A great idea from Zone convert Kate is to buy your own mini beer fridge ( about £20 from Wilkinsons), put it under your desk at work,  and stock it with those perishable Zone friendly bits you need: Jar of Olives, a leg of Chicken, milk, yogurt,  etc).


Have access to quality food.

THE CROSSFIT LONDON 
i-COURSE

East London Gymnastics Club
Frobisher Road, London E6

9.30 to 4.30

Learn to Olympic weightlift, kettlebell and master the "on your hands" elements of Crossfit, all in one day.
Only £85

SUNDAY 13 SEPTEMBER 2009

SUNDAY 8 NOVEMBER 2009

SUNDAY 13 DECEMBER 2009

TO GET TICKETS FOR THE ABOVE SESSIONS
GO TO THE SHOP CLICK HERE

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

Drop Andrew Stemler an email if you wish to get a ticket with this discount Andrewstemler@aol.com

ok.its as many push ups as you can in 60 seconds.

chest and chin and hips to the floor each rep.

you can post your results below

simply carry out the 60 second challenge and post your results.

SQUAT.

 keeping a great lumber lordosis, do as many air squats as you can in  in 60 seconds. Post the results below.


todays WOD is at http://cflondon.blogspot.com

hi ,

I have an action packed summer seeing Chek, Poliquin,  Burgner, Tucker and completing my biomechanical coaching course.


 I will be unavailable on the following dates

19 July to 27 July

28th August to 7th September

14 September to 18th September.

Please note these are study times, not holidays

Andrew

well done to the brave women of wanstead who came face to face with squat and handstand issues last night at the Wanstead women class, well done. No tears!!

see you all next week

Because Andrew is in Bath on the weekend of 6/7th June, there will be no Friday night class in Straford on Friday 5th June.

All other classes as normal. Simon will lead the Saturday class at primrose hill, and Andrew will be back for Wanstead women on Monday

Saturdays Primrose Hill class, saw Mike, Kristian and Arnie ( above) and the fantastic Will(below) smashing  through Cindy.

Led , motivated and corrected By Andrew Stemler who also took part.





















see you there next week

 ⁴Love is patient, love is kind. It does not envy, it does not boast, it is not proud. ⁵It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. ⁶Love does not delight in evil but rejoices with the truth. ⁷It always protects, always trusts, always hopes, always perseveres.

 ⁸Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away.

wow, what a great bunch we had today at  the May i-course: This course actually has skilled experienced teachers  teaching with all the progressions you need to develop your skills in just one day.

The session is organised by Andrew Stemler  with Chet from Funckey and Miles From Crossfit West Sussex.

thanks to Chrissie, Jason and Kate who offered all day close support.


Missed were Colin, whose police duty kept him occupied and Joel whose birthday celebrations kept him away.

RING TRAINING: BEGINNING AND BEYOND

Whether you have been playing around with rings, have pretty much nailed the muscle up and are hungry for more skills – or you've never even seen a set of rings close up before in your life – this 3 hour masterclass is for you

Led by Alex Jerrome and Andrew Stemler, this session takes both beginners and advanced trainees through basic and advanced gymnastic ring training moves.

Whilst everyone gets shown "the moves" you will be divided into groups according to your needs so all the skills you practise will be ones you can master.

Get your tickets now

Sunday 14 June 2009
1.00 to 4.00pm

Tickets £40.

Visit the shop for your ticket. Click here

Four rounds, each for time:
800 meter run

Practice Clean and Jerk


Nutrition Rant courtesy of Freddie C at crossfit oneworld:

I find it crazy that people will go out and buy non-fat food items over their regular full fat original versions. These same people will order a non-fat latte, but would be appalled if I told them to throw 18 packs of sugar in it (a pack of sugar is one gram. A cube of sugar is 4 grams). There are 18 grams of sugar in a grande non-fat latte from Starbucks. There are 16 grams of sugar in the same drink made with whole milk and the difference between the two drinks is 90 calories. Maybe not the best comparison to use as an example, but the numbers prove that the "non-fat" mindset is really not so much better for you as you have been lead to believe. For years, we have succumbed to the non-fat marketing of food and beverage companies. It is embedded into our minds as a society that non-fat is better for you. Truth of the matter, if they put a low-fat or non-fat label on it, you may want to consider if you should be eating it in the first place... Seriously, low-fat or non-fat ice cream? (Fuck off...I'm eating the good stuff if I'm gonna go for it!) I can't use myself as "the standard' because everyone's body absolutely responds differently to what is put into it. I will say, I never ever (unless there is no other choice) eat or purchase anything for myself with a label that says low-fat or non-fat. Consumption of fat is important if you are training hard, and I like to think that for the most part, I train pretty hard. Consider the amount of work you do, and consider what you put into your body to fuel it. Take note: not all fats are good for you either, but that is another post...) Read the label. Look before you leap.


Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]



post comments and times at http://cflondon.blogspot.com

Enlarge image

Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

Dont forget to check out the Bethnal Green Weightlifting Club at

http://BGWLC.blogspot.com

 In case your house mates are worried that you are taking over the garage/garden/house with training stuff, show them this picture. That will reassure them that every bit of kit can have a proper domestic usage.

The Elite Ring 2 Washing Line.

Mark Rippetoe Quote of the Day.


On the possibility of a failure to deadlift resulting in stroke:

Deadlifts that are too heavy to pull generally don't take very long; the bar just kinda lays there.

So if trying to move immovable objects was dangerous from the standpoint of stroke, the history of the human race would be littered with stupid people's corpses

TODAYS WOD

30 Muscle-ups

HSPU + L-Pullups

CFWU (substituting kip swing for pull-ups)


For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments

Practice Clean & Jerk

Clean Faults, Mike Burgener ...[wmv][mov]


leave your comments on the
http://cflondon.blogspot.com site

The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it. It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes. Read the stuff on the CrossFit website regarding this, and you will learn many good, important things.

400m Sprints

CFWU

Four rounds for time of:
Run 400m
Rest 2 minutes

Post total time to comments at http://cflondon.blogspot.com

Practice L Pull-ups



L-hold (L-sit)...[wmv] L-Pull-up...[wmv] L-sit-demo...[wmv]

Todays Crossfit London Work

NATE

As many rounds as possible in 20 minutes of:

2 Muscle-Ups
4 Handstand Push-Ups
8 2 pood Kettlebell Swings

Post Number of Rounds to comments.
Compare to 21/03/09

Practice Handstands for 15 minutes

If you are sick of having your feet propped up with this years trendy fashion trainer, go barefoot, or the next best thing

VIBRAM 5 FINGERS.

Check out the site in the USA (Get the sizes right from the tables supplied )

http://www.vibramfivefingers.com/

then you can order from the link below, as the USA site does not send out of the country

 http://shopvibram.aicad2.acocms.it/shop_default.asp

Todays CRossfit LOndon WOd Can be found at

Nicole

CFWU (kip swings instead of pull-ups)

Nicole
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

Skills Practice
Sumo Deadlift High Pull



Friday Fight Gone Bad!!!

