CF training program, Phase 2, week 2, 3/4/17 – 9/4/17

Posted 31st March 2017 by Geoff Stewart


Welcome to week 2 of our second 12 week program of 2017. Hopefully Barbara has been a kind mistress and not left you with many aches and pains?

This week…

This week we are hanging in with some testing to set some benchmark stats which you can then work on and re-test against as we move our way through this phase. On your lower push day we are testing your 1 min deadlift capacity, on your upper body we are testing 1 min pull up or ring rows. Record weight x reps = total. There are some nice WODs and on Sunday a Secret Service Snatch Test, yes it is really called that.

Enjoy x


A Ketogenic Tale (Part 1): StreTch gives the lowdown on his first four days of ketosis.

Posted by Josh Schouten

As many of you will have seen from my Instagram posts (@StreTch_Rayner), I’ve recently experimented with ketosis. This was largely inspired by the entrepreneur and author Tim Ferris who goes in and out of a state of ketosis about once a month to get some of the health benefits without it ruining the rest of his life!

Visit this link to listen to Tim’s podcast on the subject.

What exactly is Ketosis?

KetoDietThere are three available sources of fuel for the human body: sugar (glucose), fat, and ketones.  Ketones are produced when the body burns fat, and they can be used to fuel the cells. Our brains can either run on glucose or ketones, but not fat. The goal of the KetoDiet to get the body to metabolise fat rather than sugar. (more…)

Gymnastics: Bent Arm Strength (muscle up prep) & Handstands Phase 5

Posted 29th March 2017 by Josh Schouten

Who wants a muscle-up?  The muscle-up is a great exercise to build upper body pulling and pushing strength, they are a compound exercise that trains a huge number of muscles, and they look dope!   They also require a significant amount of pulling strength, push strength, shoulder mobility, and shoulder stability.  Those who value their shoulders will take the time to work on building these attributes before they start throwing themselves over the rings/bar.

Where do we need to start?  Can you perform five strict chest-to-bar pull-ups (pronated grip)?  Can you perform five strict ring dips, I’m talking deep ring dips with full ring turn out (RTO) at the top, none of this half rep crap.  “You can be a half of a lot of things, but don’t be a half repper


Heavy Met con 29/3/2017

Posted 28th March 2017 by Geoff Stewart


Mobilise and Warm up

Squats 10

Press ups 5

Alt lunges 10

Ring rows 5

x 5 rounds


Tidal Wave


Bench Press @BW

Strict Pull-ups

In between set of BP and PU

Work through list in any order you fancy:

1. 60 kcal row

2. 3min on bike for distance

3. 30 Burpee box jump

4. 60 goblet squats

5. 50 DB walking lunges

6. 100 RKB swings – heavy

7. 12 length of sled track

8. 30 DB Manmakers (version)

9. 800 mtr run

10. 60 single DB thrusters

Barbell Club 2017 – Phase 4

Posted 26th March 2017 by Jenna Fisher

Dog in hat phase 4 - use this

It has been great to hear the results you achieved during the last phase. Since it has been fairly heavy high volume the exposure will change for this phase before returning to old school bodybuilding next month.

The start of each session will be low volume strength sets. This will provide a new stimulus by loading you with a heavier weight and a more advanced bodyweight movement. The style of squat and deadlift will change from that used for GVT so that the muscles engage in a broader range. Your coach can provide an appropriate scale if needed – please do ask.

The circuit that follows is designed to create a lactic burn with only 30 seconds rest between each station. Movement quality is always the priority but if good form is locked in no need to be shy on loading up the lower body to make it spicy. Legs and butt should feel rock hard and pumped by the end of session 1. Swollen shoulders and biceps please for the circuit in session 2.