Posted @ 21:38:26 on 30 August 2010 back to top
CROSSFIT LONDON UK i-course 29th August 2010
There is something unique about a Crossfit London UK i-Course and that is the opportunity to witness so much improvement in so many people in such a short space of time.
For many people this is the first step away from silly gyms and their machines into a world where skill merges with strength and flexibility and agility and endurance, over all the energy systems (not just the long slow jogs). In the morning session, 17 fabulous attendees stormed their way through the olympic lifts and our world famous squat correction workshop
Whilst covering all of the fundamental moves (but using the full barbell clean, rather than a medicine ball clean) they learned how to engage their hips, how to commit to one direction then switch in a real display of agility, and that real moves involve real world mastery of balance, not wobbling on gym balls.
The afternoon was a great mix of gymnastics body weight drills covering the handstand push up, pull ups (strict and kipping) dips, muscle ups and push ups and some frankly, nasty core exercises.The event also welcomed new presenters Phil and Efe, of whom, I'm sure, we will see much more in the future And Kate Pankhurst with her "paint the wall with your elbows" drill for the front squat. Thanks to Rita and Peter who turned out to help poke and prod and cue and encourage
And a big "you're awesome" to Jim who as a 60 year old was the second oldest person to attend an i-Course, ever!
A great group, thanks for being there!
Loads more photos from the day on the CrossFit London Flickr pages, here.
The i-course is a recommended 1st stop if you cannot access a Crossfit gym on a regular basis. I if you are thinking of attending a Crossfit certification its an ideal preparatory step.
The next icourse is on the 31st october 2010. get you place asap. Click here
Im so sorry...
I spend so much time working on the Crossfit London UK site, that i often overlook this blog.
Will start to put that right, but, in the meantime, catch up with the workouts at
Crossfit London UK
But, on a personal level, I'm developing my POSE running skills, having obtained my Pose running certification a few weeks ago with Lee Saxby in West Hampstead.
In my capacity as a personal trainer, I hope to get up to Hampstead/ West Hamstead once a week as from the middle of July 2010, but throughout the rest of the week you can book me in Bethnal Green.
CROSSFIT LONDON UK DEADLIFT SEMINAR
A fantastic day at the Crossfit London UK and the FK UK deadlift masterclassphotos on facebookThe Crossfit London UK gym is situated in Bethnal Green E2, 45 seconds from the central line, at the heart of the capital.We have a great series of seminars coming soon including Indian Club bells, kettlebells, olympic lifting and the world famous i-courseclick on to the new Crossfit London UK site
CROSSFIT TOTAL
Another fantastic wod at Crossfit London UK, today it was the fantastic Crossfit Total.
Find out more at crossfit London UK
Kettlebells and Indian Clubs
Crossfit London UK is a full time Gym dedicated to Physical Culture.
we are based 45 seconds from Bethnal Gren Tube station, which means ware about 5 minutes from Liverpool street station.
We deal with Crossfit, Olympic weightlifting, Indian clubs, kettlebells and basic Adult Gymnastics.
get to the new Crossfit London UK site click here
i-course
Do you fancy learning all the Crossfit London UK skills, but cannot get anywhere near the central Crossfit London Uk box in Bethnal Green on a regular basis? Do you need to follow Crossfit in the capital?
The crossfit london i-course is for you.
A fantastic day of skill learning with some of the UK's leading Crossfit trainers for £100.
Click here to find out the dates for 2010 and find out how you can get the famous Crossfit London Elite Fitness manual for free.
women only session
The session thats too tough for Girls or Men Fight Gone bad practise, kettlebell snatch skills, and Tabata squats: joy Come and join us on the next W.O.D. Click on the Getting Started Button
Fight Gone Bad
Sorry, Im miles behind! Thursdays Wod was a taste of future thursdays. In the future , Thursday evenings will be devoted to the practise of the Olympic lifts, for both intermediates and beginners. I will be joined in the 6.30pm class by the phenomenal Foz Rahman and with our eyes, our knowledge, and our video camera, we will get you as good as you can be without being a boring specialist. But todays Wod was 1,1,1,1,1,1,1 weighted pull ups followed by Clean practise followed by this horrible 20 simple Burpees As many rounds as possible in 5/8 or 10 minutes: Friday was Fight Gone Bad. well done to Julian for getting a 25% increase in his score and for williams 250, and Trevors 259 score
20 Kettlebell swings.
off to ireland, back on 9 `September
Hi, we are off to the gymnastic certification, then we are visiting Dublin to attned the Poliquin seminar.
look forward to a new era when we get back.
Simon is taking the Primrose Hill class, contact him on Simon.Statman@edftrading.com,
FIGHT GONE BAD 9 August 2009
Well done to todays fight Gone bad team who Suffered through 3 rounds of Fight Gone bad in the blazing Sunshine.
well done Kadafi, Kieran, Mike, Andrew and Paulina, and kate for the photo.
