Crossfit London (UK)

and your intestines make sugar......

2011-11-30T14:44:00.001Z

Control of Blood Glucose in the Absence of Hepatic Glucose Production During Prolonged Fasting in Mice

Induction of Renal and Intestinal Gluconeogenesis by Glucagon (DIABETES December 2011 vol. 60 no. 12 3121-3131)

(Mutel et al)

As kirsty and Brie begin a fasting experiment, i was reminded that everyone, including me, consideres the liver to be the major source of endogenous glucose production. But, now apparently the kidneys and intestine can also produce glucose in blood, particularly during fasting and under protein feeding. Well, I’ll be a lab rats uncle!

Anyway, after tagging some enzymes, this study shows that the absence of hepatic glucose release had no major effect on the control of fasting plasma glucose concentration. Instead, and this is sneaky, gluconeogenesis occurred in the kidneys and intestine, driven by glucagon, glucocorticoids, and acidosis. Although this was mainly in wild-type mice. We dont know if calm or happy mice would do the same

But this study does sort of provide a “ definitive quantitative estimate of the capacity of extra-hepatic gluconeogenesis to sustain fasting endogenous glucose production under the control of glucagon, regardless of the contribution of the liver. Thus, the current dogma relating to the respective role of the liver and of extra-hepatic gluconeogenic organs in glucose homeostasis requires re-examination“

In short if Brie and kirsty claim to be wondering around, sugar deprived, they are not. Their little intestines are pumping out Mars bars and sweets as Im writing

olympic weightlifting: pockets

2011-11-30T13:56:00.000Z

A great group coaching point, but on a refined level it may not work for everyone. ( pocket sizes, arm lengths, thigh lengths vary… they do really!) Some are happy to experiment, others need drills to guide their learning.

Here is a box jump drill that could help. (click here if the you tube box does not show)

If you want to learn the olympic lifts, or get your form improved, drop Andrews Stemler an email onandrew@crossfitlondonuk.com

How Green is Crossfit London

2011-11-29T18:50:00.000Z

By kate Pankhurst

I like a bit of weightloss TV, me. My favourite is The Biggest Loser (USA, Australia, Guatemala) I find it inspiring. Mostly.

The one I saw last Sunday had a theme: Green Week. The message to the contestants was to eat organic and local, reduce their carbon footprint and recycle. They achieved this by hustling the weightloss victims away from the electricity-driven gym machines (boo!) and do their running outside. Elliptical trainers were spurned in favour of swiss-ball wobbling. Most baffling was the recycling challenge: In teams they competed to shift the most fizzy drink cans from A to B. Each winner won – wait for it – an SUV!

While enjoying what the bossy Biggest Loser coaches interpret as Green fitness, something very obvious struck me. Crossfit really is Green! We have no running or cycling machines guzzling electricity while the trainee goes nowhere: we run, we ride real bikes. Our barbells and kettlebells are powered by human grit. We don’t have enormous, expensive lat pull-down machines, we have a bit of scaffolding and rubber bands. Admittedly, we have Concept 2 rowers – using 2 AA batteries to run the monitor. Even if they fall out, the rower still works fine. Oh, and a fizzy drinks machine won’t be installed anytime soon – we have a perfectly good tap sticking out of the wall.

Alongside the regular Crossfitters’ commitment to good nutrition, many as a matter of course will go for organic and local produce. Some grow their own. They run, cycle, use public transport to get to Crossfit London. If so, their gym carbon footprint becomes the size of baby’s bootie.

I should mention the movement called Green Gyms which has the laudable goal of tending the environment while getting the volunteers fit. I wouldn’t mind giving it a try it next year. I could put all my thrusters and deadlift strength into practical applications for shifting wood and building drystone walls.

Crossfit London has the most effective, most rewarding and most fun fitness protocols available anywhere. It is also very green and sustainable. Green issues are something everyone cares about, even if not consciously or consistently. But it’s satisfying to know while you’re lying on the floor gasping for air: Fran may be a right cow, but at least she cares for the planet.

The main crossfit London site is at www.Crossfitlondonuk.com, but you can email andrew direct at Andrew@crossfitlondonuk.com

front squats and toes to bar

2011-11-28T22:50:00.000Z

Another cold one this morning, so we got moving quickly (in both senses of the phrase) with some shuttle runs, shuffles and bounding jumps. We also dipped our toes in the deep waters of resisted sprinting and acceleration. More to come on this topic I believe.

Strength work was back squat 3-3-3+. We are only two weeks away from ‘testing week’, where we will be putting this 5-3-1 programme to the test and seeing if we have moved our 1RMs on.

The WOD was simple but pretty brutal:

3 rounds for time

20 Front squats (60kg/40kg)

10 Toes-to-bar

At least noone left the gym cold, this morning…!

0630 scores

Steven (RX) 7:04
Veronika (30kg) 9:05
Harriet (35kg) 9:23
Brian (RX) 9:52

running

2011-11-26T22:06:00.001Z

The real running experts

Crossfit London (UK) once again consolidated its position as one of the formost London groups effectively supporting the capital’s runners: in a marketplace where runners are bombarded by the simplistic nonsense of charlatans, the increasingly popular Crossfit London running clinics assemble the experts you need to hear.

You get to listen to nationally ranked and dedicated amateur runners, who take the hot seat to talk about their training methods, likes and dislikes, and answer questions from the audience. But unlike other ‘religious’ running groups, we make it clear that what works for one won’t always work for others, so no one tries to force their apparent success onto your regime. It means you join us in the evaluation process. A big thank you to David Evans for being this months “hot seat” occupant.

Second to this, we field a team of massage therapists, all graduates from the London School of Sports Massage, many of whom have trained with such industry names as Mel Cash and Leon Chaitow. They normally focus on introducing you to trigger point therapy: an often overlooked but well documented form of self treatment systemised by Travell and Simon’s in Myofascial Pain and Dysfunction. Not that we recommend you buy the expensive book. We often refer runners to “The Trigger Point Therapy Workbook” by Clair Davies, a useful summary of the work for normal people.

Therapist Kate Pankhurst, lead the audience through some knee pain trigger points, and drew key muscles and essential points on a small team of amateur models ( well done Harriet, Tom and maxim), then everyone got a chance to poke and prod. Andrew Stemler added to the “therapy” with a discussion of flexibility, the use of PNF stretching, and how to do it, and shared ”how to help your achilles tendinopothy” with heel drops. These section were ably supported by physioherapist Terry, who expanded on some of the science and theories behind the treatment.

One of the many extras with our massage and training team is that both Kate Pankhurst and Andrew Stemler not only have real world , hands on experience, but their knowledge is enhanced by practical dissection skills: unlike many self promoted personal trainers, they have actually dissected cadavers and have a real grasp of the way the body really works (not a vague knowledge based on 19th century anatomical charts!)

We also examined the current running craze , POSE , Crossfit London is fairly unique in having its own, (very open minded) POSE running coach. After all, no one needs a fanatical insistence that a particular way of running is best for you. It’s more useful to be given the drills, then try stuff out for yourself. Our team uses POSE as an interesting way of reflecting on your own running style. Some end up running POSE, others don’t.

We then evaluated a “take anywhere” high intensity workout. Death by 10m. Simply find two points 10m apart, and, its one shuttle in the 1st minutes, 2 in the second (eeeaasy peeezey), gets a bit harder at minute 15! (but we started off at shuttle 12…………. to give the group the full experience). We the introduced a Romanian Deadlift/good morning variation that really work the glutes and hamstrings.

Very useful for runners.

