Sep 19

Getting Started at CrossFit London

This article was posted in: Blogs

If you aren’t already part of our Facebook group, don’t forget to “LIKE” CrossFit London online, as well as our nutrition page NutritionRx!

 


Our FREE WORKOUT session is a complimentary training session at CrossFit London for adults 18 years or older of all ability levels. At this session you will have the opportunity to work with a certified CrossFit coach in a small-group setting and try a regular CrossFit workout at no charge. Our FREE WORKOUT sessions are by appointment only and take place each week on Wednesdays (8-9 am) and Thursdays (7-8 pm). Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/free-workout/

To join CrossFit London regular CrossFit classes you must complete ONE of the following:


($125)
Each month, CrossFit London holds a 4-week Bootcamp that incorporates the exercise principles of CrossFit into fun and challenging high-intensity workouts designed to get you real results. Class size is limited to 10 people to ensure personal coaching for each participant. Bootcamp takes place on Mondays, Wednesdays, and Fridays from 6-7 am. Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/bootcamp/

 

($85)
CrossFit London also offers a One Day Intro session, which teaches the fundamental CrossFit movements, Olympic weight lifting, mobility, and recovery exercises under the supervision of a certified CrossFit coach. Designed with the beginner in mind, our goal is to help you feel more comfortable doing CrossFit with us or on your own. Our One Day Intro sessions are typically held 1x/month on a Saturday from 1-5 pm. Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/1dayintro/

 


($65-75/hr based on coach’s experience)
Completion of at least three (1-hour) personal training sessions with a CrossFit coach is required before joining regular CrossFit classes. Personal training can be done individually or with a small group (2-4 people) for the same hourly rate, and appointment times are flexible. To book an appointment email: info@crossfitlondon.ca

 

Once you have completed our CrossFit London Bootcamp OR One Day Intro OR 3 personal training sessions, you have achieved the basic skill level required to jump into our regular CrossFit classes.

 


Regular classes are held six days per week (see schedule) and are based on the CrossFit prescription of constantly varied, high-intensity, functional movement.  We offer 22 Regular CrossFit classes, 2 Power Hour classes, 1 Mobility class, and 5 Open Gym classes each week. As a bonus, we DO NOT require you sign up for your workout time in advance and you have the flexibility to drop into any class time you wish week to week.

Each regular CrossFit class delivers fitness that is designed to be broad, general, and inclusive. In every workout, you will be presented with new fitness challenges and an ever-changing stimulus by incorporating many different activities and skills, such skipping, rowing, running, Olympic weight lifting, gymnastics, dumbbells, kettle bells, medicine balls, box jumps, rope climbs, tire flips, body weight movements, muscle ups, and more!

Our group classes are community-orientented, have tiered programming for beginners, intermediate, and advanced/competitive athletes, and focus on skill development, performance, and constant self-improvement under the supervision of a qualified coach.

35 Classes/Week
22 CrossFit Classes: High intensity strength and cardiovascular CrossFit training open to all levels of athletes. Programming is tiered for beginners, intermediate, and advanced/competitive athletes to ensure everyone gets the right level of challenge.
5 Open Gym Classes: Open gym time to choose your own workout to continue to develop your CrossFit skills and address weaknesses in performance.
3 Bootcamp Classes: 1-month long Bootcamp designed to introduce new members to CrossFit training principles.  Training takes place 3x/week.
2 Free Trial Classes: Non-members can try a CrossFit workout for FREE in a small group setting to see what a real CrossFit class is like before joining the gym. Advance registration is required for this class: http://www.crossfitlondon.ca/wp/getting-started/free-workout/
2 Power Hour Classes: Dedicated training times to practice the Olympic and power lifts under the supervision of an Olympic lifting coach.
1 Mobility Class: A dedicated hour each week to work on mobility, stretching, and recovery exercises with the guidance of a coach.

 

For those individuals who can’t commit to a long-term membership for work, family, or travel reasons, a 10-Pass or 25-Pass training card can be purchased that allows you to drop in for 10 or 25 regular classes any time at your convenience. Pay-Per-Use Passes expire one year after purchase. This option is only available for those who have successfully completed a Bootcamp, a 1-Day Intro session, or three personal training sessions.

Sep 14

Like CrossFit London on Facebook

This article was posted in: Blogs

If you aren’t already part of our Facebook group, go “LIKE” CrossFit Londononline right now, as well as our nutrition page NutritionRx!