CALORIE CONTENT OF SPERM
im sick of being asked how the calorie content of sperm
According to the Re/Search Guide to Bodily Fluids Paul Spinrad 1994, the average man produces about 3.5 ml of semen per go
150 mg. protien
11 mg. carbohydrates
6 mg. fat.
3 mg. cholesterol
7% US RDA potassium
3% US RDA copper
3% US RDA zinc
300 million spermatoza
Paul Spinrad. (1994, reissued 1999) The RE/Search Guide to Bodily Fluids. ISBN 0-940642-28-X (1994), ISBN 1-890451-04-5 (1999)
BEETROOT JUICE. Well I never!!!
Well, just in case you had run out of supplements to buy, you can nip off and drink loads of beetroot everyday and high intensity workouts will be like water off a ducks back.
Check out the new study entitled, excitingly
Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans
Follow this link to a summary of the study, published in the Journal of Applied Physiology
Stuff to buy
we have received the next batch of Iron woody bands ( in a pull up pack) and a whole range of crossfit London t-shirts.
pop to the shop to get yours.
more organic
Soil Association response to the Food Standards Agency's Organic Review
29 July 2009
Responding to today's review on organic food commissioned by the Food
Standards Agency (FSA), Peter Melchett, Policy Director at the Soil Association
commented:
"We are disappointed in the conclusions the researchers have
reached. The review rejected almost all of the existing studies of comparisons
between organic and non-organic nutritional differences. This was because these
studies did not meet particular criteria fixed by the London School of Hygiene
and Tropical Medicine, which carried out the review.
"Although the researchers say that the differences between organic and
non-organic food are not 'important', due to the relatively few studies, they
report in their analysis that there are higher levels of beneficial nutrients in
organic compared to non-organic foods. For example, the mean positive difference
between the following nutrients, when comparing organic to non-organic food, was
found in the FSA study to be:
- Protein 12.7%
- Beta-carotene 53.6%
- Flavonoids 38.4%
- Copper 8.3%
- Magnesium 7.1%
- Phosphorous
6%
- Potassium 2.5%
- Sodium 8.7%
- Sulphur 10.5%
- Zinc 11.3%
-
Phenolic compounds 13.2%
The researchers also found higher levels of
beneficial polyunsaturated fatty acids in organic meat and dairy products
(between 2.1% - 27.8% higher) compared to non-organic meat and dairy.
The
Soil Association is also disappointed that the FSA failed to include the results
of a major European Union-funded study involving 31 research and university
institutes and the publication, so far, of more than 100 scientific papers, at a
cost of 18million Euros, which ended in April this year
[1].
The European Union research programme concluded
that:
- 'Levels of a range of nutritionally desirable compounds (e.g. antioxidants, vitamins, glycosinolates) were shown to be higher in organic crops'
- 'Levels of nutritionally undesirable compounds (e.g. mycotoxins, glycoalkaloids, Cadmium and Nickel) were shown to be lower in organic crops'.
In addition, levels of fatty acids, such as CLA and omega 3 were between 10 -
60% higher in organic milk and dairy products, and levels of Vitamin C were up
to 90% higher in leafy vegetables and fruits.
There are limited studies
available on the health benefits of organic versus non-organic food. Without
large-scale, longitudinal research it is difficult to come to far-reaching clear
conclusions on this, which was acknowledged by the authors of the FSA review.
Also, there is not sufficient research on the long-term effects of
pesticides on human health.
In 2006 the European Commission said that
"long-term exposure to pesticides can lead to serious disturbances to the immune
system, sexual disorders, cancers, sterility, birth defects, damage to the
nervous system and genetic damage."
Organic farming and food systems are
holistic, and are produced to work with nature rather than to rely on oil-based
inputs such as fertilisers. Consumers who purchase organic products are not just
buying food which has not been covered in pesticides (the average apple may be
sprayed up to 16 times with as many as 30 different pesticides) they are
supporting a system that has the highest welfare standards for animals, bans
routine use of antibiotics and increases wildlife on farms. [2]
organics
Well its rather difficult to know what to make of todays announcement that there is no nutritional difference between organic and non organic food.
Click here for a BBC review of the issue http://news.bbc.co.uk/1/hi/health/8174482.stm
Id never been and Organic fan, but recently Ive been getting more sympathetic to the cause: certainly this study sounds limited, as much of the organic argument is about reducing the effect of pesticides
Crossfit London July newsletter 2009
Hi
I-COURSES
We have set the next series of i-courses
13 September
8th November
13 December
venue, East London Gymnastcs Centre, 9.30 to 4.30
And tickets are now available at the shop
http://www.stemlerfit.com/page5.htm
OLYMPIC WEIGHTLIFTING LEVEL 2
The next Olympic weightlifting, level 2 Masterclass with Commonwealth gold medallist Giles Greenwood is on Sunday 4th October at 1pm.
