Heavy Metcon 11/01/2017
Warm up to a good weight on the lifts below EMOM – go heavy for 42mins= 7 rounds Deadlifts 5 @ 140% BW Dips 5 @ BW+ Bike 30sec Back squats 5 @ BW Pull ups (strict) 5 @ BW+ Rower 30sec
Gymnastics: Handstand Phase 3: Mobility, Re-Balancing, & Back Strength
Handstand done correctly are a great reflection of the dedication and hard work that someone has taken to master the skill. Part 1 and Part 2 of the handstand classes has delivered some positive results, and some members are holding some nice straight handstand lines. The third phase of our handstand training method will focus on refining the ability to re-balance and... [Read more]
CrossFit Hackney training program 9/1/2017 – 15/1/2017
Into week 2 of our first 9-12 week phase of 2017. As a reminder, there’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure: FIT – (for the general membership population, focusing more on working in higher... [Read more]
Movement variations/scales
Movement variations/scales You will have noticed that within our programming we offer different exercise variations and we offer scales for some exercises, so why do we do this? Movement variations All exercises have variations - these can be as simple as a change in rep range, tempo, rest period, joint angle or the type of machine used. Being the interesting... [Read more]
Paleo rules
In our recent survey, some of you asked for more nutrition info. Going back to the basics to clean up your diet post the festive binge period, here's a useful infographic from Boxrox reminding us what's paleo. They missed off wine gums and Krispy Kreme donuts though - stupid oversight.
Whole Life Challenge 2017 – Part III
Results start with being humble - Pesca Now we're thinking about how we can make this work for 56 days and beyond. To help the chances of succeeding there's a few things we can get in order to make sure we are successful. Set goals - Goals should start with why, how and then what. Work inside to out and fit out what... [Read more]
Heavy Metcon 4/01/2017
Welcome back one and all. Warm up because its so cold in the arch you don’t want to be standing around x E2MO2M for 10 mins Row / bike 45seconds 1x squat clean to thruster @ 60-70% BW add 1 rep each round for 5 rounds 2min reset 5mins ladder 1>? Pull ups Press ups... [Read more]
Barbell Club 2017 – Phase 1
Welcome to the new year. I feel incredibly sad that a change in the timetable means I will not be teaching your Monday nights from mid-January. Thank you all for making it such an amazing year. You have made my programmes come to life and seeing you bloom has genuinely been one of the best times of my career. Well... [Read more]
Whole Life Challenge 2017 – Part II
Setting good habits whether it be the new year or any point throughout the year is always going to bring about beneficial change. If you have read Part I of the Whole Life Challenge (WLC) and are looking at taking on a challenge to improve daily habits not just in the gym but in your day to day life taking... [Read more]