I seize any opportunity I have to talk with others about Crossfit Endurance (it’s amazing!), and this is no exception.  If I can keep your attention long enough, I’ll try to give you my story with this discipline that has put me successfully through 3 IMs – injury free, on less than 50% of the training time of most others,... [Read more]

At the start of the month StreTch took a look at goal setting for the New Year. Obviously, we think goals are pretty important, but there is definitely more than one way to think about them. Next up we have our man Tom. We though we would steal the post from his personal blog Taming Thumos and and give you... [Read more]

Warm-up 3 Rounds of: 8 Inverse Ring Rows 8 Ring Press-ups 16 Walking Lunges w/ toe touch (when stepping forward with the right leg the athlete will touch there right foot with their left hand) Gymnastics Day Kipping Practice If you have strict pull-ups: Perform 2 round of the following sequence: A. 10 Kipping Pull-ups rest :45sec B. 10 Kipping... [Read more]

Warm-up 3 Rounds of: 10 Weight Plate Deadlifts 10 Weight Plate Cleans 10 Weight Plate OHP Strength 20minutes to establish All Athlete A. 5RM Standing BB Military Press 30x0 rst:90 B. 5RM Strict Pull-up rst:90 If you can not perform a 5 strict pull-ups please test how much weight you can lower for a single rep with tempo of 10,0,0,0... [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: Week 1 - 27th - 2 Monday - Session 1 Tuesday session 1 Friday session 2 Week 2 3rd-9th Monday - Session 2 Tuesday session 2 Friday... [Read more]

Triathlete: Day 1: Swim - : Repeat 125m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 1k, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00 until form/pace deteriorates Day 4: Swim -: Repeat :30s on, :30s off until form/pace deteriorates Day 5 : Bike -: Repeat :30s on, :30s off until form/pace deteriorates Day 6: Run  -: 5k TT  ... [Read more]

Warm-up 3 Rounds of: 15 Russian KBS 5 Front Squats * Increase the weight on the bar with each round of Front Squats Strength All Athlete 15 minutes to establish your 5RM Front Squat 20x0 rst 1:30 with good form: Suggested reps and sets: 5x5 Capacity How many reps can you do in :60sec of each: Air Squat Push-Press SDHP... [Read more]

Warm-up 2 Rounds of: 10 Shoulder Passthroughs with Stick 10 Air Squats 10 OHS Tempo 5050 (check form and scale A. as appropriate) Strength All Athletes A. Squat Snatch 1from hang, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatchs and then an OHS to best depth with... [Read more]

Warm-up 3 Rounds of: 5 Hand Walkouts + Push-ups :30sec hold Elbow to Instep (each side) 5 SDLHP 5 Thrusters Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 2-3reps 10,0,x,0 Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance A. DE: 1rep EMOM CrossFit Rookie A. 4 x 8reps... [Read more]