This Friday (24/04/09) at 7pm there will be a Fight Gone Bad workout in Stratford, East London. You may or may not be aware but there is a group workout that takes place every Friday evening. If you are interested please do feel free to come and participate. Email andrewstemler@aol.com so we have an idea of numbers and you can get directions.

If you fancy a crack at Fight Gone Bad, its this Fridays Crossfit London WOD.

If you are feeling social, come up to Stratford and  join in.

7.10pm Start.

Get to the rear of

66 Ham Park Road
 Stratford London, E15 4HE

all for a fiver.

Reserve your space by emailing andrewstemler@aol.com,
.

it'll be £5.;

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

for todays Crossfit London Wod click here

well, its Easter Day. Have a happy day.


We have  a week of local marketing ahead, getting ready for a week on monday when we have the first Wanstead Womens class.


Todays WOD is at cflondon.blogspot.com

Enlarge image

"Jimi vs Josh: Task Priority FGB" by

CrossFit Again Faster, CrossFit Journal

Preview - video [wmv] [mov]

No one will take you seriously if you do not incorporate rings into your training. They are one of the better training tools around ( and have been for many years) 

DANIEL CRAIG USES RINGS

 Buy them direct  from Crossfit London, for £54 (plus £5.50 p&p) normally sent out within 48 hours of you ordering

Click here

Comes free with  The Crossfit London Ring Training Guide

But, if you like buying stuff direct from America and waiting ages for it to arrive, click on the link below

BUY THEM DIRECT FROM THE US MANUFACTURER

The Elite Gymnastic Rings are portable and lightweight

Another fantastic day. Many thanks to all the helpers and participants

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/3w9E-dgLUT4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/3w9E-dgLUT4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Enlarge image

"The Concept 2 Rower with Bruce Kocher" by CrossFit Again Faster, CrossFit Journal

Preview - video [wmv] [mov]

We had another successful i-course yesterday, and it was nice to meet the guys from excel labs, a supplement supplier

I'm always debating the use of legal supplements, so their site may be of interest to you
http://www.excellabs.co.uk/

At least you know the guys who run this  organisation have an interest in both Crossfit and "performance", rather than functionless mass.

Kate should have the  i-course photos up shortly.

In the meantime, go to the crossfit  London WOD and have yourself a time.

Now I have the time to focus on launching the Crossfit London Wanstead Womens class ( starting 20th April)

Fantastic.

You promised yourself a morning of flat out sprints and your best mate, girl/boyfriend,  starts whining that this morning, of all mornings, they want to come and train with you: but all they really want to do is jog.

Damn

In fairness, as they don't Crossfit, that's probably all they are capable of.

So Jog with them to the park,  reconciling yourself to the fact that  you may have to stop a few time to  allow them to catch their breath.

once in the park, find an obvious  250 m(ish) circuit ( perhaps round a duck pond) and jog around it  a few times.

Now your work starts


Start them  jogging or running, and jog along side them, then sprint off as fast as you can around the circuit, your aim being to catch them. When you do jog/walk alongside them to recover.

 Do that three times: on the third time, pray that your mate does not have a sprint in them, otherwise you may well collapse.

Phew

Crossfit London and Crossfit Bath are delighted to be hosts to the Uk's very first Crossfit Kettlebell certification, to be held in Bath on the 6/7th June. Get your ticket now by visiting www.crossfit.com

Taught by the phenomenal "girl lifting" Jeff Martone ( a real yank, saying "good Job" "awesome" etc)

A really great advanced Olympic weightlifting seminar. Many thanks to Giles and Foz

Hi, I hope everyone is ok.

We have started a Crossfit London work out of the day, with suggested extra practice tasks, that you can find at www.cflondon.blogspot.com

EVENTS

 The 1st "Ring-training level 2  Masterclass" will be  on  Sunday June 14^th 1-4 at the East London Gymnastic Centre.

You can get your £40 ticket from the shop

http://www.stemlerfit.com/page5.htm

OFFICIAL CROSSFIT KETTLEBELL CERTIFICATION IN  LONDON

I’m also delighted to announce that on the weekend of the 6/7 of June you too can attend an Crossfit official kettlebell certification in London. The Crossfit central kettlebell team ( real Americans, saying “good job” and “awesome”) will be in London for this weekend only to get you through the kettlebell skills you need to train yourself or teach others.

Keep an eye on the crossfit mainsite for the booking sheet to appear, but reserve that weekend now.

I-COURSE.

http://www.stemlerfit.com/page9.htm

The Crossfit London  I-course is rapidly becoming famous: its well taught, fun and helps you achieve and learn to master great fitness skills, without being abusive or officious

The next I-courses are
April 5
May 10
June.28.

9.30 to 4.30 at The East London Gymnastic Centre, E6

For £78 this is the best fitness course, probably in the country, that both normal people and trainers can attend.

These is an ideal way to start or to improve on the basic Crossfit moves

At the moment, the i-course is an attendance only course. We don’t authorize people to teach what they have learned. Within the month we will be introducing the  "I-course exam”

Basically its  a physical exam ( that you can video and send in) that proves you can perform every task covered in the i-course: basically you need to  perform a  snatch, clean and jerk, the 9 fundamental moves, pull up/dip, muscle up, L-sit, handstand push up and a few other bits that make up the  i-course skills.

Once you have this certificate, you will be able to attend our -course instructor training sessions and become an i-course instructor after an internship.

Publications

 we finally got around to publishing the 1st edition of the  i-course text book called "The elite fitness manual”. Its available as an e-book on the site.

http://www.stemlerfit.com/page5.htm

Classes

we are encouraging everyone to get out there and start   your mini groups. There's a mini crossfit Stratford that meets up on Friday at 7pm. On the 20th April, there will be a monday class in Wanstead at 7.30.

Within a few years we want London splattered with garage and garden gyms. It credit crunch time, so liberate yourself from expensive gyms.

Keep an eye on http://www.stemlerfit.com/ for further details

Personal training.

if you want to work on a one to one basis, email andrewstemler@aol.com you can train outside in Stratford for £30, or in the opulent luxury of the Andaz hotel, Liverpool street  for £50

Andrew Stemler
Crossfit London UK
The Andaz Hotel Gym
40 Liverpool Street, London EC2m
07969 922831

 Im just sitting hear with Joel, planning publishing " a workout of the day"  on this blog.

