Archives

Heavy Metcon 29/11/2017

Posted 27th November 2017 by Jenna Fisher

Heavy Met-Con

This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun.

(more…)

CF training program, phase 4, week 3 – 27/11/17 – 3/12/17

Posted 24th November 2017 by Geoff Stewart

Crossfit

Welcome to Week 3 of this new deadlift and bench press training phase ANDY.

Things are changing up a bit this week. As you adapt and get used to a stimulus we change it to keep your body guessing and mind active. We have been asked why there aren’t specific Olympic lifting days in this phase. Watching you folks training and seeing the gains you make informs how we program in the coming months and the next phase. Watching the last phase (pre ANDY) progress, it is clear that people really came on with their Oly lifts and were moving some good weight in these movement patters. To build on this we felt that we needed to get you folks a bit stronger in other areas and work on general robustness. This will mean that when we next go back to the Oly lifts in coming phases, you will be able to aim even higher, lift more efficiently and effectively and, of course, safely.

Check out the tempos on the lifts. You’re starting the week with a 10,0,x,0 tempo deadlift. This means you are lowering the weight (the eccentric phase) with fantastic form for 10 seconds, don’t be dropping the bar the last few centimetres  please.

Squeeze harder. x

(more…)

Heavy Metcon 22/11/2017

Posted 18th November 2017 by Jenna Fisher

heavy-met-con

This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite).

 

Works in teams of 3. Follow the leader.

 

A. Back squat: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10

Superset with

1 length sled (100kg minimum) for the first 5 rounds

15 push ups for the second 5 rounds

 

For the back squat, build the weight from bodyweight to one and a half x bodyweight and then pyramid back down.

 

B. Push press / push jerk: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10

Superset with

10 DB/KB overhead squat (20kg/22.5kg) for the first 5 rounds

15 cal bike for the second 5 rounds

 

For the push press, build the weight from half bodyweight to bodyweight and then pyramid back down.

(more…)

CF training program, phase 4, week 2 – 20/11/17 – 26/11/17

Posted 17th November 2017 by Geoff Stewart

Crossfit

Welcome to Week 2 of this new deadlift and bench press training phase ANDY.

So how are you folks feeling? A good set of aches and pains we hope. Last week may have seemed a bit slower than you have been used to over the last few weeks, but when we are doing strength and hyperthropy work, things do slow down a bit. There are increased rest periods and you’re working at a controlled tempo (controlling the weight and your movement). Just because your lungs ain’t falling out and you’re not rolling around in a sweaty mess, doesn’t mean you’re not doing any work. There are plenty of WODs, and Wednesday and Sunday energy days to give you opportunities to practice your heavy breathing.

This week is similar to last week so you know what you’re doing, look for some extra KGs on the bar but always with great form please. Think being strong with the right muscles moving the right joints at the right time.

Squeeze hard x

(more…)