This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Heavy Metcon 10/4/2019
Crossfit Program – 08/04/2019 to 14/04/19
Hope you’ve remembered your numbers from last week. This week we will see some of the percentages head north. Pay some good attention to them and use them to your advantage.
This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done, rest and repeat. For those that are a little longer and continuous, please pace your self steady. Learn your gears and how your body reacts to the stimulus!
Saturday we will be having a little friendly competition with a BBQ and get together. There will be plenty of good times to be had. We will be organising teams and so forth on the day, so no need for getting a crew together. Show up and we will do the rest.
Gymnastics – April 2019
Last month there were some great results. Bar muscle ups were achieved for the first time and others improved their max unbroken reps: Chris increased from 7 to 10, Daniel to 13, and Mauricio to 15.
Chris also achieved the highest score on the burpee + ring muscle up EMOM ladder. (That’s 1 burpee plus 1 ring muscle up in the first minute. 2+2 in the second minute. 3+3 in third. Etc.) He climbed up to 7 reps of each within the minute and then descended back down to 1 again. Great job, well done.
The April programme begins from a very positive place for all.
Heavy Metcon 3/3/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Weightlifting – APRIL
This month sees us following a similar structure to last month’s programming. Percentages are slightly higher each week in comparison to last month. We still have a de-load week in our 3rd week, sharpening up our movement pattern and resting those legs for even bigger numbers in Week 4!! So much fun to be had over the next month.
I have added a few different drills, particularly with a focus on a few pausing in our catch position in both Oly lifts. Getting comfortable in the catch and strengthening our core. Thursdays will always alternate between Snatch and C&J drills, just to spice things up a little bit.
Again, everyone is welcome to the Oly classes, so if you don’t know your numbers, it doesn’t matter, it is about learning the movement and using what you learn in the Crossfit classes.
Looking forward to coaching you all over the coming month and just having a right old laugh!
Peace Out
Week 1
MONDAY
Tall Snatch + OHS: 4×1+1 (light load)
Snatch : 3×3 @75% and 3×2 @80%
Backsquat: 4×5 @80%
Push Press Behind the Neck: 3×5 @75%
THURSDAY
Muscle Snatch: build to your 3RM TnG of the day – start with an empty bar (10mins)
Snatch Pull + Power Snatch + Snatch: 3×3 @75% and 3×2 @80% work off 1RM Power Snatch
– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-
Front Squats: 4×5@80%
Snatch Grip Deadlift: 3×7 @105% of your 1RM Snatch
SATURDAY
Muscle Clean + Tall Jerk: 4×1+1 (Light load, warm up)
Clean and Jerk: 3×3 @75%, 3×2@80%
– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-
Backsquat: 3×8 @75% (JOY)
Clean Pulls (SHRUG): 5×5 @115% of 1RM Clean (focus more on the shrug not a high pull)
If time
Assisted KB Swings: 3×10 – use your hips and squeeze your bum
Crossfit Program – 01/04/2019 to 07/04/19
Welcome to April, yes, we’re a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will be a little more challenging and filthy with Sundays sessions being some of the benchmarks and named workouts for those who like to test themselves and get some little notes in those black books. Be sure to look out for these. Always remember to pick and choose your battles as we need to make sure that we keep our efforts are kept in check. We aren’t built to go hammer and tongs every day. We provide you with a program that has it’s days to kick the so-called bucket and some days that are just moving and keeping things ticking over. We will give you the information, it’s your chance to learn. Enjoy the month!
Heavy Metcon 26/3/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Barbell Club – April 2019
WEIGHTLIFTING – WEEK 4
We are coming into week 4 of our 12 week lifting cycle.
Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform.
Now, it is time to put that into practise for this coming week! Lets do this!
MONDAY
A: Drop Snatch + Snatch Balance + OHS – 5×1+1+1 @50% of Snatch
B: Snatch – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages
C: Backsquat – 4×2 @90%
D: Good Mornings – 3×10
THURSDAY
A: Jerk Balance – 5×3 @50% of your 1RM Split Jerk
B: Clean and Jerk – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages
C: Front Squats – 4×2 @90%
D1: RDL – 5×5 of 75% of Clean (if possible)
D2: Oblique Twists – 3×20
SATURDAY
A: Snatch – build up to 3×1 @90%
B: Clean and Jerk – build up to 3×1 @90%
C: Backsquat – 4×3 @85%
D: Clean Pull + Clean – 4×3 @80%
1 rep = 2 Clean Pulls + 1 Clean
Crossfit Program – 25/3/2019 to 31/03/19
A ‘BIG THANK YOU’ goes out to all those who took the 8.34 minutes on average to fill out the members’ survey. Over the coming weeks, we will go over all 153 results and come back to you all.
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This week you will see some workouts that aren’t ‘for time’ or ‘as fast as possible’ yet you will see that you have 20 minutes (or thereabouts) to get a set load of tasks. Please use these to learn to pace yourself. These will continue to grow in length and difficulty over the coming weeks, start easy and work your way into it.
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As for the programming, we will be looking to increase those weights with the paused reps as we see a decrease in the repetitions. Make sure we are taking note of these weights for the next phase we will be looking to use that strength and tension built in the tendons to turn it into some explosive power that will hopefully translate over to Olympic lifting phase that will follow.
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Now that the CrossFit Open has finished up we will be reverting back to the Sunday CrossFit sessions and the regular training plan!