Barbell Club 2017 – Phase 3, GVT (10×10)
German Volume Training is a personal favourite of mine. I use it when I want to dig a deep dark pain cave and sit in it alone. As a side bonus it gets great results. (more…)
CrossFit Hackney training program 27/02/17 – 05/03/17 (week 9)
Week 9 of our first 12 week program of 2017 and we are getting into the CF open. Open workout 17.1 is with us: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box... [Read more]
Gymnastics: Handstands and Bent Arm Strength (muscle up prep.) Phase 4
The balance is slowly coming along, and many of the regular gymnastics students are seeing the gradual improvement in their handstand line and shoulder muscle endurance. Handstands are not as simple as they sound and it takes a dedicated person to make solid progress. I’m not going to lie, the handstand is a good two-year journey to build the strength,... [Read more]
Heavy Metcon 22/2/2017
Warm it up but just enough because we have got a lot to do... Working in teams 3 90x deadlifts -3reps max each 1800mtrs Bike -300mtrs max each 90x bench press - 3reps max each 180x laps sled push - 3 max laps each 90 pull ups - 3-6xreps max each 1800mtrs row max 300mtrs max each 90x back squats -3xresp... [Read more]
CrossFit Hackney training program 20/02/17 – 26/02/17 (week 8)
Week 8 of our first 9-12 week program of 2017. The Open is with us at the end of this week so everything in the Crossfit world goes a bit haywire. 17.1 (the first Open workout) is announced on Thursday night and your coaches will be spending hours planning how to do the WOD and boring anyone who will listen with our... [Read more]
Heavy Metcon 15/2/2017
Warm it up - you know you want to 6mins: 10x KB swings 5x press up 10x Kb squats 5x ring rows Working in partners 30/30 - work / rest for 6min per station Power clean and press x5 reps Bike x30 sec Back Squats x5 reps Rowing x30sec Pull x8 (single cluster) Sled pushing x30sec Warm it down... [Read more]
CrossFit Hackney training program 13/02/17 – 19/02/17 (week 7)
Week 7 of our first 9-12 week program of 2017. We have been over a lot of points over the last 6 weeks of this current training block. I have cracked on about posture, warming up properly, how your lifting numbers are compared to your bodyweight, the Whole Life Challenge (loose some KGs, gain some pull ups) repetition, repetition etc. Dave... [Read more]
Heavy Metcon 8/2/2017
Warm up and mobilize well because your going to be moving a lot of metal. working in teams of 3 in a follow the leader format A. 24mins 3x deadlifts @ 150%+BW 3x Bench press @ 90%+ BW B. 12mins 6el x KBWalking lunges @ 50%BW 6x Dips c. 6 mins 12x KB swings 12x press ups
CrossFit Hackney training program 06/02/17 – 12/02/17 (week 6)
Week 6 of our first 9-12 week program of 2017. We are beginning to build our way to the Crossfit Open and have been throwing some testing (as in hard work) workouts your way. Some have been long and gassy (although 5min on a rower or bike isn't really that long folks), some have been timed some have been heavy but we... [Read more]