October is month four of this five-month programme and is the last month that you will be focussing on a particular muscle group per month. Saving the best until last, October will beef up the butt.
Archives
Crossfit Program 30/9/2019 -6/10/2019
Week 5 of 12 . Week 5, We are moving into our second block of this 12 wee phase. This week we will return back to our pattern of training with some adjustments to reps, sets, density and rest period. These are there to make sure you body is kept guessing and able to move forward and make positive adaptions.
Monday – Cleans and running clocks
Tuesday – Bench press and You Go I Go
Wednesday -Number play
Thursday -Unicorn stuff
Friday – Deadlift and two more minutes to go
Saturday – Snatch and “order of play”.
Sunday – “Up and down the chief”
Crossfit training Program 23rd -29th September
Week 4 of 12 . Week 4, This week and every 4th week of this training phase we are going a bit left field , a bit of piste some may even say a bit more CF this is to keep your bodies guessing and you minds fresh.
This is also the week were we like to tell you to watch out for that terrible beast that is overtraining. If your aching a little to much, you not sleeping as well as you might like, your waking in hot sweats, a bit of a loss of appetite, feeling a little bit grumpie (than normal) you may be overtraining and it might be time to back up on the training volume or plan a few down days. Don’t panic its not a disaster with the right rest and some good nutrition “super compensation” (yes that really is a thing) is a great thing.
Good luck be brave check you laces.
Monday – Cleans and 3min and 3min ME
Tuesday – Bench press and lunging
Wednesday -Conditioning 6 rounds and 6mins
Thursday -Unicorn stuff
Friday – Deadlift and reps and run
Saturday – Snatch and “360degrees”.
Sunday – “Double fist”.. yes its called double fist…..
Beginners Olympic Weightlifting + Mobility for Olympic lifting Workshop
We will be bringing to you a 4 week Olympic Weightlifting workshop spread over 4 consecutive Saturdays from 12pm – 1:30pm beginning from Sept 28th – Oct 19th. The purpose of this workshop is to provide a better understanding of Olympic Weightlifting, that involves learning to warm up efficiently, practising drills and complexes to improve technique and strength, building confidence, and simply help you in your training journey whether it is in the pursuit of strength or to just to lift for fun. There will be good banter along the way, the workshop is suitable for beginners to intermediates and will be run by Anthony Masters.
Crossfit Program 16th-22nd September
Week 3 of 12 . Week 3, you get the idea and you’ll all now the exercise format, so lets test out those lifting numbers. Remember we don’t practise failed lifts, we should be making all our lifts. If your failing for a technical reason ask your coach for pointers, if you failing becasuse you trying to lift to much weight, check that ego and take some weight of.
Good luck be brave pull up your socks.
Monday – Cleans and 3min and 3min ME
Tuesday – Bench press and lunging
Wednesday -Conditioning 6 rounds and 6mins
Thursday -Unicorn stuff
Friday – Deadlift and reps and run
Saturday – Snatch and “360degrees”.
Sunday – “Double fist”.. yes its called double fist…..