Tag Archives: crossfit london

Training for Week 1 of the Cycle!

Here we are team! Testing is over and now it’s time to start putting in the hard work for all the gains. Just a heads up regarding the blog posts, we’re going to be shifting around the format a bit to make sure you can get a focussed view of the week ahead around the current cycle.

Sundays – Classic Crossfit classes for the week & Topic of the week
Tuesdays – Some bonus Content 🙂 and Olympic Lifting Programming
Fridays – Events and Announcements

Although they’re not mentioned you should assume both MetCon and Yoga will be on as scheduled unless it’s been specifically announced as cancelled through the blog, Pike13, or social media channels.

Week 3, 21st – 27th May

Monday

A) Deadlift
5 @ 55%
5 @ 65%
5+ @ 75%
AMRAP @ 55%

Superset with: 10 Hamstring Curls

B) 7 Rounds of:
2 min Window:
12/10 Cal Row
5 Burpee over the rower
AMRAP HSPU
*60 sec rest*

Tuesday

A) Overhead Squat
5@55%
5@65%
5+@75%
AMRAP @55%
*2 min rest*
Superset with: 5 Weighted Pull Ups

B) 5 Rounds:
15 Thrusters 40/30kg
15 T2B

Wednesday

A) Build to a heavy single Yoke Carry

B) Descending Reps
10-1
Bent over BB Row
DB Floor Press
20-11
Calorie Row/ Airdyne

Thursday

A) Shoulder Press
5@55%
5@65%
5+@75%
AMRAP @ 55%
Superset with: Strict Ring Dips – 3 x 12 (Weighted if possible)

B) 4 Sprint Sets:
400m Run
20 Hang Power Cleans 60/40kg
*90 sec. rest between sets*

Friday

A) Back Squat
5@55%
5@65%
5+@75%
AMRAP @ 55%

B) L-Sits
3 x Max Effort
*60 sec. rest*

C) 6 Rounds:
20m Front Rack Walking Lunge 24/16kg
2 Rope Climbs
10 Pull ups (Strict if wanted)

Saturday

A)Couplets
21-15-9
Burpee
Pull Up

*rest 10 Minutes*

21-15-9
Calorie Row
Shoulder to overhead 60/40kg

B) Core Finisher
5 sets of:
30 Seconds Hollow Rocks
30 Seconds Rest

Workout of the day for 27th March – Strength & Gymnastics!


Workout of the Day – CrossFit

A) Bench / Shoulder press superset
5 Rounds of:
8 Bench press
10 Seated dumbbell strict press
8 Deficit push-ups

B) Gymnastics stability work
3-5 rounds of:
20 seconds ring support + 20 seconds dip support
1 Wall Walk with a 15 second hold + 5/5 Shoulder taps
20 seconds chin over the bar hold

Workout of the Day – MetCon Class

For time:
800m Run
75 Double unders
30 Sandbag ground to overhead
75 Double unders
800m Run

Workout of the day for Thurs 15th March

Is it really active recovery if the airdyne is involved?!….


Workout of the Day – CrossFit

Recovery Day

A) Every minute for 20 minutes alternate between:
Minute 1: 40 second row
Minute 2: Skill work of choice
Minute 3: 40 second airdyne / double unders
Minute 4: Skill work of choice

B) Skill work

C) Mobility Work

MetCon Class

A) Row

5 x 1k
*1:1 work to rest ratio

Eating for performance vs eating for fat loss & Workout for Mon 12th March

Often when I ask a client about their goals they usually revolve around performing better and losing weight.

Pretty much the same for the majority of us, right?

So what’s the issue here then? Surely these seem like logical goals?

They are, and there’s nothing wrong with them.

In performance sports it often pays off to be a little bit lighter: CrossFit and gymnastic efforts; weightlifting/powerlifting classes etc.

The issue lies in the approach required to achieve these goals.

You see, in order to lose weight we need to be in some form of a caloric deficit (taking in less energy than we burn). Whereas to increase performance we need to be in a caloric balance at least (if not a small surplus).

So then how do we achieve these goals simultaneously?

It can be tricky to do, and partly comes down to how long you have been training for.

Oftentimes it is best to focus on one or the other, and this is where nutritional periodisation comes in.

Prioritise weight loss in the ‘off-season’, where performance gains aren’t necessary. Then, when the target weight is achieved, a recovery/reverse diet can ensue.

This allows the weight loss to be maintained while picking the metabolism back up and improving strength/performance.

First let’s take a look at eating for fat/weight loss.

Nutrition for fat loss

If you’re a beginner (0-1.5/2 years training), then you’re much more likely to be able to put on muscle while in a caloric deficit, as long as you eat adequate protein to spare and build muscle tissue.

However, if you’re beyond the 2 year training mark, you’ll find it hard to build muscle while in a deficit. Again though, you can spare muscle tissue being lost as long as you eat enough protein (1-1.2g per lb of BW is the most agreed amount).

However, if this is your first time tracking your intake and paying attention to your nutrition, you may find that by regulating your intake you get a slight performance increase whilst being in the deficit.

No matter your level of training, you want to ensure that your deficit is as small as possible while still allowing fat loss.

This prevents loss of muscle tissue, increases dietary adherence, and lowers the risk of a rebound when you’re done losing weight. This also ensures that you can still eat a decent amount of carbohydrates to fuel your efforts in the gym.

For performance athletes focused on losing weight, the best macronutrient to lower is fat as long as you don’t go below the minimum amounts (around 10-15% of total calorie intake).

This allows plenty of carbohydrates in the diet to fuel the performance efforts, and also provides a large enough deficit (as fat is so calorific at 9kcals per gram).

