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24/06/2013 CrossFit Endurance @ CrossFit Hackney

Posted 24th June 2013 by Josh Schouten

Triathlete:

Day 1: Swim – 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Day 2: Bike – 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Day 3: Run – 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 4: Swim – 8 x 20sec on : 10sec off, use pool or open water

Day 5 : Bike – 5k @ 85% 20k TT pace

Day 6: Run  – 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Runner:

Day 1: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 2: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Day 3:  10k TT

 

*Reference: CrossFitEndurance.com

24/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Pull-ups 5 x
CFA: 4-6 reps 30×0
BC: 4 eccentric reps 8000 rst :90

A-2
CFA: 10* Incline Bench 5 x 4-6 reps 30×0 :90
BC: Heels elevated goblet squats 5 x 15-20reps 20×0 :90

B-1 KB Clean and Press 3 x 8-10each arm 31×0 :45
B-2 Seated Face Pull w/ band 3 x 10-12reps 30×1 :45

W.O.D

10min AMRAP of:
3 Box Jumps 24/20′
6 Push-Press 50/25kg*
9 Inverse Ring Rows

* bar must be cleaned from the floor

Don’t forget to add your workout music here

Mix the workout tunes HACKNEY

Posted 23rd June 2013 by Josh Schouten

Recent scientific studies have shown that our member’s workout harder when they are NOT listening to Geoff’s collection of Britney Spears.  For this very reason we are handing the DJ headphones and mixing decks over to you… it’s your turn to mix the workout tunes HACKNEY!!!  Let’s hear what you got.

van-buuren

Dance, House, Hip-Hop, Rock, or Classical…  You may have 99 Problems, but its time to Fight For Your Right to Jump Around, while doing your best not to put your Balls On Parade.  Lets start a Riot and keep your Body Movin’ to do what it takes to go The Distance. Never Hit The Floor or Pass Out. Just feel #thatPower, remember to Breathe, try not to Break Stuff and keep on Rollin’

We will be mixing selected tunes from the following Spotify playlists to keep you lifting, pushing, pulling, and crawling your way through the workouts.   Please share/add/listen to the following playlists

CrossFit Hackney WOD: 2013

Momentum Met-Con: 2013

#BOOM #BOOM #BOOM #BAM

23/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30×0 rst :90
A-2
CFA: Single Leg RDL (KB) 5 x 8-10each leg 30×0 rst :90
BC: Push Heavy Sled 5 x 2 lengths of track rst :60

B-1 FFE Split Squats (KB/BB) 3 x 8-10 each 31×0 :45
B-2 GHD/GHR 3 x 8-10  31×0 :45

W.O.D

CrossFit Games Open WOD 12.1

7 minutes of Burpees (chest to floor)

CFA: * touch 6′ above head

22/06/2013 CROSSFIT HACKNEY W.O.D

Posted 22nd June 2013 by Josh Schouten

Strength

A High Hang Power Snatch 6 x 3-5reps XXXX rst :120
B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30
B-2 Plank (:45) 3 x 1 rep rst :30

W.O.D

Chief Cindy
Set the clock to 19minutes

Max rounds in 3 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.