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CrossFit Gym In Clapham London  Community | Coaching | Facilities πŸ“Έ@knowjack


Throwing it back to earlier this year, when Shapesmiths tribe member @joshua_wait was part of a huge 20 team entry to @infernoracing ... Now @crossfit_shapesmiths are staring down the barrel of a 22 team+ entry to the @superhuman_events Throwdown in Bristol. Thanks to all who have signed up so far! Blows us away how involved everyone is getting in all aspects of the CrossFit community.

#shapesmithsmade #shapesmiths #crossfit #london #shapesmithstribe #Brizzle

Kids CrossFit Birthday Party πŸŽ‰ 🎈 #thefuture ・・・
Thank you to @crossfit_shapesmiths for being the best venue in the world for the little ones 7th bday party!!! @efaburkecf for coaching the kids in the best Crossfit kids birthday party!! Amazing turn out loads of skills learnt, kids loved the birthday WOD!
It would not have been possible for such an awesome day without the team @crossfit_shapesmiths @efaburkecf @leesteggles @richard_t_dean @brettimoose
I even took some of the mums and dads through a lovely little engine WOD!!!
#kids #crossfit #crossfitkids #training #skills #party #skills #weightlifting #thrusters #burpees #pullups #cleans #gymnastics #sprints #wallballs #snatch #squat
#Repost @evelyn_es

We're looking forward to a great week of WODs @crossfit_shapesmiths

Cleans and Double Unders on the menu tomorrow.
..................... 11-09-2017

Squat Clean (10mins)
The aim is to utilise this time to drill efficient movement, not lift a PB. If you get the coach go ahead lift 10-20kgs heavier than what you will use in the workout.

Metcon (3 Rounds for reps)
3 x 4min

30 Double Unders
10 Squat Cleans 60/40kg
AMRAP GTOH with Disc 20/15kg

Rest 4 mins between rounds.

For the first 30 seconds of the rest perform the number of squats you established in the warm up. The purpose of this is to help clear the fatigue you just accumulated.

The intent here is to work hard in the DUs and Cleans then hit the same number of GTOH each round. In other words, PACING

#shapesmithsmade #crossfit #london #shapesmiths #community #coaching #fitness #health

Such amazing progress from @emmahughes86 😍
A year ago to the day I had my first session at @crossfit_shapesmiths, where an extraordinarily patient @efaburkecf got me to deadlift. I just about managed 18kg. Tonight, I did 80kg - which just goes to show what coaches who never give up on you, training pals who cheer you on and a weightlifting belt that makes you look like an overstuffed suitcase can do. Thank you, Shapesmiths - here's to the next 12 months of face-pulling πŸ‹οΈβ€β™€οΈ #Repost

We are super proud of our top lad @jonathanjandrew βœ‚οΈ Who won the @creativeheadmag 'Most Wanted' male grooming specialist award last night! πŸ₯‡
Absolute πŸ”«

#shapesmithscommunity #crossfithair #βœ‚οΈ#haircut

Another @tribalclash shout out to Shapesmiths superstar ⭐️ @philippagoodall who is putting in a shift with our mates @teamwhateverittakes
Go Fips!!! πŸ„πŸ½β€β™€οΈβœŒπŸ»πŸ‡¬πŸ‡§ #crossfit #sup #shapesmithsmade #fwends #😍 πŸ“Έ @joshuabond_

Team Shapesmiths are paddling, swimming, lifting and climbing their way across the weekend @tribalclash πŸ„πŸΌπŸ„πŸ½β€β™€οΈ From everyone at Shapesmiths, GO TEAM GO! Keep enjoying the fitness!! 😍

So international this morning πŸ‡¬πŸ‡§xπŸ‡ΊπŸ‡Έ Throwback to last week. Lovely having @okeefmr stop by for the WOD with @samwitlondon @ph_nutrition & @leesteggles πŸ‹
#shapesmithsmade #okeefeisoneofus #shapesmithsfamily #homeawayfromhome #crossfit

We loved having you drop in Kelly! ❀️ #Repost @kellybuckband_ ・・・
You already know I had to befriend the closest Crossfit Box. I had to come the day the WOD was named "Mental Toughness" πŸ˜…πŸ’ͺ🏼 #crossfitshapesmiths #crossfitcommunity

Huge ❀️ to Shapesmiths family member @healthy.dentist Neil Mason! πŸ€“ Neil completed a huge milestone this past weekend. The Ironman 70.3! βœ… The "70.3" refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim 🏊🏽 , a 56-mile (90 km) bike 🚴🏻 ride, and a 13.1-mile (21.1 km) run πŸƒπŸΌ We're all super proud of you brother!! Thanks to @drnavi_s for the snaps πŸ“Έ

Base of the pyramid πŸ”Ί

#Repost from our very own @ph_nutrition
Should you weigh your food?
Trying to keep this short :) In our opinion weighing every meal is not sustainable for many people. However understanding the calorie load and macronutrient levels in the meals you eat is crucial if you want to make long term progress.
People that don't understand are the ones who are constantly "dieting".
Our advice is to start with the meals you eat regularly. Weigh and track to see the macronutrient ratios in that meal. Adjust based on your daily target.
We all tend to eat the same meals so knowing that your "healthy porridge" actually contains 750 calories and 80g of carbs may be a factor in you not achieving your goals.
So you don't have to track every meal but do a few and get an understanding of portion sizes.
#toomuchpeanutbutter #nutritionist #macros #nutritioncoaching #damnhowmanycaloriesinthat #phnutrition

This is everything.😍
#repost @stella.kamba
Colin and St-Ella πŸ˜ŠπŸ‘ super cheesy post but.. so refreshing to find people you can be TOTALLY yourself with.
#fwends #teamWallballers #districtl #districtl2018 #ella #stella

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