What can you back squat? How much can you clean and jerk, or snatch? How long can you hold a freestanding handstand? How many muscle-ups can you do? We seem to spend a lot of time working on our big lifts in CrossFit, but the simple body weight exercise can get left behind.  Why… because they are hard work and... [Read more]

Week 11/12 Testing day has arrived in the form of a 5RM deadlift this week.  Its time to see if your training programme has helped improve your pulling strength.  Don't worry if you've not been doing regular deadlifts, if you;ve been doing a fair share of Olly lifting there is still a significant chance that your deadlift weights will increase.... [Read more]

Triathlete: Day 1: Swim - : Repeat :90s on, :60s off until form/pace deteriorates Day 2: Bike - : Repeat :90s on, :60s off until form/pace deteriorates Day 3: Run - : Repeat :90s on, :60s off until form/pace deteriorates Day 4: Swim -: 45:00 TT Day 5 : Bike -: 45:00 @ 80-85% Day 6: Run  -: 4 x 1M TTs, full... [Read more]

Week 10/12 Diane, Chealsea, and Mary will be joing us this week at CrossFit Hackney.  A chance to put your training to the test and complete 3/12 of the CrossFit benchmark workouts planned for December.   Keeping a record – it rather easy to measure strength GAINZ, the number of repetitions you perform at what weight.  It can be a... [Read more]

Triathlete: Day 1: Swim - : Repeat 200m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates Day 3: Run - : Repeat 1200m, recover 3:00 until form/pace deteriorates Day 4: Swim -:Repeat (50m, recover 1:1; 25m, recover 1:1) until form/pace deteriorates Day 5 : Bike -: 10M TT Day 6: Run... [Read more]

Week 9/12 The final 4 weeks of the current phase commences this week.  We are going to be working towards  5RM's on the 3 main lifts (squat, deadlift, bench).  Follow the percentages on these lifts and stick to the programme that matches your current level 0f strength (this is based on the CrossFit Hackney levels).  Each member will get the... [Read more]

CrossFit Engineering classes are still a workout. We simply spend more time on the basics and get these right. If you are looking for some more time to spend on those tekkers get in and target those weaknesses. Please see the table below for wha the days will entail. For further info please read on. Skill Monday CrossFit Endurance Focus... [Read more]

Triathlete: Day 1: Swim - : Repeat 6:00 on, 4:00 off until form/pace deteriorates Day 2: Bike - : Repeat 6:00 on, 4:00 off until form/pace deteriorates Day 3: Run - : Repeat 6:00 on, 4:00 off until form/pace deteriorates Day 4: Swim -:Repeat 25m, recover :30 until form/pace deteriorates Day 5 : Bike -: Repeat 400m, recover :30 until form/pace deteriorates Day... [Read more]

Pistols would have to be one of the toughest bodyweight exercises in CrossFit, besides handstand push-ups and muscle-ups. Pistols, or one-legged squats, are a great demonstration of strength, coordination, balance, and flexibility. (more…)