Heavy Metcon 30/11/2016

Posted 29th November 2016 by Geoff Stewart









Warm up like you know you should 10mins

With a KB work through:

50 KB swings

25 walk out to press ups

50 KB squats

25 ring rows


Then  EMOM 10 mins

6 KB goblet squats

6 KB GTOH (head cutters)


Rest 5mins


Then EMOM 10mins

6 KB swings

6 KB press ups to alt rows


Rest 5mins


Then EMOM 10mins

6 pull ups

6 alt KB thrusters



Crossfit training program 28/11/2016 – 4/12/2016

Posted 27th November 2016 by Geoff Stewart


Into Week 5 of 6, this is our final intensification week before we get into our testing or realization week so it’s time to really dial in that form and take even more notice of those numbers (a bit more on this later). This week is similar to last week in its goals and focus – remember per last weeks notes perfect repetition makes perfect.

So what about those lifting percentages that 1RM and all these numbers: what do they actually mean? If you’re a novice lifter (less than 2 years actual lifting) you might be able to see a big jump in your weights and set new numbers every time you go to the gym because your body is learning better movement and learning to recruit more muscle fibres, if you’re a more experienced lifter (3 years plus) this slows down and we begin to get into diminished returns. There are also factors of age, injury, training goals, timing, neurological uptake etc. which come into play and can affect the numbers. We like to use numbers because there is some science behind them and they allow us to predict how much work you should be able to do at a set percentage, targets which should be manageable and the training effect we are after. But we aren’t great fans of the 1RM it encourages bad form and can be dangerous to novice lifters – the magic is in 3-5RMs which can allow you to calculate pretty accurately your 1RM if needed.

Numbers and percentages will feel different to everyone. So what should you really be looking for in the session and what should it be feeling like? This is a far better question and much more achievable for GPP programming and athletes, Gregg Evert from Catalyst atheletics has written an interesting piece for a better under standing.

This week’s focus.

Warm up and Mobility: Get into it earlier folks and make the warm up count, it takes a number of you at least 30 minutes before you’re moving fluidly and then we are into our sessions.

Cleans days: As per last week we are going to be giving you a little bit more rest and are going to be asking you to increase your weights as you go through the set and session. The focus still remains on form and position but let’s move some weight please. Remember we are looking to test your 3RM clean and your GRACE time.

Strength: Looking for you to maintain a good solid basic strength base the reps are in the 3-5 range, see how they feel and increase the weight on the bar if it feels good. We will always be aiming to build on our strength base as it’s the mother of all training qualities.

Breathing workouts: These days we want you to be working hard but they are NOT about flat-lining (RPE 9-10) we want you to stay moving and working hard. If you’re having to stop or slow down your pace/tempo too much. We are starting to lose the training effect we are after.

WODs: Yes they are still there. As many of you are finding out just because they look simple doesn’t mean they feel it.

Accessory work: As always, those little stabilsing muscles allow those bigger moving muscle to do their job better, more effectively and safer.

Get it done

CF_Hackney block 1 clean n press


How to read the Training Plan?

Posted 24th November 2016 by Josh Schouten

This will be an ongoing post that will be updated over time.  I hope this helps those who are new to training to understand the programming language. Enjoy!

When you first walk into a CrossFit gym, or when you start training with a quality strength and conditioning coach, you will be introduced to the wonderful world of the exercise programming language. Yes, it’s just like a computer programming language and it can be tricky to understand at the first.

Example program:

A. Deadlift 5 x [4-5], 31×1, rest :120

B1. DB Walking Lunges, 4 x [10-12steps ea leg], 21×0, rest :60
B2. Chin-ups, 4 x [6-8], 30×1, rest :90

C. 8min EMOM of:
odd: 10 RKBS
even: 10 Burpees

D. WOD: 3 Rounds of:
400m Row
40 Double-Unders
20 Wall Balls

If it’s your first time reading this, you probably have very little idea what it all means?

It’s one thing to be able to read the program, it’s another to understand the science behind it. Far too often intermediate and advanced lifters fail to follow the exercise prescription correctly in terms of the repetition requirements and the tempo for each exercise. Taking shortcuts is never going to deliver the same results as following the intended program correctly, don’t be that meat-head who believes the only training parameter that matters is the weight on the bar. (more…)

Heavy Metcon 23/11/2106

Posted 22nd November 2016 by Geoff Stewart








Warm up and get mobilise

Warm up for BB complex with a partner the complex should be with 1 bar at a weight you can manage with a steady flow and tempo.

3x Deadlifts

3x Power cleans

3x Front squats

3x push press



In a 5 min time frame in a YGIG format

BB complex

Alt length Walking lunges with KB

BB complex

Alt length sled pushing

BB Complex

12kcal Bike each

Crossfit training program

Posted 20th November 2016 by Geoff Stewart

Week 4 of this 6 week program is upon us. The intensity is going up (more weight on the bar): there will be a little bit more rest than you’re used to but that isn’t a bad thing, as we increase the intensity our nervous/energy systems need a bit longer to recover so make the most of this time guys.

I was asked this week about repetition. Not in the sense of your doing 8 reps, but why do we do the same thing so often and repete a lot of the same movements. I come from a professional sports background and training for competition is all about repetition – many, many hours, day in day out honing the movements. Mel Siff in his book Supertraining (one of most interesting yet boring reads you’re ever likely to have) describes the principle of repetition as development of motor ability so the athlete no longer needs to concentrate consciously on the movement to perform it efficiently. The learned skill becomes an automatic, conditioned reflex so you can get on with working harder.

This week’s focus.

Warm up and Mobility:  These sections prepare you for the movements and work to come, they fire up your nervous system and get blood pumping. If you’re struggling with your mobility ask your coach for some pointers. I spend at least 3-5mins on training days doing the “Russian baby maker” – try it.

Cleans days: You are going to be getting some rest and we would like you to build up the weight through the sets – always focus on great form even when the weights might be feeling light. As well as practising great form sometimes you also need to spend some time watching people doing a movement really well. Check out the Ilya Ilyin world record and wait for the slow motion.

Strength: The rep numbers have gone down again and we are looking for some heavier lifting on your final sets. We would like to go for a ME (max Effort) reps set then rest 10-20 seconds then perform one perfect rep, always try and leave with a good rep in the bank, your body will remember it.

Breathing workouts: Yes there is some rowing in these days remember what are working towards guys – a 4 min Thomas test in our final week.

WODs: Get the work done simple and honest.

Accessory work: DO IT. It’s very, very important. Supplemental exercises will help you make improvements in the main lifts.

CF_Hackney block 1 clean n press