Heavy Metcon 15/11/2017

Posted 11th November 2017 by Jenna Fisher



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).


CF training program, phase 4, week 1 – 13/11/17 – 19/11/17

Posted 10th November 2017 by Geoff Stewart


Welcome to Week 1 of this new Deadlift and bench press training phase ANDY.

Here we go again into yet another training phase. To start with i’ll get the normal stuff out the way. As you know, Crossfit is a GPP (general physical preparedness) program which means we try and balance and juggle lots of training stimuli in one program. Saying that, in this phase our emphasis is on the grunt work and getting your strength up on your deadlift and bench press. 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. Be ready….

This week you’ll need to change your mental game again – we have some longer rest periods and a return to some tempo training (the tempo is there for a reason – please follow it) with the emphasis on building some hypertrophy and base for the following weeks.

Squeeze hard. x


Heavy Metcon 8/11/2017

Posted by Jenna Fisher

Heavy Met-Con

This class has already been held but since the website was down it is being posted now as some people like to do it in open gym.

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


Work in pairs. YGIG per exercise. You both do ALL of the reps each. 45 min time cap.


5 rounds

3 push jerk 65/85

6 dips

12 strict chest to bar pull ups

24 burpees (1st round) / 24 deadlift 65/85 (2nd round) / burpees (3rd) / DL (4th) / burpees (5th)

12 cal assault bike

6 DB (squat) snatch

3 touch and go (squat) clean 65/85


Warm up to the max weight. i.e. 55 in the 1st round, 60 in the 2nd round, and 65 in the 3rd, 4th and 5th rounds. As a guideline this was more than bodyweight and 68% of 1RM.


Enjoy x

Crossfit Hackney Phase 4 – Andy

Posted 8th November 2017 by Geoff Stewart


Now we’ve got some sort of engine from our monostructural phase, it’s time to get some grunt as we move into Phase 4 of the master plan.  Josh has been away and sat down with the man himself Andy Bolton (so we will call this phase Andy). I’ll paint a bit of a picture: Josh is from Tasmania, Andy Bolton is (actually) from Bolton. Andy is 6 feet tall, Josh isn’t. Josh weighs in at 85kg Andy weighs in at 160kg. So these two units of manhood sat down for 3 hours over a Nandos and chewed the piri piri cud. Not surprisingly Andy’s story about being the first man to deadlift 1000LB EVER and then not being able to flex his hands full for 3 months won the night. There is a lot to be learned from a man that can deadlift 1000LB and a 3-hour meal at Nandos. This next phase will be T&A (and rightly so) involving Deadlifts and Bench Press. We’ll start with the basics and build to the 1RM just in time to help you open your Christmas presents.


You’ll notice that on Wednesdays and Sundays we will still be involving some “Energy days” – yes breathing heavily, doing longer type workouts etc. Monday, Tuesday, Friday & Saturdays will be building some strength and robustness (robustness is a word we are enjoying at present). You’ll be best served if you’re recording your numbers here as the phases will move fast. 3 phases of 2 weeks to be exact starting Monday November 13th (Geoff’s b day).


The oly lifting specifics will take a back seat for a brief spell, but not to worry, Jan / Feb will see them return and will be a chance to show us your newfound strength. Remember Rome wasn’t built in a day (nor were Maxwell’s quads).

CF training program, phase 3, week 6 – 6/11/17 – 12/11/17

Posted 3rd November 2017 by Geoff Stewart


Welcome to Week 6 of this new monostructural training phase. Read more about it.

Week 6 and it only seems like yesterday I was talking about heavy breathing and introducing you to Murph (have you all read the newsletter…..?) So we seem to have learned a lot during this phase, not all of it comfortable but all of it useful – if nothing else it’ll make a good story over a cocktail. We, your coaching staff, are always impressed with the work ethic and commitment you folks show and are always impressed that even though we have been going longer and doing monostructural work, people still are getting stronger. Training theory (and some coaches) tell us this shouldn’t be happening but the proof is in the metaphorical pudding and we are baking some super pudding. Smash this week please folks, show it no mercy and add the custard and/or cream in spoonfuls x