THE CROSSFIT LONDON 
i-COURSE

Learn to Olympic weightlift, kettlebell and master the "on your hands" elements of Crossfit, all in one day.
Only £100 which includes a copy of the Elite Fitness Guide

28 March
18 April
23 May
27 June

TO GET TICKETS FOR THE ABOVE SESSIONS

hit the  getting started button  on the www.crossfitlondonuk.com site

We offer a 15% discount to members of the police, first responders and our armed forces.

Andrew Stemler 

is a Crossfit level 2 Certified trainer and has many fitness and sports qualifications with leading bodies, including the Register of Exercise Professionals, BWLA (the British Weightlifting Association), the ASA (Amateur Swimming Association), the UKKA (the United Kingdom Kettlebell Association), UK Athletics, SABA (Schools Amateur Boxing Association), ABA (Amateur Boxing Association) and a wedge of martial arts certificates.

He has a degree in Law and Sociology, a post-grad in Property Management, and is currently studying sports science. He spent 3 years as a doorman in London's East End.

He obtained his' Crossfit certification in 2005, long before crossfit became the trendy fitness regime it is today.

Contact  andrew@crossfitlondonuk.com

THE ELITE FITNESS MANUAL. £12.99

Do you want to learn how to clean and jerk, snatch and master the Crossfit nine fundamental moves? Do you fancy mastering the muscle-up, kettlebell skills and the handstand push up? Are you hunting for the nastiest abdominal training and methods that will blast your pull up, dip and push up numbers through the roof? If so, this is the  e-book for you. 85 pages of progressive drills and explanation are supported by 330 colour photos.

Well worth £12.99

 click here for your copy

The Elite fitness manual is the supporting text book for the i-course.

Crossfit London Ring Training guide

For free

This is where Andrew Stemler shares  the secret assistance drills that gymnasts have developed over the last decade.

 visit  www.crossfitlondonuk.com

 free  E copy

GET THE CROSSFIT LONDON KETTLEBELL TRAINING GUIDE

Not sure if Crossfit is for you, but still want to Kettlebell? Well the Crossfit London Kettlebell Training Guide could be for you.

 This is a fantastic free Ebook you can get  by visiting

www.crossfitlondonuk.com

For an overview of Crossfit methods, think about subscribing to the Crossfit Journal.

BUT WHAT IS CROSSFIT?

Here are the three guiding principles, or hallmarks, of our Gold Standard of Fitness

(thanks to the Crossfit main site for this chart)

CrossFit Fitness Standard: ONE

There are ten recognised general physical skills. They are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regime develops fitness to the extent that it improves each of these ten skills. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

CrossFit Fitness Standard: TWO

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hat filled with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hat. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to put aside any set notions of sets, rest periods, reps, exercises, order of exercises, routines, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.

CrossFit Fitness Standard: THREE

There are three metabolic pathways that provide the energy for all human action. These "metabolic engines" are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or "cardio" that we do at CrossFit. Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

As an over riding principle, Crossfit views the needs of an Olympic athlete and our grandparents as differing by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We scale load and intensity; we don't change programmes.