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Heavy Metcon 30/8/2017

Posted 29th August 2017 by Geoff Stewart

heavy-met-con

 

In a 6min window work through the following complex at a steady pace immediately followed by 3min window of the below.

 

A. 1xBB weight for whole complex – weight challenging

5x Deadlifts

5x Power clean

5x Front squat

5x Push press /jerk

 

ME Lengths on sled as possible –medium weight

As many meters as possible on Bike

As many Kclas as possible of rower

 

B. 1KB and 2DB for whole complex – weight challenging

20x KB swings

10x DB press ups

20x KB squats

10esx DB Prone rows

 

ME Lengths on sled as possible –medium weight

As many meters as possible on Bike

As many Kclas as possible of rower

CF training program, phase 2, week 5 28/8/17 – 3/9/17

Posted 25th August 2017 by Geoff Stewart

Crossfit
Week 5 of our new training phase, Louie is here. Read more about Louie here.

last week looked like a good week from where your coaches where standing. Well done.

This week we are looking to build upon week 4 you’ll have a good idea of the movements and what weights, tempos and effort levels are expected of you. Im going to crack on again about rest period – it really isn’t a crime to have some rest. when you are doing strength and / or explosives work you need it to recover and get set for the next set, use it wisely.  You guys have plenty of time to empty the tank and breath heavy during your WODs and your energy days (Wednesday and Sundays) its a combination of many parts that make a good rounded fitness program remember you are on a GPP – general physical preparedness program, if you follow the program be sensible with your food you will be harder to kill and will be hot in your speedos.

Its going to be a great week x

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Heavy Metcon 23/8/2017

Posted 22nd August 2017 by Geoff Stewart

heavy-met-con

Inverse relationship.

 

Working with a partner ideally AFAP but all with great form and a good weight on the bar work through the below. We’ll give you 30min to get as much done as you can.

 

Working down in 2s from 20 > 2 air squats

Working up in 1s from 1>10 Heavy back squats

 

Working down in 2s from 20 > 2 DB seated press

Working up in 1s from 1>10 Heavy Push jerks

 

Working down in 2s from 20 > 2 KB swings

Working up in 1s from 1>10 Heavy Deadlifts

 

Working down in 2s from 20 > 2 ring rows

Working up in 1s from 1>10 Strict pull ups

 

Then Assault bikes and bicep curls.

CF training program, phase 2, week 4 21/8/17 – 27/8/17

Posted 18th August 2017 by Geoff Stewart

Crossfit
Week 4 of our new training phase, Louie is here. Read more about Louie here.

Week 4 is with us and is seems everyone has had / is having a holiday so let’s get stuck into this week and use those sun tans to good effect. Suns out guns out.

This week we are changing it up and shaking it around. We are aiming for you to build upon the movements and skills acquired over the previous 3 weeks. Again our focus is on great movement, solid form and only then do we get into weight on the bar. The staple of a Crossfit Hackney plan remains with squats, deadlifts pull ups and bench press. The reps are coming down so the weight should be moving up – if you really want to grind your movements and are new to lifting keep the reps higher. Our energy days are just that so approach these with some intent they can get pretty juicy, be brave and as R Kelly once said believe you can fly…

A short note to take with you into your workouts:

YGIG or You Go I Go. This means someone is working and someone is resting. Yes rest people – it isn’t a rude word make the most of it. In a YGIG format the rest is there so you can recover and when it’s you turn, go for it.

Have a sweet week x

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