There’s plenty of cool CrossFit workout pictures to look at, funny blog posts to skim, and insightful CrossFit articles to read as you troll through the content at home.  Our CrossFit London Facebook page is where a lot of our community and social interaction outside of training at the gym grows, and where we post important updates about upcoming events.

Interested in trying a FREE WORKOUT at CrossFit London?  Sign up here: Try a Free Class

Sep 2

Getting Started at CrossFit London

This article was posted in: Blogs

If you aren’t already part of our Facebook group, don’t forget to “LIKE” CrossFit London online, as well as our nutrition page NutritionRx!

 


Our FREE WORKOUT session is a complimentary training session at CrossFit London for adults 18 years or older of all ability levels. At this session you will have the opportunity to work with a certified CrossFit coach in a small-group setting and try a regular CrossFit workout at no charge. Our FREE WORKOUT sessions are by appointment only and take place each week on Wednesdays (8-9 am) and Thursdays (7-8 pm). Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/free-workout/

To join CrossFit London regular CrossFit classes you must complete ONE of the following:


($125)
Each month, CrossFit London holds a 4-week Bootcamp that incorporates the exercise principles of CrossFit into fun and challenging high-intensity workouts designed to get you real results. Class size is limited to 10 people to ensure personal coaching for each participant. Bootcamp takes place on Mondays, Wednesdays, and Fridays from 6-7 am. Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/bootcamp/

 

($85)
CrossFit London also offers a One Day Intro session, which teaches the fundamental CrossFit movements, Olympic weight lifting, mobility, and recovery exercises under the supervision of a certified CrossFit coach. Designed with the beginner in mind, our goal is to help you feel more comfortable doing CrossFit with us or on your own. Our One Day Intro sessions are typically held 1x/month on a Saturday from 1-5 pm. Reserve your spot online: http://www.crossfitlondon.ca/wp/getting-started/1dayintro/

 


($65-75/hr based on coach’s experience)
Completion of at least three (1-hour) personal training sessions with a CrossFit coach is required before joining regular CrossFit classes. Personal training can be done individually or with a small group (2-4 people) for the same hourly rate, and appointment times are flexible. To book an appointment email: info@crossfitlondon.ca

 

Once you have completed our CrossFit London Bootcamp OR One Day Intro OR 3 personal training sessions, you have achieved the basic skill level required to jump into our regular CrossFit classes.

 


Regular classes are held six days per week (see schedule) and are based on the CrossFit prescription of constantly varied, high-intensity, functional movement.  We offer 22 Regular CrossFit classes, 2 Power Hour classes, 1 Mobility class, and 5 Open Gym classes each week. As a bonus, we DO NOT require you sign up for your workout time in advance and you have the flexibility to drop into any class time you wish week to week.

Each regular CrossFit class delivers fitness that is designed to be broad, general, and inclusive. In every workout, you will be presented with new fitness challenges and an ever-changing stimulus by incorporating many different activities and skills, such skipping, rowing, running, Olympic weight lifting, gymnastics, dumbbells, kettle bells, medicine balls, box jumps, rope climbs, tire flips, body weight movements, muscle ups, and more!

Our group classes are community-orientented, have tiered programming for beginners, intermediate, and advanced/competitive athletes, and focus on skill development, performance, and constant self-improvement under the supervision of a qualified coach.

35 Classes/Week
22 CrossFit Classes: High intensity strength and cardiovascular CrossFit training open to all levels of athletes. Programming is tiered for beginners, intermediate, and advanced/competitive athletes to ensure everyone gets the right level of challenge.
5 Open Gym Classes: Open gym time to choose your own workout to continue to develop your CrossFit skills and address weaknesses in performance.
3 Bootcamp Classes: 1-month long Bootcamp designed to introduce new members to CrossFit training principles.  Training takes place 3x/week.
2 Free Trial Classes: Non-members can try a CrossFit workout for FREE in a small group setting to see what a real CrossFit class is like before joining the gym. Advance registration is required for this class: http://www.crossfitlondon.ca/wp/getting-started/free-workout/
2 Power Hour Classes: Dedicated training times to practice the Olympic and power lifts under the supervision of an Olympic lifting coach.
1 Mobility Class: A dedicated hour each week to work on mobility, stretching, and recovery exercises with the guidance of a coach.

