Weekend at Capital Crossfit

Pushmore-mons let me introduce you to Capital Crossfit. This is one of London's crossfit gyms. Here is the workout we did;

WOD "Capital Crossfit"

Do as many reps as possible at each station. Spend 3 minutes at each station and 1 minute rest between stations. Each rep counts as one point.

KB swing @ 8kg
DB swing @ 8kg
Weighted walking lunges @ 8kg per hand
20m Sprints (every 20m is 5 points)
Turkish Get-Ups (TGU)
Pull ups and/or Ring dips (Mix it up anyway you like)
Push ups
Bench press @ 30kg/40kg
Row 600m (Do not count reps for this. Just complete the 600m)
Sit ups

Total points 602


How is it compared to Pushmore?

• The gym is very small (1/4 of pushmore size probably)
• Has more machines than Pushmore =)
• Very small group of people (8 usually)
• The trainer is buff
• The peoples forms are absolutely TERRIBLE (The trainer doesn't teach them correct form)

What Jason and myself noticed the most while doing the WOD was that the peoples forms were absolutely terrible. What was suppose to be KB swings looked like KB chops to me. The TGU were awful. They got up and down the wrong way and by the time they got up the KB was at chest level. Their pull ups were not full ranged, the push ups were done with a weak core and back so their body was not in good form. The bench press was not at chest level. The lunges were not done properly.

I felt like I should have told them or showed them how it should be done. It was killing me just watching them. The only reason I didn't say anything is because it is not my place to say so seeing as it was my first time there.

Anyway here are some photos of the place. Hope you al like it and let me know what you think =)

Upon arrival a Proton saga was there to greet us

Welcome to Personal training studios

AKA Capital Crossfit

Paul (the trainer)

Spar-tans after dominating the WOD