Momentum

Tuesday 14/12/2015   warm up Spend 10mins with a foam roller please 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…)

Week 6 of 10 Energy System Training COACHES COMMENT: THE PATH LESS TRAVELLED I wasn’t always strong, in fact at one point in my life I struggled to squat an empty bar with good form, and I had no idea how to perform a press-up correctly, not to mention a clean or a snatch. Back in the days when Josh and... [Read more]

If you already know everything there is to know about strength and conditioning training, please don’t waste your time reading this article.  For those of you still here one of the major points to take away is that training specifically for conditioning without a well-developed strength base is a waste of time. What is the best way to burn body... [Read more]

The year is coming to an end. The last phase of Barbell Club is here.... The dates on this one will be a little different as we will have some disruptions with Christmas breaks. Weeks 1 & 2 will be coming to you before Xmas although you will need to wait until 2016 for weeks 3 & 4. We will... [Read more]

09/12/15 Warm up wall squats 10 Pull up shrugs 10 Goblet squats 10 Ring rows 10 walking lunges 10 Press ups 10 x5 rounds (more…)

  Tuesday 8/12/2015 warm up Spend 10mins with a foam roller please 3 rounds 5 wall squats 10 goblet squats 15 air squats 30 walking lunges (more…)

Week 5 of 10 Energy System Training COACHES COMMENT: THE ROLE OF THE STUDENT Last week we talked a little about the role of the coach, this week lets change the focus to the students.  The role of the CrossFit student is to firstly listen to their coaches and pay attention to instructions. As a student, your role is to diversify... [Read more]

I'm back from holiday and regular heavy met con service is now resumed and open to those of you who have got some skills and most importantly, are willing to put the effort in. Any questions, give me a buzz G x   HEAVY METCON 25/11/15 Warm up A 3x Wall squats 5 Goblet squats 10 Air squats 15 B 3x... [Read more]

CrossFit Engineering (CF-Endurance)   Week 1 Week 2 Week 3 Week4 Monday Skill POSE Rowing POSE Rowing Strength DE: 12 EMOM Deadlifts x 5 @65%Aux: B1: BB/DB Back Step 3 x 12 @ 22x0 B2: FLR 3 x 40-60 sec ME: Squat 4 x 8Aux: B1: BB/DB Back Step 3 x 12 @ 22x0 B2: FLR 3 x 40-60 sec... [Read more]