Warm up with a KB Swing x10 Squats x5 each side Push press x5 each arm Rev lunges x5 each leg Thruster x5 each arm   Workout 1 With a partner and a BB work through the complex 1 rep of every movement and every 4 mins add some weight to the bar and keep working through the complex. Deadlift’s Power... [Read more]

  CrossFit Engineering   Week 1 Week2 Week 3 Week 4 Week 5 Monday Skill POSE -- Opening the hips / ankles (coaches choice) Rowing -- DB Thrusters POSE -- Opening the hips / ankles (coaches choice) Rowing -- DB Thrusters POSE Strength 16 min E2MOM Odd: 8 x Bulgarian Split Squat@  3110 Even:12 x BB RDL @4010 16 min... [Read more]

Week 1-to-5 "The March" The next 5 weeks of CrossFit weapons has landed with a focus on overhead pushing movements and lower body pulling movements.  Be prepared for some spicy max aerobic power (MAP) sessions, some lactic training (love a sled workout) and some sneaky CP-strength sessions. The aim is to work on the speed and quality of the movements this... [Read more]

Performing the basics well is by far the best “BANG FOR YOUR BUCK” in most things in life.  This mentality needs to be applied to everything you do in your training.  Everyone should spend time focusing on the basics, no matter how strong, how mobile, or how coordinated you think you are.  CrossFitters love to go to the gym and perform the movements... [Read more]

Week 1 of 5 The BUILDING Phase COACHES COMMENT: What is the building phase all about and why are we doing it now?  (read more) RECOMMENDED WEEKLY READING: Breakingmuscle.com: Bulky Is a Lie: Why Women Need to Lift Weights - Many women fear they will become too muscular as a result of strength training. While this fear is on the decline,... [Read more]

The CrossFit Open 2016 has finally come to a close and its time to get back to some more quality training.  In 2015-2016 the CrossFit Hackney program worked through a very comprehensive structure of building strength (Juggernaut phase), increasing speed and power (Olympic lifting phase), and then pushing members fitness to a whole new level (Energy System Training (EST) phase). ... [Read more]

Heavy Metcon   Legs only and Arms only Rules of play every 2 min on the 2 min complete rep format, you need to increase the weight every set, if you fail you drop back one rep range and weight and stick there until the time has fully elapsed.   Legs only E2MO2M 14 back squats @ 50% then increase weight... [Read more]

CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Certain athletes and coaches will argue that you need to be strong and powerlifting should be the focus, others will argue that Olympic weightlifting is king, and then we... [Read more]

Week 5 of 5 CrossFit Open Time COACHES COMMENT: CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Gymnastics & Callisthenics benefits to CrossFitters...(more) RECOMMENDED WEEKLY READING: Breakingmuscle.com: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)... [Read more]