At
Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN
http://www.stemlerfit.com/page5.htm
FIGHT GONE BAD PARTY (Stratford)
There is a fight gone bad party at my house, 66 Ham Park Road E15 4HE on Sunday the 9th of august, where we are hoping for some 300 plus scores, Ive put an advance ticket price of £6 on this event, the money will be used for (zone) beer and food. I’m limiting this to 20 people so we can get 20 done in just over an hour
http://www.stemlerfit.com/page5.htm
NEW VENUE AND CLASSES
As from the end of September, most of our training wiil be at
Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN
This means we can have regular daily classes for groups of 4
Until then, regular personal training is available at the Andaz Hotel, 4o Liverpool street EC2M. ( session will still be available at the Andaz aftr this date).
Drop me an email at andrewstemler@aol.com
RINGS
.We sell elite 2 rings for £54 plus £8.65 special delivery
http://www.stemlerfit.com/page5.htm
HOODIES AND T SHIRTS.
Kate is getting our t shirt act together, and they will soon be available on line. Some of you have asked for Hoodies too. We are not going to hold stock, but, if you would like a black Hoodie with our unsubtle logo for £20 plus postage , email your order to Kate at
Katebuddha1@yahoo.com
We will put an order in at the end of july.
WAREHOUSE
Im still looking to buy a crossfit London base, If a freehold warehouse /studio.old church hall/ or possibly shop comes up for sale, do let me know by emailing
(500 to 1500 square foot)
andrewstemler@aol.com
level 2 weightlifting with Giles Greenwood
Crossfit London presents
The Crossfit London Olympic Weightlifting Masterclass Level 2,
led by Commonwealth gold medalist Giles Greenwood,
assisted by Andrew Stemler and Foz Rahman.
( all "Mens Fitness" pin up boys)
at
Aegis Training Ltd
16 Hewett Street
London
EC2A 3NN
(about 5 minutes from Liverpool street station or
Old Street)
Do you want to boost your Olympic weightlifting training through the roof: fancy some accessible, doable, high performance lifting tips but don't have access to regular tuition or an international level trainer, This is the masterclass for you.
This 3 hour masterclass assumes that you have a basic snatch and clean and jerk. This would normal mean you have attended an i-course, or a similar introductory session.
Put it this way, the session will probably warm up with some snatch balances: if you don't know what they are, this will probably be too advanced, but, if you do, or you've had, say, three hours of tuition, with a few hours of practice, you are probably ready if you have lingering doubts ask by, emailing andrewstemler@aol.com).
The session is predominantly skill focused, so you will train with loads that suit you.
Women always welcome.
1pm to 4pm Sunday 4th October 2009
16 Hewett Street
London
EC2A 3NN
BUY A BEER FRIDGE FOR WORK
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.
elbow tendon
here is an interesting email I got this morning..
Hi Andrew
I attended your i-course in january and i was hoping you could give me some advice, as i would love to come and have a training session with you, but unfortunately i have wrecked my elbow!
Having done a bout of Starting Strength to improve my basic lifts from about february to may-ish, i went back to crossfit. I quickly realised my pullup strength had completly gone and decided to follow the recon ron marine schedule (pyramid system starting small but 5 sets everyday, if you are not familiar) after searching the crossfit message boards.
In the second week i decided it would be incredibly clever to add in a planche push up progression i had seen on the web, but stupidly i had my hands pointing the wrong way.... this was inevitably too much for the tendons in my right elbow.
I realise you are not a doctor and are not in the position of giving out free medical advice on the internet but i know you have mentioned on your stemlerfit page about having had elbow problems from pull up over enthusiasm in the past. I was wondering if you had any advice beyond ice, self massage and rest etc ive rested it for about 5 weeks now bar the odd single or couple to test it out ( and 2 weeks swimming in turkey which helped alot!) and have been massaging and iceing. Still cannot do heavy pushing or pulling completely pain free though.
Some people on the crossfit board mention the ART technique and i have been looking for practitioners in London, but wondered if you could recommend anyone, or something similar or otherwise, that you have found useful?
any help much appreciated and my apologies for the long email.
all the best
"F"
My response thus Far is...
Hi "F"
here is a contact point for ART
it hurt like hell (not my original words), but worked for me
"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"
Andrew
PLEASE ADD ADVISE TO COMMENTS
I-course update
9.30 to 4.30
THE CROSSFIT LONDON
i-COURSE
Frobisher Road
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
as many.......
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
the 60 second challenge is back
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
Andrews Study days over the next few months
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
WANSTEAD WOMEN
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
CROSSFIT LONDON CLASSES 1st week of June.
