Archives

Beginners Weightlifting Course: March-April 2016

Josh Schouten | 18-02-2016
Are you new to Olympic lifting, or are you still trying to master the skills need to perform the snatch, the clean & jerk?   It’s your lucky day!  Here is your chance to gain both the knowledge and the skills, under the watchful eye of Calum McNamara , required to effectively perform the Olympic lifts.  Calum is a professional... [Read more]

Heavy Metcon 17/2/16

Geoff Stewart | 16-02-2016
    Heavy Metcon   Warm up Kb swings 10 Press ups 5 Goblet squats 10 Pull ups / ring rows 5 X5 rounds   Working in teams of 4 EMOM -12mins per workout Workout A Min 1 Deadlift 5 reps Min 2 bike 15 Kcals Min 3 Ring dips 10 reps Min 4 Rowing 15 kcals   Workout B... [Read more]

Maximise your chances for fat loss or gain muscle

Josh Schouten | 14-02-2016
Last week I touched on quality, quantity, questioning and querying about your nutrition, these Q’s are important.  At the bottom of last weeks post I introduced you to the Base Metabolic Rate (BMR) and shared the Harris-Benedict equation to calculate BMR.  Remember that BMR is just the first step in calculating your body’s daily calorie intake requirements and is not the whole... [Read more]

CFH Training Plan 15/02/2016 – 21/01/2016

Josh Schouten
Week 5 of 5 EST + CrossFit Open Prep COACHES COMMENT: Last week I touched on quality, quantity, questioning and querying about your nutrition, these Q’s are important.  At the bottom of last weeks post I introduced you to the Base Metabolic Rate (BMR) and shared the Harris-Benedict equation to calculate BMR.  Remember that BMR is just the first step in... [Read more]

Met Con membership

Geoff Stewart | 12-02-2016
We pride ourselves on delivering a great Met Con (metabolic conditioning) class. It’s suitable for everyone, it’ll get you well on the road to achieving your goals (whether they are weight loss or strength related or anything in between) and it’s definitely not boring. Yes it’s hard work, but it’s effective hard work and there’s music and team spirit and lots... [Read more]

Heavy Metcon 10/2/16

Geoff Stewart | 09-02-2016
Heavy Metcon   Warm up Working with a partner KB swings 6 Walking lunges 12   KB squat 6 Walking lunges 12   KB GTOH 6 Press up 12 X5 rounds each please (more…)

CFH Training Plan 08/02/2016 – 14/01/2016

Josh Schouten | 07-02-2016
Week 4 of 5 EST + CrossFit Open Prep COACHES COMMENT: “What should I eat?”  “I want to…. <insert goal here>.” “When should I eat carbs?”  “What supplements can help me reach my goal?” “What is the best way to get a six-pack?”  The Q's are important. RECOMMENDED WEEKLY READING: Danedwardes.com: Move Like A Human: Why You Should't Exercise -... [Read more]

Nutrition: The Q’s are important

Josh Schouten
“What should I eat?”  “I want to…. <insert goal here>.” “When should I eat carbs?”  “What supplements can help me reach my goal?” “What is the best way to get a six-pack?” Coaches and personal trainers often get asked these types of nutrition related questions. Everybody is an individual and nutrition advice is not as simple as many may think.... [Read more]

Barbell Club – Phase 2 “A change is in the air”

Josh Schouten | 05-02-2016
Just like Phil Collins - In the air tonight there is a change coming. This month will be the last month I (Josh) will be programming Barbell Club, don't cry for me Argentina though. Never mind, Barbell Club will go on in the hands of the all mighty Jenna. Jen will be adding a little twist to it, I shan't spoil... [Read more]