Momentum

Week 7/12 Day  Description Monday Strength: 1 1/4 Back Squats Gymnastics: Pistol Squat Progressions & RLDs WOD: “Non-Reversible Reactions” Tuesday Strength: Behind the head Push-press & Strict Pull-ups Movement Quality: Russian Dips, Ring Pull-ups WOD:  “Shoulder Burner 2″ Wednesday Olympic: EMOM Cleans & Jerk Strength & Power: Clean Pulls & Forward Bounds CrossFit Engine Work: “Love that 30sec” Thursday Strength: Bench 1 1/4 & DB Rows WOD: “Will... [Read more]

Triathlete: Day 1: Swim - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 2: Bike - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 3: Run - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 4: Swim -: 1200m @ 80-85% Day 5 : Bike -: Repeat 75m, Recover 2:00 until form/pace deteriorates Day 6: Run  -:... [Read more]

Triathlete: Day 1: Swim - : Repeat :90s on, :60s off, until form/pace deteriorates Day 2: Bike - : Repeat :90s on, :60s off, until form/pace deteriorates Day 3: Run - : Repeat :90s on, :60s off, until form/pace deteriorates Day 4: Swim -:3 x (200m, 150m, 100m), recover 1:1 Day 5 : Bike -: 45min TT Day 6: Run  -: 3 x (5k, 4k, 3k), recover 1:1... [Read more]

Week 6/12 We are now half way through the current mesocycle, are you making progress with you weights and yout gymnastics movements?   If your not recording your weights and number, you should be!  How many pull-ups did you manage last week?  Can you do more this week?  What is measured can be improved. What was your WOM time on... [Read more]

Following on from Geoff's post last month about his training and nutrition, here are some of Josh's thoughts. I may be a little blasé with this but it is a true picture.These days with social media and everyone's easy access to health information on the internet,  it makes me double think about what I eat. Fuck, no wonder the average joe can’t... [Read more]

  Skill Monday CrossFit Endurance Focus Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems Tuesday Deadlift / Dips / KBS / Handstand Push Up Improve Deadlifting form and the basis of pushing movements Wednesday Squats / Box Jumps Improve Back Squat form and Jumping tekkers Friday Wall Ball / Push Press /Thursters / Kipping... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m, recover :60s, until form/pace deteriorates Day 2: Bike - : Repeat 500m, recover :60s, until form/pace deteriorates Day 3: Run - : Repeat 200m, recover :60s, until form/pace deteriorates Day 4: Swim -: Repeat 7:00 on, 4:00 off, until form/pace deteriorates Day 5 : Bike -: 15M @ 85% race pace Day 6: Run  -: Repeat 7:00 on, 4:00 off, until... [Read more]

Week 5/12 The weeks seem to pass so quickly, can you belive its November?  Soild work by eeryone in the first 4 weeks of the current phase.  We've been preparing the body for the challange ahead.  The next 4 weeks will follow a simular patten to the last, with some interesting progressions. You will notice that we are doing 1... [Read more]

After  three rounds of the 2014 London Box Battles season we have the following results: (more…)