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Barbell Club – February – Gironda 8×8

Posted 30th January 2023 by Jenna Fisher

Gironda 8×8 Method

Last month we did general prep for muscular endurance. This month we focus on hypertrophy and fat shredding with the Gironda 8×8 method.

Barbell Club, February 2023, Gironda 8×8 Method

Requirements (non-negotiable):

For each exercise, all the reps and sets must be completed with the same weight. Do not start too heavy on set 1 and end up taking half of it off by set 4.

Aim for 50% of your 1RM but go lower in the first week to test and if you get all the reps then increase in the next week.

Complete ALL the reps and sets. Not 4. Not 6.

Rest periods must be 15-30 secs only. This is essential.

Keep hold of the DBs etc during the rest period i.e. if doing chest press, rest the DBs on your knees rather than putting them on the floor. This will help to avoid the rest period becoming extended

Once you have finished 8×8 on one exercise go straight onto the next exercise without an extended break. Set up all your equipment at the start of class to enable this to happen

This will be challenging for your cardiovascular system, that’s the point. Less weight and more work should be what you are aiming for.

Instructions:

In each session, you will complete 3-4 exercises for one muscle group, followed by 3-4 for another muscle group.

You can do a different exercise to what is on the program as long as it is for the same muscle. This might be necessary re the sharing of equipment. I have given multiple options in some instances to help with this.

You can also alter the order of the exercises to ease the sharing of equipment.

As long as you complete 3-4 exercises for the same muscle group before moving on to the next muscle group you will be doing it correctly.

 

Crossfit Program -30th January – 5th Febuary 2023

Posted 29th January 2023 by Geoff Stewart

Week 4. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Deadlift and pushing

E3MO3M

A Deadlift 5×5 70-85%

A1 Bench press 5×5

EMOM 10min

B Rev drop lunges x6el -Heavy

B1 Negative HSPU x4-8

Run Short block

21-15-9

box jumps

Press-ups

Row 500mtrs

21-15-9

DB squats

DB push press

Bike 25cals

21-15-9

Burpees

T2B

Tuesday – Snatch

Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec

C Power or Squats snatches

E2MO2M 8×2 @80%MX

5x rounds

6x Cleans Rx60/45

12x Pull-ups

18x Air squats

finish

50x hanging knee raise

 

Wednesday – Conditioning

8min YGIG

3x BB clean and press

you choose the weight -fluid on the heavier side

“Big bag of chips”

Y.G.I.G – Split 50:50 anyway

120 – KB Swings

100 – Cals Mono- structural

80 – KB/DB dual push press

60 – KB/DB squat cleans

40 -T2B

20 – D-Ball over the shoulder

10 – D- Ball Squats (HEAVY)

3 mins Plank hold or hollow holds

Thursday – Gymnastics

Friday – Squat and Pulling

E2MO2M

A Back squats 5×5 85%

A1 Single arm Db rows 5×5 -heavy

12min

B Bench/low box pistols x6-10el -weighted

B1 Assisted pulls x12-24 (volume)

 AFAP

36 DU 15-12-9

(36)15-(36)12-(36)9

 alt arm Db snatches rx22.5/15

Sit-ups

Saturday – Clean & Jerk

Push press, push Jerk, split jerk.

3×3,3,3 E90sec

High pull, muscle clean, power clean

3×3,3,3 E90sec

B Hang power clean and hang squat clean and press

6x (1+1) -15min

Clean pulls 4×4-6 -Heavy

Anthony Waller Special.

Sunday – Service

“Air Force”

For Time

20 Thrusters rx45/30

20 Sumo Deadlift High-Pulls rx45/30

20 Push Jerks rx45/30

20 Overhead Squats rx45/30

20 Front Squats rx45/30

4 Burpees at the top of each minute

rest 5mins

AMRAP in 12 minutes

4 Dumbbell devil (2×22.5/15)

6 Toes-to-Bar

24 Double-Unders

 

Crossfit Program -23rd January – 29th January 2023

Posted 22nd January 2023 by Geoff Stewart

Week 3. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service

 

Deadlift and Push

E3MO3M

A Deadlift 5×5 85% @3010

A1 Seated BB OH press 5×5 (pins) @3010

 

10min

B BB RDL x8el @4101

B1 Negative HSPU x4-8 @51X1

 

Cash in

800/1000 mtr run (Big or small block)

3x rounds

5x Pull-ups

10x HSPU/Dips

15x Box jump/stepovers

Cash-out

75/50 Calorie

 

Snatch

A Snatch pull, muscle snatch, power snatch, drop snatch, OHS

5×5+5+5+5+5 – for quality 15min

 

C Power or Squats snatches E2MO2M 8×2 @80%MX

 

YGIG rounds 5 rounds each

E2MO2M

6x devil press 2xDB rx22.5/15

Kcals in the remaining time

These should be “HARD” Kcals

 

Conditioning.