Watch this space

Another great course - thanks to all the participants and helpers

Well done to a group of clever brainy people who at last  managed to conclude that high intensity exercise is more effective than the classical low intensity  prescription that most lazy instructor dish out.

 check out http://www.biomedcentral.com/1472-6823/9/3/abstract.

for your copy of "Extremely short duration high intensity training substantially improves insulin action in young edentary males". BMC Endocrine Disorders 2009 9:3  Babraj et al.

 and think, if only they had read the crossfit journal 7 years ago, they could have saved all the effort

Weighted dips, push press coaching and snatches. A great way to start the weekend

Rising Crossfit London star, Mike,   blasts through Fight Gone Bad, and initiates Peter and Ali, under the watchful eye of Andrew Stemler. It was bloody cold, hence the bars had to be warmed up with boiling water.

The trial run of the Pagoda Gym. The regular Friday night 7-8pm sessions start next week. Book your space by emailing andrewstemler@aol.com. Sessions are £5 for i-course graduates, £10 for beginners.

This should be a fantastic bit of kit, ss used by gymnasts to build  the strength for the crucifix. Get one now, but follow this link (it will make us some commission).

click here

Here is some of  Tyler's "blurb"

Have you ever wished you could train with your bodyweight on the rings, but adjust the resistance like a barbell? With the Elite Strength Trainer, you get 10 levels of resistance, from approximately 60% to 100% compared to normal rings. The Elite Strength Trainer reduces the leverage on your arms, which makes skills like the Cross and Maltese much easier. The EST can easily attach to a set of rings or to a bar. The straps are 5' long, so we recommend attaching them to your rings if you have high ceilings or wish to lower the ETS to the floor.

 

 

How much easier?

Easy isn’t the best word to describe training with the Elite Strength Trainer. Even a strong athlete will be very challenged, but moves that were a year away can be trained right away. And as you get stronger, you can get closer to the actual skill in 10 manageable steps. Your progress will be noticeably and accurately measured. As you get closer to “Level 10”, you know that your training is paying off. If Level 1 is too hard, there are progressions that can help you bridge the gap.

Fitness Tested, Champion Approved

The design of the Elite Strength Trainer has gone through a long process of refinement. Early prototypes were tested by Olympic gymnasts and US national team members. Their feedback has been incorporated into the final product. Every line and curve has been put in place to ensure optimum comfort and high performance. One unique feature is the ability to adjust the position of the handle to allow people with different arm lengths to train comfortably.

Setting up the EST is simple. You can either attach the straps to a bar or to a set of rings. It takes only a few seconds to get them set up and then you’re ready to go. Every movement you can do on normal rings can be done on the EST, but now with adjustable resistance. During a workout, you can train moves in static or dynamic fashion, such as performing the Iron Cross hold or doing pulls in and out of the cross position. And of course, the favorite training method of elite level gymnasts is to create a routine. This is a sequence of movements that flow together without repeating any skill consecutively. Strength routines are the secret behind the amazing strength of top gymnasts.

Up goes the pagoda roof!!

Well on the way to a world class strength and conditioning facility.

Its sort of funny.

One of the major  forces behind the growth of Crossfit, has not been gyms or equipment manufacturers hoping to make a quick buck out of another rubbishy  fitness craze. Its not even been sport people. Its been individual  military and  emergency responders discovering that the blend of body building and aerobics that was sold to them was "not fit for purpose".

Its sort of amusing that, just as  military fitness discovers and adopts Crossfit, the old fashioned, out of date, military fitness, that was shown to be substandard, is now being packed and sold to a gullible public as the new fitness craze.

You too can run around a park  in a skill-devoid work out, playing games, pretending to be combat fit, when in fact, all the real combat fit guys and girls are crossfitting.

Get some skill in your workouts: get some rings, get an olymic bar, get on your hands and handstand: sure, run a bit and put  green paint on your face if you must, but rememeber the challenges life sends are rarely monostructural.

Axx

Crossfit London offers personal training and the infamous i-course so you can train yourself. We dont want  you  to waste your money on a crappy fitness centre; if you need to learn skills, come to us or other sporting groups. Gyms with machines have nothing to teach you: they are staffed by morons.


So have  a look at what space you have and make your own world class fitness facility.

Heres a snap shot of my back yard in Stratford E15 (london UK) thats going from cute town garden, to my personal gym.

Ive ripped up the flower borders, and I'll have the £100 pagoda up soon. Sort out the floor, concrete the uprights for the pull up bar, load my stuff in, then .. well watch out and see.more photos on facebook.

This is very much work in progress. Ill post lots of hints and tips soon

I suspect it will be sometime before Crossfit London has  a permanent home. In the meantime, get a handle on your olympic weightlifting and Power Lifting moves.

 We are passionate supporters of the Bethnal Green Weightlifting club and we encourage everyone who has done our i-course to practise and develop at The Bethnal Green Club ( also known as BGWLC).

heres a link to their blog with joining details

Bethnal Green Weightlifting Club


( the URL is http://bgwlc.blogspot.com/ if the link fails)

 there are known champions  Giles Greenwood, Pat Attridge) to name but a few: A great facility too, thanks to Tower Hamlets Council

I had a super ( albeit flue ridden) weekend: I lifted at my first club competition at the Bethnal Green Weightlifting club and  got a snatch of 50kg and Clean and Jerk of 70kg, my clean and jerk of 75kg was a "no lift" as I pressed out my arms ( sob: I was robbed, I could have been a contender......) . marvellous experience, fantastic club.

 I need to up my total to 147kgs to qualify for the Southern Masters ( 77kg, under  47-49 years of age).( in short , Im a weakling at the moment)

Also started work on the Friday night "Pagoda Gym" in my back garden in Stratford.

 Yep, there will be an open crossfit session, every friday night at the rear of 66 Ham Park Road, Stratford, London E15 4HE. Steve and I will be hooking up at 6.30pm for a half hour of guitar practise, then from 7 to 8pm, its workout time led by Andrew Stemler ( level 2 Crossfit instructor) ( thats me).

In the meantime Ill talk you through converting your garden into a world glass strength and fitness facility so you can train without getting screwed by a greedy commercial gym.


Andrew Stemler and Crossfit London UK will unlock the secrets of fitness so you can train at home: We will  also point you towards proper  olympic lifting, gymnnastic, and sporting  gyms and clubs that will  help you develop real fitness.

At last, what passes as the sports scientific community,  is beginning to realise how to do things properly. They have even worked out that a warm up, if done correctly can prevent injury because it  trains the body to move properly. Time after time, the warm up is used as a merely pulse raiser when it should be used to practice form and technique, like we do at Crossfit  London

follow this link to the BMJ's site and read

"Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial"

post any observations to comments

Do you live in  a block of flats or work in  a large office block: does it have loads of stairs.

well how many times can you run up and down them i n 10 minutes??

do biorhythms actually affect your performance, or is that just a load tree hugging hippy  pooh?

  check out your physical highs and lows and compare it to your performances




 please feedback and tell me if you notice any success.


