Crossfit training plan 3/10/2016 – 6/11/2016

Posted 30th October 2016 by Geoff Stewart



A new month, a new program… The last training block was aimed very much at your general GPP (general physical preparedness) and we had some good results and built upon some already great engines. In this new six week phase we are gong to focus on your clean and press, rowing and a good old Crossfit girl called GRACE. We will have a 3 week adaption phase, a 2 week intensification phase and a week realization phase. This doesn’t mean we are going to let other assets slip – there will be a balance of strength workouts, breathing workouts and fun.


The clean and press, as you’ll know, is where huge heavy ass weights, 2x body and even 3x body weight in some case are lifted from the floor to the rack position and then shot overhead. It is a great exercise. It demands skill, power, detail and some good old fashioned courage. It also provides us with a great conditioning tool as it puts a lot a demand on you body in many different ways.


We have asked our main olly lifting man Callum for some tips.


Callum, hope you’re well. We are moving into a new training phase with a focus on the clean n press. You being the ninja you are could you offer up a few simple tips for our members to get them moving smoothly and in the right direction. Could you give me 3 tips that you think would be helpful to our members who have not done that much lifting: warm up, mobility, drills, equipment, timing, pants etc.


Lol, not sure I can comment on their pants, since my own are so revealing! But here’s my tips! For the clean:


1) Try and ‘press’ the weight off the floor with the legs, rather than pull with the back. You almost want to feel as if you’re using a leg press machine!

2) Get the bar right in against your shins at the start. You want the bar to be behind the ball of your foot slightly, which for many people is gonna feel as if it’s really close to their foot.

3) Finally, I’d really focus on trying to keep the arms relaxed, and to think about ‘jumping’ the weight up rather than yanking on it. That really helps.


For the jerk:


1) First tip for the jerk: try to balance yourself as if you’re going to jump. The weight should be mid-foot. For a lot of people that’s going to be hard to do. They want to feel the weight go through their quads when they dip, which can only be done if they’re balanced through the mid-foot.

2) Think about dipping in a straight line. It’s a real temptation for people to let their torso lean forward when they go for the jerk. That’s a big no-no! It has to be all through the legs the whole time!

3) Finally, this one is kind of hard to explain, but think about trying to keep the bar on your shoulders as long as possible. Another way to think about this is as driving right up onto the toes before the arms kick in. This is kind of code for ‘use your legs instead of your arms’ again–but it sounds fancier!



If you really want to crush your olly lifting tekkers Callum offers small group olly lifting PT sessions and a short lifting course. Contact [email protected] for more details.



This week’s focus.


There are some testing workouts in this week’s program so we can set some benchmarks to test against and build from.

Olympic lifting we have 3 olly days in the program. Please read Callum’s notes above and let’s get that clean and press sweet.

Strength: work on our foundation lifts keep to the tempo and work those numbers. Not so much about hitting max weights, this week it’s more about TUT (time under tension).

Our breathing sessions should be solid and consistent. Set yourselves up well and maintain, don’t start to slow…

WODs: there aren’t as many WODs as normal but still a good selection to enjoy.

Accessory work: DO IT. It’s very, very important


Let’s work.


CF_Hackney block 1 clean n press

Gymnastics: Handstand Phase 1: Preperation & Alignment

Posted 29th October 2016 by Josh Schouten

Ask any longtime hand balancers and they’ll tell you that consistent handstands take years to build. Yes, there are several ways to work smarter to help speed up the process – but consistent quality practice is required if you are going to master the perfect handstand.  Handstands are a critical component of bodyweight training as they lay the foundation upon which gymnastics is based.  It is important to correctly develop the handstand, which is why we are going to be spending a lot of time focusing on this in the Thursday gymnastics classes for the coming months.

Handstands are a fundamental part of gymnastics much like squats are a fundamental aspect of human movement.  If our air squat is not perfect, it is unlikely that we will correctly execute a weighted back squat, front squat or overhead squat, not to mention the Olympic lifts.  Without a solid foundation in the squat all of the other more advanced exercises will fail to develop correctly.  Gymnastics handstands have the same effect on many of the other positions and techniques in gymnastics.

Just to be clear a gymnastics-style, straight handstand (HS) allows for the greatest efficiency as the joints are neatly aligned, dropping the need for excessive muscular contraction.  The HS forces us to improve our shoulder flexibility, makes us engage our core, and can transfer into other more advanced gymnastics movements, unlike the banana handstand.



Performing a HS correctly improves body awareness and positioning for all other skills that are learned in gymnastics.  Having a strong upper body and core is crucial to a good handstand, and having proper alignment of elbows, shoulders, thoracic, hips and toes can make handstand practice much less frustrating.  In the coming months we will work though many different stages of handstand training including alignment, endurance, exciting and support, inversion, support plus inversion, and finally rebalance.  Those who are new to handstands, and even those who have been doing them for a while, can benefit by working on the basics of body alignment and endurance. (more…)

Heavy Metcon 26/10/2016

Posted 25th October 2016 by Geoff Stewart

fat hulk carttom

Kcal make prizes…

Warm up –for workout


45mins work

Back squats x5 @ BW

Strict Pull ups x5 @ BW

Deadlifts x5 @1.5 %BW

Dips x5 @BW


Bike 20kcals or Row 15kcals


Compltete as many rounds as possible for a total of Kcals.

Crossfit training plan 24/10/16 – 30/10/16

Posted 23rd October 2016 by Geoff Stewart


Into week 2 of 2 of our GPP realization phase. So a number of pieces will be coming round again, you know what to expect – where that extra kilo might be hiding and where that extra rep is. Put that extra kilo on your timed pieces and increase the amount of weight shifted. Same as last week please folk. Let’s keep this simple and honest, get the work done, take no prisoners.


People have been showing that their GPP levels have improved through varied training domains. People have lifted more, pushed more total weight, increased output for longer. Remember some times it’s the sum of many parts that make the whole.


This week’s focus.

 Numbers on those lifts – record and remember them, we will be using them.

Timed pieces – where are you going to get those extra kilos?

Olly lifting – we are looking for some good 3rpm lifts (there shouldn’t be any failed reps) and then into our 4min piece to test that form with weight. Folks this should be a heavy weight, you’ll need to reset each rep.

Breathing days – there is some good old fashioned work to be done here, you’re getting the idea of what we are looking for and those engines are coming together nicely.

WODs – have fun and work hard.


Let’s work.



Gymnastics Phase 6b: Middle Split Mobility & L-Sit to Shoulderstand on the Rings

Posted 19th October 2016 by Josh Schouten

CrossFitHackneyBoxThis is part b of the October gymnastics phase and should follow on from part a.   Our aim is to bring together the ring L-sit and the ring shoulder stand in this next 2weeks.  We will also continue with the middle split mobilisation drills.  For those of you struggling with the L-Sit to shoulder stand we will introduce you to some neat little tricks train this movement and make it feel a little easier.

For those who are very close to the shoulder stand on the rings this phase will hopefully get you there.  Take your time and move slowly through the movement, this is one of those occasions where momentum is not your friend…. the slower you can make the movement the more precision and control you will have.

The position of the rings and the elbows can play a key role in your shoulder stand alignment.  Move slowly and start to play and figure out what make the movement feel harder, and what make the movement feel easier.  You can not muscle your way through gymnastics, it’s not like weightlifting where poor technique can be overcome by brute strength.  Technique, skill, motor control, and coordination are critical to your success in gymnastics. (more…)