What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m on 1:00 until form/pace deteriorates Day 2: Bike - : Repeat 1k, spin/recover 1:00 until form/pace deteriorates Day 3: Run - : Repeat 400m, recover 1:00 until form/pace Day 4: Swim -: 800m @ 85% 500m TT pace Day 5 : Bike -: Repeat 5k, spin/recover 5:00, until form/pace deteriorates Day 6: Run  -: 5k @ 85% 5k TT pace  ... [Read more]

Monday 12/04/2014 Warm-up 3 Rounds of:15,10,5Burpees KBS   Strength CrossFit Athlete A-1 Back Squat  1 1/4 (bottom), 5 x 6-8, rest :60secA-2 Back Extensions 4x 12-15, rest :90sec CrossFit CrossFit Endurance A. DE: 3reps EMOM for 10minutes @50-60% CrossFit Rookie A-1.Back Squats (no 1/4 rep),  3 x 12-15, rest :60secA-2 Band Pull-throughs 3 x 12-15, 30x0, rest :90sec Capacity CrossFit... [Read more]

So you want to do kipping pull-ups?  Really?  Yes,  they look cool and they are the most efficient way to bust out high reps of pull-ups.  However, they are a fast track to shoulder injury and you need to earn the right to do them.  So how do you get you license to kip? If your wondering why you need... [Read more]

Triathlete: Day 1: Swim - : Repeat 25m, recover :60s until form/pace deteriorates Day 2: Bike - : Repeat 400m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 100m, recover :60s until form/pace deteriorates Day 4: Swim -: 1.5k TT Day 5 : Bike -: 40k Run TT Day 6: Run  -: 10k TT   Runner: Day 1: Repeat 100m, recover :60s until form/pace deteriorates Day 2: Repeat... [Read more]

How many strict pull-ups can you do? How can you improve your numbers? Can you do kipping pull-ups, if so how many? Should you be doing them? How efficient are you at kipping pull-ups? Can you butterfly? How many butterfly pull-ups can you do? So much to learn, practice and improve. Whats the best bang for your buck exercises you... [Read more]

Monday 05/04/2014 Warm-up 3 Rounds no for time:10 Air Squats10 Prisoner Jumps10 KBS (snappy hips and knees) 2 rounds: 8reps Back Squat (start with empty bar and increase weight each set)   Strength CrossFit Athlete A-1 Isometric Back Squat @55-65%, 4 x 8-10,32x0, rest :60sec A-2 Back Extensions 4x 10-12, 31x0, rest :90sec CrossFit CrossFit Endurance A. ME: 2RM Back... [Read more]