Archives

26/11/2018 -2/12/2018 Crossfit Program.

Posted 23rd November 2018 by Geoff Stewart

Crossfit

Welcome to week 1 of our xmas and new year training program.

Week 1. The is a short block of training people (5weeks) its focus is some solid maintenance, some reinforcement of your ninja like skills and some time on your structural balance – the funny little bit we don’t like to do but now we need to.

This week we are Starting of with some structural balance work and some drills to get you ready for some good solid basic lifting, the reps aint to high some you should be able to put and maintain some weight on the bar. There is a good selection of YGIG workout as well as some good old fashioned straight forward WODs. There is a bit of a theme going on through Saturdays because you love it so.

 

Work hard be nice to people and go easy on the pudding.

(more…)

Heavy Metcon 21/11/2018

Posted 20th November 2018 by Geoff Stewart

 

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

(more…)

Crossfit program – xmas and new years period

Posted by Geoff Stewart

Crossfit

Congratulations, people. You’ve really smashed it over the last few months and we, your coaches, are very proud to be a part of your journey. As we move into the Christmas and New Year period, we always move into a funny shaped training block. Not because we are not open or haven’t planned workouts but many many of you fall prey to the xmas party season… and the “let’s have a quick drink after work” period… and “I got to go shopping to get my dog a present” syndrome.

 

So over this final period, we have planned a smaller training phase where our aim is to maintain your strength, hone your skills, and work the magic that is structural balance: the funny exercises we all need to do but don’t. It’s not going to be easy, people: we don’t do easy, you know that not how we play.

 

This block will start on Monday 26th November and run until 6th January 2019. Please read the blog each week for your weekly focus and training points – and also to see what you’ve got coming. A lot of you peeps who have some time under that lycra need to start thinking and working your mobility and warm ups with a bit more gusto so you can hit the body of the workouts on fire. I know I’m an old fart but it can take me 20mins mobility and drills before I’m ready to starting lifting some good numbers.

 

(more…)

Crossfit Program 18/11/2018-24/11/2018

Posted 16th November 2018 by Geoff Stewart

Crossfit

Welcome to Phase 5, week 12 of our 2018 training plan.

Week 12. The final week of this program has finally arrived. Thank F*** for that, I hear you cry. You’ve put the work in. This week we want to you test out those 3 rep max’s, please. We are looking for you to do some YGIG work were we want to work your form but get a good amount of volume too.

 

We are asking you to work fast and furious in some of your WODS and earn your rest. Take a big breath and go for it…

“leave your ego at the door”.

(more…)

Heavy Metcon 14/11/2018

Posted 13th November 2018 by Geoff Stewart

 

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

(more…)