Momentum

Triathlete: Day 1: Swim - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 2: Bike - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 3: Run - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 4: Swim -: 1600m @ 85% race pace Day 5 : Bike -: 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio Day 6: Run  -: 10M @... [Read more]

Monday 21/04/2014 Warm-up All Athlete 2 Rounds of: 5 Wall Facing Squats 5 Air Squats 5 Deadlifts (light weight on the bar) - then - Hip and Hamstring Mob (coaches choice) - then - 2 more rounds as above Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A-1 Mid-Grip Deadlift, with pause on eccentric, 5 x 6-8, 4011*, rest 60sec... [Read more]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: We will run the program as Monday night will ALWAYS be Upper and Friday will ALWAYS be Lower. This program will run for 4 weeks. Session 1... [Read more]

What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Triathlete: Day 1: Swim - : 3 x 400m TT 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 -: 1200m TT Day 5 : Bike -: 15M @ 85% 12M TT pace Day 6: Run  -: 3 x 1M TT, recover 5:00   Runner: Day 1: Repeat :90s on,... [Read more]

Monday 14/04/2014 Warm-up All Athlete We all LOVE A BURPEE!!! Lets do 20 of them!!Can you do burpees with straight legs? If not, why not? Mob: Hamstring (coaches choice)Do another 20 burpees! Gymnastics CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie :30sec of work :30set rest for 3 rounds (18minutes) of:Gym Conditioning:Circuit 1: A. Dish to V-Up B. Hanging Shrugs (on... [Read more]

If you’re running the London marathon on Sunday or any marathon this year, a big question will be “what do I eat on race day?” (more…)

Triathlete: Day 1: Swim - : Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - : Repeat 1.5M, recover 2:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 2:00 until form/pace deteriorates Day 4: Swim -: Repeat 75m, recover :60s until form/pace deteriorates Day 5 : Bike -: Repeat 500m, recover :60s until form/pace deteriorates Day 6: Run  -: 8M TT   Runner: Day... [Read more]

Monday 07/04/2014 Warm-up All Athlete 2 Rounds of:10 BB RDL's 20/15kg 10 BB Bent Over Rows 20/15kg 10 BB Upright Rows (move hands together) 20/15kg 10 BB Push-Press 20/15kg- then -Tabata Bottom-to-Bottom Burpees (4rounds :20:10) Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A-1 Mid-Grip Flat Bench Press, 4x 8-10, 32x0, rest 90sec A-2 Bent-Over BB Row, Pronated Grip, 4x... [Read more]