Today (28/02/2014) I did the CrossFit Open 14.1 workout and thought I would share my tips and thoughts: (more…)

Warm-up 3 Rounds of: 10 Hollow Rocks 10 Press-ups 10 Strict Press with BB 10 Ring Rows Shoulder mobility with lacrosse ball (spend 2mins on each shoulder) Strength All Athlete 20min to establish both: - 2RM Push-Press - 2RM Pull-up** * Start light and slowly increase weight ** If you can not do pull-ups you need to do 1rep with... [Read more]

Warm-up 10 Press-ups 10 Walking Lunges 10 Sheena Press-ups 10 Walking Lunges 5 Wall Walks 10 Squat Jumps 5 Kipping HeSPU 10 Squat Jumps 5 Strict HeSPU Strength All Athlete A. 20minutes to establish a 2RM Deadlift with good form * Start light and build up to max weight Capacity EMOM for 12 minutes even min: 3 Deadlifts @ 70%... [Read more]

Warm-up Burgener Warm up (CFA use bar, All other Athletes use stick) Strength CrossFit Athlete A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit and CrossFit Endurance A. On the 2 minutes perform: 1 x (Power Snatch +... [Read more]

Warm-up Jumping Mechanics 2 Rounds of: 10 Box Jumps 10 Vertical Jumps 10 Forward Bounds 10 Tuck Jumps Rest :30sec between each Strength CrossFit Athlete A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30x0 rst:90 A-2 Back Squat 6x 4,3,3,2,2,2 40x0 @85+% rst :90 CrossFit A-1 5x 5-6 @75-80% 1RM A-2 5x6-8 @65-73% 1RM CrossFit Endurance A. 12min to Find 2RM... [Read more]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: Barbell Club weeks 17-20  We will run the program as last time. Monday 24th and Tuesday 25th will both be lower body for those coming. Friday night... [Read more]

  Friday the 21st saw the inaugural Hackney Hustle. There was a great night had by all. The night was social and the crowd really got into the community spirit. Congratulations goes to all of the people who participated and bought great community spirit with them. For all those who didn't make it there will be a next time. Download... [Read more]

Warm-up 2 Min Max DU 3 Rounds: 5 Wall Balls 30 second pause in bottom Position on tension (do not relax in the bottom of the squat) Strength CrossFit Athlete A-1 L-Sit Ring Pull-ups 31x0 4x5-7 Rst :60sec A-2 Negative Press HeSPU against wall 4x6-8 (use deficit if possible) Rst :100 * when you fail the strict, kip and maintain... [Read more]

Triathlete: Day 1: Swim - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 2: Bike - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 3: Run - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 4: Swim -: 1400m TT Day 5 : Bike -:  Repeat 400m, recover 1:1 until form/pace deteriorates Day 6: Run  -: 10M @ 85% 8M TT pace   Runner: Day 1: Repeat 5:00on, 4:00off until... [Read more]