Andrewstemler@aol.com

heres a montage of davies visit to london and the i-course

Another amazing day of lifts, gymnastics, headstands and lots of fun.
Thanks to everyone who participated and helped on the day.
Lots more pix to come on Andrew's facebook soon....

Lets see if this link works. Its to my facebook album with all the days photos

Click here

As normal we are miles behind in updating this blog ( perhaps Ive spent too much time uploading photos to facebook.)

we will get better at it.

In the meantime keep on training. Im working on my handstand, and preparing for Sundays i-course

Twenty-one participants had a fantastic day of lifts, frog-stands, pit-runs, kettlebelling, pull-ups both strict and assisted - as much fun as you can handle!
Thanks to all who took part, and an enormous thank you to the 10+ helpers.


This is a small selection of the pictures - there'll be lots more on Andrew's facebook soon.

Just to let you know that the 7th December i-course has now sold out.

So, get in early on the 2009 dates. These courses sell out quickly.

As tickets have now sold-out  for the December session, we can announce a special guest from Scotland, the awesome Davie Easton from Crossfit Central Scotland.

And a very wet WOS it was too. Thanks to the hardy souls who battled the unrelenting drizzle.

Workout was:
5 x 40k thrusters, 7 x hang power cleans, 10 x sumo deadlift high-pulls. as as many rounds as you can in 20 minutes. Followed by girl deadlifts

It was an honour to teach kettlebell skills to the Air personnel of RAF Mildenhall.
A big thank you to TSgt. Anthony "Mitch" Mitchell, Ms Kelly Livett and Anthony Cook for making the day happen and for looking after us so well. And thanks for the tour of the plane!

One amazing day-thanks to all the participants and helpers.

Well, in honour of Jack, and what he had to put up with in a recent training session

"Jack"
 for time 100, 40kg thrusters.

A farewell workout of a Fight Gone Bad, followed by a little party. Here's a compilation of some of Jack's finest moments.....

Bon voyage, Jack, we won't forget you

just watched the closing ceremony of the games and cringed at the British Contrbution:

"Yoof" rock music and interpretive dance, oh and a hedge

God it was awful.

Thank you China for a great games

A fun afternoon learning the Crossfit 9 fundamental lifts. Thanks to all the participants and good luck to the  founders of Crossfit Bath

Crossfit London's amazing "hands on" gymnastic seminar.
Big thank you to all the participants and fantastic helpers who made a hot afternoon something special.

 

"65 days in captivity,
Are you so blind that you cannot see?"

Someone call Bob Geldof! Organise a  huge concert in Hyde Park!

Anyhoo, the word is, the prisoner is doing really well and is due for parole soon.

Meantime, these foolish boys did a meeeeean WOD today, then had some tea.

Dear Diary,

This was from an email making the rounds of a camden publishers office.
its a diary extract. Enjoy

For my birthday this year, my daughter (the dear) purchased a week of
personal training at the local health club for me.

Although I am still in great shape since being a high school
cheerleader 43 years ago, I decided it would be a good idea to go
ahead and give it a try.

I called the club and made my reservations with a personal trainer
named Brad, who identified himself as a 26-year-old aerobics
instructor and model for athletic clothing and swim wear.

My daughter seemed pleased with my enthusiasm to get started! The club
encouraged me to keep a diary to chart my progress.

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was
well worth it when I arrived at the health club to find Brad waiting
for  me. He is something of a Greek god - with blond hair, dancing eyes
and a dazzling white smile. Woo Hoo!! Brad gave me a tour and showed me
the machines. I enjoyed watching the skillful way in which he conducted
his aerobics class after my workout today. Very inspiring!

Brad was encouraging as I did my sit-ups, although my gut was already
aching from holding it in the whole time he was around. This is
going to be a FANTASTIC week-!!

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door.

Brad made me lie on my back and push a heavy iron bar into the air
then  he put weights on it! My legs were a little wobbly on the treadmill,
but I made the full mile. Brad's rewarding smile made it all worthwhile.
I feel GREAT-!! It's a whole new life for me.

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the
counter and moving my mouth back and forth over it. I believe I have
a  hernia in both pectorals. Driving was OK as long as I didn't try to
steer or stop.

Brad was impatient with me, insisting that my screams bothered other
club members. His voice is a little too perky for early in the morning and
when he scolds, he gets this nasally whine that is VERY annoying. My chest
hurt when I got on the treadmill, so Brad put me on the stair
monster. Why the hell would anyone invent a machine to simulate an
activity rendered obsolete by elevators? Brad told me it would help
me get in shape and enjoy life. He said some other shit too.

THURSDAY :

Brad was waiting for me with his vampire-like teeth exposed as his
thin, cruel lips were pulled back in a full snarl. I couldn't help being a
half an hour late, it took me that long to tie my shoes.

Brad took me to work out with dumbbells. When he was not looking, I
ran and hid in the restroom. He sent some skinny bitch to find me.

Then, as punishment, he put me on the rowing machine -- which I sank.

FRIDAY :

I hate that Brad more than any human being has ever hated any other
human being in the history of the world.

Brad wanted me to work on my triceps. I don't have any triceps! And if
you don't want dents in the floor, don't hand me the damn barbells or
anything that weighs more than a sandwich. The treadmill flung me off
and I landed on a health and nutrition teacher.

Why couldn't it have been someone softer, like the drama coach or the
choir director?

SATURDAY :

Brad left a message on my answering machine in his grating, shrilly
voice wondering why I did not show up today. Just hearing him made me
want to smash the machine with my planner. However, I lacked the
strength to even use the TV remote and ended up catching eleven
straight hours of the Weather Channel.

SUNDAY :
I'm having the Church van pick me up for services today so I can go
and thank GOD that this week is over. I will also pray that next year my
daughter (the little shit) will choose a gift for me that is fun --
like a root canal or a hysterectomy. I still say if God had wanted me to
bend over, he would have sprinkled the floor with diamonds!!!

a great addition to the crossfit london team

The return of the WOD! Involved a lot of handstand push-ups and  L pull-ups.  Followed by more handstand practise, hollow rocks and snatching.

Thanks Andrew, Jack, Joel,  Jamie,  Peter and Kieran

Sorry this was late, no excuses - just thrash me!


This week's heavy lifting  session had some fun extras - box jumps, wall balls, skipping, sledge dragging, etc.
Well, it was fun to watch!

we are trying to design a questionnaire to help people decide if crossfit is for them.  Here are the suggested questions collected thus far.

if you have other ideas, post them under comments.

1) are you developing obsessive  compulsive tendencies
2) inspite of earlier treatment, do you feel the need to recommence self harming
3) do you like kittens
4)  do you think that most people who teach in gyms are untalented weaklings
5) do you have full blown Obsessive compulsive issues.
6) do you like dropping heavy weights in public and shouting "mother f**ker"
7) do you mind being unable to use your arms after a workout
8) are you sick of being a weakling


add your ideas

Jack, I was feeling guilty for not having more pix of you in the last montage. So I needed to make up for it...

