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CF training program, phase 3, week 4 – 23/10/17 – 29/10/17

Posted 20th October 2017 by Geoff Stewart

Crossfit

Welcome to Week 4 of this monostructural training phase. Read more about it.

What a week of fun you have coming your way. We know you all have your favourite partners to work with and you’re going to be spending some time with them this week. We all know who we like to work with, you lift similar weights, you can move at about the same speed, you’ll work hard together, but maybe it’s time to try someone new (it’s not cheating honest). Girls maybe work with a boy, boys – be scared of the girls. Moving out of that comfort zone does us good – sometimes!

Deep breath  x

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Heavy Metcon 25/11/2017

Posted 19th October 2017 by Jenna Fisher

Heavy Met-Con

This is an advanced class. You can scale the weight but you must be able to read the programme and set up with minimal instruction. Each team is responsible for itself. Move from one circuit to the next when you are ready. Work together. Form a system. Have fun x

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CF training program, phase 3, week 3 – 16/10/17 – 22/10/17

Posted 13th October 2017 by Geoff Stewart

Crossfit

Welcome to Week 3 of this new monostructural training phase. Read more about it.

We seem to be getting a bit more of a handle on this tempo thing. Working at a tempo and a consistent pace seems to be a bit alien to some. Pacing doesn’t mean you take it easy for 80% of the workout then empty the tank in the last 20%. When we plan the workouts we are not targetting one specific distance or time to be good at. We want to be good at a broad range of distances so we must train and work to achieve this. You need to develop a set of gears you can understand and be able to move between them at the appropriate time. Some times when we are new and developing these gears it’s going to go pear shaped. That’s the learning curve and the fun of what we do.

I was reviewing some notes from The Training Plan (Anne Thorisdottir’s training program) and came across the below cues which you might want to bear in mind when you’ve got your pedal to the metal.

“Stay over the pedals” (to apply more force on the pedals = better efficiency),

“Less arms” (if heart rate too high, using arms and legs brings HR up = less arms = lower HR)

“Maintain momentum” (a short burst of effort standing up every so often can keep rpms up)

Fast pedals quick feet x

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Heavy Metcon 18/10/2017

Posted by Jenna Fisher

heavy-met-con

This is an advanced class.

Please read the programme and prepare before you come to class.

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

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CF training program, phase 3, week 2 – 9/10/17 – 15/10/17

Posted 6th October 2017 by Geoff Stewart

Crossfit

Welcome to Week 2 of this new monostructural training phase. Read more about it.

So we have found a few people out of their comfort zones in this phase – interestingly not because they ain’t fit ninjas but because they have, to some degree, been left to their own devices to set and maintain a pace and have either gone out too hard or been left with too much in the tank. These first couple of weeks you’ll need to learn your own pacing: where are you weak and where are you strong?

Deep breath  x

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