Momentum

Last week was a heavy one, so this week will be the engine one!! Get in.. Get Warm.. Set-up FGB stations.. Smash through 3 rounds of FGB.. Crawl through 2 rounds of FGB.. Lye on the floor for 5-10minutes.. High fives, chest pumps.. Go home and eat the entire contents of your fridge! Sleep.... (more…)

Week 5 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  How did you testing go in week 4 with you front and back squat testing?  From some the weights may have slightly increased from their estimations in week 1, and for many the "stupid tempo" (as some put it) had an impact of the end result.. No real surprise... [Read more]

This week will have a heavy focus for those of you who like to smash out the weights.   Fpr those who like the conditioning session stay tuned for next weeks Fight Gone Bad version of Heavy Met-con (more…)

Week 4 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Movement is a skill. What is a skill? A skill is a learned movement, produced by the motor cortex of the brain. Anything you learn in life is a skill such as: writing, eating, tying your shoe, running, jumping, throwing or lifting weights in the gym. Anything “athletic” is... [Read more]

What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Week 3 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  A number of members took up the offer to have their “hair mineral and toxic analysis” test done at the London BioLab.  It was interesting to see that the majority had low levels of magnesium, including myself (and I’ve been supplementing with magnesium for years).  In past courses/lectures I’ve... [Read more]

  CrossFit Engineering (CF-Endurance)   Week 1 Week 2 Week 3 Week4 Week5 Monday Skill POSE Rowing POSE Rowing POSE Strength De: Power Clean + Push Press 12 min EMOM 2 Reps @70% ME: Bench Press 5 x 5 DE: Close Stance Squats 4 reps on the 12 min ME: Snatch Grip Deadlifts 5x 3 DE: Thrusters 4 reps EMOM ... [Read more]

Week 2 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Is it the excitement of a new Russian Squat Routine and Olympic phase that has the classes pumping, or is it the coverage of the CrossFit Games?  Either way its great to see the classes are full and everyone is enjoying the challenge of the new phase, again we... [Read more]

So far we have come a long way with great PB's coming in the major lifts. Although, could we be doing more to fuel and supplement those workouts? Providing a warm up to the body is crucial to prime the nervous system and the body to fire as many muscle fibres as possible. Not just be happy if the bar... [Read more]