2015 CrossFit Hackney Kick Ass Training Programme
Its time to start mixing things up a little at CrossFit Hackney. The training programme in 2014 was already kick ass and had loads of positive feedback. The 12 week mesocycles have been delivering ths results for our members and we plan to keep this format of a 7-day cycle. Not to brag, but CrossFit Hackney did manage to win the 2014 London Box Battles, so we must have been doing something right for a young box.
In 2015 we will be implementing kick ass +plus programming changes:
The CrossFit Hackney Fitness Test
SAY WHAT? We talked about doing this a while back, but never got round to implementing our own Hackney WOD. 2015 will see the introduction of the CrossFit Hackney Fitness test. This WOD has been designed to test stamina and endurance by selecting movements that are achievable for everyone. To be honest, I’m a little scared of doing this one myself. Its one of those WODS where you can just keep pushing yourself into that uncomfortable pain cave!
The aim of the fitness test is to record your scores and hopefully see progress as your fitness improves in 2015.
| Performance and Sport level athletes will perform: |
| For time: Row 500m 25 Burpees 15 Box Jumps 24/20inch 25 Burpees 15 KBS 32/24kg 25 Burpees 15 Wall Balls 9/7kg 10/9ft 25 Burpees 15 KB SDHP 32/24kg 500m Row |
| Functional athletes will perform |
| For time: Row 500m 20 Burpees 15 Box Jumps 24/20inch 20 Burpees 15 KBS 20/16kg 20 Burpees 15 Wall Balls 9/7kg 10/9′ 20 Burpees 15 KB SDHP 20/16kg 500m Row |
| Movement athletes will perform the same repetitions as the Functional level athletes. The load and box jump height will be optional for the individual ability. |
The WOM
The Workout Of the Month (WOM) is back, but in 2015 we will only be doing this puppy once a month, on the last day of each month. If the last day falls on a Monday, then this will be the day of the WOM. The details of this workout will not be posted on the blog. Yes, this will be a SECRET WOD! Expect to see some hero WODS and longer WODS on this day.
Competition WODS
As the “CrossFit cult” continues to take over the world <insert evil laugh here> there are more and more competitions appearing on the schedule. It’s always a plus to be able to do these WODS in a group to help motivate and drive each other to be our best. However, it can be a real headache trying to fit all of these WODS into the training programme.
With the exception of The CrossFit Open (scaled) and The London Box Battles, all other competition WODS will take place in the CrossFit Weapons classes on Sundays. If you have entered a competition and you would like us to programme the qualification WODS into the Weapons class please let us know ASAP.
2015 CrossFit Open
Unless you’ve been living under a rock you will know that CrossFit HQ is planning to release 2 versions of the CrossFit Open in 2015 (26th Feb – 30th March). There will be the normal CrossFit Open WODs for those aiming to go to the regionals, and there will also be a scaled version for everyone else.
Our aim is to run the scaled version of the CrossFit Open WODS in the normal classes. The CrossFit Open runs for 5 weeks and a new workout is published each Thursday. The scaled version of the WODS will be added to the CrossFit Hackney programming on the Saturday after the publication date. The CrossFit Open (non-scaled) version of the WODS will take place in the CrossFit Weapons classes on Sunday.
Weekly Benchmark or Previous Games WODs
Everyone loves a CrosssFit gilrl… I mean benchmark WOD of course!!
One of the great things about CrossFit, is its ability to measure fitness. The benchmark WODS and the previous CrossFit Open WODS are an excellent way to determine if your improving. Its always a wise idea to record your scores on these WODS as they will appear in the programming often. Our aim in 2015 is to do either a benchmark WOD or a previous CrossFit Games WOD each week.
Other than that, our kick ass training programme will remain awesome!!! Bring on the pain… Bring on the GAINZ… with #CrossFitHackney