CF training program, phase 3, week 1 – 2/10/17 – 8/10/17

Posted 29th September 2017 by Geoff Stewart


Welcome to Week 1 of this new monostructural training phase. Read more about it.

IN WE GO to yet another training phase and this one is going to be juicy. We hope you’re all prepared for some new aches and pains. In our world we like to view these new aches as adaption to a new training stimulus. In this phase and this first week we would like you to pay attention to how heavily you’re breathing, how your heart rate is (if you have a monitor please wear it) – are you able to maintain a good pace or are you blowing up after 2-3 mins? Make some notes, talk to your coaches and see where and how you can make gains to improve your base. We are not going to let your basic lifts and skills slip, fear not. There is going to be a good mixture to stretch you, strengthen you and build on your skills to keep you sharp.

Saturday 7th is going to be a fun day with MURPH (and some scales) on the cards. Come in with a positive mindset and enjoy the process.

Deep breath  x


Crossfit Hackney – Training Phase 3 of 2017 – Monostructural

Posted 26th September 2017 by Geoff Stewart

Monostrucral image

So we are moving towards our next new 6 week block of training (starting Monday 2 October 2017) and we will be calling it Monostructural, because that’s what it is (yes there is a gratuitous image above of some CF bods, and they do their share of monostructural work so we are going to do ours). When we say monostructural in the world of exercise and CF we refer to aerobic exercise, predominantly in the form of running, biking, rowing, swimming and jumping rope. Remember CF is a GPP program and we are interested in a rounded view of fitness and health – this block is a part of that rounded view. There are a lot of evolving views on monostructural training. It can and does in some areas of fitness mean medium to long aerobic workouts, but it also can be an element of a workout where you are looking to build and set a steady pace, not bust your balls and burn your lungs. We are looking to build your aerobic system which in turn will aid your recovery and improve that marvellous thing called work capacity. Which means you’ll be able to kick more ass and for longer.

So why are we doing this 6-week block? Because it’s an important piece of the training puzzle. The aerobic system forms the foundation for the anaerobic and the ATP systems (energy systems). If you want to be good at higher intensity workouts and training, you need to put some time in to develop a strong aerobic base. The better developed our aerobic system, the longer we can keep fatigue at bay during exercises of higher intensities and the quicker we can recover during periods of rest.

We know some of you might not be entirely comfortable with the thought of aspects of this phase and you might not be moving too well after some of the workouts coming your way (I certainly won’t be) but as we say  “trust the process”. The Crossfit game (and training game more generally) can be overcomplicated by internet morons and seen as being complex but it doesn’t need to be. Trust the process, do some things you might not really want to do, reap the benefits and enjoy your training. 

I thought I would throw in a little quote my wife sent me to get you thinking, pre-phase, because I’m a wanker like that:

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” — Unknown

Remember this when you see a workout coming that you don’t like the look of.

Things to look out for in the phase:

On Saturday 7th October we will be doing a Murph day. We will have a full version and some scaled options. We’re not seeing this as a strict test day, but it is to give you an idea of how your aerobic/breathing game really is at this point in the phase, and also to get you into the mindset of some longer training pieces.

The10 min Bike test . YES that does say the 10min on the bike. I’m not going to tell you any more for now but look out for it. It will test your extended fitness and it touches the soul (for some not in a good way).

Deep breath, let’s go. x

CF training program, phase 2, week 9 25/9/17 – 1/10/17

Posted 22nd September 2017 by Geoff Stewart

Week 9 of this training phase, Louie, is here. Read more about Louie here.

Can you believe week 9 is with us already? It only seems like yesterday I was introducing you to Louie’s tattoos and waxing lyrical about dynamic and maximal effort. Well the final week is here and we are looking for you to top it off with an extra few kilos on the bars, a bit more a dynamic effort when called for and of course working hard and having fun in your WODs.

On Sunday you have a choice of doing Helen and / or Jackie. I’m saying and/or as these should be testing WODs: balls to the walls – so have you got enough in the tank for both?

Power to you all x


Heavy Metcon 27/09/2017

Posted by Jenna Fisher


Stepping up the gas this week.

Work in pairs


6 mins to warm up to your working weight – start with an empty bar and build

10 mins YGIG

Alternate your sets between:

1 power clean + 2 push jerks

1 clean

Girls: 60kg

Guys: 75kg

Aim for 60-70%. Scale if you need to.