Then It was over to Crossfit trainer Katarina for the up-to-date position on hydration and insights into Circadian rhythms

We also announced the date for the next major running event, where we are teaming up with Inov 8 to look at, among other issues, barefoot running and minimalist shoes, the neural connection in back pain, IT band syndrome and “other stuff” The date for your diaries is
Saturday 3 March 2012. For REPS fitness instructors, that session will have 3 CPD points

for more uptodate information, get to the new site at crossfit london

Andrew Stemler:Crossfit London UK

2010-12-29T15:48:00.001Z

Andrew Stemler

Is 50 years old, and is stupidly passionate about helping you get the best out of your body.

"Cancer killed my mother, depression killed my brother, heart disease and dementia turned my dad into a zombie

Sure death is inevitable, but its how we get there and in what state we arrive that really counts".

Either God is too busy, or she really does want you to help yourself... either way maintaining your health, and your physical prowess and increasing your work capacity is probably down to you. If you are not quite sure how to do that, email me".

Whilst all are welcome, I tend to be better with older clients, after all the gyms are full of cute 20 something, personal trainers . Im quite good at training young athletes, but, to be frank, its a bit boring. So all you young people, I gladly spend a few sessions with you teaching you the olympic lifts or how to handstand or muscle up or how to kip, but for a long term coach, I can probably find you some one better.

But, give me someones who is over 40's , overweight and a type 2 diabetic , now Im getting interested. The funny thing is that I don't spend ages. worrying about weight loss target and illnesses. By focusing on proper exercises with the correct form, and mixing it up, my clients find the magic is both in the range of movement and the range of intensities. Well, put it this way. its interesting varied, you learn stuff and master cool moves. As mad as it sounds, you soon stop worrying about loosing 10 kilos, you start worrying about increasing your deadlift by 10kilos

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

Im a POSE running coach and hve Crossfit certifications in Gymnastics Olympic weightlifting, kettlebells, Endurance and Kids. I have a degree in Law and Sociology, a post-grad in Property Management and spent 3 years as a doorman in London's East End. I obtained my Crossfit certification in 2005, long before crossfit became the trendy fitness regime it is today.

Contact andrew@crossfitlondonuk.com

or you can try calling or texting on 07969 922831 ( be warned that often my phone lives at the bottom of my sports bag, so getting to it is a bit difficult if Im in a training session. Sorry in advance!)

Gymboss timers

2010-12-05T11:38:00.004Z

People keep on asking me where to get a Gym Boss Tabata timer from.Heres a link for you. Click the logo!. I think I get some money if you buy via it. Whoot whoot

Personally I use a free app on my i-phone, but i have a few personal training clients how love this (inexpensive) bit of kit.

Personal training in London Uk

2010-12-05T11:35:00.001Z

Just a quick reminder that Crossfit London UK have assembled a fantastic team of highly skilled personal trainers at their central location, 45 seconds from Bethnal Green Tube ( 3/4 minutes from Liverpool street)

for more information about personal training in london, follow this link

http://www.Crossfitlondonuk.com

Barefoot running

2010-06-27T20:03:00.002+01:00

well, having passed my Pose Level 1 certification, Im practising my barefoot running, by working the drills, and padding around Bethnal Green, um, barefoot.

Great fun, you can tell if your running mechanics are right, and check the quality of street cleaning at the same time.

Learning to squat and deadlift

2010-02-21T22:28:00.002Z

Ok, so you have worked out that squatting and deadlifting is essential for your health and your fitness. Who can teach you?

Sign up for the Crossfit London i-Course, and we will give you a lifetimes worth of fitness skills in a single, fun, supportive and friendly day, right in the middle of London.

visit the i-course page for more details

http://crossfitlondonuk.com/2010/02/01/what-is-the-crossfit-london-i-course/

The i-course is the ideal way to prepare for a Crossfit Certification.

Get to the new Crossfit London site

2010-02-19T23:22:00.002Z

Crossfit London UK is the UKs longest established Crossfit affiliate, and needless to say, London's first Crossfit affiliate . We have been teaching Crossfit in London since 2005.

Catch up with the hot news from our full time gym and get training. We offer the best London crossfit in the capital, and are in a central location, meaning we are available to you.

visit www.crossfitlondonuk.com

Crossfit London , the best in the capital

2010-02-16T22:41:00.003Z

Thinking of learning Crossfit in London? Get yourself to Crossfit London UK, based at the heart of the capital 45 seconds from the Central line tube at Bethnal Green

Yep folks, Londons original and best affiliate, Crossfit London, can be found at http://www.crossfitlondonuk.com

This is an old Crossfit London blog that is a record of some of the history of crossfit london.

Crossfit London WOD

2010-02-02T14:54:00.001Z

Whilst the rain may stop us, todays set WOD is a 5k Run, or as far as you can get in 15 minutes.

to join crossfit london, visit the new Crossfit London UK site

UPDATE

2010-02-01T15:44:00.001Z

You are reading crossfitlondon.blogspot.com. This is one of the original websites of CrossFit London and now serves as an archive of our learning and experiences from the past 5 years.

All new original content is posted to our new site: crossfitlondonuk.com

In the meantime, this is what you missed at CrossFit London last week:

Workouts

Monday: Heavy Front Squats

Tuesday: "What are you made of?" and "Simply Hell"

Wednesday: Rowing sprints

Thursday: "Fran"

Friday: Deadlifts and push-ups

Saturday: Block run and squats

Sunday: Handstand push-ups and pull-ups

Workshops

CrossFit London & FK:UK present "The Deadlift Masterclass", with Chet Morjaria

Articles

Gary's CrossFit progress in month two "It's all about the numbers"

CrossFit London interview by America Peals "CrossFit across the pond - Oy!"

Photographs

All the photographs for this week's activities can be found on the CrossFit London Flickr page, here.

Sounds like something you'd like to be a part of? Then head over to the new site and hit the 'Getting Started' button."

UPDATE

2010-02-01T15:43:00.001Z

You are reading crossfitlondon.blogspot.com. This is one of the original websites of CrossFit London and now serves as an archive of our learning and experiences from the past 5 years.

All new original content is posted to our new site: crossfitlondonuk.com

In the meantime, this is what you missed at CrossFit London last week:

Workouts

Monday: Heavy Front Squats

Tuesday: "What are you made of?" and "Simply Hell"

Wednesday: Rowing sprints

Thursday: "Fran"

Friday: Deadlifts and push-ups

Saturday: Block run and squats

Sunday: Handstand push-ups and pull-ups

Workshops

CrossFit London & FK:UK present "The Deadlift Masterclass", with Chet Morjaria

Articles

Gary's CrossFit progress in month two "It's all about the numbers"

CrossFit London interview by America Peals "CrossFit across the pond - Oy!"

Photographs

All the photographs for this week's activities can be found on the CrossFit London Flickr page, here.

Sounds like something you'd like to be a part of? Then head over to the new site and hit the 'Getting Started' button."

2010-01-31T22:30:00.002Z

A fantastic day at the Crossfit London UK and the FK UK deadlift masterclass

photos are on facebook

The Crossfit London UK gym is situated in Bethnal Green E2, 45 seconds from the central line, at the heart of the capital.

Chet and Sally From FK UK really bought the teaching standards up a few notches.... get training soon

Crossfit London i-course

2010-01-18T15:52:00.004Z

The crossfit London UK I-course is the very best way to get all the crossfit skills you need in one day.

taught by Leading UK crossfitters. Get your place now

visit CROSSFIT LONDON UK now

The course is held at the world famous blackboard gym in Central London, Just up from The Thames, and 45 seconds away from Bethnal Green Tube station.

Crossfit, right in the heart of the capital!

Crossfit London overview

2010-01-18T09:19:00.003Z

( remember, this is the old crossfit London website, for up to date info, head over to

www.crossfitlondonuk.com

Fitness - CrossFit's definition of fitness is work capacity across broad time and modal domains. OK, but what does that mean? In other words we want you to be as capable as possible at as many different tasks as possible. Here's a great introduction to the topic.

