Momentum

Week 1 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Ding, Ding, Ding, Dong….  The personal best (PB) bell has been going crazy all week and social media comments regarding new personal records being set by so many of our members.  The 16-week Juggernaut phase has delivered some amazing results as some members have added a huge 10-30kg onto... [Read more]

The Russian Squat Routine (RSR) is typically a 6-week peaking cycle to help improve total squat weight. At the end of the 6 weeks of squatting many lifters can see a 5% increase on the bar.  Please make sure you read part1 and part2 of this blog post before reading on. There are a number of slightly different versions of... [Read more]

In the A Question of Strength? Part1 we talked about the importance of knowing your level of strength before starting the next phase of the CrossFit Hackney programme.  Following the correct programming will deliver maximise the progress you can achieve with the least amount of training time. Here is a breakdown of what to expect at each level: (more…)

It’s never enough to just show up and work hard and expect the results to just happen. This is like blindly throwing money at the stock market and expecting to make a big return just because you made an investment. To be successful takes an intelligent approach, and just like you need to invest your money wisely if you want... [Read more]

Week 16 of 16 Juggernaut COACHES COMMENT:  This week all I'm going to say is good luck and enjoy it.  Many of you have worked your butts off over the last 16weeks to improve your strength in the Squat, Deadlift, Bench and Overhead Press.  For those who have recorded the journey it will be rewarding to look back at the... [Read more]

Proudly supported by:     WOD1 Part A –  Clean Complex: 1 Deadlift +1 Hang Clean (power clean or squat clean, as long as the bar starts from above the knee in the hang clean) +1 Front Squat +1 STOH All 4 repetitions must be unbroken; athletes are not allowed to drop the bar between repetitions. The movement standards are:... [Read more]

Week 15 of 16 Juggernaut COACHES COMMENT:  A Healthy Bank Account -  We should manage our health status the same way as we manage our “bank account”, something from which we make deposits and withdrawals.  Like a bank account, our “Health Balance” is a product of credits minus debits. If we make more frequent (or larger) deposits than withdrawals, we... [Read more]

Who trains harder?  Who is stronger, fitter, faster, and better looking?   It is true that the early bird catches the worm?  Or do the evening members see better gains by releasing their daily work frustration on the iron? Its time to find the answer to all of these questions and more! CrossFit Hackney is planning an AM v PM throwdown.... [Read more]

CrossFit Engineering (CF-Endurance)   Week 1 Week 2 Week 3 Week 4 Week 5 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: Power Clean +... [Read more]