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
The Saturday Primrose Hill Class ( 30th May)

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
love stuff
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.
Gymnastics certification in Ireland (august 09)
Hi everyone,
I’m want to make you aware about a great offer we were able to take advantage of.
Jeff Tucker has given us 2 extra places on the UK Cert for August this year.
We have decided to raffle these places off at £5 a go. Money raised will go towards buying more equipment (sure there’s never enough!)
I know that some of you are already registered on the cert, but could I ask you to forward this information onto any one that might like to attend.
I know the registration fees are very off-putting for a lot of people, especially in this financial climate. We hope that you might like to take your chances and gain a place on the cert for just a fiver – and you can enter as many times as you like J
Entry details are available on our online shop here, http://www.elite400.co.uk/products-page
Cheers guys, all the best and good luck!
Helz
Helen & Jonny Smyth
Crossfit Northern Ireland
tel: 02838 342963
m: 07769 803 286 (Jonny)
m: 07834 537 038 (Helen)
i-Course Sunday 10th May 2009
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
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
saturdays 800, oh and some food stuff
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
Olympic weight lifting stuff

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
THE Elite Ring 2 Washing Line
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.
Rippetoe Quote: Muscle up WOD
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
CFWU
(kip swings for pull-ups)
30 Muscle-Ups for time
If you cannot do Muscle-ups substitute 120 pull-ups and 120 dips
Post time to comments
Practice Split Jerk
30 Muscle-Ups for time
If you cannot do Muscle-ups substitute 120 pull-ups and 120 dips
Post time to comments
Practice Split Jerk
HSPU + L Pull 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

Clean Faults, Mike Burgener ...[wmv][mov]
leave your comments on the
http://cflondon.blogspot.com site
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 WISDOM OF RIPPETOE
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.
Nate
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
VIBRAM FIVE FINGERS
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
http://www.vibramfivefingers.com/
then you can order from the link below, as the
Todays CRossfit LOndon WOd Can be found at
http://cflondon.blogspot.com/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.
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.
FRIDAY NIGHT IS FIGHT GONE BAD
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
"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.

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
http://cflondon.blogspot.com/WANSTEAD WOMEN
Hi everyone
The 1st public session of the Wanstead Women class is Monday (20th April)
7.30pm to 8.30pm at the scout hut by Snaresbrook station. (Hollybush Hill,
Wanstead, E11 1PX)
This will be a very modest beginning (im expecting 2-3 people), as Ive done
nothing more than add a page to my website. This is by way of design, as I
wanted to get comfortable with the venue before I start running around
leafleting the local area (and I need to sort out some storage and some pull up
bars on the site)
on Monday I want to go through a basic squat work shop, look at the
deadlift, and start work on the kettlebell swing.
If you are coming along, can you let me know ( email me) so I can bring the right amount of equipment along.
The charge will be £5
KETTLEBELL WARNING. SNATCH BREAKS ARM
I received the following email from John, in Scotland. ( the xxxxx are my addition )
"hello mr stemler...below is a copy of a post i made on transformetrics.com 2 days ago. i'm sending it to you as i know you have an interest in kettlebells...i watched your youtube video on kettlebell size and shape. it was a xxxxxxxxx bell, like you showed on youtube, that i broke my arm with. more detail below, thanks)hello,
using lower case and one typing finger so please excuse.
i had been progressing quite well with training at age 41.
3 years ago i got xxxxx book, pytp, and this led to 2 friends also getting a copy and us all benefiting from it.
i was getting...in shape again...after some years of being overweight and doing only yoga etc...at one point i lost 71 pounds in weight, which was overdoing things...but by last summer i was 40 years old, had lost most of fat round waIist and had settled in at 200 pounds, 46 inch chest, 15 inch arms...
then i made the error of trying out my new stength on a 24kg kettlebell i ordered.
i thought i could handle the heavy weight as years of yoga/chi kung would keep me balanced and sensible...
i worked up to doing 6 consecutive cleans and presses each arm, and 8 snatches each arm.
my form was perfect except the left arm the snatch would land harder at the top, but this seemed no problem and i was sure i would have a smooth snatch form on left, to match flawless righjt arm form, within a month or so.