Health: We define health as fitness over the course of many years. Health is not simply the avoidance of death. A man attached to an IV in a hospital bed is alive but not healthy. Our idea of optimal health means not only to live as long as possible, but to live as capably as possible. CrossFit's founder, Greg Glassman, expands on this topic in this video: .wmv , .mov.

WOD: Means Workout of the Day. Our schedule includes 3 training days, each with it's own WOD, followed by a rest day.

Rest Day: Every fourth day should be a rest day for you If you have trained for the past three days in a row, then we recommend that you rest on the fourth day.

Metcon: Short for metabolic conditioning. This type of workout will leave you gasping for breath with your muscles burning. Some think that we don't do enough "cardio." A brief encounter with a "metcon" workout will rapidly disavow them of this faulty concept.

Olympic lifts: They are the snatch, the clean, the jerk, and their variants such as the power clean, power snatch, push jerk, hang clean, and push press. They are some of the most powerful exercises you will do both in terms of physics and their effect on your fitness level.

Slow lifts: This term primarily refers to the back squat, standing press, and deadlift. These moves are slower than the olympic lifts and focus on developing strength. Mark Rippetoe's book Starting Strength is the key resource for these lifts.

Gymnastics: In CrossFit, Gymnastics simply means moving your own bodyweight, primarily in the vertical plane. For example, some basic gymnastics movements are pull-ups, handstands and push-ups. The basic movements of gymnastics are accessible to everyone. The belief that gymnastics should be confined to vertically-challenged olympians and hopefuls is one of the most damaging myths of the fitness industry. Two great websites for learning more about gymnastics are our colleagues' Drills and Skills and Beast Skills.

AMRAP: As many rounds as possible. We will specify a particular time frame to complete as many rounds as possible. For example: As many rounds as possible in 20 minutes of 5 pullups, 10 pushups, 15 squats, also known as "Cindy". It can also mean as many repetitions as possible.

"Cindy", "Fran", "Helen", etc - CrossFit names most of its benchmark workouts after girls' names, similar to the National Weather Service and storms. These girl WODs will periodically come up in the CrossFit Monterey WODs. Use your progress on girl WODs as an indicator of your improvement.

"J.T.", "Badger", "Murph" etc - If you see WOD name that doesn't look like a girl's name, it's a hero WOD. These WODs are named after CrossFitters who have died in the line of duty, including military personnel, police officers, and firefighters.

PR - Personal Record. PR's are near holy at CrossFit London. Every athlete at CrossFit London trains here to better his or herself. A PR is a sign that your training has paid off; you can now do something that you couldn't do before. It could be getting your first pullup or 50th, deadlifting 135 or 500 lbs. We celebrate major PR's like most people celebrate birthdays.

The Zone: Refers to the Zone diet. Dr. Barry Sear's Zone diet manages the ratio of protein, carbs, and fat to promote health and fitness. It generally recommends that you eat 40 percent of your calories from carbohydrates, 30 percent from protein, and 30 percent from fat. The CrossFit Journal provides a free guide on how to get started here.

Paleo: Short for the Paleolithic diet. Created by Dr. Loren Cordain, the Paleolithic diet addresses the quality of food that you eat. It recommends that you only eat foods that were available prior to the advent of agriculture. As such, it rules out bread, rice, pasta, sugar, legumes, and dairy. In their lieu, the Paleo diet recommends that you eat primarily lean meats, nuts, and pre-Agricultural vegetables and fruit. Adding the Zone diet's concern for proportions with the Paleo diet's concern for food quality is a powerful combination for athletic performance and health. For more information, see Cordain's Frequently Asked Questions page.

Thanks for Jacob for these ideas

Indian Clubs, Kettlebells, Stuff

2010-01-10T21:02:00.001Z

Indian Clubs, Kettlebells, olympic weightlifting, adult gymnastics, get to one of the special crossfit london UK seminars today.

click here for more information

Learn kettlebells in bethnal Green

2009-12-28T21:31:00.003Z

The Crossfit London Kettlebell Masterclass

with Andrew Stemler and Steven Shrago

Saturday 13th February 1 to 4pm

£35

This unique Kettlebell masterclass will get you on top of the current Kettlebell fitness craze: we will teach you the essential skills you need to both kettlebell, and the ability to bore your friends at parties with your knowledge

You can book your place by hitting the getting started button.

But here is a bit more information and a free gift just for reading this advert

For over 5 years, Crossfit London has been teaching people, like you, how to use kettlebells.

We have taught elite athletes, the police, soldiers, leading Personal trainers and recreational fitness centre users how to Swing, Snatch, Windmill and Turkish get up with this unique bit of kit, and, now, the day before Valentines Day we are going to teach you too.

Woo Hoo!

The unique thing about crossfit london UK s that we only allow people to teach, who CAN TEACH : ie know their stuff and can actually communicate. Our events are always supervised and led by great presenters, Andrew Stemler, for example is a qualified English (TEFL) teacher, Olympic weightlifting teacher (BWLA), swimming teacher (ASA), an ABA boxing tutor, athletics leader (UK ATHLETICS) and advanced fitness instructor (REPS) kettlebell instructor (UKKA) – and part time trainee sports scientist. Apart from being a Crossfit (level2) certified instructor, he also studied with Stan Pike, the head of the UKKA, taught seminars with Ken and Steve from London Kettlebells.

Steven Shrago is a Crossfit Trainer and Crossfit Kettlebell Graduate and a great psychologist ( see how much better you feel about this now)

So you get the best, not well meaning neanderthals who can do it, but cannot tell you how they do it.

Anyway, Thanks for just

thinking about coming to

this event, and to say thank

you, we’d like to offer you a

free gift*.

The Crossfit London Kettlebell training guide

Just think: if this is what we give away for free, how good is the stuff we make you pay for?!**

Download Free Crossfit London UK Kettlebell Training Guide

*Yes, it’s really free. Download, print it out, share it with friends. Go wild. What? You didn’t believe us?
**Very good indeed. Come down and see!

” This Crossfit London guide should be central to your training”

CrossFit London Kettlebell Training Guide by CrossFit London is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 2.0 UK: England & Wales License.

Going Heavy

2009-12-23T14:42:00.001Z

An interesting workout from the crossfit.com main site

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090217.

Christmas day, and all through the holiday

2009-12-16T15:30:00.002Z

Crossfit London Uk is about many things, but above all its about commitment to our clients ( and hopefully you as a new client)

We offer personal training, group classes and fascinating seminars on the real skills you need.

But words are cheap: We are open all over the christmas holiday and will be holding workouts on Christmas day and New years day ( including all the days in between)

get to know us!

visit the official Crossfit London UK site at
www.crossfitlondonuk.com

The fat girls new cloths

2009-12-06T15:44:00.004Z

Get to read this fantastic, inspirational, Crossfit London UK weight loss story.

Sure , being a BBW is great.................... if that's really what you want!!!!!!!

Click here to learn how to loose weight safely and effectively

Get training at Crossfit London Now

2009-12-01T14:13:00.003Z

Crossfit London UK, based less than 3 minutes tube journey away from Central London in historic Bethnal Green is your new fitness destination.

This is where you will be taught the essential skills you need to be fit: genuinely fit.

There are no Sales gimmicks, no "free" sessions aimed at cornering you into signing up, just an effective way of accessing the skills you need ( and hopefully want) on your terms. Take it session by session, pay one session at a time, or benefit from advance payments if it suites you: turn up 3 times a week, once every 2 months if that better for you!!

We love what we do and we want you to love it too!

