Heavy Metcon – 2nd May

Posted 29th April 2018 by Jenna Fisher


This is an advanced class. The main lifts are with barbells and are heavy. You must know how to perform these movements without instruction. Other than that, come and enjoy x


Crossfit training plan- 30/4/18 – 6/5/18

Posted 27th April 2018 by Geoff Stewart


Welcome to Phase 3, week 1 of our 2018 training plan.

Week 1 of yet another training phase is with us. When we start a new training phase take your time to read the workout and listen to your coach please… they are wise in many things.

This week are reps ranges are going up you need to make sure you can complete the specific rep range at the specific tempo indicated if you can’t drop the weight. With the olympic lifting work through your positioning, don’t chase weight to early in the phase work your Movement and positions before you start to load your bars .


There is a fine selection of breathing and moving WODs to keep most happy hamsters happy.


Have fun the sun is coming.


Crossfit Hackney training plan 2018 – Phase 3

Posted 26th April 2018 by Geoff Stewart


We are almost (Sunday 29th April) coming to the end of phase 2 of our 2018 master plan. For ease we are going to call the next one phase 3. And it’s going to be a belter and set you up for a hot summer.

As you know well, as you’ve heard me crack on about it so much, the overall  goal and programming at Crossfit Hackney (and soon Crossfit Old Street) is GPP (general physical preparedness), and is designed for what we like to call generalists. That means that we aim to create healthy well rounded, strong, fit, happy, humans. Saying that, each phase we plan does have a primary focus above all others.

Phase 3’s bias will be towards body composition, to build some quality tone and put some muscle on your frames. As well as increasing general longevity, this also sits well as the weather gets warmer and clothes get fewer, smaller and tighter. As with previous phases we will be repeating our primary movements for 2 weeks (note that the WODs will change every week). We do this to give you time to build consistency of movement. Our rep ranges will be starting at the higher end and in the hypertrophy range, the rest periods won’t be long (but long enough) and the tempos will be slow and controlled. Think about moving the right joint with the right muscles and making sure you are squeezing and feeling the contraction.

Your training week will look something like the below:

Monday – Snatch skills, Deadlifts and horizontal pressing.

Tuesday –  OH pressing, split squat and chin up variations.

Wednesday –  Longer barbell conditioning workouts.

Friday –  Snatch skills/complex and back squats.

Saturday –  Cleans and dips and a longer workout

Sunday – Recovery/deload day. Not too heavy or challenging. We say this with a frown because you know you should take an easier day, but if you want to go for it .. .go for it.

Remember people, when you’re looking at the program there are always scales and variations available. If you find yourself failing early on your rep ranges, scale back weight and increase your reps. Please ask  your coach for movement specific scales and variations.

Barbell Club – May 2018

Posted 22nd April 2018 by Jenna Fisher

Barbell club

During the last three months you have moved from 15,8 to 12,6 to 8,4 rep ranges, completing some solid muscle endurance and hypertrophy lifting before starting to touch upon strength.

I’m posting May’s programme early to try to encourage you to make a note of what you achieve at the end of April so that you are sure to progress in the next mesocycle that will focus on strength.