Heavy retcon 28/10/15
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…)
Weapons 27/10/15 – 30/10/15
Tuesday 27/10/2015 warm up Wall squats 5 Goblet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)
Energy System Training – Part 2 – Energy Production and Expenditure
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…)
CFH Training Plan 26/10/2015 – 01/11/2015
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]
London Box Battles – Round 3, 2015 – Movement Standards
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…)
Heavy Metcon 21/10/15
Warm up Working in 4s UGIG format Ladder 1>10 Press up KB swings Ring row Squat Tin man (more…)
Energy System Training – Part 1 – Energy production
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]
Weapons 20/10/15 – 23/10/15
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…)
CFH Training Plan 19/10/2015 – 25/10/2015
Week 14 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: The first rule for intelligent eating in the modern world – Part 1 I could talk all day about modern food, but lets be honest most of it has already been said. We know that it’s a smart idea to eat breakfast (countless studies show breakfast eaters are healthier,... [Read more]