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!
Heavy Metcon 22/5/2019
Gymnastics Classes Competition – Teams
The teams and dates for the class competition are listed below.
Since I have had to pair up some people myself, and allocate two dates for completion (due to the high number of teams), this is not set in stone. Feel free to change partner (politely) or swap dates with another team (you can do this between yourselves or I can help). Equally, if you do not want to participate, you are welcome to continue with this month’s strength programme instead. No pressure x
Crossfit Program: 20/5/19 – 26/5/19
Hold on tight this week as we start to push some 1RM and 5RM testing on you to get ready for the last week in May. We’ve been working up to this over the last 4 months. So, buckle your bootstraps and get ready for a fight. As for how to approach it we would recommend that this week you test the water and make sure you’re comfortable with heavy loads of a given movement. If not, hold tight as there will always be another time to shine.
Weekly training schedule:
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
Heavy Metcon 15/5/2019
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!
Crossfit Program: 13/5/19 – 19/5/19
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
Gymnastics Classes Competition – May 2019
The last* Thursday in May will host a partner-WOD competition in each of the gymnastics classes.
The scores will be collected from each two-person team in all of the classes and the winners will be announced in June.
There will be advanced, intermediate, and beginner workouts, and a winner from each group.
(*If you cannot attend class in the last week you are welcome to complete the workout in a previous week and submit your scores early. It will just mean that you have less practice).
Heavy Metcon 8/5/2019
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!
Crossfit Program: 06/5/19 – 12/5/19
It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM’s (Every minute on the minute, or thereabouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this:
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
Gymnastics – May 2019
It’s all change in Gymnastics!
The busy morning classes will now have two coaches in each class. One will be solely dedicated to beginners to help achieve the first reps / consistent reps in the basic bodyweight movements. The other will be dedicated to the advanced and intermediate groups.
Each group will have it’s own dedicated programme to allow for the full hour to be spent training towards specific goals appropriate to the level of experience (you can mix and match between the programmes if your experience and skill sits somewhere in the middle).
Heavy Metcon 1/5/2019
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!