Week 4 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Movement is a skill. What is a skill? A skill is a learned movement, produced by the motor cortex of the brain. Anything you learn in life is a skill such as: writing, eating, tying your shoe, running, jumping, throwing or lifting weights in the gym. Anything “athletic” is... [Read more]

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]

Week 3 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  A number of members took up the offer to have their “hair mineral and toxic analysis” test done at the London BioLab.  It was interesting to see that the majority had low levels of magnesium, including myself (and I’ve been supplementing with magnesium for years).  In past courses/lectures I’ve... [Read more]

  CrossFit Engineering (CF-Endurance)   Week 1 Week 2 Week 3 Week4 Week5 Monday Skill POSE Rowing POSE Rowing POSE Strength De: Power Clean + Push Press 12 min EMOM 2 Reps @70% ME: Bench Press 5 x 5 DE: Close Stance Squats 4 reps on the 12 min ME: Snatch Grip Deadlifts 5x 3 DE: Thrusters 4 reps EMOM ... [Read more]

Week 2 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Is it the excitement of a new Russian Squat Routine and Olympic phase that has the classes pumping, or is it the coverage of the CrossFit Games?  Either way its great to see the classes are full and everyone is enjoying the challenge of the new phase, again we... [Read more]

So far we have come a long way with great PB's coming in the major lifts. Although, could we be doing more to fuel and supplement those workouts? Providing a warm up to the body is crucial to prime the nervous system and the body to fire as many muscle fibres as possible. Not just be happy if the bar... [Read more]

Week 1 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Ding, Ding, Ding, Dong….  The personal best (PB) bell has been going crazy all week and social media comments regarding new personal records being set by so many of our members.  The 16-week Juggernaut phase has delivered some amazing results as some members have added a huge 10-30kg onto... [Read more]

The Russian Squat Routine (RSR) is typically a 6-week peaking cycle to help improve total squat weight. At the end of the 6 weeks of squatting many lifters can see a 5% increase on the bar.  Please make sure you read part1 and part2 of this blog post before reading on. There are a number of slightly different versions of... [Read more]

In the A Question of Strength? Part1 we talked about the importance of knowing your level of strength before starting the next phase of the CrossFit Hackney programme.  Following the correct programming will deliver maximise the progress you can achieve with the least amount of training time. Here is a breakdown of what to expect at each level: (more…)