10 days ago i went into my garden "highlands of scotland, inverness", did a smooth rep on left arm snatch...the 2nd rep a witness who took a photo of my first snatch, she told me the 2nd rep seemed to go out at an angle...it landede at the top and it broje my arm.
i tried ti insist to myself it was only a sprain, put off going to hospital until 18 hours later...lay in bed praying all night insteade that it wasn't broken.
x-ray showed severe fracture of left radius, ends of break nowhere near each other...i asked the doc how i could heal it naturally...i have never broken anything, never go to doctors, had not even had an aspirin in 20 years...no alcohol in 6 years, no caffeine, no meat...real heath nut...
anyway, i was sent up to a ward where i still declined to take pain meds for another 24 hours.
had surgery to put a 4 inch steel plate on my radius to hold bone together with 6 screws, something my consultant insists will stay in permanently.
had to take 3 doses of intravenus antibiotics a week ago, plus oral morphine for pain.
that was a week ago.
left hos[ital next day and took 2 paracetyamol.
my usual RESTING HEART RATE IS around 65, but in hospital it stayed at 122 for 3 days, combination of caffeine, morphine, operation, stress etc
i haven't needed any of the codeine or paracetamol they gave me to come home with...and walked 4 miles yesterday, home from seeing the doctor to get dressing off..
4 inch scar isn't too bad...still a lot of swelling, and numbness in left hand etc
3 years ago i had passed on xxxxxxx book to friends,,,,and likewise in the past 9 months i influenced one friend to buy a kettlebell...a 16 kg bell...
i was talking to him on sunday night and we observed that none of the 8 books i bought on kettlebells, or the 6 dvds, warned that the 24 kg kettlebell snatch could break your arm.
i've googled it and i seem to be the first person in the world to do this.
in 23 years of training i have never before been injured.
fropm 1986 to 1989 i was a trainer in a gym, teaching weight training to many people, none i trained was ever injured...i only stopped weight training in 2001, to switch to an investigation of ashtange yoga that took 6 years.
my friend and I looked at our forearms And saw that the area of the radius my kettlebell hit was only an inch from the safe target zone the bell is supposed to land on, which is muscle padded.
has anyone here ever managed to recover full strength after a fracture like mine?
if i had ever heard of anyone breaking their arm doing a snatch i would never have bought a kettlebell.
none of the books or dvds i had warned that such a thing was possible.,
on youtube there are 130 pound women safely snatching the 24kg bell.
i must have done 100 safe reps...more,,,over the last weeks, then suddenly rep 2 of a set breaks my arm.
i'm still shocked about it and so are MY friends who thought i was managing the kettlebell perfectly well and was in no danger
as soon as i could do 6 presses with it on both arms, and 8 snatches both arms, i no longer regarded it as a heavy weight and then must have let my guard down fir a second.
the rkc recommend doing 200 snatches at a time, so i don't see how no one has ever mistimed a rep and landed the bell an inch out of place and hit the radius straight on...even a 16kg bell, the recommended starting weight could break the radius...which i now know is a fragile bone...not the robust thing i assumed it to be.,
i can see now that i was never injured by weight training , or by the 17 one-arm push-ups i worked up to one year...becaUSE THIS WAS NON-BALLISTIC TRAINING.
neither would a kettlebell have injured me if i'd just pressed it in a controlled way...but the dvds and books i bought showed fast ballistic swings and snatches...the books described recruiting the power of the hips and hamstrings to launch the bell and drive it to head height...from there i managed to punch through safely hundreds of times over 6 months...but then one bad rep 10 days ago has ruined my arm, permanently perhaps,
now that i've written this here, i think i will copy this and send it to all the people i bought books and dvds from and see if they wish to comment now,
thanks, and maybe writing this here will stop someone else getting hurt now,
john
inverness
scotland
KETTLEBELL HAVOC
AT Crossfit London, we frequently get gym managers and advanced trainers talking to us about problems in their gyms: The proper form of kettlebelling is becoming a major talking point Here is a recent email we recived
At the gym i currently work at we are having a very heated debate about "locking your knees" when performing the KB swing. One "qualified" instructor has taught clients to lock the knees but they literally snap them back (to the point where it almost looks like a shockwave is being sent through the body.) He maintains this is correct. Another un-qualified instructor claims this is wrong and the knees shouldnt lock during the lift.
Personally i can see the need for full-extension of the knees at the top of the lift but i think that "snapping" them is going to cause injury in the long run.
We have found a tonne of conflicting info on the web and are trying to get the opinions of other qualified instructors, teachers or poeple who use them a lot. I would very much appreciate it to hear what you think seeing as this is a move featured quite often in your workouts
Thanks
Here is Crossfits official expert, Jeff Martone, with his opinion on "knee snap"
"I agree; full-extension, not snapping them back. Unfortunately, there's a lot of bad info on the web.
Jeff
You can get your trainer to have his technique "sorted out" by sending him to the crossfit kettlebell certification in Bath (England) on the 6/7th of June: check out the listing on the main crossfit web site, http://www.crossfit.com
WANSTEAD WOMEN
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

"Jimi vs Josh: Task Priority FGB" by
CrossFit Again Faster, CrossFit Journal
BUY YOUR RINGS FROM CROSSFIT LONDON
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
The rings were also used by the cast of "300".

