CrossFit Infinity

Level 1 Crew CrossFit Central London Oct '10

2010-10-21T13:47:00.002+01:00

CrossFit Disco

2010-07-27T12:07:00.000+01:00

This rocks....

Paleophobia!

2010-05-23T17:16:00.000+01:00

A great article poached from the CrossFit LA Sweet Cheeks Nutrition Blog...

Have you been hiding bagels underneath your pillow lately? Is your Brita pitcher filled with milk? Do you sprinkle sugar on your scrambled eggs in the morning but pretend it's sea salt when someone asks? If you answered yes to any of these questions then you have ... PALEOPHOBIA!

Trying out a Paleo lifestyle is nothing to be afraid of. Here at HQ, we've devised a plan that breaks down Paleo eating into simple doable steps. Instead of going cold turkey on everything all at once (eeeep!), we'll be progressively phasing out one food group per week, which will gently ease us into this unfamiliar territory and land us in full on Paleo power mode for the entire last week of our challenge!

Here's an overview of the Sweet Cheeks strategy:

Week 1 NO SUGAR
No sugar?! No problem. We've all successfully completed the Sweet Cheeks no sugar challenges of the past! This week will be a piece of cake...cake! Errrr... you know what I mean.

Week 2 NO DAIRY
In addition to no sugar, we're tacking on dairy in week 2. Time to rinse out your Brita!

Week 3 NO GRAINS AND LEGUMES
This is the week s#@t gets serious! No sugar, no dairy, no grains and no legumes. Take a deep breath!! Relax, you can do it! Luckily you've been prepped by The Cheeks with our recent no grains challenge and already know how awesome you'll be feeling by the end of week 3.

Week 4 NO PROCESSED FOODS
Make it yourself! This is what you've been training for all these months with The Cheeks! We're so proud of how many of you have told us you are cooking now. Time to step up and prep up ... your foods that is!

Week 5 LIVING THE PALEO LIFESTYLE
You've now eliminated everything un-Paleo and put it into cruise control! This week you can just sit back and enjoy while reaping the many wonderful benefits of living the Paleo lifestyle.

See Cheekees? It's not so scary after all, is it? : )

WOD 3.5.10 8.45am

2010-05-03T09:59:00.000+01:00

Update

2010-04-21T21:16:00.000+01:00

Joe Beaven - Level 1 CrossFit Trainer

2010-03-30T22:17:00.000+01:00

Joe returned from his Level 1 Certification in Holland with certificate in hand. Joe has been one of the top FireBreathers at CrossFit Surrey since we opened. Great attitude, great workrate, great knowledge and now a great trainer.

Rotary 5k Fun Run

2010-03-30T15:27:00.000+01:00

Some pics from this great event! Congrats to Jack Arnold who won the whole thing, smashing his nearest rival by over a minute. Is CrossFit for runners? Jack's 18.06 5k says YES I think!

Overhead Squats anyone?

2010-03-25T10:18:00.000Z

Sunday PM

2010-03-21T17:02:00.002Z

Great session.....

Saturday Am Group

2010-03-20T12:42:00.000Z

Good effort this morning in general.....apart from the 'negotiators'! You know who you are!

Friday 8.45 & 9.15am Crew

2010-03-19T14:22:00.000Z

Great effort everyone....

That is one fit looking coach.....: )

Friday 6.30am Crew

2010-03-19T07:03:00.000Z

Great effort everyone....

Basic Movement?

2010-03-18T21:21:00.002Z

It may look easy but there is a lot to get right...

Thursday Night Crew

2010-03-18T21:11:00.000Z

Some awesome performances tonight......especially Harv who tackled full 'Murph'.

Thursday Morning 8.45 & 9.15am Crew

2010-03-18T10:07:00.000Z

Another group tackle the joys of 'Murph'...................... Great work by everyone!

Is CrossFit for Runners?

2010-03-17T21:33:00.000Z

Great post from Catalyst Athletics....

http://www.catalystgym.com/2008/11/is-crossfit-for-runners.html

Enjoy the read!

