Crossfit is for everyone, but especially women. Today massive strides have been made in raising the career glass ceiling and pay discriminations that women suffer, but many women are yet to liberate themselves from the nonsense that the fitness industry expects of them. For some reason, cultural expectation dictates that being a woman means you should be a weakling.
We think you need to be tough enough to haul yourself out of trouble, drag your unconscious partner out of a burning building - and if need be - pick up your 5 year old and run with them to hospital .
Obviously Im going to say "join Crossfit London" but thats a big step.
Perhaps your 1st step should be to come to this fabulous women only event. Wonderbar-strength training course for women starts 7july. book now
Spread the word to the women in your life!Due to the tremendous success of our first WonderBar! back in May, we've decided to roll it out again - and this time make it part of a fantastic 3 masterclass course covering all the strength moves a girl could ever need.
In women's never-ending quest to get toned, sleek and sexy, Crossfit London has news for you. Strong is the new black! I don't mean bulky - strength moves develop beautiful toned muscle. And muscle burns fat - 'nuff said. So put down those pink dumbells and pick up that bar!
In our 3-hour hands-on masterclasses for women, WonderBar! you'll be guided safely through the strength moves that ultimately turn you into a strong, fit chick!. These classes will suit beginners, up to those hoping to improve their technique. All ages and abilities welcome.
Over 3 workshops, the WonderBar! team will teach you, from scratch, all these fantastic, effective strength moves (using all the scaling and assistance needed):
WonderBar! ONE: Saturday 7 July, 2-5pm
Deadlift, Overhead press, Back squat, Pull-ups (NB: this is a repeat of the original WonderBar!)
WonderBar! TWO: Saturday 15 September, 2-5pm
Front squat, Overhead squat, Push-press, Kettlebell swing, Ring Dips
WonderBar! THREE: Saturday 20 October, 2-5pm
The Olympic lifts: the snatch, the clean-and-jerk
Heads up! WonderBar! ONE and TWO are stand-alone workshops: you can do one or the other, whatever you fancy. But you will need to have completed BOTH to qualify for entry to WonderBar! THREE
As always, the seminars are run by a team of qualified women of experience, passion and boundless enthusiasm for fitness, in a friendly, fun and supportive atmosphere.
What's not to like?
So get down to Crossfit London, ladies, and let's get lifting!
CROSSFIT LONDON WOMEN BEGINNERS
To get genuinely fit, click on the get started button at www.crossfitlondonuk.com
Our beginners sessions are still mixed sessions, but as its 'just learning" everyone seems to get on without biting and scratching each other.
To be clear though, you do need to have completed our beginners sessions to attend these classes You can do these in a mixed, or on a 121 basis.
What is Crossfit London?
It's a unique city class based on the successful Crossfit regime, that shuns most of the silly machines and the aerobically-based dance classes that you find in leisure centres
In 100 words, to be genuinely fit
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.
The purpose of Crossfit London is to make the Crossfit 100 words, mean something to you.
At our classes , we will get you through the basics of an exercise system that literally stamps over anything else you may care to try. Irrespective of your current fitness levels, it will make you as sleek, fast and strong as your genetics allow.
We also deploy anything that will help our training, such as kettlebells , olympic weight lifting, sprints, pull ups..........
The really great women-friendly thing about "Crossfit London" is the central training philosophy of 1 technique, 2 consistency, then 3 intensity.
Sorry! Women deadlifting! And using weights! Are you mad?
This is one of the great weight loss secrets: aerobics/jogging and prancing around a dance studio at low intensity but for an extended time, is the worst thing you can do. It merely runs your body down and eats your muscles. Weight training adds tone, and the muscle you need to eat up your excess fat stores.
I also find that women love the technical challenge of lifting weights, and the sense of strength and independence it gives them.(Gosh, that sounds patronising, but it's really not)
That said, lifting weights is only part of the programme: the real excitement comes with the pure variation of stuff that you do.
But I'll turn into one of those grotesque body builders!
No you won't. Women lack certain body chemicals which make male muscle bulk up. Our type of training makes you stronger, toned and sleek.
But my personal trainer says that aerobics are crucial!
Aerobic capacity can be important, but there are much better ways of building your aerobic base than by boring yourself to death with endless miles of road work or knee- destroying jogging.
This looks very advanced and tough. I've never trained like this before - won't I feel awkward?
Every class is a lesson, plus a mini workout. We assume you don't have any of the skills yet, and will teach you them all. You get to join our classes by doing 3 beginnes sesions that should give you most of the basics . Also, every workout is scaled to your ability.
Sorry, I just re-read the 100 words!!! Pull-ups, presses to handstands!!! Are you suggesting that women come to your class and learn how to pull-up and do handstands and handstand push-ups?
Eventually, yes. that's the target, but these are skills you need to learn and work up to slowly. We have all the teaching progressions to help you get these skills (over time of course). That said, not everyone can do everything.
Will this class be full of stick-insect 18 year old girls?
I'm sure there will be some, but the bulk of our trainees tend to be 28 to 55, "normal" people ( normal means... single, mums, grannies, gay and straight... whatever). Crossfit London is achingly PC in an "unusual way". You'll see what we mean
Will there be lots of pelvic floor work and gentle jogging ?
If you are stuck at the bus stop, by all means squeeze your pelvic floor as if you are having a wee and stopping half way through. But remember that most women who suffer from a "poor floor" are actually suffering from "core" weakness: the pelvic floor area is at the bottom of a abdominal box: all of which needs to be trained. We will train you to have a strong effective and functional (and sexy) midsection
Having said that, this is a regime that will be amended to your individual needs:
As to the gentle jogging.... er, probably not. (unless you are just out of rehab)... but as always, we take you at your current fitness level and work from there.
The Crossfit London HQ
and training venue is
for more details