Heavy Metcon 9/11/16

Posted 8th November 2016 by Geoff Stewart


aft wonderwomen

Warm up because it cold.


Round 1 -12 mins

Alt with partner – YGIG

Back squat 5 resp

Farmers carry 50%Bw in each hand


Round 2 – 12mns

Alt with partner – YGIG

Bench press 5reps

DB traveling press up walk


Round 3 – 20mins

Teams 4 Follow the leader you bike until rack carry returns if  KB stop or drop bike continues.

Bike as far as possible

Double KB rack carry

Crossfit training programs 7/11/2016 – 13/11/2016

Posted 6th November 2016 by Geoff Stewart


Week 2 is upon us already and a chill is in the air. But that doesn’t seem to have affected you guys and the amount of work you’re putting in. Well done guys it seems you are carrying a cracking level of fitness forward from our last phase and hitting this one with some good old fashioned vengeance.

Our double clean day is going down well, there are a number of new skills and focuses we are trying to work on at any one time as well as a good amount of maintenance in other areas.  One of the main areas which we can all benefit from is to spend a bit more time on our mobility before and after class and really focus on the warm up section even though we know it’s important to catch up on gossip and get compliments on your new trainers. In the warm ups your coach will be running you through the classes giving you lifting and movement cues, taking you through drills and generally getting the blood flowing and heart pumping. It’s also a good time to focus on those numbers and lifts that are coming, it’s only an hour of the day and the warm up is a tasty chunk of that 60min pie.

This week’s focus

Cleans/Olympic lifting days: There are some new drills which are designed to reinforce the triple extension and your pull on the bar and also a drill to reinforce your pull under the bar. There is still an amount of volume in these sessions so form over weight please.

Clean high pull

Tall clean

Strength: The numbers have gone down a little and we want to focus on the paused portion, solid pause them a strong explosive drive please.

Breathing workouts: These need to be solid and paced (but not too much – ask yourself some questions) review your RPE (rate of perceived exertion) a 7-8 is hard guys so aim for this – don’t get to the end and wish you could have gone harder.

WODs: Enjoy, again you guys are in shape – set out with a purpose and a target, ask your coach what you should be aiming for.

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

Lets smash it have a great week’s training.

CF_Hackney block 1 clean n press



Barbell Club Phase 11- Intensification

Posted by Jenna Fisher

Arnolf biceps

The last phase was a high volume, hard, sweaty slog. You all did an amazing job and it made me so proud to see how you have all developed this year.  To maximise that development before hitting the volume again the next phase will focus on lower reps so that you can expose your body to heavier weight. This may not give you quite the same glow as last month’s lactic love but stick with it and it will benefit you in the long run.


heavy Metcon 2/11/16

Posted 1st November 2016 by Geoff Stewart


robin fat








Warm up – Like you mean it x


Working with a partner in a YGIG format.

6min to climb the ladder for main exercises

3min alt faast reps for manmakers


Power cleans (medium / heavy)

Manmakers DB / KB – fluid

Pull ups

Manmakers DB / Kb

Deadlifts (medium / heavy)

Manmakers DB / Kb

Floor press (medium / Heavy)

Manmakers DB / Kb

good luck