As you lose weight, your body will begin to adapt to your intake. This is known as metabolic adaptation.

This means if your rate of weight loss slows, you’ll need to make adjustments to keep losing fat.

I would recommend a weight loss target of 1-1.5lbs per week, so that you’re still getting plenty of food for performance and muscle mass retention.

It is often quoted that 3,500kcals = 1 pound of weight. Although it isn’t as black and white as this, this is a good starting point.

So for a weight loss of 1lb per week you can aim for a 500kcal daily deficit.

No matter your weight loss goal, I would recommend a deficit for around 2-3 months before coming back to maintenance and having a break.

This not only will allow you to progress further, it also limits metabolic adaptation and keeps you sane!

So when you’ve reached your target, then the time comes to restore your metabolism, keep the weight off, and start fuelling your performance gains.

Nutrition for Performance

As mentioned earlier, performance increases requires caloric maintenance or even a slight surplus.

The body requires a certain amount of food in order to perform at it’s best, so you better fuel appropriately if you want optimal performance.

If you’re coming out of a weight loss diet, then bringing your calories up slowly is the key to avoiding weight rebound.

Start by adding in 200-250kcals per day each week and monitor your weight and how your body feels so that you don’t overdo it.

If you’re not trying to lose weight, and are focused solely on performance, then it’s worth tracking where you are now and how your body feels.

A lot of the time if we’ve chronically under eaten then our bodies will have simply adapted to this and gotten used to it.

If you feel tired all the time, sluggish in workouts, and have zero mojo, then you’re probably under eating.

This is common for a lot of performance athletes focusing on the highest quality foods and often avoiding a lot of carbohydrates.

My advice here would be to obviously eat more food, and especially carbohydrate.

Carbohydrates are the optimal fuel source for intense training and glycolytic activity. It is also the preferred fuel source of the brain so can help in adequate CNS recovery and function.

In Conclusion

If you’re a beginner trainee, you’ll often see some performance improvements while in a calorie deficit.

However, it is still best to try to lose fat when your performance needs are lowest (so far away from competitions/qualifiers).

You can then reach your target weight while being happy with muscle mass maintenance, and then slowly ramp things back up as your performance needs increase.

For those of us in performance sports, decreases in intake should be mostly from fats (though obviously personal preferences will affect dietary adherence), and increases should then come from dietary carbohydrates.

Stay tuned to how your body responds to your approach. Stay clued in to your energy, sleep, hunger, and performance and make decisions based on evidence, not what you hear may work.

If you’re reading the above and think your approach needs work, then get in touch.

If you are interested in finding out more about nutrition coaching with Jonny Landels, check out this info.


Workout of the Day – CrossFIt

A) Back Squat 1-1-1

B) In a 3 minute widow complete:
10 Thrusters 40/30kg
30 Double unders
10 Thrusters
30 Double unders

In the next 3 minute window complete:
12 Thrusters
30 Double unders
12 Thrusters
30 Double unders

In the next 3 minute window complete:
14 Thrusters
30 Double unders
14 Thrusters
30 Double unders

*Start a new round every 3 minutes, adding 2 reps to the thrusters each time.
*Repeat until you cannot complete the work in the 3 minute window.

Workout of the day for Tues 6th March – Gymnastics Skill Work & Conditioning


Workout of the Day – CrossFit

A) Every minute for 8 minutes:
2-5 x Muscle-ups + 2 Ring dips, based on ability

B) 12 AMRAP @ 100% effort
15 Thrusters 42.2/30kg
15 Calorie row
12 Thrusters 42.2/30kg
12 Calorie row
9 Thrusters 42.2/30kg
9 Calorie row

Workout of the Day – MetCon Class

A) For time:
100 Air squats
100 Pull ups
200 Push ups
300 Sit ups
100 Air squats

Workout of the day for Weds 28th Feb – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlfit – Build to a heavy single for the day

B) For time:
800m run/1 km Row
75 Double unders
30 Kettlebell swings 32/24kg
75 Double unders
800m run / 1 Km Row

Workout of the Day – Weightlifting Club

A) Power clean: 6 x 2 80-85%

B) Front squats: 4 x 4 @ 75-80%

C) Seated one arm dumbbell press: 4 x 6/6 @ by feel

D) Pull ups (weighted if needed): 3 x 5 reps

Workout of the day for Mon 12th February – Testing Week Day 1


Workout of the Day – CrossFit

This is where all your hard work during the IWT days should pay off. You have put in the work now it’s time to reap the rewards.

A) CrossFit Open 15.5

27-21-15-9
Row for calories
Thrusters 42.5/30kg

Think about an appropriate pace for this workout. Setting off on the first 27 calories at your maximum pace is going to end badly.

Think back to your most recent IWT workout, what was the pace you were holding on the rower during the last 1-2 rounds? Use this pace from the very beginning of this workout, it may feel ‘slow’ or ‘easy’ in the beginning but chances are this is your max, sustainable pace.

Working at the highest level you can maintain will result in a faster time than if you go max effort at the beginning and die off.

Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

A) Clean + high hang clean: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 3 @ 75-80%
C) Push press: 3 x 2 @ 80%
D) RDL’s: 4 x 6@ by feel

Workout of the day for Thurs 7th Feb


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

21-18-15-12-9-6-3, reps

B) Midline and Stability Work

3 – 5 Rounds
20/20 Side plank with kettlebell
20/20 Star plank
60 Second weighted plank
5-10 Strict toes to bar/rings

Workout of the Day – MetCon Class

15-12-9-12-15 reps for time:
Dumbbell floor press
6 Sandbag cleans between sets