 

For those individuals who can’t commit to a long-term membership for work, family, or travel reasons, a 10-Pass or 25-Pass training card can be purchased that allows you to drop in for 10 or 25 regular classes any time at your convenience. Pay-Per-Use Passes expire one year after purchase. This option is only available for those who have successfully completed a Bootcamp, a 1-Day Intro session, or three personal training sessions.

Aug 30

Labour Day Weekend

This article was posted in: Uncategorized

CrossFit London is closed this weekend for the holiday, but here are a couple workouts you can do on your own! We will be open again for regular scheduling on Tuesday September 2nd at 6AM.

Workout 1:

Run 1 mile (1600 meters) ,every minute on the minute do 6 burpees.
if burpees aren’t completed in
the minute, reduce reps 5,4, 3… and
finish the mile

Workout 2:

Pushups and Situps

10-20-30-40-30-20-10

Scale pushups as needed your first progression should be something you can do about 20 continuous reps of.

Record total time

Aug 29

Recovery is Key!

This article was posted in: Uncategorized

I had someone come to me with a problem, and I thought I would share my answers with everyone because it seems to be a common beginner’s mistake.

They told me that they had been coming to the gym for a while (and they have) and they noticed that other people that come about as often as them are making faster gains.

It would be easy to blame genetics but realistically it comes down to recovery if you are doing the same workout and putting in the same effort. (For arguments sake we will say it’s the same)

In this case we want to investigate recovery.  If you can recover faster you can work harder the next day!

Recovery can be broken down into a many categories but we will keep it simple (Sleep, Nutrition, Stress)

Sleep – treat yourself like a small child, and give yourself a bed time and bedtime routine.  Be strict and you will reap the benefits of recovering while sleeping.  Deprive yourself of sleep and you deprive yourself of recover (weekends included) Make your sleeping environment relaxing (no TV, computers, ambient light sources etc…)

Nutrition – Many beginners or people that want to lean out will make the mistake of not eating enough food, slowing down their metabolism and slowing the recovery process.  Gaining some lean muscle will help decrease fat as your resting metabolism raises and makes it easier to burn that extra fat.  I do recommend a protein shake post workout to decrease muscle soreness, replenish the muscles as soon as possible, and decrease hunger because protein helps with fullness. Fish oil is also a great helper to improve lung power and decrease soreness and it improves oxygen uptake and increases circulation.

Stress – Different people are going to deal with stress different ways, but a simple way that you can try at home is as you sit at the table for dinner start the conversation with 3 things that you are grateful for.  The routine of framing things within the context of what you are grateful for will make you see more positive things as they happen.

*** Note

When you are choosing supplements make sure to choose the highest quality possible.  There are many to choose from and they all make great claims, if you’re not sure let an expert guide you.  You wouldn’t knowingly choose a workout that’s 25% less effective, so why choose a supplement that way.

I recommend a protein isolate made from New Zealand whey.  You are looking for something that should have 27g of protein per 30g scoop and should be low to no sugar, the ingredients list should be a very few items and all readable non-chemical names.

For people at the gym I recommend XPN ISO XTREM.

Fish oil can be taken anywhere from 2x/wk to daily depending on the desired goal.  Again there are many to choose from.  You want pharmaceutical grade fish oil they come in pills or oil form.  For oil form I would say you are at the right quality level when you exceed 750mg EPA, and 500DHA per 5ml (tsp) and you should look for a way to verify quality (ie www.purecheck.com)

For people at the gym I recommend NutraSea +D.

Now keep in mind when shopping for supplements they aren’t all made equal, I hear about coupon clipping moms buying stuff that I wouldn’t feed to my dog.  The brands I have chosen are for a reason, they provide an expiration date and lot number so you can see the tested values are true to what they say on the bottle, they are made responsibly and ethically.  They have a proper nutrition label and a short ingredients list and aren’t just trying to make the label read right.  They have no “extra” additives and are clean athlete safe.  They are decent tasting, lets be honest if it doesn’t taste OK it’s not going to get eaten.
See the below photo for an example of a proper nutrition label with your ideal ingredients.

Ask a coach or our onsite dietitian about how these things can be mixed in to your routine to maximize the hard work you’re already putting in.

Loading
  • test
  • Archives

    • 2014 (98)
    • 2013 (157)
    • 2012 (66)
    • 2011 (32)