Momentum

Week 1-to-5 "The March" The next 5 weeks of CrossFit weapons has landed with a focus on overhead pushing movements and lower body pulling movements.  Be prepared for some spicy max aerobic power (MAP) sessions, some lactic training (love a sled workout) and some sneaky CP-strength sessions. The aim is to work on the speed and quality of the movements this... [Read more]

Performing the basics well is by far the best “BANG FOR YOUR BUCK” in most things in life.  This mentality needs to be applied to everything you do in your training.  Everyone should spend time focusing on the basics, no matter how strong, how mobile, or how coordinated you think you are.  CrossFitters love to go to the gym and perform the movements... [Read more]

Week 1 of 5 The BUILDING Phase COACHES COMMENT: What is the building phase all about and why are we doing it now?  (read more) RECOMMENDED WEEKLY READING: Breakingmuscle.com: Bulky Is a Lie: Why Women Need to Lift Weights - Many women fear they will become too muscular as a result of strength training. While this fear is on the decline,... [Read more]

The CrossFit Open 2016 has finally come to a close and its time to get back to some more quality training.  In 2015-2016 the CrossFit Hackney program worked through a very comprehensive structure of building strength (Juggernaut phase), increasing speed and power (Olympic lifting phase), and then pushing members fitness to a whole new level (Energy System Training (EST) phase). ... [Read more]

Heavy Metcon   Legs only and Arms only Rules of play every 2 min on the 2 min complete rep format, you need to increase the weight every set, if you fail you drop back one rep range and weight and stick there until the time has fully elapsed.   Legs only E2MO2M 14 back squats @ 50% then increase weight... [Read more]

CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Certain athletes and coaches will argue that you need to be strong and powerlifting should be the focus, others will argue that Olympic weightlifting is king, and then we... [Read more]

Week 5 of 5 CrossFit Open Time COACHES COMMENT: CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Gymnastics & Callisthenics benefits to CrossFitters...(more) RECOMMENDED WEEKLY READING: Breakingmuscle.com: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)... [Read more]

Death by Geoff Warm up with partner UGIG KB swings 2 > 20 Press ups 1 > 10   Working with a partner – get on the scales and establish your teams weight. BB press / bike Teams weight x 50= target bench weight Choose a single weight for the bar and bench working in a UGIG format every time... [Read more]

The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! Congratulations to all of those CrossFit members who have now successfully achieved a strict muscle-up.  Its always nice to see people working on solid strength... [Read more]