Thankfully Crossfit London has been teaching Crossfit for the last 5 years so we have all the experience to get you the skill set you need.

Get to the new Crossfit London UK site, have a read and then hit the get started button

woman only session

2009-11-30T22:21:00.002Z

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

stuff for speed strength and power

2009-11-30T17:41:00.001Z

Equipment for strength power and speed

This is one of those questions that haunts most people new to Crossfit in London, how do you get hold of the essential equiment that you need without being overcharged or ripped off.

Its interesting to note that Both Andy from Crossfit Reading and Andrew Stemler from Crossfit London UK both mention and recommend Jordan Free weights as a Central supplier of Crossfit type stuff in and around london, and indeed the rest of the country.

After that, Andrew Stemler, who occassionally imports gymnastic rings, always says, order direct form the USA, its cheap and easy, and there is a link below

BUY SOME ELITE GYMNASTIC RINGS NOW!

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

DANIEL CRAIG USES RINGS

We were delighted to discover that James Bond Star Daniel Craig has incorporated ring training into his training schedule and is close to mastering the Crucifix.

Rings were also used by the cast of "300".

Elite Rings are used By Crossfit trainers like Andrew Stemler to build fantastic upper body strength

BUY THEM DIRECT FROM THE US MANUFACTURER

The Elite Gymnastic Rings are portable and lightweight

Just to be confusing... Crossfit London is based in Bethnal Green Too

2009-09-24T17:45:00.002+01:00

Thank god there's only one Crossfit London UK. which works closely with the elite athletes at the Bethnal Green Olympic weightlifting club

from mid october 2009 crossfit london uk will be based at
Arch 9, Gales Gardens, Bethnal Green, London E2 OEJ
30 seconds from Bethnal Green Tube station.

This is a genuine full time, dedicated to Crossfit facility.

The new site will be

www.crossfitlondonuk.com

see you there.

obviously from a crossfit point of view the olympic lifts are a tool in the box as crossfitters seek improved work capacity across broad modal domains, whereas the bethnal green weightlifting clubis devoted is limited to power and olympic lifting only.

A PERMENANT HOME FOR CROSSFIT LONDON UK

2009-09-24T17:38:00.002+01:00

Thank god there's only one Crossfit London UK, its the one that has Andrew Stemler teaching at it.

from mid october 2009 we will be based at
Arch 9, Gales Gardens, Bethnal Green, London E2 OEJ
30 seconds from Bethnal Green Tube station.

This is a genuine full time, dedicated to Crossfit facility.

The new site will be

www.crossfitlondonuk.com

see you there.

update july 2009

2009-07-31T18:25:00.002+01:00

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, its free, but you must book your place and be there by 12 noon. drop me a line on andrewstemler@aol.com

NEW VENUE AND CLASSES

As from the end of September, most of our training will 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

T SHIRTS.

the tshirts are in. off to the shop with you.

IRON WOODY BANDS

are now in stock, get our pull up sepcial package.

WAREHOUSE

Crossfit London is about to open up a full time warehouse gym. and is lloking at sites now. Do let us know if theres a vacant building near you.

andrewstemler@aol.com

Xmas

2008-12-25T19:28:00.000Z

Have a happy one

axx

Week 3 day 5 workout

2008-10-24T20:52:00.000+01:00

still cant front squat because of my wrist but going to try wrist straps next week

Back squat
105kg x 15 reps - up 2.5kg on last week

very wet, very windy - will play catch up with the metcon tomorrow

also neck is very sore, must have been sleeping funny

Olympic Weightlifting Shoes

2008-10-24T10:30:00.001+01:00

This is the cheapest source we can find for inexpensive Olympic weightlifting Shoes

Olympic Weightlifting Shoes

2008-10-24T10:27:00.001+01:00

Olympic Weightlifting Shoes

Whether you spell your Olympic Weightlifting as one word or two words ( Olympic Weight lifting), eventually you will need some proper olympic weightlifting shoes.

We finally managed to find an inexpensive source of Olympic weightlifting Shoes in the UK.

vist Holdall

Crossfit London in Bath

2008-07-18T23:15:00.000+01:00

Crossfit London in Bath, Somerset

Writhlington Olympic lifts

£25.00

Crossfit London finally comes to the Bath area with their highly successful Olympic weightlifting seminar, where they teach absolute beginners (like you) how to snatch and clean in under 3 hours.

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

CROSSFIT LONDON i-Course

2008-07-12T20:41:00.003+01:00

Get yourself a place on the Crossfit London I-course, taught by the, very nice, Andrew Stemler.

learn to olympic lift, kettlebell and a bundle of other cool skills in a single day. Get your place now

kettlebells

2008-06-07T22:34:00.000+01:00

help us make some money and buy your kettlebells from argos. click here

olympic weightlifting, kettlebells, gymnatics

2008-06-05T22:24:00.001+01:00

MASTERCLASSES

All masterclasses are held at East London Gymnastics Club Frobisher Road, London E6

THE OLYMPIC WEIGHTLIFTING MASTERCLASS

In our opinion this is the best introduction you can get to the Olympic lifts in this country. This three hour session will get you snatching and 95% of the way to performing a clean ( the remaining 5% tends to come after the seminar when the “penny drops”). The progressions are based on the work of Crossfit legends such as Mike Burgener and Greg Everett and are patiently, nicely and humorously delivered by Andrew Stemler sometimes with help from other London Crossfitters. The session begins with a squat work shop, and the progressions are taught with light weight UPVC tubes, so everyone can learn
Wednesday 25 June 20086.15 - 9.15pm£35.00
TICKETS AThttp://www.stemlerfit.com/userimages/procart5.htm

BEGINNERS 1: ON YOUR FEET This is an ideal introduction to the 9 fundamental CrossFit moves that you need to follow CrossFit and/or become a competent athlete or fit person. This 3 hour session deals with the moves where you are standing on your feet: The squat, the overhead squat, the front squat, the deadlift, the press, the push press, the push jerk, the medicine ball clean and the sumo deadlift high-pull. The session also introduces you to the POSE method of running, and introduces the Zone diet
The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre
Wednesday 2 July 20086.15 - 9.15pm£33.00
TICKETS AThttp://www.stemlerfit.com/userimages/procart5.htm

KETTLEBELL SESSION Learn the essentials of kettlebelling in three hours flat. Mistress the swing, the snatch, the clean, the Turkish get up, the presses and some other bits of fun We provide whole range of kettlebells for you to use with all the mirrors, hose pipe and teddy bears you will need to help you learn.
Wednesday 16 July 20086.15 - 9.15pm£30.00

TICKETS AThttp://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
The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre
Sunday 27 July 20081 - 4pm£32.00

TICKETS AThttp://www.stemlerfit.com/userimages/procart5.htm

TO GET TICKETS FOR ALL THE ABOVE MASTERCLASSES, GO TO THE SHOP CLICK HERE

Kettlebell Training Guide

2008-04-08T18:50:00.005+01:00

at last, you can get your copy of the fantastic Crossfit London Kettlebell training guide, written by Andrew Stemler. Only £3.50

a quick click of the button below and it will be emailed to you and you can be swinging and snatching and windmilling before you know it.