Kx

Sumo deadlifts, good mornings, front squats and interesting uses for elastic bands

Thanks Andrew, Jack, Sean, Jamie, Rianon, Peter and Kieran

Kx

Deadlifts, front squats, push jerks - and box jumps to make it all the more fun.
Thanks  Guy, Kieran, Rianon and Andrew

Kate x

Thanks Andrew, Jamie, Guy, Steve, Kieran and Sam

Glorious sunshine, three strapping lads, lots of weights... and me. What's not to like?

Thanks and congrats Andrew, Jamie and Rianon - you're a pleasure to point a camera at.

Kate x

The final class in this series revisited all the skills (and fun) from the previous weeks


Details for the next beginners' courses can be found on the homepage: look out for "ON YOUR FEET" and "ON YOUR HANDS"

MASTERCLASSES
All masterclasses are held at

East London Gymnastics Club
Frobisher Road, London E6

THE OLYMPIC WEIGHTLIFTING MASTERCLASS
In our opinion this is the best introduction you can get to the Olympic lifts in this country. This three hour session will get you snatching and 95% of the way to performing a clean ( the remaining 5%  tends to come  after the seminar when the “penny drops”). The progressions are based on the work of Crossfit legends such as Mike Burgener and Greg Everett and are patiently, nicely and humorously delivered by  Andrew Stemler sometimes with help from other London Crossfitters. The session begins with a  squat work shop, and the progressions are taught with light weight UPVC tubes, so  everyone can learn

Wednesday 25 June 2008
6.15 - 9.15pm
£35.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

BEGINNERS 1: ON YOUR FEET
This is an ideal introduction to the 9 fundamental CrossFit moves that you need to follow CrossFit and/or become a competent athlete or fit person.
This 3 hour session deals with the moves where you are standing on your feet:
The squat, the overhead squat, the front squat, the deadlift, the press, the push press, the push jerk, the medicine ball clean and the sumo deadlift high-pull.
The session also introduces you to the POSE method of running, and introduces the Zone diet

The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre

Wednesday 2 July 2008
6.15 - 9.15pm
£33.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

KETTLEBELL SESSION
Learn the essentials of kettlebelling in three hours flat. Mistress the swing, the snatch, the clean, the Turkish get up, the presses and some other bits of fun
We provide  whole range of kettlebells for you to use with all the mirrors, hose pipe and teddy bears you will need to help you learn.

Wednesday 16 July 2008
6.15 - 9.15pm
£30.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre

Sunday  27 July 2008
1 - 4pm
£32.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

Kettlebell-tastic!

Sorry this was delayed...

Balls, Sumo deadlift high pulls, handstands, planks and ring pull-ups

Had a great weekend in Bath, but decided to wear the neck scarf to spite Jacob (in-joke). Still, this photo could make a great advert for the forthcoming Crossfit London/Gymnastfit ab guide.

Thanks to everyone: Jack, Guy, Jamie, Peter, Wendy, Kate (pb 82.5kg!) and Andrew for, as always, being the host with the most...

Kx

A great time had by all.

 super olympic lifting seminar  in Derby. Well done everyone

This week -  overhead squat practice, sprinting and pull-up fun in the gymnasium

The  Zone Diet, deadlifting, sprinting, dips, and inspired coaching. That's a lot packed into 90 minutes

we had a great kettlebell session with TSG4 in Catford over the weekend

here ia a photo montage from wednesdays beginners course ( photos by Kate Pankhurst)

  I had an interesting session with Andrew Hunter who offers a really effective injury treatment.

Andrew

Active Release Techniques (ART) with Andrew Hunter DC

The ART system can help with the soft-tissue component of back, neck and
other joint pains.  It is useful for the athlete both to improve performance
& deal with the overuse problems (such as shoulder injuries) which can build
up over time.  For further details see www.activerelease.com
Andrew Hunter, a chiropractor, is an experienced ART provider with clinics
in Canary Wharf (E14), the City (EC3) & Blackheath  (SE3).  Contact 020 8297
9927

 Sundays Stratford Heavy lifting session went well.  Congratulations to Guy for hitting  a PB.

If you are an experienced lifter, this  is a session you should be coming to. To get an invitation, email Andrewstemler@aol.com.

These sessions are not on every week, but are  arranged according to demand. The sessions last about 1.30 to  2 hours: great fun.

well done Jack, Guy Jamie and Kate on the camera

As always, my ability to update a blog falls short of acceptable standards, but, we've managed tp publish the kettlebell training guide, which is good: and we are chugging along nicely at the Andaz Hotel.

  For experienced crossfitters we have resurrected the WOS's but this is by invite only, and for that matter, not every sunday, so dont risk turning up on the off chance. But if you are an experinced crosfitter and have had coaching on all the major lifts, please drop me a line for  an invite.

In the meantime, if you want to learn crossfit, theres a beginners course starting at the  end of this month, 3 skill seminars to come to, and bookable personal training sessions, so no excuses.

 drop me a line at Andrewstemler@aol.com  (If the link doesnt work,  cut and paste it)

Olympic Flame

by the way, as one of the crowd watching the torch go by on Sunday, I must say how proud I was of the police, the security, the torch bearers and the protestors: whats wrong with a bit of protest. Where I was , in Stratford, The local authority made an effort to put on a show  and had people dangling off buildings and dancing on roofs.  They do keep on   bullshitting people and suggesting if  you become an athlete today, you can be in the games at 2012, but I suppose they are just trying to get people  involved.

keep on training

Andrew

Well, all my clients struggled this week, possibly due to the season changing, so say hi to the lovely bunnies and to any other woodland folk you may meet ,get outside in the fresh air and  do some training

Hi,

 Im away for a few days until Sunday:

have fun

Andrew

The next series of masterclasses are

Crossfit London Basics Course:
 Wednesdays 23, 30 April, 7, 21, 28, May, 4,11 June 2008 7-8pm.  £90

 Olympic Weightlifting Seminar  Wednesday14th May 2008 6.15-9.15pm £35

 Ring Training Seminar  Wednesday 28th May 2008 2.30 -4.30pm £30

 Kettlebell Seminar 11th June 2008 6.15-9.15pm £29.95

Venue for all events: East London Gymnastic Centre: Beckton E6

get your ticket at the shop. CLICK HERE

Over the Easter break, I'll be taking time out to arrange a whole series of new features such as a beginners  course, inexpensive PT options at the gymnastic centre in Beckton E6 and the summer timetable

I'll publish dates of the forthcoming masterclasses soon. We will resume the Sunday WOS classes in Stratford by the end of April when we will publish our summer timetable.

In the meantime, I was over the moon to see that Daniel Craig has taken up ring training.

Well done and good luck with the crucifix, mate.