Rings are used By Crossfit trainers like Andrew Stemler to build fantastic upper body strength
Buy them direct from Crossfit London, for £54 (plus £5.50 p&p) normally
sent out within 48 hours of you ordering
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
i-Course Sunday 5 April 09
Another fantastic day. Many thanks to all the helpers and participants
CROSSFIT PROMOTIONAL VIDEO
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i-course treats
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)
And your slow coach mate wants to tag along
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
Kettlebell Certification In Bath Spa

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)
March Newsletter 2009
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 14th
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
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
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
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
Within a few years we want
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
Andrew
Stemler
Crossfit London
The Andaz Hotel Gym
07969 922831
keep an eye on this page for your Work out of the day.
Im just sitting hear with Joel, planning publishing " a workout of the day" on this blog.
Watch this space
i-Course Sunday 1 March 09
Another great course - thanks to all the participants and helpers
And sports science puffs along, miles behind
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
WOOF 16 Jan 09
Weighted dips, push press coaching and snatches. A great way to start the weekend
Mike's Fight-Gone-Bad
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.
Workout on Friday 9 Jan 09
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.
Tylers new Elite Strength Trainer
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.
Training on the EST
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.
PAGODA FUN

Up goes the pagoda roof!!
Well on the way to a world class strength and conditioning facility.
Happy Christmas and some thought about Military Fitness
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
Making the Pagoda, Garden or garage Gyn
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
A real Christmas Present
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
BEthnal Green weightLifting Club and Pagoda Fitness
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.
WARM UP YOUR WARM UP
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
Stair Climbing
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
CROSSFIT DAVIES VIEW OF CROSSFIT LONDON
heres a montage of davies visit to london and the i-course
i-Course Sunday 7 December 08
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
Miles Behind
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
i-Course Sunday 2 November 08
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.
7th December icourse has now sold out
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.
Workout on Sunday 26 Oct 08
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
RAF Mildenhall HAWC Kettlebell Masterclass 18 Oct o8
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!
i-course 21 Sept 08
One amazing day-thanks to all the participants and helpers.
JACK
Well, in honour of Jack, and what he had to put up with in a recent training session
"Jack"
for time 100, 40kg thrusters.
Farewell to Jack
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
Olympic Closing Ceremony
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
Olympic Lifting - Writhlington (Bath)
A fun afternoon learning the Crossfit 9 fundamental lifts. Thanks to all the participants and good luck to the founders of Crossfit Bath
On Your Hands - East London Gymnastic Centre
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.
Freeeeeeeee.....Muuuuuffin!
"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.
Crossfit London in Bath, Somerset
Writhlington Olympic lifts
£25.00
For the first time in the West Country, Crossfit London presents a seminar led by Andrew Stemler, one of the UK's few Level 2 Crossfit Instructors.
Saturday 9 August 2008
1.30 - 4.30pm
(registration from 1pm)
Venue
Writhlington Village Hall
Manor Road
Bath
BA3
Buy your £25 ticket here
If you need to ask any questions, drop Andrew an email andrewstemler@aol.com
some people dont like working out
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!!!
welcome to joel
a great addition to the crossfit london team
WOS 13 July
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
WOS 6 July 08
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!
IS CROSSFIT FOR YOU
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
Caption competition
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
WOS 29 June 08
Sumo deadlifts, good mornings, front squats and interesting uses for elastic bands
Thanks Andrew, Jack, Sean, Jamie, Rianon, Peter and Kieran
Kx
WOS 22 June 08
Deadlifts, front squats, push jerks - and box jumps to make it all the more fun.
Thanks Guy, Kieran, Rianon and Andrew
Kate x
WOS 15 June 08
Thanks Andrew, Jamie, Guy, Steve, Kieran and Sam
Heavy lifting Sunday
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
Crossfit Intro course 6
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"
Next Masterclasses
MASTERCLASSES
All masterclasses
are held at
East
London
Frobisher Road
THE OLYMPIC WEIGHTLIFTING MASTERCLASS
£35.00
http://www.stemlerfit.com/userimages/procart5.htm
BEGINNERS 1: ON YOUR FEET
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
£33.00
http://www.stemlerfit.com/userimages/procart5.htm
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.
6.15 - 9.15pm
http://www.stemlerfit.com/userimages/procart5.htm
BEGINNERS 2: ON YOUR HANDS
This 3-hour
gymnastic session aims to introduce you to the “on your hands” skills of following Crossfit:
Pull-ups, dips, supports, handstand,
handstand push-ups, press-ups, various
static holds like the L-sit, the frog stand,
Abdominal conditioning like you
have never seen before.
