Comfortable with the uncomfortable…?
Crossfit training plan – 13/8/18 – 19/8/18
Welcome to Phase 4, week 8 of our 2018 training plan.
Week 8. The gyms are buzzing for this time of year, which is a great thing. We love the idea that training for many of you peeps has become a way of life and a daily habit – and not just a sessional panic experience.
This week we are asking – or in Kat’s case, telling – you to put a few more kgs on to those bars and really move some metal (always with the caviat of form, form and form, of course). There are some hard and gassy WODs. If they look simple on paper, it’s an indication that they ain’t…
Check in with yourself before you wreck yourself.
Heavy Metcon 8/8/2018
Working with a partner in a YGIG format.
To get yourself warm 12 min working
5x Squat cleans – build weight through sets
10 press ups
5x Deadlifts – same bar as cleans please
10 ring rows
Rest 5min and set yourselves up for;
Bench press ladder 1-10 -heavyish
Deadlift ladder 10-1 – heavyish
In between each rung of the ladder do 20kcals bike or rower AFAP whilst partner does their BB work.
Rest 3min tidy your stuff away then do as many sets as time allows
Flamingo Holds – I just made that up!
Standing on one leg and holding a heavy KB in the opposite hold for 30seconds then change (standing tall, soft knee, squeeze your glute)
Crossfit training plan – 6/8/18 – 12/8/18
Welcome to Phase 4, week 7 of our 2018 training plan.
Week 7. Hopefully the weather is going to step down a little this week because you people ain’t.
Check in with yourself before you wreck yourself.
CrossFit Gymnastics – August 2018
After last month’s strength programme for muscle ups, we move back to conditioning to put it to the test.
Crossfit training plan – 30/7/18 – 5/8/18
Welcome to Phase 4, week 6 of our 2018 training plan.
Week 6. Another week and even more gains. It’s going to get even hotter this week in more ways than one. Consistency is the magic word: true, sustainable gains in strength, fitness and composition take time if you want to hang on to them.
We are introducing you to the wonderful Kang Squat on Tuesday and the burning Pronated DeFranco’s Batwings on Friday so there are enough silly exercise names to tell your friends about.
Check in with yourself before you wreck yourself.
Barbell Club – August 2018
July saw some great lifts, super team work, and a lot of sweaty bods. Good job
August brings month two of this five-month cycle and a return to slow eccentrics
Heavy Metcon 25/7/2018
Crossfit training plan – 23/7/18 – 29/7/18
Welcome to Phase 4, week 5 of our 2018 training plan.
Week 5. The weather is hot and so are you guys – and not just in the post-sweaty WOD sense. This week I’m going to bang on a bit about sustainability. I don’t mean in the environmental sense (we will come back to that in a few weeks time). We program for sustainability and consistency. We focus on high quality movement and a high level of skill. If you move well, you’re less likely to get injured and you’ll be more able to train consistently. The more consistently you train, the better your training will be. It’s much more important to be able to sustain high quality training than it is to smash yourself with junk training. Sore is ok but rubbish isn’t.
Check in with yourself before you wreck yourself.