Monday 14/04/2014 Warm-up All Athlete We all LOVE A BURPEE!!! Lets do 20 of them!!Can you do burpees with straight legs? If not, why not? Mob: Hamstring (coaches choice)Do another 20 burpees! Gymnastics CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie :30sec of work :30set rest for 3 rounds (18minutes) of:Gym Conditioning:Circuit 1: A. Dish to V-Up B. Hanging Shrugs (on... [Read more]

If you’re running the London marathon on Sunday or any marathon this year, a big question will be “what do I eat on race day?” (more…)

Triathlete: Day 1: Swim - : Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - : Repeat 1.5M, recover 2:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 2:00 until form/pace deteriorates Day 4: Swim -: Repeat 75m, recover :60s until form/pace deteriorates Day 5 : Bike -: Repeat 500m, recover :60s until form/pace deteriorates Day 6: Run  -: 8M TT   Runner: Day... [Read more]

Monday 07/04/2014 Warm-up All Athlete 2 Rounds of:10 BB RDL's 20/15kg 10 BB Bent Over Rows 20/15kg 10 BB Upright Rows (move hands together) 20/15kg 10 BB Push-Press 20/15kg- then -Tabata Bottom-to-Bottom Burpees (4rounds :20:10) Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A-1 Mid-Grip Flat Bench Press, 4x 8-10, 32x0, rest 90sec A-2 Bent-Over BB Row, Pronated Grip, 4x... [Read more]