February is the first month of the first 5-month cycle of 2019.
This blog post explains the context to help you to plan your approach.
The link to the programme spreadsheet is provided at the end.
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Luka Špik, Olympic Rowing Champion, is a regular on a Friday evenings @
Rowing has a fantastic strength and technique carry over to many other CrossFit movements, as well as serious fitness. Learning how to row efficiently, how to read all those crazy numbers on the screen, and how to pace yourself over long distances is a very valuable lesson for all athletes.
Along with great training, Luka is looking for some consistent members who would be looking at possibly entering the British Indoor Rowing Championship. Please see Luka in the classes if you’re interested.
These classes are part of your existing membership and all are welcome to take part in the sessions. Book in here.
Please be aware that the class is limited to 7ppl, as we only have 7 rowing machines.
Good Training!
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!
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Last week of the first phase of training of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press.
Tie your bootstraps and hang on in there for the last week of Phase one for the year. As we are moving through the phases we will see some of the structural exercises disappear and some of the big bang ones appear, keeping in mind that if you still need some work on these please
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…)A further reduction in repetitions as we are well under construction for the remainder of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press. Get ready for your time to shine.
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(more…)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!
Read moreThis week will see a reduction in repetitions on the previous week as we work towards slightly higher intensities (weights). The movements must stay the same, even with the added load.
You will see that some of the W.O.D’s will have *TEST* above them this week and next. This will signify the workouts that we will be re-testing in March and April. If you are looking to track your progress and make some improvements these will be the workouts to make a record of in those little black books. If you’re unsure how to scale or record these workouts please don’t hesitate to ask what might be an option of you to scale (up or down), if needed. A little note that while testing is needed we can’t go all out every day, choose your time and place wisely and go from there!
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Just a reminder that December’s programme continues until the end of January to give you more time to make progress. Your coach will guide you on an individual basis and help you to achieve more than last month.
If you did not attend in December it will still be beneficial to join in January to get a head start for the new phase next month.
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!
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