BB Cleans complex

E2MO2M -20mins rx 60/45

7x Deadlifts

5x power clean

3x front squats

1x Thruster

 

“Dirty old CF”

21-15-9

21x DU

15x DB squats clean

9x Pull-ups

Directly Into…

21-15-9

21x Kettlebell Swings

15x T2B/T2R

9x DD devil press

 

Squats and Pull

E3MO3M

A Back squats 5×5 85% @3010

A1 Weighted Pull-ups 5×5

 

10min

B Single leg box step up x8el

B1 Chest supported db row x8

 

3min per station 45/15 work to rest

Thrusters 30/20

Change 1min

Burpee

Change 1min

Row, Bike or ski

 

Time remains 100 ring rows

 

Cleans

A High pull, power clean, front squats and press  5×5+5+5+5+5 E2MO2M

 

B Hang power clean and hang squat clean and press 6x (2+1) -15min

 

C Clean pulls 4×4-6 -heavy

 

Anthony Waller Special.

 

Sunday Service

6 rounds

3x BB power snatch @60/45kg

6x back squats

9x burpees

 

4×3 min efforts with 2min rest between

5x Power cleans 70/50

ME rounds of:

“CINDY”

5x pull-ups

10x press ups

15x air squats

 

Finish 100 T2B/T2R

 

Crossfit Program -16th January – 22nd January 2023

Posted 15th January 2023 by Geoff Stewart

Week 2. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service

 

Deadlift and pushing

E90sec on 90sec

A Deadlift 4×6 @65-85% @3010

A1 Bench press 4×8-10 @4010

 

10min

B DB Rev drop lunges x8el -Heavy

B1 Seated DB OHP x8-12 @3010

 

4x2min rounds each with 1 min rst

Partner 1

ME kcals 2min

Partner 2

ME 16x alt DB snatch – 22.5/15kg

8 burpees

Start your new rounds where you finished your last round

 

5x hang “ball ups”

 

Snatch

Pull snatch, power snatch, Drop snatch, OHS

5×5+5+5+5+5 – for quality 15min

 

Power or Squats snatches

E2MO2M 6×3 @70%MX

5 mins 10x Vertical jumps -take your time

 

3x Rounds For the Time

21x Kettlebell Swings 24/16

15x Box jumps

9x T2B

 

Conditioning

YGIG as you wish (reps each)

100 DU

100 wall balls

80 DU

80 Box “stepovers”

60 DU

60 Pull-ups

40 DU

40 HSPU

20 DU

20 D-Ball over shoulder

10DU

10x MU/Burpee pull ups

Rest 3mins

YGIG -10min for max distance
13-16Kcals each

100x banded pull aprts
100x bicep curls

 

Gymnastics

 

Squats and press

E90sec on 90sec

A Back squats 4×6-8 65-85%

A1 Single arm Db rows 4×6-10ea

 

12min

B FFE split squats x8el

B1 Assisted pull ups x8-15 “VOLUME”

 

1000mtr Rowing /ski erg or 800 run or 50cals bike

3 rounds

6xD ball over shoulder

12x DB push press 20/15kg

18x burpees

1000mtr Rowing / ski erg / 800 run / 50clas bike

Rest 3mins

YGIG -12min for max distance

13-16Kcals each

 

100x banded pull parts

100 bicep curls

 

Cleans and Press

A High pull, power clean, front squats and press

  5×5+5+5+5+5 E2MO2M

 

B Hang power clean and hang squat clean and press

6x (2+1) -15min

C Clean pulls 4×4-6 -heavy

 

Anthony Waller Special.

 

Sunday Service

9 kcals

9 burpees

1 round of DT

12x DL

9x hang power cleans

6x push press

Rest 2min

50DU

5x rope climbs

40DU

4x rope climbs

30DU

3x rope climbs

20DU

2x rope climbs

10DU

1x rope climbs

 

Strong Con – arch 325 – Jan 23

Posted 10th January 2023 by Jenna Fisher

Building work in Arch 325 has been completed over the Christmas break. The metcon room has been extended in size and fully equipped with assault bikes, rowers, ski ergs, a larger sled track, squat racks and barbells, and all the usual DBs/KBs.

A Tuesday 6am StrongCon has been added to the timetable in this arch. The style of workout can be viewed in the six examples here: StrongCon – Arch 325 – January 2023.

Since this is a new space, the actual workout will be decided on a week-by-week basis while we discover how the logistics of the room work best.

Knowledge of how to back squat, deadlift, and bench press with a barbell is essential for this class.

Access to Arch 325  is gained via Acton Mews – the alleyway at the back of the main gym at Arch 328.