In Energy System Training – Part 1  we had a quick introduction to energy systems training (EST) and the two primary pathways - aerobic and anaerobic.  So where does this energy come from, and where does it go? (more…)

Week 15 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: The first rule for intelligent eating in the modern world – Part 2 In part 1 last week we talked about “Is it food, or is it food stuff?”    To continue on from this we need to begin by shelving conventional wisdom: -       Forget the food pyramid / food... [Read more]

LBBR3 - 15.1 “Activated FRAN” Part A – Part A. 6min to establish: 2RM Thruster + Max unbroken set of Strict Pull-ups (GROUP A/B) OR + MAX chin over the bar hold (GROUP C) Score = Thruster weight + (2x Number of Unbroken pull-ups or Chin holds) The movement standards are: (more…)

Warm up Working in 4s UGIG format Ladder 1>10 Press up KB swings Ring row Squat Tin man (more…)

The CrossFit Hackney training ethos rolls on as we move into the final phase for 2015.  After spending 16 weeks building Juggernaut strength, 16week focusing on speed and power with Olympic lifts and Russian squats, we will now move to Conjugate strength and energy system training (EST). What do you know about EST?  Do you understand the difference between aerobic,... [Read more]

    Tuesday 20/10/2015 warm up "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 14 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: The first rule for intelligent eating in the modern world – Part 1 I could talk all day about modern food, but lets be honest most of it has already been said. We know that it’s a smart idea to eat breakfast (countless studies show breakfast eaters are healthier,... [Read more]

In phase 11 of Barbell Club we are going for some Christmas PB's. To mark progression throughout the year we will be looking at setting some new benchmarks for the new year and the last phase of the year which will run into late December where a lot of us will be preoccupied. In weeks 1,2,3 we will be working... [Read more]

NEW IMPROVED FOUNDATIONS PACKAGE COMING TO CF HACKNEY IN 2016!   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... [Read more]