You are reminded that if you are struggling with your muscle-up you can buy the Crossfit London Ring Training guide which gives you loads of hints and tips.

If you don't have a pair of rings, shame.

Get some now by visiting the Crossfit London shop.

In the meantime, if you have some rings, see how many dips you can do in one go, and post the results below.

Happy Easter!



 

Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements  of the future. Give so much time to the improvements of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you.

Christian D Larson

For those of you who like  a bit of luxury with your hardcore training, the Andaz Gym is now open for crossfit 121 sessions with Andrew Stemler

40 Liverpool Street
London EC2M

 for details  email Andrewstemler@aol.com

Heres a nice variation on Cindy. The storm through is replaced by an agonising attention to detail and form, while pushing the moves to the furthest range of motion thats safe for you.

 As many rounds as you can in 20 minutes of

5 strict ring pull ups: once you have taken hold of the rings with a normal grip, rotate your arms so your   palms face outwards: hang to full extension: then pull. The rings turn as you pull. Your body should be in  a  slight dish shape.

10 Push ups on parallettes ( or bricks) full range of motion. Your hands under your shoulders  ( more a   "tricep" push up.)

15 Over head squats with a 10k bar, every rep perfect, but trying to bring your hand spacing closer in and your feet closer in.  Every rep should feel a  challenge, if not, bring your foot spacing in. Feel the  flexibility challenge. 

Well done to all those who attended the 20th February Kettlebell Seminar 2008. Well done, a nice standard


The Olympic Weightlifting masterclass has now sold out and we hope to announce new dates in the future.

I the meantime, work is progressing  at the Andaz Hotel where soon we will be able to get you through your Crossfit Basics.

 


Keep on checking this blog for  updates and bits of news, but for those who fancy it, you can try this  high speed work out.

This work out is aimed at crashing you into your aneraobic zone.

 5 Burpees ( with a push up, so some would  call them "Bastards")
 Sprint 20 meters ( touch the floor), sprint back
5 Pulls Ups

 Five rounds as fast as you can:  There should be  no attempt at management: storm into the next activity as fast as you can.

 This is  short, brutal  work out which you can amend. If need be,cut the  pull ups  down,  or sub jumping  pull ups or assist.  Reductions for the burpees( bastards) could be to take out the push up or  the jump.

The 2oth Febs Kettlebell Seminar  has now sold out.

 Cheers,

 see you all there

Andrew is so trusting. Ask him to pose for a photo, semi nude and... voila, Cupid has arrived!

Flap Flap!

Happy Valentine's Day

love Kate xxxx

Have  a lovely day.

We had a great meet up with John from the Andaz Gym today, where we began the process of designing the structure of PT sessions and defining the range of extra activities that will be available, including a Crossfit based running club, a BWLA weightlifting club and kettlebell workouts on top of our fantastic Crossfit training sessions.

We should be able to announce the first Olympic Weightlifting Masterclass 'In the City' in the next few days.

We are assembling a super Andaz team that includes 'Foz', a former competitive Olympic-style weightlifter, and John McCullogh, our Scottish fell runner and endurance expert.

Even though the gym isn't finished, we are training from a couple of hotel rooms on the 1st floor, so if you need to get your basics sorted, drop me an email at andrewstemler@aol.com

The Andaz is at 40 Liverpool Street EC2M

Brian, who lives in Wimbledon, will also be looking at taking a few local clients under his wing. If you are a local, drop him an email  on  bsharp@spicommunications.co.uk

Heres  details of an interesting offer  I received.
I've offered  my   sore knee up for  the needle.

Andrew


Hello,

I am writing to offer you and your colleagues a chance to receive a series of free
acupuncture treatments to fulfill my course requirements.

I have studied at the Richdales Institute based in Hammersmith Hospital and now hold a
diploma in Holistic massage from the International Therapy Examination Council and have
spent the past two years studying Traditional Chinese Medical Theory.

I would welcome the opportunity of discussing my proposal further. Please feel free to
contact me during office hours on 07754829859 to book an appointment.




Yours Sincerely,



James Carolan

www.easternwellness.co.uk

We had a fantastic  ring training seminar with everyone acheiving a muscle up: well done Brain, Robin, Stan and Chris. A big Thanks to Alex, Crossfit Londons Gymnastic consultant.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a God or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
-Henry Rollins

I Struggled through my level 2 with a massive chest infection and a series of bliding headaches, and am now back to get you to focus on the basics

Happy new year every one.

I'll be in America doing my Crossfit Level 2, 8-13th of January, so dont be surprised if you email me and dont get the normal fast response.

 This also means there is no WOS on Sunday 13th Of January.

 

so now, make some realistic goals: not stupid  ones: up  the weights you use ( a bit)  in the WOD's,  look at the food you eat and cut back on the crap, get involved with the Sunday work outs and learn some skills.Open a blog and get involved.

Rememeber success is 99% perspiration, 1% crossfit. ( some say inspiration)

Just to keep some of you updated.

 the WOW, ( work out on  a wednesday) at  Mile End has run its course.The last session was November 28th

We will also arrange a monthly skill seminar  on the following subjects, olympic weight lifting, kettlebells & Ring Training, which will be at the Gymnastic Centre in Beckton.,

We will also put together a travelling  "Crossfit Introduction" Road Show where, once  a month we will seek to book a suitable hall in a different London borough and in two hours, unlock the keys of crossfit  to make some of the WOD's accessible, correct  some squat form,  introduce the Zone diet,  discuss running mechanics and the issue of short distance running, along with  some basic work out ideas and training progressions  for  "hard" exercises ( anything from handstand push ups /muscles ups/ one legged squats, depending on the facilities available in the particular  venue.)

We will also work with  various groups to  facilitate  the development of effective self & Family defence skills

Crossfit London   continues to focus on its personal training services. To get more details email
andrewstemler@aol.com
 

But, here are the lads from the  Ring Training Seminar on the 22nd November




 Well done to the Guys who made it to the last ring training seminar on Thiursday 22nd November

I have loads of fanstastic stuff to post up on the site, but Im swamped at the moment:  I just wanted to   let you know we are still alive and kicking.

 By the way, we  "WOW" all the way through Christmas and  New Year.

Amateurs train until they get it right ...
    Professionals train until they cannot get it wrong!!!

(submitted by Crossfitter “uselessly bicep curling 50kg” Jack)

Will & Suffering

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he has developed in more ways than just physical.

Is it raining? it doesn't matter. Am I tired? That doesn't matter either. Then and only then will willpower be no problem."

Emil Zatopek.

... put the fun back to foundamentalism!


(submitted by  Crossfitter  "ripped" Jack)

Can you circulate this around especially as Xmas is fast approaching - it has been confirmed by Royal Mail. The Trading Standards Office are making people aware of the following scam:

A card is posted through your door from a company called PDS (Parcel Delivery Service) suggesting that they were unable to deliver a parcel and that you need to contact them on 0906 6611911 (a premium rate number). DO NOT call this number, as this is a mail scam originating from Belize. If you call the number and you start to hear a recorded message you will already have been billed £15 for the phone call.

