Momentum

Warm up Walking lunges 10 Press ups 5 Goblet squats 10 Ring rows / pull ups 5 X5 rounds medium weight   Working in aUGIG format 4 mins per station Bench press 5 80%BW DB plank rows 10   KB rack position box squats x5 KB rack position carry   Pull ups (dead hang) x5 Sled pulling / pushing  ... [Read more]

CrossFit Engineering   Week 1 Week 2 Week 3 Week4 Monday Skill POSE Rowing POSE Rowing Strength A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec --- on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2... [Read more]

Week 3 of 5 EST + CrossFit Open Prep COACHES COMMENT: Been a very productive week this week and found myself a little short on time to write a post.  Enjoy this week of training team. RECOMMENDED WEEKLY READING: BoxRox.com: 5 Reasons Crossfitters Struggle With Toes To Bar - Before kipping, strict core strength should be built with exercises like... [Read more]

Heavy Retcon 27/1/16 Warm up With a partner UGIG format with a BB Start with an empty bar work for 3 mins Add some weight work for 3 mins Add some weight work for 3 mins Add some weight work for 6 mins DL Power clean Front squat Push press Back squat Rack jerk   Workout Working in teams of... [Read more]

Week 1-to-4 "The Building Phase" MONDAY 25/01/2016 CrossFit Weapons MOBILITY PART A. Mobility [1-2min] Thoracic Opener [1-2min] Chest and Shoulder Opener [1-2min each side] Ankle Mobility ACTIVATION PART B. 3 Rounds of Mid Back Activations drill Glute Activation Drill OLYMPIC PART C. 10min E2MOM of 3 HP-Sn 60-70% STRENGTH PART D. 5 Rounds of: 3 Sn G Seg DL 90-100% of... [Read more]

A training or practice session should leave you feeling refreshed and able to go again the next day, rather than sore and unable to move, like a destructive workout might.  A great training session is one that leaves you feeling energised and ready to take on the world; it is as much physical reward as it is mental reward.  We... [Read more]

Week 2 of 5 EST + CrossFit Open Prep COACHES COMMENT: 6 Tips to Make Every Workout Awesome A training or practice session should leave you feeling refreshed and able to go again the next day, rather than sore and unable to move, like a destructive workout might.... (more)   RECOMMENDED WEEKLY READING: Fourhourworkweek.com: The Not-To-Do List: 9 Habits to... [Read more]

Who wouldn’t want to be able to do a single arm handstand? Who loves Muscle-ups? Most of us would be over the moon if we could do a two handed handstand.  Calisthenics and handstands are all the crazy at the moment, fitness fans cannot escape the flood of social media selfies of amazing athletes performing handstands, levers, muscle-ups, and other... [Read more]

- 'My practice is to learn how embrace the constant change that is, this is why I move' - Baris Yazar The workshop will include the principles of i.flo Movement, a Capoeira inspired progressive bodyweight conditioning method developing 'strength and flexibility in harmony'.  The workshop is based on various bodyweight exercises and movements that everybody can relate to and through playful practice develop the... [Read more]