There is also an introduction to basic pommel work
£32.00
http://www.stemlerfit.com/userimages/procart5.htm
GO TO THE SHOP CLICK HERE
Crossfit introductory course - week 5
Kettlebell-tastic!
Crossfit introductory course - week 4
Sorry this was delayed...
Balls, Sumo deadlift high pulls, handstands, planks and ring pull-ups
BREAK IN BATH
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.
Workout on Sunday
Thanks to everyone: Jack, Guy, Jamie, Peter, Wendy, Kate (pb 82.5kg!) and Andrew for, as always, being the host with the most...
Kx
Workout on Sunday 4 May 08
A great time had by all. 
Crossfit London with Crossfit Derby and Brian Hamil of BWLA
super olympic lifting seminar in Derby. Well done everyone
Crossfit introductory course - week 3
This week - overhead squat practice, sprinting and pull-up fun in the gymnasium
Crossfit introductory course - week 2
The Zone Diet, deadlifting, sprinting, dips, and inspired coaching. That's a lot packed into 90 minutes
more fun with TSG4 on sunday
we had a great kettlebell session with TSG4 in Catford over the weekend
Great fun on the beginners course
here ia a photo montage from wednesdays beginners course ( photos by Kate Pankhurst)
OLYMPIC LIFTING SEMINAR
|
CrossfitDerby & the British Weight Lifting Association Presents A One day Olympic Lifting Seminar with: Mr Brian Hamill Staff Coach B.W.L.A Lilleshall National Sports Centre, Sat 10th May 08 (9am) 15 places only http://www.crossfitderby.com/page5.htm | ||||
injury
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 WOS
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

must write more
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
SPRING HAS SPRUNG
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
Off On a course
Hi,
Im away for a few days until Sunday:
have fun
Andrew
The next few masterclasses and events
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
Loads of new things
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!
Christian D larson
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
ThE Andaz Gym is now open
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
Flexy Cindy
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.
Kettlebell fun and Oly Stuff, and a workout
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.
kettlebell Seminar
The 2oth Febs Kettlebell Seminar has now sold out.
Cheers,
see you all there
Some people are such mugs
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
Happy Valentines Day
Have a lovely day.
Crossfit, BWLA, Endurance, Andaz
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
Treatment
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
Ring Training Seminar
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.
IRON
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
Back From The USA
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
8 - 13th January
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.
Well, the new year is almost upon us
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)
Annual review
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
Ring Training 22 November 2007
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
Miles Behind
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.
Professionals and Amateurs ...
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
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.
Scams from Iraq
just in case you get a similar approach, here is an interesting variation on an old scam
GRAHAM WHYTE
2809 MARION AVE
MATTOON IL 61938
USA.
24.10.07
ATTENTION,
BUSINESS INITIATIVE & CONCEPT
I know that you will receive this propos al with utmost shock and disbelief, but not to worry, as the transaction progresses, you shall see things for yourself. My name is Private Graham White. I am an American soldier, serving in the military with the Third (3rd) infantry Division in Iraq. I and my superior after
going on a rampage on Saddam Hussein's palace in Baghdad discovered a large container where various denominations of currency worth millions are hidden.
You can enter the below website to confirm more of our discovery which was made known to the government, but this particular one is a topsecret:http://news.bbc.co.uk/2/hi/middle_east/2988455.stm
Having discovered the container in question, I alerted my superior officer who smartly told me to cart away a substantial amount. The fund in question was moved to a secure place with the assistance of an officer/contractor in Europe(A private contractor of our European military colleague);the total is $21,000,000.00 (Twenty-One million US dollars)only. Basically since am still in active service in Iraq, I cannot keep this fund in my bank accounts. It is on this juncture that am mandated by my superior to look for a reliable and trustworthy person who could assist to receive the fund on my behalf for investment purposes. Hence, my contacting you.
There is no risk involved whatsoever. If you are interested, I will send you my identity and the full details of claim. All am finding is a good partner that I can trust and that will assist to secure the fund. Can I trust you? To ensure confidentiality, when you receive this letter, kindly reply me via e-mail signifying your interest including your confidential telephone/fax numbers for quick communication and also your contact details for identifi cation. I shall give you the details of the custodian to the fund in due time and please note that this would be of benefit to both side,because we shall both share the fund by 50%/50% equall.
I await your timely response via my personal e-mail account: grawwhite@aim.com
Respectfully submitted.
Graham White.
Mucle ups in Chechnya ...
... put the fun back to foundamentalism!
(submitted by Crossfitter "ripped" Jack)
post scam
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
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)
The Cause & Quitting
If you feel like quitting remember,
"Somewhere, a True Believer is
training to kill you. He is training with minimal food or water, in austere
conditions, training day and night.
The only thing clean on him is his weapon
and he made his web gear.
He doesn't worry about what workout to do - his ruck
weighs what it weighs, his runs end when the enemy stops chasing him.
