Momentum

In part one we talked about how the risk-to-reward ratio can be different depending on a number of factors.  For most athletes a training program that has low risk and high rewards is the most suitable.   So how can you tell if you are following the right program? Do the rewards outweigh the risks? For some exercises the rewards can... [Read more]

High-intensity training and volume always carries more risk than low intensity training and volume.  The rewards gained from low-intensity training and volume is less for the high level athlete, but the rewards can be very significant for someone seeking general health and fitness. All forms of training have a risk-to-reward ratio.  Taking part in a CrossFit class, a Met-con class, a... [Read more]

Team, Please be aware that I (StreTch) will be taking Heavy met-con this week.  I prefer to run Heavy Met-con as a “HEAVY” met-con class and hence there will be no scaling of movements or weights [other then what has been specified].  Please read the following blog post and take appropriate action is you’re unable to lift these weights or perform... [Read more]

Tuesday 17/11/2015 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 2 of 10 Energy System Training COACHES COMMENT: The "concomitant trainer" A "concomitant trainer" is my way of labelling someone who thinks they should be doing more WODs when the CrossFit program is focused on building strength, or on the flip side of that they say they need to do more strength training when the CrossFit programming focuses more on... [Read more]

PB's have come and gone now it's time to hit some volume once again to build some resilience in those tendons and get the sliding surfaces of muscle fibres. This program will also keep you warm during the winter months we haven't got the time to sit around and chat between sets. We need to keep an eye on the... [Read more]

11/11/15 Warm up working on your own 5 rounds 10 KB goblet squat 5 press ups 10 Kb swings 5 pull ups / ring rows (more…)

  Tuesdasy 10/11/2015   warm up Wall squats 5 Gobet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)

Week 1 of 10 Energy System Training COACHES COMMENT: Week of the new Energy System Training (EST) phase has arrived, just in time to keep everyone warm in the winter months.  Expect to be hot and sweaty for the majority of the CrossFit classes ahead. The new EST phase will introduce the new goal-based training system designed to help members choose... [Read more]