If you do receive a card with these details, then please contact Royal Mail Fraud on 02072396655 or ICSTIS (the premium rate service

regulator) at www.icstis.org.uk

( sent in by Crossfitter Russell)

 W will soon be holding a rowing "secrets" seminar where we will share with you leading, but  secret, concept 2  rowing Tips. Here is a psychological  secret.

Rowing is NOT endurance sport … it is a battle against pain where no-one is allowed to quit, if one quits the whole race is lost so at the 1750 m mark when every stroke counts, you have to dig deep! Spiritual tranquility might do it and meditation helps … but what always saves the day is pure hate! So when the last quarter call is heard, one has to dig deep. The going advice for the team for that last 250 m was:

“Think that girlfriend that cheated on you and then think about the motherfucker that fucked her in the nightclub toilet while you had to stay in on a Friday night because you had to train the next morning and if you are stupid enough to think that she did not cheat, that is all-right … think of Brad Pitt cause she has definitely cheated on you with him … unleash that hate!!!”

Here are some  great muscle ups:


http://video.google.com/videoplay?docid=3895363528928938152&hl=en

"No small part of the CrossFit revolution is to establish what we call "evidence based fitness" - where meaningful assertions about fitness programs are focused on safety, efficacy, and efficiency bolstered by measurable, observable, and repeatable human performance data. Where we're successful, work capacity will reign supreme and markers like V02 max, lactate threshold, and heart rate will rightfully be seen as performance correlates valued solely in proportion to their contribution to programming changes that advance performance."

- Greg Glassman

Well, for those of  you who want  your own pair of rings, now is the time to order a  set from the Crossfit London shopping cart as  we have just restocked


 click here

Find out  what instability is really about

Having read Andrew’s post on 300 and the training behind the film, I raised a few issues with him. He has very kindly (perhaps foolishly) permitted me to post them on the blog.

Although Andrew cites Twight’s acknowledgement of CrossFit in the redefining of his ideas I think it is only fair for the explanation of 300 as written by Mark Twight to be presented when discussing the preparation of the actors and stuntmen:

http://www.gymjones.com/knowledge.php?id=35

http://www.gymjones.com/knowledge.php?id=36

http://www.gymjones.com/knowledge.php?id=22

From interviews I read at the time of 300’s release I know that Gerard Butler did hire a bodybuilding trainer to supplement his work at Gym Jones. He was apparently terrified of appearing on screen looking scrawny.

Andrew Pleavin always appeared to be the the star trainee and in the film he actually looks one of the least impressive actors (ie he’s just bloody big) but he’s not meant to be portraying a professional soldier. One should also bear in mind that a lot of the cast were professional stuntmen who were in very good shape to begin with but nonetheless the transformation of an individual like Vincent Regan in 8 weeks is unquestionably impressive.

And what does Twight advocate, other than hardwork, mental and physical?

DIET

Which must be the central foundation of anyone’s training or you’re just mucking around.

I think I would be wound up if I read every suggestion that CGI and steroids were behind this.

If anyone is interested Twight has published two books which are both available through Amazon in the UK. Extreme Alpinism is the manual behind his theory of fast and light climbing but he would probably want to rewrite that now in consideration of how exposure to CrossFit changed his philosophy so dramatically. The second book is Kiss or Kill, a collection of essays and articles in similar vein to the pieces on his website. He has sworn to never write another book.

So now you know next time you see someone doing that bloody 300 workout down at Fitness First.

Well, this is my cat Muffin.


He has a few bad points but on the whole he's ok. But my wife, she adores him: so he gets all the tests to make sure he's ok ( his brother died of  Bowel Cancer a few years ago, so shes a bit jumpy).  Any way the latest  blood test results came back and guess what: He' s got  high Cholesterol.

 How I asked? The vet blamed " soft food" ie the   stuff in bags  and tins: so I looked at the contents and guess what: 60% bits of meat and fish, but the remaining 40% tapeoca: ie  carb.

The good old food industry even wants to carb you cat up. It seems as  if  excessive carbs are as lethal to cats as they are to humans.

All real runners run on the balls of their feet.  If you run on your heels you are in all probability walking, or moving very slowly, or attempting to avoid using your calf muscles in case exercise makes them look  a bit bigger ( gasp). The heels are used  as the bodies breaking system.

The foot should strike the surface with the ball of the foot,  but with the  toes pointing forward not downwards.

The heel doesn't touch the ground. However, this does depend on the size of the heel on your trainers.Many people run in too clumpy trainers and so “think” they run heel down. But you don’t. Be told.

The foot on landing on the surface should be "light" not heavy, it then "grips & scrapes" the surface.

The knee is slightly bent on contact with the surface and the foot lands just below the hips. Your legs work in a cycling motion from the hip joint.

This brings the heel of the foot up behind the body.  The thigh moves up and forward, the leg is extended and the foot drops again, landing on the ball of the foot. The hips and waist should be steady and “lifted” without a lot of side to side movement. The back should be upright with the chest lifted but relaxed, The shoulders should be relaxed. The arms should be bent at approximately 90 degrees and the pumping action must be from the shoulder, not by waving your forearms around with an elbow initiated wave. The hands should be held with the palm facing inwards or a fist if you prefer. The head should be up with your eyes looking ahead not gazing at the floor longing for a rest or a beer.

With the  300 DVD about to be launched, I thought you should be treated to the party line as to who should  have the credit for the fine physiques the actors had. ( apart for the hard work the actors did)

"300" Training

Some of the most obvious faults  in runners and joggers are:

1. Bouncing up and down way too much
2. Over striding ( and understriding)
3. Not engaging the  hamstrings
4.  Heavy foot landing
5.  landing on the heel, not the ball of the foot
6. No arm action
7. Twisting from side to side while running
8. The head and upper body are bent forward
9. Jogging slower than you could walk!

check out your form

UNDERSTANDING STRENGTH AND RESISTANCE

The problem with strength and resistance training is, to my mind, that what is non controversial, is often presented as controversial, and what is new, is often very old.

There are many routines available  that are good and original. The problem is that a lot of what is original is not good, and a lot of what is good is certainly not original.

I thought we ought to have on record  on this site  the basic non debateable facts about weights and resistance.

Whats is generally accepted?

