Jul 28

Civic Holiday Long Weekend

This article was posted in: Uncategorized

Just a reminder that this weekend CrossFit London will be closed for the Civic Holiday!

We will be open again Tuesday August 5th at 6AM for bootcamp and 7AM for regular class scheduling. Remember, you can always check out the up-to-date schedule here.

Jul 25

Kettlebell Swing Repost

This article was posted in: Uncategorized

From my blog in 2007

The foundational movement of kettlebell training, is the swing. It often gets bypassed as athletes move towards more advanced movements like the snatch. The problem is you are progressing without your foundation in place. (This is a basic Crossfit concept to master the basics before wasting efforts with the advanced) Learning to swing properly will make your snatches and all your other kettlebell drills better. So here are three easy to implement tips that will accelerate your progress on the swings.

Tip #1 — Connect the arms to the body.

Stand straight and tall like you have just finished the swing and hold your arms out in front of you — now bring the arms down to connect to the body — you will find your arms pinned to your rib cage (tight to the body on the ribs not the chest). Leave your arms there and push the hips back like you are catching the kettlebell at the bottom of the swing. Then extend your hips but leave the arms connected until the hips finish — then allow the hips to bump the kettlebell off the body. Then repeat the sequence.

Tip #2 — You hike the kettlebell at the bottom of the swing.

If you have connected the arms to the body then hiking the kettlebell will come very naturally. On the descent with the kettlebell do not let it pull out away from you — connect the arm(s) to the body and “hike” the kettlebell behind you high and tight in the groin (don’t over do it for obvious reasons).

Tip #3 — The hips lead the race.

Once you have connected the arms to the body and hike passed the kettlebell, you begin the swing again by extending the hips. Obvious right? However, you should finish the hip snap long before the kettlebell reaches the top of its swing. Once the kettlebell is descending again and you are reconnecting the arms to the body it is the hips that push back first. The knees do not bend down first. Push the hips back first — the knees will bend as a result of the hips moving. So the hips lead the race to the top of the swing and they lead the race to the catch at the bottom of the swing.

Implement these tips on two-arm and one arm swings and you will gain noticeable power and coordination with the swing. Then after practicing the swing use these same tips on your snatches and you will find the kettlebell floating to the top easier than ever.

 

Jul 12

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

Jul 11

PHOTOS: 2014 Training at CrossFit London

This article was posted in: Blogs

Our 2014 Training at CrossFit London photo album is updated on our Facebook page.

Click the link to see pictures of our gym members hard at work getting fitter and stronger. You’ll see that CrossFit really is for people of all shapes and sizes.  Our job as coaches is to help you scale each workout to hit the correct intensity level while SAFELY performing each movement with proper technique and range of motion.  Enjoy, and feel free to tag yourself or your friends if you made the photo album!

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If you’ve never done CrossFit before and are trolling our website, we recommend that you come in and try a FREE WORKOUT at CrossFit London!  We offer free introductory classes every Wednesday morning (8:00-9:00am) and Thursday evening (7:00-8:00pm). Sign up here: Try a Free Class

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!

Jul 9

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, 3/week)
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/

($99, 2/week)
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 12 people to ensure personal coaching for each participant. Bootcamp takes place on Tuesday’s and Thursday’s from 10-11 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.

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