Momentum

Monday 12/04/2014 Warm-up 3 Rounds of:15,10,5Burpees KBS   Strength CrossFit Athlete A-1 Back Squat  1 1/4 (bottom), 5 x 6-8, rest :60secA-2 Back Extensions 4x 12-15, rest :90sec CrossFit CrossFit Endurance A. DE: 3reps EMOM for 10minutes @50-60% CrossFit Rookie A-1.Back Squats (no 1/4 rep),  3 x 12-15, rest :60secA-2 Band Pull-throughs 3 x 12-15, 30x0, rest :90sec Capacity CrossFit... [Read more]

So you want to do kipping pull-ups?  Really?  Yes,  they look cool and they are the most efficient way to bust out high reps of pull-ups.  However, they are a fast track to shoulder injury and you need to earn the right to do them.  So how do you get you license to kip? If your wondering why you need... [Read more]

Triathlete: Day 1: Swim - : Repeat 25m, recover :60s until form/pace deteriorates Day 2: Bike - : Repeat 400m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 100m, recover :60s until form/pace deteriorates Day 4: Swim -: 1.5k TT Day 5 : Bike -: 40k Run TT Day 6: Run  -: 10k TT   Runner: Day 1: Repeat 100m, recover :60s until form/pace deteriorates Day 2: Repeat... [Read more]

How many strict pull-ups can you do? How can you improve your numbers? Can you do kipping pull-ups, if so how many? Should you be doing them? How efficient are you at kipping pull-ups? Can you butterfly? How many butterfly pull-ups can you do? So much to learn, practice and improve. Whats the best bang for your buck exercises you... [Read more]

Monday 05/04/2014 Warm-up 3 Rounds no for time:10 Air Squats10 Prisoner Jumps10 KBS (snappy hips and knees) 2 rounds: 8reps Back Squat (start with empty bar and increase weight each set)   Strength CrossFit Athlete A-1 Isometric Back Squat @55-65%, 4 x 8-10,32x0, rest :60sec A-2 Back Extensions 4x 10-12, 31x0, rest :90sec CrossFit CrossFit Endurance A. ME: 2RM Back... [Read more]

Final Box Scores Group A Group B Group C Cumulative Rank Final Bonus Points Cum Rank - Bonus Rank FINAL RANK Men Women Men Women Men Women CrossFit Hackney 1 6 3 2 2 2 16 2 14 1 1 CrossFit London 8 3 2 4 3 3 23 2 21 2 2 CrossFit South London 3 1 8 1... [Read more]

Triathlete: Day 1: Swim - : Repeat 200m, recover :90s until form/pace deteriorates Day 2: Bike - : Repeat 800m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 800m, recover :90s until form/pace deteriorates Day 4: Swim -: 1200m @ 85% Race Pace Day 5 : Bike -: 20M @ 85% Race Pace Day 6: Run  -: 12M @ 85% Race pace   Runner: Day 1: Repeat... [Read more]

Monday 28/04/2014 Warm-up 10 Air SquatsHold bottom of Squat for :60sec (move around in the bottom position) -then- 3 rounds: 8reps Back Squat (start with empty bar and increase weight each set)   Strength CrossFit Athlete A-1 Isometric Back Squat @55-65%, 4 x 8-10,32x0, rest :60sec A-2 Back Extensions 4x 10-12, 31x0, rest :90sec CrossFit CrossFit Endurance A. DE: 2reps... [Read more]

Friday nights have now officially changed.  No more pub, kebab and a bit of a razzle on the way home.  CrossFit Hackney are running the third Hackney Hustle on Friday 9th May. Simple, friendly and fun, CrossFit Hackney are hosting the 3rd one-in-all-in competitions, on Friday 9th May 2014. All you need to know: Any CrossFitter from anywhere is welcome... [Read more]