Team, Please be aware that I (StreTch) will be taking Heavy met-con this week.  I prefer to run Heavy Met-con as a “HEAVY” met-con class and hence there will be no scaling of movements or weights [other then what has been specified].  Please read the following blog post and take appropriate action is you’re unable to lift these weights or perform... [Read more]

Tuesday 17/11/2015 warm up for clean 10mins A. Clean Pulls. B. Muscle clean C. Power clean. D. Deep Power clean. E. Clean with a three second pause in the bottom position. (more…)

Week 2 of 10 Energy System Training COACHES COMMENT: The "concomitant trainer" A "concomitant trainer" is my way of labelling someone who thinks they should be doing more WODs when the CrossFit program is focused on building strength, or on the flip side of that they say they need to do more strength training when the CrossFit programming focuses more on... [Read more]

PB's have come and gone now it's time to hit some volume once again to build some resilience in those tendons and get the sliding surfaces of muscle fibres. This program will also keep you warm during the winter months we haven't got the time to sit around and chat between sets. We need to keep an eye on the... [Read more]

11/11/15 Warm up working on your own 5 rounds 10 KB goblet squat 5 press ups 10 Kb swings 5 pull ups / ring rows (more…)

  Tuesdasy 10/11/2015   warm up Wall squats 5 Gobet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)

Week 1 of 10 Energy System Training COACHES COMMENT: Week of the new Energy System Training (EST) phase has arrived, just in time to keep everyone warm in the winter months.  Expect to be hot and sweaty for the majority of the CrossFit classes ahead. The new EST phase will introduce the new goal-based training system designed to help members choose... [Read more]

October was a challenging month of movement and those who have persisted with the movements have seen steady improvements in hip mobility and basic upper body strength.  November will see a change in focus as we aim to work on shoulder mobility and basic lower body strength.  All of this will be difficult in the first couple of weeks and... [Read more]

Team, we know how much you loves a spreadsheet to track and record your training progress.  As you know the next phase is all about taking your fitness to the next level with Energy System Training (EST).  We are also aiming to maintain strength and focus on improving your weaknesses. If you would like to know more about the EST phase... [Read more]