Momentum

The secret to all the GAINZ you are seeking is right beneath your skin, are you ready to unlock this secret? “Long-term potentiation” (LTP) is the process in which the connection between two nerve cells is strengthened.  You might like to think about LTP are muscle memory. We often compare the nervous system to a computer network, but individual nerve... [Read more]

Heavy Met-Con Date 28/10/15 Warm up 5 rounds 5 wall squats 5 goblet squats 10 air squats 5 staic walkout 5 press ups 10 mountain climbers (more…)

  Tuesday 27/10/2015 warm up Wall squats 5 Goblet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)

In Energy System Training – Part 1  we had a quick introduction to energy systems training (EST) and the two primary pathways - aerobic and anaerobic.  So where does this energy come from, and where does it go? (more…)

Week 15 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: The first rule for intelligent eating in the modern world – Part 2 In part 1 last week we talked about “Is it food, or is it food stuff?”    To continue on from this we need to begin by shelving conventional wisdom: -       Forget the food pyramid / food... [Read more]

LBBR3 - 15.1 “Activated FRAN” Part A – Part A. 6min to establish: 2RM Thruster + Max unbroken set of Strict Pull-ups (GROUP A/B) OR + MAX chin over the bar hold (GROUP C) Score = Thruster weight + (2x Number of Unbroken pull-ups or Chin holds) The movement standards are: (more…)

Warm up Working in 4s UGIG format Ladder 1>10 Press up KB swings Ring row Squat Tin man (more…)

The CrossFit Hackney training ethos rolls on as we move into the final phase for 2015.  After spending 16 weeks building Juggernaut strength, 16week focusing on speed and power with Olympic lifts and Russian squats, we will now move to Conjugate strength and energy system training (EST). What do you know about EST?  Do you understand the difference between aerobic,... [Read more]

    Tuesday 20/10/2015 warm up "warm up for clean 10mins A. clean Pulls. B. Muscle clean C. Power clean. D. Deep Power clean. E. Clean with a three second pause in the bottom position" (more…)