Wednesday Night Group

2010-03-17T21:29:00.000Z

Great effort from the Wednesday night group......some tackled Murph other Overhead Squats, Knees to Elbows and Back Extensions. Great job all round by everyone.

P.S. Kat also managed 8 kipping pulls in a row tonight! Outstanding work!

Early Morning Crew

2010-03-17T17:10:00.000Z

Just want to put a huge shout out to the 6.30am crew who tackled 1/2 Murph this morning:

Half mile run
50 pull ups
100 press ups
150 squats
Half mile run

Mark Young setting the benchmark time...wonder who will beat it tonight?

Need Motivation?

2010-03-17T17:01:00.000Z

Possibly THE BEST CrossFit video ever!

Simple and Sensible Nutrition Advice

2010-03-17T16:52:00.001Z

World Class Fitness in 100 Words

2010-03-17T16:48:00.000Z

It's as simple as this.....

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Morning classes 13th and 14th January

2010-01-07T20:42:00.000Z

We will be away on Wednesday 13th and Thursday 14th Jan. Morning classes (6:30am and 9am) are cancelled. All evening classes are being covered by Joe and will run as usual.

Hope you are all having fun in the snow!

Sophie and Steve

New Web Site goes live

2009-07-29T11:38:00.000+01:00

www.crossfitsurrey.co.uk

Today's class

2009-07-18T12:22:00.002+01:00

Here are some pics of today's session...

Come and join us...

2009-06-06T12:41:00.003+01:00

Video from our Thrusterthon

2009-04-09T13:38:00.005+01:00

First Elements Course

2009-03-29T16:21:00.003+01:00

Well done to everyone who attended the first CrossFit Surrey Elements Course....

2009-03-08T21:12:00.002Z

Join in our "Thrustathon"on Red Nose Day

Friday 13th March 6pm

!!!Team Thrusters!!!

Bring family and friends to cheer us on and some loose change to donate to Comic Relief

Class Time Changes...

2008-12-30T22:29:00.000Z

Please check the new timetable.....

Liv's Improvement

2008-12-18T22:40:00.000Z

10 in a row....

Vikki's Improvement

2008-12-18T21:58:00.000Z

3 months ago not one pull up.....now look at her....Well done Vikki, Great Effort!

XMAS Training Times

2008-12-18T15:18:00.001Z

No Training on...

24th, 25th & 26th Dec and 1st Jan....

No class Sunday 2nd November - Sorry!

2008-11-01T21:08:00.000Z

Tonight's class

2008-10-06T22:37:00.000+01:00

Tying on some weights for the 1 rep max weighted pull ups

Book a slot.....

2008-10-01T21:38:00.000+01:00

Due to the increased demand for sessions there is now a booking scheme available .......
Please reserve a slot by signing up on the club whiteboard, classes can be booked a week in advance.
More sessions will be added should demand continue to increase.
Thanks,

Steve

4 weeks?

2008-09-29T22:18:00.000+01:00

4 weeks ago she arrived at CrossFit saying she would never be able to do a single pull up......now look at her....

The best video ever?

2008-09-28T20:58:00.000+01:00

Check it out...

http://www.youtube.com/watch?v=iavq_y20thc

CrossFit Overhead Squat Challenge

2008-09-28T20:29:00.000+01:00

This poor guy just didn't know who he was going up against...

What is CrossFit?

2008-09-28T20:00:00.000+01:00

The Muscle Up

2008-09-28T19:50:00.000+01:00

The muscle up is our ultimate body weight exercise....
Oli Arnold has 10 consecutive and 3 others have now hit their first muscle ups. Check out this video from CrossFit Vancouver.

The new rope web....

2008-08-20T11:21:00.000+01:00

New Pics

2008-08-10T17:58:00.001+01:00

Tricep failure...

2008-07-17T21:47:00.000+01:00

Working the Bar...

2008-07-16T21:50:00.000+01:00

Great quotes from Mark Rippetoe

2008-06-28T13:24:00.000+01:00

"With that in mind, and counter to the conventional industry wisdom, here are some more unfortunate truths:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."