CROSSFIT LONDON MASTERCLASSES

2008-03-28T15:49:00.000Z

Crossfit London Basics Course:
Ideal for everyone who is new to Crossfit and who has not received coaching on the major lifts
Wednesdays 7– 8 pm
23, 30 April, 7, 21, 28, May, 4, June 2008
Price: £90

Olympic Weightlifting Seminar
Wednesday 14 May 2008
6.15 - 9.15pm
Price: £35

Ring Training Seminar
Wednesday 28 May 2008
2.30 – 4.30pm
Price: £30

Kettlebell Seminar
Wednesday 11 June 2008
6.15 – 9.15pm Price: £29.95

Venue for all events: East London Gymnastic Centre, Beckton london E6 Get your tickets at the shop. CLICK HERE

Gymnastic Ring Training Guide

2008-01-31T14:08:00.001Z

Gymnastic Ring training guide, by Andrew Stemler. An introduction to basic ring training for fitness and how to nail the "Muscle Up"

Get The Fantastic Ring training guide. Available as an inexpensive download ( Only £3.50)

ring training

2008-01-27T16:21:00.000Z

get ring training with Andrew Stemler of Crossfit London: if he looks like this when he is 47, imagine what it can do for you.

Go to http://www.stemlerfit.com/page14.htm and buy the rings, get the guides and go to a ring training class.

Crossfit London also offers masterclasses in Kettlebells and Olympic weight lifting.

They will soon be training out of Liverpool Street.

CROSSFIT LONDON KETTLEBELLS

2007-09-10T21:12:00.000+01:00

THE CROSSFIT LONDON 3 HOUR

KETTLEBELL MASTERCLASS
The next Kettlebell Masterclass is in London ( Beckton) at the

East London Gymnastics Centre,

Thursday 4th October 6.15-9-15

You have to ignore all of the hype, kettlebelling will become popular because its easy. Almost everyone can master the major moves in about three hours. Hence Crossfit London's easy to access Kettlebell skills master class, for Beginners (normal people like you) and Fitness Instructors. Almost all competent fitness instructors, who deploy dumbbells in their teaching, easily manage to introduce this to their clients after attending this class ( it has been awarded three REPS CPD points).

But this class is unique as Crossfit London presents the

"RUSSIAN DIMENSION"

a great opportunity to compare and contrast the kettlebell approaches of Crossfit London with the original Russian techniques taught by Pavel( and a bit of Cotter), as Crossfit Londons Andrew Stemler and Russian kettlebell Coach, Jamie Lloyd expose the secrets of kettlebelling in an insane 3 hours of quality tuition and mind expanding learning drills and discussions: ideal for beginners"Our three hour class is just £30
What you will learn

Here's a taster of what you'll learn in the Masterclass:
1) The Swing. The foundation of Kettlebell training, stength, "cardio", core stability
2) The Clean. An interesting but over hyped drill. An essential half way stop before pressing
3) The Snatch. Develop co-ordination, power, balance and awesome levels of fitness. Once you have mastered high rep snatching all other gym machines seem, erm, silly. ( except the Concept 2)
4)The Turkish Getup. There is nothing more exhausting than being thrown on the floor and then getting up again. its the same with the TGU, except with weight
5)Presses. For a strong, muscular upper body, the various kettlebell presses cannot be beaten ( well, they can, but we will tell you a bit more about that at the event
6) The Windmill sure, its nicked from yoga, but, with an off centre weight above you, windmilling becomes way more fun.

click here for more info
http://www.stemlerfit.com/page4.htm

Delighted to welcome Crossfit Knightsbridge

2007-08-27T15:51:00.000+01:00

Awesome, Crossfit Knightsbridge is here!

OLYMPIC WEIGHTLIFTING & KETTLEBELLS

2007-08-20T14:34:00.001+01:00

There are two great Crossfit London seminars in the pipe line:

6th September 2007 is our Olympic weightlifting masterclass and the 4th of October 2007 we stage our ever popular kettlebell masterclass, where we deal with all the hype and profiteering and give you the essential kettlebell skills you need for £30.

Check these sessions out by going to www.stemlerfit.com and look at the events page

CROSSFIT UK & LONDON HISTORY

2007-07-22T21:31:00.000+01:00

Hi Everyone,

Whilst this is not a current blog, it is a great bit of History. It give us all an insight into how Crossfit started in the UK, After Andrew Stemler had returned from his certification.

There is a bit more "pre history" when Karl ( now Crossfit Manchester) and Davie (Now Crossfit Central Scotland) held the first few proper Crossfit Group work outs in Early 2005 ( late 2004).

I would like to remind everyone, that Davie coached down from Glasgow to London to get involved. Real commitment.

At the moment there are four UK Crossfit affiliates

Crossfit London http://www.stemlerfit.com/
Crossfit Manchester http://www.crossfitmanchester.com/page18.htm
Crossfit Central scotland http://www.crossfitcs.com/
Crossfit Newcastle http://www.crossfitnewcastle.com/

GO TO THE NEW WEB SITE

2006-02-09T15:09:00.000Z

This is the old Crossfit London web site.

You should go to

http://www.crossfitlondon.com/

Thanks for visiting

Rush Seminar

2006-01-28T16:39:00.000Z

Hi,

We have only just been told that we have a US Crossfit Trainer in the country for a couple of days, so we have slung the following seminar together is less than 45 minutes.

RUSH CROSSFIT LONDON SEMINAR:

At YORK HALL
Bethanl Green
Old Ford Road E2.
Tuesday 31st January 7-9pm ( yes that means this week)

Jason is a Certified Crossfit Instructor from the United States and is one of the leading lights of the " Brand X " Crossfit affiliate.

He has agreed to give an impromptu seminar this Tuesday at York Hall assisted by karl Steadman and Andrew Stemler ( Crossfit Londons two Crossfit Certified Instructors).

Due to popular demand the seminar will focus on the Olypmic Lifts ( and a few other "treats" that karl and Andrew have been cooking up)

Cost will be £10 on the door.

York Hall is a few minutes away from Bethnal Green Central Line tube station. ( Junction of old Ford Road and Cambridge Heath Road)

We will be in the main sports hall

You can also reserve a ticket by emailing Andrewstemler@aol.com. If you need to speak to Andrew you can try 07749278296. On the night, 7 to 7.30 will be introduction and warm ups, so you may arrive as late as 7.30 and still get benefit from the event.

Hope to see you there

Happy New Year

2006-01-01T21:16:00.000Z

Well, we are having a nice relaxing entry into the New Year. The way the seminars are shaping up, it seems as if we will be basing ourselves very much at the East London Gymnastics Centre.

If you want sessions or lessons further into London you need to find venues that have olympic lifting kit, ropes, bars, foam pits and tumble tracks, along with a management that does not insist that everyone joins on a monthly basis.

The focus of Crossfit London is to primarily teach you the moves and facilitating people getting together and training. we will probably set up a forum or contact page on one of our allied websites.

However we will be able to offer limited access to Crossfit Certified Personal Trainers , but there are only four in the country (2 in London). So we are also developing a list of personal trainers who understand Crossfit methodology but who have not yet been to the states to be certified. If you are interested in training with a personal trainer drop me an email.

Andrew Stemler

The first of the newsletters will be sent out soon, so do make sure you register on the mailing list

Crossfit and the New York Times.

2005-12-26T17:23:00.000Z

GETTING FIT. EVEN IF IT KILLS YOU

It was interesting to read the following article in the New York Times. Some of the people who have read it think its great publicity, others think its an attack. If you have any views, post away.

If you follow this link, you can read the article on the New York Times web site. Its free to register.

New York Times

( I have tried several times to get this link right, sorry if it doesnt get you there this time... you can look up the main site and , look under the comments on 27th december 2005)

Happy Christmas

2005-12-19T21:10:00.000Z

We hope all Crossfitters have a super Christmas and a hard training New year

2006 seminars

2005-12-01T20:26:00.000Z

Temporary Newsletter
CROSSFIT LONDON (NEWHAM)
1 December 2005

(For those looking for seminar photos, scroll down past this article)

Thanks to everyone who showed up at the Bethnal Green Seminar: you can find some pictures at

http://crossfitlondon.blogspot.com/.

For the New Year we have the following two sessions booked At the East London Gymnastics Centre

http://www.eastlondongym.co.uk/contact.htm

How to Muscle up
Tuesday January 24th 8-9.30pm.