Muscular strength = maximum force or tension that can be generated by a muscle or muscle group often known as the 1 rep max,

Muscular endurance= the ability of a muscle or muscle group to contract repeatedly ( or maintain and isometric  contraction) without fatigue

Research has  established the relationship between number of reps possible  as a % of the most that muscle/group could lift

16-20 reps 60%

14-15 reps 65%

12-13 reps70%

10-11 reps 75%

8-9 Reps 80%

6-7 reps 85%

4-5 reps  90%

2-3 reps 95%

It is generally accepted that if you train in the 1-5 rep range the adaptations is increased strength by enhanced neural drive. The body learns how to use the muscle cells it has more effectively

6-8 range increased strength plus  some hypertrophy

9- 12 range: the body builders prefered range Hypertrophy and strength and endurance gains

13- 20 increased endurance, small strength gains, little hypertrophy

We are always hearing about body building V Functional training.( Strength etc).

Put simply  body building promotes "sacroplasmic Hypertrophy" whereas  Strength training induces "Myofibrillar Hypertrophy" Basically body builders are big because their training regime  encourages the muscle to store fluid. Most of the  authoritative work was done by a Russian  Called  Zatsiorsky)

Sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non-contractile proteins that do not directly contribute to muscular force production.(Zatsiorsky 1995).The volume of sarcoplasmic fluid inside the cell and between the cells is increased with high volume training. This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.

Myofibrillar hypertrophy occurs due to increases in the number of myosin/actin filaments (sarcomeres) inside the cell. This leads to increased strength and size of the contractile unit of muscle. Ultimately this means greater force production. This is often referred to as functional muscle, while sarcoplasmic hypertrophy is referred to as non-functional muscle.

Very dramatic Spartan quotes …

In Greek:

Ὦ ξεῖν', ἀγγέλλειν Λακεδαιμονίοις ὅτι τῇδε

κείμεθα, τοῖς κείνων ῥήμασι πειθόμενοι.

In Ancient Greek:

Ω ΞΕΙΝ ΑΓΓΕΛΕΙΝ ΛΑΚΕΔΑΙΜΟΝΙΟΙΣ ΟΤΙ ΤΗΔΕ

ΚΕΙΜΕΘΑ ΤΟΙΣ ΚΕΙΝΩΝ ΡΗΜΑΣΙ ΠΕΙΘΟΜΕΝΟΙ

Freely translated:

                Stranger, go tell Lakedemonians (Spartans) that here

                we lay obedient to common (our country’s/their) law

The famous Crossfit 100  words are reproduced below

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports"

If you are ever stuck for a description of Crossfit, it has to be   summed up by the muscle up. Its a deceptively simple, pull up/transition/dip,

Its the hardest highest horriblest pull up you can imagine. The slowest agonising transition you can fantasize about and the lowest dirtiest dip ever.

Its also one of the most effective useful upper body exercises you can do. Getting up and over things is one of the essential   real life skill's be it climbing through window's getting over walls and climbing  out of harms way.

But this is crossfit: training for and with a  real purpose, running,   rowing, lifting, pulling, surviving when   you want to give up: building will in the face of adversity, not hiding in the artificial comfort of a 3 sets of 10 with a   walk about and a stare in the mirror, but exercise done as if your life depends on it.

I that interests you,   join the mailing list, buy some rings, get training, come to the wow,  sign up for a skill seminar if not, hey, there are loads of sites out there : one will entertain you

I always start these thoughts by writing a long rambling critique of what’s wrong. You don’t get to see it, because about half way through I come to my senses and realise that what’s so great about CrossFit is that it has all the answers, so I don’t really need to dwell on boring problems, merely offer the solution.

The solution for all your diet based problems is the Zone, especially one that has been athletically tapered and includes a higher level of fat (good fat of course), than the normal Zone suggests.

 So, what’s so good about the Zone? Apart from the fact that Top CrossFit performers use it?

It demands   measurement, restriction, combination and thought and planning, which is what’s wrong with most NHS backed diet schemes which emphasise “healthy Eating” without demonising bad food! “All foods are good”.

 Bollocks

 The hallmarks of a good diet are measurement, restriction, combination, thought and planning. Don’t believe me? Ok, don’t think about diet, think about your working life and your life as a parent

Imagine you are a bank cashier “just cashier sensibly” don’t  count your money, just guesstimate, perhaps a palm full of cash  to each customer.

 Nonsense isn’t it!

 Now as a parent, you are told not to demonise the muck that the food companies want to  shovel into your kids.

 Ok, think none diet. As a parent,  don’t demonise running out into the road,  or eating dog Poo or    striking matches in your bed: presumably we shouldn’t demonise unsafe sex  or sharing drug needles either?

Get the idea. Yes it’s a very bad one.

So if you want to know the secrets behind the successful weigh losers, its, that they   measure, they restrict ( also a good idea for marriage, restrict who you sleep with!), they  combine types of food ( normally a  sensible protein/carb/fat balance)   they also plan  and  spend time thinking about the issues that effect them  and the food they eat.

 Above all they get on with it: this is perhaps the biggest secret.

 Guys, Look at the Zone page, get the free diet sheets and  get on with it

 I wanted to talk about the basic components of fitness; the one that most gyms ignore.

"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." ( Greg Glassman).

 I was going to write about balance and point out how essential balance is to the snatch, and ofcourse, how  much superior this dynamic "in action" balance is, when compared to gym ball balances.

However, the more I wrote, the more I began to realise that  having removed isolation from my training, I was bringing it back in my writing . We do not advocate the snatch to improve balance, we do it as a time effective method to  train all the components of fitness

Like all the exercises crossfit uses,  the snatch scores multiple hits on our "ten Standard". In fact,  the snatch, when done for "reps" it hits every  standard.

I suppose thats why, sometimes, its difficult to explain to  those unfamiliar with crossfit, what its about. I still get asked in some of the  gyms I train in, by (always) the same instructors, "yes, but, what muscle does that work". Im still lost for an answer.We just smile at each other. Well,at least  it gives this article a happy ending

Have  a good week training: thanks for your support

Andrew Stemler
Crossfit London

with a bit more net working with the local loo providers, Mile end will be a fantatsic base from which  to run classes. We had a great first class, with more people promising to turn up next week.

 Fingers Crossed.

 Im struggling to put together an interesting news letter, but The July one will be out soon.

I was given a   better short term strategy this afternoon.

Go through the site and knock out all the bad spelling and out of focus photos.

Thanks Kate.

Hi ,

 I thought I would give you a  quick overview of the function of this blog.

 the idea is that it allows us to ponder in advance, without cluttering up the message boards.

For example we  are thinking of opening up a concept 2/ real rowing page and a climbing page. I suppose this is where we would 1st mention it and encourage feedback and further ideas.

We are working on the first Ebook to be available though the site, and we hope to become a london kettlebells stockists, meaning bell profits would go to maintaining the site, venue hire etc etc.

Thats enough strategic stuff for one day

thanks


Andrew

This  blog has been lurking in hyperspace for sometime.ONly just recovered it today

 i just wanted a running record of crossfit London developments on the main site.

its getting quite important as we begin to talk about branding and logos etc etc.

well, we will see how it all  comes along