Momentum

Triathlete: Day 1: Swim - : Repeat 25m, recover 25m easy, until form/pace deteriorates Day 2: Bike - : Repeat 400m, recover 400m spin, until form/pace deteriorates Day 3: Run - : Repeat 100m, recover 100m walk, until form/pace deteriorates Day 4: Swim -: Repeat 6:00 on, 4:00 off, until form/pace deteriorates Day 5 : Bike -: 20M TT Day 6: Run  -: Repeat 6:00 on, 4:00 off, until... [Read more]

Week 12/12 And it all comes down to this!  Week 12 is mainly percentage work form the 1RM's established in week 11.  The only exception is Thursday when we will test either a 3RM or a 1RM back squat.  Has the leg strength traiing paid off? This weeks overview: Day  Focus Monday Snatch Day Movement Quality: PowerCleans and Box Jumps... [Read more]

Last week we took a look at “getting organizes,” “ finding the overhead position,” “the jerk rack position,” “strict press,” and “push press” technique.  Understanding these basic position and movements are important in the progression towards this week’s skills.   We are going to break down the power jerk (push-jerk) and the split jerk. Remember form last week “The movement of... [Read more]

Over the weekend I attended a CrossFit Gymnastics Certification in Northampton hosted by Jen, Sam and Katrina.  The level 1 course covered warm-ups, hollow body, arch body, bar work (TTB, pull-ups, kipping and more), rings (Skin the cats, back and front leavers, push-ups, dips, muscle-ups), handstands, planches and parallettes.  A lot of information in 2 days, but well worth the... [Read more]

Triathlete: Day 1: Swim - : Repeat 250m, recover 2:00, until form/pace deteriorates Day 2: Bike - : Repeat 1.5k, recover 2:00, until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 2:00, until form/pace deteriorates Day 4: Swim -: 1000m @ 85% 800m TT pace Day 5 : Bike -: Repeat :90 on, :60s off, until form/pace deteriorates Day 6: Run  -: 10k @ 85% race pace... [Read more]

Here you go guys.. Read up and print out if you are here for real results! Phase 12 This month we will be going with some dynamic efforts to begin with. This will also give us volume over the 20 minutes. If you can't yet get your chin to the bar we will be working on tempo (see program). You... [Read more]

Week 11/12 Tne weeks are flying by and the feedback from members over the last 12 weeks has been very positive.  Here are some of the comments: "I've PB my snatch more than once in this 12 week phase" "I've PB my snatch and my clean in this 2 week phase" "I've deadlifted 20kg over my body weight and done... [Read more]

It’s a shame to report that CrossFit North London has decided to withdraw from the 2014 competition.  We hope to see them back in 2015. Round 3: Event Format Round 3 of The London Box Battles will be an individual event with the following breakdown: Battle 3: Number of athletes (more…)

In week 1 of the pushing edge we talka baout shoulder stability and the anatomy of the shoulder.  Its not uncommon for most weakend warriors to have weak rotator cuff muscles. We went on to test a 1RM bench press and the structual balance of the shoulder. In week 2 we took the 1RM bench press and used it to... [Read more]