This session will focus on the drills, progressions and equipment necessary to develop the pull up, dip and finally, the muscle up. You should be able to do a few pull ups before attending. (Get on a gravitron/assisted pull up machine now!)

This session is limited to 8 people and will be held at the East London Gymnastics Centre. It will be taught by Alex, the Centres main gymnastics coach (and strength fanatic) assisted by Andrew Stemler.

£15 per person

The “Big” Seminar
Thursday 20th April. 7-9.30.

This is the “must attend” event for 2006

We are privileged to welcome Jeff Martin to the UK, who runs one of the most successful Crossfit affiliate operations in the states.

http://www.brandxmartialarts.com/

To understand a bit more about Jeff’s own abilities visit

http://www.brandxmartialarts.com/instructors/jmartin.htm

Jeff will teach this seminar, which promises to be an enthralling 2 ½ hours that will cover both Olympic weight lifting and gymnastics and be quality CrossFit at its best.

£25.

If you want to attend either or both events, drop me an email on

Andrewstemler@aol.com

I have no doubt that the muscle up session will be over subscribed: So I’ll work it on a first come first served basis, but I’ll collect names after that, and arrange another session in February.

CROSSFIT ISLINGTON

I hope to be able to announce the formal launch of Crossfit Islington soon: apparently there is a group of 5 or so people who meet up on Saturday mornings and Crossfit, and we are just waiting for the word from the USA before going formal.

CROSSFIT EVENTS

Can anyone who is crossfitting in London, has a teaching qualification and fancy’s getting more involved with the spread of CrossFit, please drop me a line.

RESPONSE

I’m off to the states for a week as from Monday, (I’ll be back by the 13 December) so don’t be surprised if I don’t respond straight away to your emails.

Andrew

Crossfit London (Newham)

CrossFit London Bodyweight Seminar

2005-11-25T22:22:00.000Z

Multiple Pistol Progressions

2005-11-25T22:21:00.000Z

Hooverball action shot!

2005-11-25T22:20:00.000Z

Pistol Progression

2005-11-25T22:19:00.001Z

Pistol

2005-11-25T22:19:00.000Z

L-sit race

2005-11-25T22:17:00.000Z

L-Sit progressions

2005-11-25T22:14:00.000Z

more stretches

2005-11-25T22:13:00.000Z

Shoulder stretch

2005-11-25T22:12:00.000Z

More handstands

2005-11-25T22:11:00.000Z

Excellent modified Press up

2005-11-25T22:08:00.000Z

Another handstand variant

2005-11-25T22:07:00.000Z

Handstand

2005-11-25T22:06:00.000Z

Shoulder stretch

2005-11-25T22:05:00.000Z

One Hand One foot press up

2005-11-25T22:03:00.000Z

Steve from London Kettlebells doing a one hand one foot press up

One handed press up

2005-11-25T22:02:00.000Z

press up

2005-11-25T22:01:00.000Z

Press up

2005-11-25T22:00:00.000Z

Squat

2005-11-25T21:56:00.000Z

2005-11-25T21:45:00.000Z

The Seminar is upon us

2005-11-23T18:38:00.000Z

Hi Guys,

well its seminar time, and Im not going to be behind my computer answering your emails. If you need to talk call Andrew Stemler on 07749 278296.

See you at York Hall for 7pm

24 th November 2005: The Crossfit London, Body Weight Seminar

2005-10-17T16:50:00.000+01:00

Yes, its on.

7pm to 10pm, Thursday 24th November, at York Hall, Bethnal Green the long awaited Crossfit London, Body Weight Exercise Seminar .

Come and learn what to do to your self to gain incredible strength, assuming you or your clients, only have a bit of room, a wall and a few chairs to play with: find out the drills that will mean you too can master the handstand pushup, the one handed handstand, pistols, Pluto sniffs.... and loads more cool moves ( full time table out in early November): and get your squat fixed in True crossfit fashion, by attending our world famous squat workshop: Its going to be fantastic.

This seminar is for crossfitters, people interested in developing their strength and meeting other like minded people. For each move, we will teach you the progressions that mean you will be able to master( or mistress) some great strength feats: you do not have to be strong to attend.

To reserve your ticket, which will be £10, drop Andrew Stemler an Email
at Andrewstemler@aol.com

Just a rumour.........

2005-10-13T21:57:00.000+01:00

There may be a chance that the next crossfit seminar, dealing with body weight exercises may be on the 24th Of November at York hall in Bethnal Green ( right by the tube).We should be able to confirm in a few days.

a new place

2005-10-10T18:54:00.000+01:00

HI Guys

Heres an email from Gerard with some useful information.

"Hope all is well Thought you might be interested. The park right beside my
work has just installed some outdoor dip bar, chinup bars and rings as well
as some other bits and bobs. It's across the road from the rear entrance to
St Thomas's hospital. Nearest tube Waterloo or Westminster. Trained at
lunch there today. First time on rings. Was fun"

I'll pop down and give it a go and take some photos.

andrew

a bit of experimentation

2005-10-06T12:06:00.000+01:00

Let me see if i can link you all to a web site we will be contributing to.

Ive just posted a little bit about cindy. See if you can get to it

http://www.ukstrengthandfitness.com/index.php/training/comments/cindy/

2005-09-19T19:02:00.000+01:00

the crossfit handstanders. From left to right. Jay, Andrew Nick, ralph, Iain, and Chris ( kempie)

it was fun

2005-09-10T19:31:00.000+01:00

I would like to say thanks to Jay, Iain, Kempie, Nick, and especially Ralph from Miami for a fun mini muscle up session ( and hand stands and flips etc)at the East London Gymnastics Centre:

Whilst we will be using the centre again for a gymnastic seminar, its still a bit too remote: the LDR Beckton station is directly opposite, but its a long trek on the train: so we are on the hunt for a more central venue: we will update you later.(any ideas?)

Andrew.

Ps Karl and Davie fly out to the state on Tuesday to do their Crossfit certification which meanms that crossfit London will have the benefit of 3 crossfit Trainers , who also happen to be BWLA instructors.

PPS for Iain to be be the first Crossfit Londoner to muscle up .

FRIDAY MEET UPDATE

2005-09-07T10:09:00.000+01:00

Guys,

We are changing the Friday meeting point to the East London Gymnastics Centre

http://www.eastlondongym.co.uk/

8-9.30. This is a fully equiped gymnastics gym with staff coaching support. There is a good chance that this may become the Crossfit London HQ.

to guarantee your place, please email

andrewstemler@aol.com.

The 8-9.30 session is an adult drop in with 30 places. I will go and buy tickets on Thursday to guarantee yuor place if you contact me.

You can still try and come along, but once they sell 30 tickets the door closes

Tough Guy Challenge 2006

2005-09-04T22:49:00.000+01:00

Tough Guy Chalenge

Davie, Karl and Andrew are definetly entering this in January. I think it will make a good CrossFit UK challenge so if you fancy it drop us an e-mail and we can start sorting out a team.

Also please remember that RALPH, A US CROSSFITTER is visiting London next week and we are trying to arrange a meet up in the Hyde park area around 6 ish Friday evening

All welcome: ideas for a meeting point with a climbing frame/good tree branch welcome.

we will be focusing on the famous muscle up ( including other ring moves, false grip etc) and then sling an agreed work out of the day in. Optional pub afterwards.

If you want to come Email Andrewstemler@aol.com

Anyone else with any rings?