Day to Day life is never dull here....

2008-06-28T12:17:00.000+01:00

Day to day life is never dull at CF Surrey...

CrossFit Costa Blanca Spain

2008-06-22T21:14:00.000+01:00

Oli Muscle Up King

2008-06-16T22:53:00.000+01:00

Some pics from class....

2008-06-11T17:30:00.001+01:00

CrossFit Timetable

2008-05-17T09:48:00.000+01:00

Monday 7 - 8pm
Tuesday 6 - 7pm
Wednesday 8-9pm
Thursday 6 - 7pm
Friday - 6.00 - 7.00pm
Saturday 11 - 12pm
Sunday 3 - 4pm

Saturday 10th May

2008-05-10T12:51:00.001+01:00

Surrey's Youngest CrossFitter?

2008-05-10T12:34:00.001+01:00

And so it begins...

2008-05-10T00:03:00.000+01:00

Ladies' Kit

2008-04-23T19:25:00.001+01:00

Update - Space and Kit

2008-04-23T18:33:00.000+01:00

Great Article from CrossFit Atlanta Facebook Group

2008-04-13T18:30:00.000+01:00

In gyms and health clubs throughout the world, the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-30 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness.

At CrossFit we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We’ve replaced the lateral raise with push-presses, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distance. Why? Because compound and functional movements and high-intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.

Startlingly, this is not a matter of opinion, but solid irrefutable scientific fact — and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports.

CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who haven’t access to current technologies, research, and coaching methods.

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. As such CrossFit is a General Physical Preparation (GPP) program. CrossFit rejects the notion that fitness is defined narrowly by the ability run at a slow pace for extended periods and we reject the notion that jogging is a path to health and fitness.

CrossFit Atlanta is a licensed affiliate of Crossfit and is a community of men and women of all ages and abilities. It includes business executives, housewives, firemen, elite athletes, children & grandparents, who share the experience of exercising with the most effective overall fitness regimen in existence. CrossFit is the preferred GPP protocol for many champion martial artists and elite military and police units, but the efficacy of CrossFit transcends all levels of age and ability. CrossFit is functional fitness that guarantees incredible results. The workouts are short, with intensity scaled to age and levels of fitness. Most people are dubious that such short workouts can produce such incredible results. Try it and you will believe.

Workout of the Days

2008-04-13T18:29:00.000+01:00

For all future WODs please visit:

www.crossfit.com

April 10th 2008

2008-04-10T07:33:00.001+01:00

Thursday 080410

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080210.

April 9th 2008

2008-04-09T08:38:00.000+01:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 061101.

April 8th 2008

2008-04-08T08:55:00.000+01:00

Tuesday 080428

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080225.

April 7th 2008

2008-04-07T08:20:00.000+01:00

REST DAY

April 6th 2008 Death by Pull Up

2008-04-06T13:13:00.000+01:00

Sunday 080406

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 080113

April 5th 2008

2008-04-05T09:23:00.000+01:00

Saturday 080405

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080127.

April 4th 2008

2008-04-04T09:00:00.001+01:00

Friday 080404

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 041129.

April 3rd 2008

2008-04-03T11:47:00.001+01:00

REST DAY

Enjoy......

Almost ready......

2008-04-02T14:11:00.000+01:00

April 2nd 2008

2008-04-02T14:02:00.000+01:00

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 070902.

April 1st 2008

2008-04-01T08:20:00.000+01:00

Tuesday 080401

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Before.....

2008-03-31T22:14:00.000+01:00

After pics are coming soon.......

March 31st 2008

2008-03-31T11:29:00.000+01:00

Monday 080331

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080214.

March 30th 2008

2008-03-30T16:52:00.001+01:00

REST DAY

CrossFit Baghdad International Airport

2008-03-30T16:49:00.001+01:00

March 29th 2008

2008-03-30T16:43:00.000+01:00

Saturday 080329

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080319.