This True Believer is not concerned about 'how hard it is;' he knows either he wins or dies.
He doesn't go home at 17:00, he is home.
He knows only The
Cause."
Still want to
quit?
Rowing Motivation
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!!!”
Supplied by Crossfitter Jack
Elite Fitness is where you find it
Here are some great muscle ups:
http://video.google.com/videoplay?docid=3895363528928938152&hl=en
Crossfit Poetry
DO NOT GO GENTLE INTO THAT GOOD NIGHT
Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
Meaningful Fitness analysis
"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
RINGS ARE BACK IN
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
TOO LAZY TO SAVE OUR OWN LIVES
According to Metro, "Most unhealthy people would rather risk their life than
head for the gym, a charity claims. Only 38% would be motivated to do more
exercise if their life depended on it, the British Heart Foundation
said.
Most coach potatoes are refusing to hit the treadmill as only a
third achieve the minimum recommended 30 minutes of "moderate intensity"
exercise each day. The Charity's Mike Knapton said "this is a deadly serious
issue. For many people exercise has become an ugly word something to avoid at
all cost".
Seventeen percent of women said they exercised to keep their
figure compared with one percent of men"
Wow : isnt it time for those old
fashioned words "laziness" and "sloth" to be brought back into fashion
300 keeps rolling on...
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
So now you know next time you see someone doing that bloody 300 workout down at Fitness First.
Cat Cholesterol
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.
Proper Running
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.
Spartan 300
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
Did the cast of 300 train with CrossFit?
The short answer is yes and no, mostly yes. .
We’ve had a few folks contact CrossFit London who have somehow discovered a connection between CrossFit and the training of the 300 cast by Mark Twight of Gym Jones in Salt Lake City, Utah.
Like everyone exposed to it, Mark Twight has put his own special spin on CrossFit, but the main ideas and the essence of his current training method remain CrossFit.
Mark Twight is an extremely accomplished endurance alpinist, and author of several books on training for mountaineering events. He was an advocate of long, slow endurance training and high carb, low fat diets until he discovered CrossFit, attended a few CrossFit seminars, and become (temporarily) a CrossFit affiliate. CrossFit turned his world upside down, and he became an advocate of short duration, higher intensity workouts, and low carb, higher fat diets.
Here’s what Twight has said about CrossFit in issue 19 of the CrossFit Journal, “What Is CrossFit?"
“You can talk all you want about being in good shape until you do a few CrossFit workouts. And then you will realize — like I did — that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types of work. You probably know something about climbing-specific training because of books like Ex Alp, Clyde’s book, Dale’s book, and maybe Will’s. But none of this will prepare you for what is to come if you make even the slightest effort to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I was the weakest guy in attendance, by at least 50% during every workout we did over the three days. Those days changed my life. I could “what if?” my old training program and all the years I missed when I thought I was fit but I was nowhere near my potential but the key is to move on when you know that something better is out there, without second-guessing. I don’t believe I will find anything better than CrossFit for developing power, endurance, lactate tolerance, stamina (local area endurance), balanced muscle groups, efficient neurological pathways (in the context of movement), etc. The bottom line: I started toying with the CF protocol last April without truly understanding it. I improved in some diverse areas of fitness but had not seen the light or my own potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned out, and I am approximately 25% stronger across the board without significant negative effect on endurance despite the short duration of our workouts (nothing longer than 25 minutes, with the norm being half that or less).”
Here’s what Twight has said about CrossFit on his own website:
“In December of 2003 I attended an Instructor Certification course at CrossFit headquarters to learn more about what I had been dabbling with during the previous six months. I went there fit, secretly confident but I was destroyed by each and every fitness challenge presented. Humbled, ego thought we should have a “soloing on loose rock” contest but pragmatism held sway and I poured ego from my cup, which meant it could be filled with the knowledge and experience that hid in every nook and cranny of that small gym in Santa Cruz.”
However the final look was down to body building techniques: Crossfit built the athletic figure, but Body Building fine tuned the abs.
running faults
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
Strength
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
muscle growth
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.
AS SPARTAN STUFF IS ALL THE RANGE
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
DO what is says on the Tin
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"
Ive just noticed that there is one bit that can all too esily be left out, thats the "regularly learn and play new sports" bit.
You cannot "just" do the crossfit work outs then collapse in an obesity inducing heap: get up an apply your new strength and fitness, and for god sake, get outside once in a while.
much love, keep training
Andrew
Muscle ups
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
Which Zone
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.
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”.
So if you want to know the secrets behind the successful
weigh losers, its, that
ALL TEN PLEASE
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
Mile ends is great
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.
Spelling and Photos
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.
Forth Coming attractions
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
where is my blog page?
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












