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Crossfit Weapons – 2/7/207

Posted 30th June 2017 by Geoff Stewart

Crossfit Weapons

Warm up 10mins Mobility

12min to AMRAP -light

10x KB swings

10x STOH ea

10x walking lunges -el

10x Strict knee raises

 

6min AMRAP alt movements

12x power clean @ 45/30

3x Burpee

rest 3min to re-set bar

6min AMRAP alt movements

9x power cleans @ 60/45

6x Burpee

rest 3minto re-set bar

6 min AMRAP alt movements

6x Power cleans @ 75/60

9x burpees

rest 3min to re-set bar

6 min AMRAP alt movements

3x Power cleans @ ?/?

12x burpees

 

12min AMRAP -heavier

20x KB swings

10x STOH ea

20x walking lunges el

10x T2B

Finisher

50x banded pulls with cuban rotations

 

 

 

 

CF training program, Squats, week 3 3/7/17 – 9/7/17

Posted by Geoff Stewart

Crossfit

Into week 3 of our 6 week squat phase. Read more background about the training plan here.

We are switching our squats around again this week: you’ll have the pleasure of back squatting twice this week and front squatting once, the rep numbers are down into that magic functional zone range, you should be looking at hitting some 3rpm max lifts in your final sets but NO fails please. I’m not one for a sound bite but I seem to be having a number of conversations with members about their comfort zone: you cannot reach your full potential if you train, practice and live within your comfort zone (as Ben Bergeron says) Ask yourself some questions, push a bit harder, try something different.

Have fun. x

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Heavy Metcon 28/6/2017

Posted 27th June 2017 by Geoff Stewart

heavy-met-con

New toys…

 

Working with a partner

 

Do a Kcals descending ladder on bike 20 > 1

 

One person does Kcals whilst other partner works on exercise then switch over. You much finish all reps of each exercise before moving onto next exercise but always descending Kcals on the bike ladder.

 

50 Deadlifts @ 120% BW

50 press ups @ BW

50 Back squats @ 80% BW

50 pull ups @ BW

50 double KB STOH @ 40%BW

50 power cleans @ 65%BW

50 KB swings @ 30% BW

Barbell Club 2017 – Phase 7 – Mr Universe

Posted 26th June 2017 by Jenna Fisher

Josh and Charles

The next Old School phase borrows from a former Mr Universe. Charles invited myself and Josh to train with him recently and we picked up some gems. The 6-8 paused reps straight into 6-8 explosive reps are inspired by these sessions. Ensure that you use a weight that burns by the time you hit the explosive reps. Get a full two second pause. This should be a complete stop.

Work hard. Enjoy.

Jenna x

Barbell Club 2017 – Phase 7

Crossfit Hackney Weapons Sunday 25/6/2017

Posted 23rd June 2017 by Geoff Stewart

Crossfit Weapons

 

Warm up and do your mobility – 10mins

A. 8min to AMRAP

10x KB swings

10x push press

10x kBb squats

run 200mtrs (rear alley)

 

B. 12min

Build up to a good 3rpm Power clean and press for the day between each set do 3MU or 6xmini muscle up practise

 

C. 24mins- working on your own

1x Power clean and press @B weight

5x Pull ups

9x Burpees

5x Pull up

1x Power clean and press -Heavy

5x Pull ups

9x Burpees

etc

D. Finisher

200 DB walking lunges every 20 steps do 10 bicep curls