With the weather finally warming up in the UK (fingers crossed) now is the perfect time to talk about the importance of hydration. We all know that good old H20 is essential to life; every system in the body needs it to function.  The human body constantly looses water through breathing, taking a piss, dropping the kids off, and sweating... [Read more]

 Taking it to the floor Over the last 3 weeks we have been taking a step-by-step approach to learning the snatch and improving lifting technique.  In week 1 we tested the OHS position and discussed the required strength and flexibility to achieve a respectable OHS.  In week 2 the third pull under the bar was broken down with the snatch... [Read more]

Triathlete: Day 1: Swim - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 2: Bike - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 3: Run - : Repeat 6:00 on, 3:00 off until form/pace deteriorates Day 4: Swim -:Repeat 25m, recover :30s until form/pace deteriorates Day 5 : Bike -: 15M @ 85% RPE Run Day 6: Run  -: 10k @ 85% RPE... [Read more]

Week 3/12 The 12 week program continues. Day  Focus Monday  Snatch Tuesday  Power Clean and Jerk Wednesday  Gymnastics midline stability, handstand work and shoulder position Thursday  Weeks 2-5: Improve your Front Squat Friday  Beach muscle Friday and Cindy Capacity (WOM) Saturday  CFA = Power Snatch and CleansAll other Athletes = Deadlift and Cleans Sunday  Gymnastics Ring work This week will... [Read more]

“Position, movement, speed, load.  Performing a correct movement from an incorrect position is impossible, because it is, by definition, a different movement, and the introduction of excessive speed or weight before the development of sound movement is counterproductive, because again, we’re simply practicing an incorrect movement.” (Greg Everett, Olympic Weightlifting, A Complete Guide for Athletes & Coaches) (more…)

Come to think we are encroaching on one year. This Phase 10 will be about the volume again. There has been some massive gains from the guys attending Barbell Club. If we are looking to make further improvements we should be looking at nutrient timing around the workouts. These should be aimed at prepping for the workout but also recovering... [Read more]

Triathlete: Day 1: Swim - :  Repeat 250m, recover 2:30 until form/pace deteriorates Day 2: Bike - : Repeat 2500m, recover 2:30 until form/pace deteriorates Day 3: Run - : 2 x 2M, Recover 4:00 between efforts Day 4: Swim -: 2 x 800m TT, Recover 4:00 between efforts Day 5 : Bike -: 2 x 10k TT, Recover 4:00 between efforts Day 6: Run  -: 8M @ 80%... [Read more]

Week 2/12 The 12 week program will continue to follow the same structure as week one.  Note the percentage have increased this week on the weight.  CrossFit Athletes should continue to record their weights and follow the percentages.  All other athletes should aim to add more weight to the bar than last week. Gradual progression's will lead to improved results.... [Read more]

In week 1 of snatch skills,  we looked at the overhead squat (the receiving position of the snatch).  The aim of this session was to point out flexibility elements and strength elements that each participant should work on to improve their OHS position. The full snatch is one of the most complicated movements in all of sports. An athlete has... [Read more]