MUSCLE UP PRACTICE FRIDAY 9th

2005-09-03T15:52:00.000+01:00

RALPH, A US CROSSFITTER is visiting London next week and we are trying to arrange a meet up in the Hyde park area around 6 ish Friday evening )

All welcome: ideas for a meeting point with a climbing frame/good tree branch welcome.

we will be focusing on the famous muscle up ( including other ring moves, false grip etc) and then sling an agreed work out of the day in. Optional pub afterwards.

If you want to come Email Andrewstemler@aol.com

Anyone else with any rings?

plus,get well soon Karl:he did his ankle on triathlon today he said either will be ok, and he will be there... so.......

also being joined by Stan from Canada

Photographs from the Seminar

2005-09-03T08:27:00.000+01:00

2nd of September 2005

2005-09-02T21:36:00.000+01:00

Well done to all you who made it to the 1st Official crossfit London seminar last night. What a great night.

If your legs are feeling a little bit sore, its just to remind you to work on your pull ups and handstands .

INTRODUCTION

2005-08-30T22:43:00.000+01:00

The first formal crossfit seminar will be on the evening of the 1st of september 2005 ( 7pm -10pm) at the Newham Leisure Centre in East London for what we hope is the modest price of £15

This first seminar will focus on olympic weight lifting in particular the snatch and the clean, which means that we will also study a variety of weighted squats including the crossfit killer, the overhead squat.

There will be an opportunity to have your own "air squat" evaluated and corrected, if need be ( no one has perfect squat). We have a special guest teacher for the evening, Steve Seapker from the United States ( Profile further down). Steve will be assisted by a large group of assistants including Karl( hot foot from his BWLA teachers course in Scotland), Andrew and Davie and the guys from London Kettlebells, Steve and Ken, so you will proper assistance and correction all the way through.

Steve Seapker

Former Marine/ Police Officer
Teaching/Practicing the Olympic lifts

under senior International Coach Mike Burgener since 1996
Certified Senior Level Coach USA Weightlifting
Coached Junior Men’s & Women’s weightlifting squads @ US Olympic training centers in Colorado Springs, CO and San Diego, CA

Why I Crossfit…

" First and foremost it’s just plain fun! Secondly, and I suppose more importantly for me personally, is that Crossfit workouts are designed to illicit a high level of fitness in a short period of time. This in turn affords me more to time to train/perfect the skills that I need to safely perform my job everyday. The Crossfit workouts help keep me mentally and physically sharp; one step ahead of the criminals I contact on a daily basis. I credit the Crossfit community, Coach Greg and Lauren Glassman and the rest of the HQ staff for keeping me and my partners safe and allowing me to come home to my wife every night. "

Our job on the evening is to get you executing these moves as well as you can,and send you off with a system that means you can revise, improve and practise on your own.

If you want a ticket, just email

Andrew
Karl
Davie

and we will take it from there

This blog tracks the development of CrossFit London and the organisation of this event and will "have to do" until our proper web site is up and running.

Thanks for reading: feel free to post any nice comments or ideas you may have. If you are not on our mailing list, please email

Andrew & Karl & Davie

( this posting does have an advance date, purely to keep it as the first thing you see)

HEALTH OR DEATH WARNING

IF ARE YOU NEW TO CROSSFIT YOU NEED TO TAKE IS EASY.
YOU REALLY DO NEED TO TALK TO YOUR DOCTOR AND SAY YOU ARE CONSIDERING EMBARKING ON A COURSE OF HIGN INTENSITY EXERCISE. SOME MEDICAL CONDITIONS, AND SOME MEDICINES MAKE THIS DOWN RIGHT DANGEROUS: GET A MEDICAL ( YOU OUGHT TO HAVING ONE FAIRLY FREQUENTLY ANYWAY).
BEFORE YOU START CHECK OUT HOW TO START IT WILL GIVE YOU SOME GOOD AND SAFE IDEAS.

The day of the seminar

2005-08-30T22:16:00.000+01:00

On the day of the seminar all of the key Crossfit London personalities will be travelling or organising... they will not be by their computers answering emails.

So if you need to speak to Andrew, the mobile number is 07749 278296
The event is at

Newham Leisure Centre
281 Prince Regents Lane,
Plaistow
London
E13 8SD
Tel 020-7511-4477.

Thursday 1st September 2005, 7-10pm (“hang out” facilities from 6pm)

MAP & TRAVEL IDEAS

For those of you who do not have an A-Z, punch in Prince regents lane on

www.streetmap.co.

By car from the A13

All the London maps show the A13/ A112 ( Prince Regents Lane) junction as a cross road. The road layout was changed about 6 months ago and is now an under pass with slip roads.

In general you are looking for the A112 turn off. There are a lot of speed cameras on the A13, don’t speed.

Coming from the city you pass the Canning town flyer over. There is a road sign that reads “Plaistow/ Silvertown / Custom house A112. There is a possibility to confuse a smaller local traffic turn off to Barns Street: ignore it.

The actual slip road is well marked. As you come up it, get into the left hand lane. At the traffic lights turn left. Another set off lights come almost immediately upon you. Turn right and enter the leisure centre.

There is a lot of car parking available. There is a height barrier: If you are coming in a vehicle of more than 1.98 metres or 6’6…. Please let Andrew Stemler know in advance so we can organise to get it open. Email andrewstemler@aol.com

Driving from the east into London, you pass the East Ham Beckton turn offs. The sign you wants reads, on one half, “Startford, Plaistow, Silvertown, City ( poor picture of a airplane) A112.

The road slips to the left, follow the road around, but down panic, it shrinks down to one lane and feed into another road that leads to a traffic light junction. Turn right (going over the motor way) and you will see a traffic light turning second on the right into the Leisure Centre grounds (make sure you don’t take the first right as it will put you going back on the A13)

By Tube

Nearest Tube is Plaistow which is on the district line. The next nearest is Stratford on the Central/jubilee and Docklands light railway and certain British rail lines leading from Liverpool Street. Both stations have the same buses that lead to the centre. Both stations are North of the map.

The Buses

473 or the 262 pass Stratford and Plaistow tube stations and stop outside the Leisure Centre

If it helps, the Leisure Centre is the second stop after the Newham General Hospital. You end up in front of a small parade of shops. The Leisure Centre entrance is at the end of the parade.

If you want alternative directions, email Andrew Stemler at Andrewstemler@aol.com

Once you have parked, or passed through the car park, make for the obvious main entry point, glass sliding doors. Go to reception (its in front of you) say you are there for the Crossfit seminar which is “On courts 7 & 8 and the projectile room”.

You will be buzzed through a low level gate system leading to a corridor. Follow it down to the Sports Hall .Once at the sports hall entrance, we have booked the far right corner, so turn right follow the wall around ( you pass a gymnastics lesson). On the day there will be “Crossfit” signs with arrows pointing the way.

Andrew or Davie will be on site from 5.30 and will be in the projectile room. There is a weight lifting club on from 5.30-7 in this area, so you are welcome to come and hang out if you get to the Centre early.

You will probably need a change of clothes, there are changing rooms, but bring your bag with you into the training room. We will lay tea on half way through (its part of our UK branding).

On the day, Andrew will be on 07749 278296.

for those who dont fancy a bus, the local taxi company will charge about £3.50 to go from plaistow to the leisure centre. No is 020 8471 0000

Some of the guys who will be there

2005-08-09T22:14:00.000+01:00

Some of the guys coming to the first seminar are involved in the struggle against terrorism.

I was sent this quote by "Gordon" ...who you can come and meet.

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.
John Stuart Mill"
English economist & philosopher (1806 - 1873)

Kettlebell Risk assessment

2005-07-21T19:03:00.000+01:00

Hi everyone,

We are trying to write a basic risk assessment for the use of kettlebells: We are stuck on one particular aspect which is.......

what is the minimum safe zone to the front or back of a kettlebell swinger?

