and career? Your training, health and fitness? Your personal relationships?

If you agreed with statements 1 and 2, your mindset is most likely Fixed. If you agreed with statements 3 and 4, your mindset is most likely Growth.

Coming Up Next… How can you Improve your Mindset and Mental Strength?

In our next blog, we will be discussing how you can flip your mindset and improve your mental strength.

But first, some homework!

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink, etc.

We want you to decide… what does success look like in these areas for you?

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves.

For more information on the Fixed vs. Growth Mindset, read “Mindset” by Carol Dweck or check out this video:


Speaking of Mental Strength and Mindset…

A) Gymnastics & Weightlifting Conditioning

Death by…*

- Rest 5 minutes -

Death by…
Hang power snatch @ 0.5x bodyweight

* With a continuously running clock perform:
- 1 rep in the first minute…
- 2 reps in the second minute…
- 3 reps in the third minute…
- Continue until you can cannot complete the reps in the minute

18 April 2019 - WOD


A) Conditioning

With a partner, complete a 30 minute AMRAP of:
In teams of 2, complete as many rounds of as possible of:
5 Handstand push up (or 10 Dumbbell push press)
10 Pistols, alternating legs (or Dumbbell box step-ups)
15 Pull-ups (or ring rows)

* P1 runs 400m while partner 2 completes the AMRAP
* When P1 returns they continue from where P2 finished, and P2 goes for the 400m run
* Nasal breathing only, gears 1-2

07 April 2019 - Join us for Rock Climbing on Sunday!


Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat

Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

06 April 2019 - WOD


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


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

Snatch (35/25 kg)
* Treat this like "Fran"
* Go HAM