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CF training program, phase 2, week 8 18/9/17 – 24/9/17

Posted 15th September 2017 by Geoff Stewart

Crossfit
Week 8 of this training phase, Louie, is here. Read more about Louie here.

Week 8 is all over us like white on rice. It’s getting fun and a bit spicy in the classes, there are some decent weights going onto the bar and you are looking tight in more ways than one. Still remember drive the form, DON’T go for glory with a heavy weight and rubbish form – go for style. If it looks good, it is good….. As with last week if you’re not comfortable with lower rep ranges (or you have not had at least 2 years of good lifting under your belt) then go for a higher rep range and work the burn.

There are a number of short blasts on rowers, runs and bikes this week. Start to note your RPM and time – as we move into our next phase it’ll be useful data to have stored in your grey matter.

Get it done x

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Heavy Metcon 20/09/2017

Posted by Jenna Fisher

heavy-met-con

Heavy and steady.

Part A

Every 2 mins for 6 rounds:

1 power clean + 1 push jerk + 1 split jerk + 1 clean (yes, with a squat)

Build the weight by 5kg each round.

Girls: 55, 60, 65, 70, 75, 80

Guys: 70, 75, 80, 85, 90, 95

You can scale the weight to what is appropriate for you.

Every 90 secs for 5 rounds:

4 thruster

Girls: 55

Guys: 70

You can scale the weight to what is appropriate for you.

Every minute for 4 rounds:

4 deadlift

Girls: 95, 105, 115, 125

Guys: 115, 125, 135, 145

You can scale the weight to what is appropriate for you.

Note: if overhead mobility is a limiting factor you can complete 2 power clean + 1 mid hang clean + 1 clean instead of the clean and jerk complex.

Part B

3 rounds of each station

Start each round every 2 minutes and rest for the remainder of the time once the work is done.

Station 1: 1 lap (up and back) 80kg+ sled plus 8 strict chest to bar pull ups

Station 2: 10 cal assault bike plus 8 dips

Station 3: 10 KBS (32kg. Girls: Russian swing. Guys: American swing) plus 8 hack squats with 3 sec pause at the bottom of each rep (22.5kg girls and guys)

You can scale as appropriate.

Most of all, enjoy x

 

Heavy Metcon 13/09/2017

Posted 13th September 2017 by Jenna Fisher

heavy-met-con

The focus this week is heavy and steady.

A. E2MOM for 6 rounds

1 power clean + 2 front squats + 1 clean (yes, with a squat).

Increase the weight by 5kg each round.

Girls: Build from 55kg to 80kg

Guys: Build from 75kg to 100kg

Scale as appropriate – lift only what is safe for you to do so.

B. 5 rounds

5 one and a quarter back squat (bodyweight on the bar)

10 reverse lunges (bodyweight on the bar): 5 each leg, alternating

15 cal assault bike

10 DB snatch (22.5kg girls, 32kg guys)

5 strict chest to bar pull ups

Rest 2 mins

Where necessary please scale the weight and/or exercise to ensure a good position and correct movement pattern. The coach (i.e. me) can help you to tailor the workout to suit your individual needs.

Most of all, enjoy. This class has a great atmosphere.

Jenna x

CF training program, phase 2, week 7 11/9/17 – 17/9/17

Posted 8th September 2017 by Geoff Stewart

Crossfit
Week 7 of this training phase, Louie, is here. Read more about Louie here.

We have decided in all our knowledge and wisdom (and we have had some great feedback) that we would like to extend this phase and bring those rep numbers down and start to dig into the strength cave and search out some new 1-5 rep maxes. Remember we want to practise and build form on good lifts we don’t practice missed lifts.

A few pointers for this week’s program:

You’ll take note that we have a few E3MO3m rest periods this week. Use the rest wisely, record your lifts and review.

Working sets – when we say working sets, that’s what we mean, working sets. Louie would have you up to 85% of your RPM for the lift and rep range before they even count as working sets. So warm up well don’t waste time.

It’s going to be a massive week x

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Olympic Lifting Beginners course – October 7th – November 4th 2017

Posted 7th September 2017 by Josh Schouten

peteAre you new to Olympic lifting or still mastering the skills needed to perform the snatch and the clean & jerk? Our 5-week course is your chance to gain both the knowledge and the skills needed to perform these lifts to a higher standard. Calum’s background as a professional weightlifter and regional and national competitor gives him the upper hand to teach newcomers the basics.

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