In other words, if when swinging your bell upwards/forwards, you let go when it had the maximum forward thrust, how far would it go: also, on the down swing, how far could it go behind a swinger?

Could you all do me a favour? Could you find a bit of field or park and swing your kettlebells and let it go ( once you have checked no one is around) and see how far it goes, forward and backwards? could you email me back.............. how far, kettlebell weight/ your weight ( in kilos).

Thank you

London again

2005-07-21T14:58:00.000+01:00

Well they've gone and bombed london again. Hope everyone is safe.

Worth while keeping fit, you never know when you may have to pull yourself out of a hole, or pick up others and get them to safety.

Well we have actually started selling tickets

2005-07-19T21:41:00.000+01:00

well we,ve actually got our ticket order form typed out now, so if you want to order a ticket for the 1st september seminar, email Andrew or Karl and you will have an order form zoomed to your computer, rather than just a second rate " we've reserved you a ticket" email.

We are going up in the world.

We are starting work on the next two seminars, 2nd one will be kettlebells, and the third will be basic gymnastics, (handstands, possibly rings) the 4th will be dumbell exercises .

What else do you lot need help on. We will be staging these seminars at any gym that will have us, so if you have a cool gym or a hall at work that could accommodate 20 (ish) crossfitters, let us know.

We want to spread the events all over London

Whats in store

2005-07-16T16:44:00.000+01:00

This is an example of the teaching methods of our main speaker, Steve Seapker

Photographers needed

2005-07-11T15:07:00.000+01:00

On thet 1st of September, the first CrossFit London seminar takes place.

To fully document this occasion Andrew, Karl and Davie would like to ask everyone that is able to, to bring a camera. We want to have as many photographs of this and all subsequent seminars as possible

If you can bring a camera, please do so and any photographs that you take can be emailed to us at any of the email addresses above, or to crossfitlondon@hotmail.co.uk

Davie

Andrews off to Scotland

2005-07-09T21:33:00.000+01:00

On Monday , Tuesday and Wednesday,( 11-13 July) Andrew will be in Scotland taking his kettlebell instructor course, so won't be at his computer speedily answering your emails: if you need to reserve tickets or chat, Karls in the driving seat.

Also we are putting on the web site, Davies Email address: Davie was one of the early CrossFitters getting the coach down from Motherwell, Scotland to train with a small group of CrossFitters in Sidcup led by Karl. Super guy, great trainer: you'll see him at the September seminar as well.

davideaston72@hotmail.com

Keep safe.

Andrew

Our main speaker, steve seapker

2005-07-08T19:13:00.000+01:00

here is a little bit about our main trainer for the 1st Septmember seminar. I met steve at the last certification at Santa Cruz and wanted him to lead the first crossfit seminar in this country. H e taught the olympic lifts in the last crossfit seminar. It was a pleasure to watch him in action: he is a great guy and a superb teacher. Seeing Steve teach will give you some idea as to the quality of instruction and teaching excellence that crossfit offers .

You will walk out of the 1st of septemeber a more skilled person. Simple as that.

Steve Seapker

Former Marine/ Police Officer
Teaching/Practicing the Olympic lifts

London Attacked.

2005-07-07T11:25:00.000+01:00

Guys,

sad to hear that so soon after good news, we have the bad news that a series of expolsions have damaged parts of London: I hope you , your family and friends, and indeed everyone, gets through this safe and unharmed.

keep safe

Andrew

Olymic Crossfit

2005-07-06T16:05:00.000+01:00

I think its a good indicator of things to come, to find out that we booked a venue for the first crossfit semianr right in the centre of the Olmpic Borough, Newham: the relationship between the olympic sports of running, sprinting, throwing, gymnastics, weight lifting and crossfit methodology is fairly obvious. Lets hope that our would be olympians incorporate crossfit into their training .

It great that we will be staging the 2012 olympics and let hope this encourages everyone to be fitter, faster, stronger, and to match those skills with agility accuracy, timing and balance.

Not to forget a little bit of mental determination to succeed in the face of adversity.

Keep on reading, keep on training

andrew

The final price

2005-07-05T22:00:00.000+01:00

well after taking VAT and room hire and speaker fee etc etc, into account we agreed on a price of £15. If you are a UK crossfitter, who is having a hard financial time and really wants to come, drop me a line at Andrewstemler@aol.com or karl on karl.w.steadman@hsbcib.com and I will do my best to help.

In about 24 hours the tickets should be on sale through the London kettlebells web shop, and the main crossfit web site.( see the links)

If you want to pay by cheque or have them reserved, drop me or karl a line on andrewstemler@aol.com. or karl.w.steadman@hsbcib.com

Just to let you go, if we make any money, it will just go into further promotions to get future good speakers and make a proper London/UK community.

andrew

Money and tickets.

2005-07-04T22:38:00.000+01:00

we will be in a position to start selling tickets in a few days time: we want to keep the cost to £10, but we may have to go as high as £15. ( we are waiting for a price on training sticks, refreshments and printing leaflets and posters)

When we have fixed the final price, you will be able to get them from the main crossfit site in america, or the london kettlebell site.

If you urgently want to reserve a ticket, email andrewstemler@aol.com and I will make sure one is put aside for you. Do not send any money or credit card details until its all properly set up.

Well, weve gone and booked a room

2005-07-04T15:23:00.000+01:00

well, we are striding ahead: we've booked two badminton courts and the projectile room at the Newham Leisure Centre for our 1st ever Crossfit Seminar.

This is an important venue because its the same place where Fred Frost teaches a weights session. Its hijacked these days by bench pressers, and over the next few months, we are going to push the class back to an olympic weight lifting one: Fred loves teaching it.( he likes bench pressing too... but, hey, its not a patch on a good clean and jerk)

So 1st september, the Newham Leisure Centre, London E13. We will post maps and transport arrangements soon. aimimg for ropund about 7pm, but we will have guys on site from about 5.30 if you want to hang out

the main presenter for the evening will be US policeman and former marine, Steve Seapker who happens to be a very very good olympic weights coach and passionate crossfitter.

More info later

1st September 2005

2005-07-03T20:31:00.000+01:00

Well, it looks as if this could be a a major date in the formal launching of the crossfit movement in London. So, put the 1st September in your diarys ( thats Thursday evening, reserve 6.30 to 10, and expect to be somewhere in london).

We will have decided upon a proper venue by the end of the week.

We have lots of things planned, but the core feature of the evening will be a 2 hour olympic weight lifting seminar by Steve, who will have come hot foot from the states with the latest in the snatch, the clean and that how to do that murderous overhead squat.

If you want to help, and have the qualifications that mean you can, drop andrew or karl a line. If not keep an eye out for the limited amount of tickets that we will have to sell. The price will probably be between £10-£15, but, we yet have to find out how much our venue will cost.

We have yet to work out how we are going to sell tickets: so if you are anxious to reserve one, drop us a line through this site, or via the crossfit message board

A possible mission statement.

2005-07-02T22:27:00.000+01:00

This is not the final version, but , the mission of crossfit london is to support and empower anybody in the target area who wishes to participate in crossfit work outs by arranging communal access to the basic skills necessary to carry out the workouts competantly and safely.

To this end we will organise a series of public meetings which will attempt to guide people through the basic skills and the use of those items of equipement that are fundamental to crossfit workouts.

Some meeting will be free and some will be charged for, reflecting merely our ability to attract labour donations, marketing sponsorship, and negotiate room hire and equipement charges.

We wish to compile a list of suitably qualified individuals who are viewed as expert, in this country, to instruct on the basic components of crossfit.

so if you are a qualified gymnast, ring specialist, olympic weight lifter, runner, athlete, sports scientist or any sport trainer who has something to offer, do contact us.

Our job is to create a community. Do come and be part of it