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04/06/2013 Momentum Met-con

Posted 4th June 2013 by Josh Schouten

Warm-up

Team of 2 people spend 4 mins on each paired station:

  • Station 1: Rower and Bent over forward sled drag @ 70kg
  • Station 2: Drop Lunge and Ab-mat Sit-up
  • Station 3: High to Low Plank and Farmers Carry 2x12kg or 2 x 20kg
  • Station 4: Air Squats and Sled push with Sled rope pull

After 1 round:

1min of inverse ring rows

1min of ring rollouts

Back to stations

4 x :30sec Air squats w/ :10sec hold bottom position between each round

 

 

 

 

 

04/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Sumo Dead lift 4 x CrossFit Athlete 3-5 Body Composition 6-10 31×1 rest :60

A-2 Press-ups 4 x AMAP 2010 rest :60

B-1 Walking Lunges w/ KB Front Rack 3 x 22-24 2010 rest :30

B-2 KB Swings 15-20 XXXX rest :30

 

W.O.D

For time:
Buy in 25 Burpees
Then –
50 Wall ball 7/5kg
25 jumps 24/20″
50 Dead lifts @ 40% of best effort in A-1
25 jumps 24/20″
Cash out 25 Burpees

03/06/2013 Momentum Met-con

Posted 3rd June 2013 by Josh Schouten

Warm-up

Team of 2 people spend 4 mins on each paired station

Round 1: Tempos apply to first exercise on each station

  • Station 1: Push-Press 50×0 and Alternating Battle Ropes
  • Station 2: Trapbar Dead lift 50×0 and Reverse Sled Drag 80kg
  • Station 3: Box Squat to Jump 50×0 and KB Walking Lunges
  • Station 4: Inverse Row 50×0 and Burpees
  • Station 5: Sheena Press-up 50×0 and Prowler Push

Leg Crank:
24 Air Squats
24 Revere Lunges
12 Squat Jumps
12 Lunge Jumps

2min Rest

Round 2: repeat all stations with no tempo on first exercises

Finisher: 5 rounds in partners
From press-up position perform 20m Sprints (jog back)

03/06/2013 CrossFit Endurance @ CrossFit Hackney

Posted by Josh Schouten

endurance-feature

At CrossFit Hackney we believe that CrossFit Endurance (CFE) is smashing all the rules and offering the endurance community an alternative to train for ALL endurance sports in possibly a smarter and healthier way. Both Stretch and Josh have trained under the Co founder of crossfitendurance.com Brian Mackenzie seeing amazing results in not only their own training but also the athletes that have adopted the CFE protocol and training methods. You will train hard, this is not an option but you will only ever complete what you can recover from. CFE will require you to have an “unscared” attitude towards training and trying new things. After all results speak louder than words.

CrossFit Hackney will be following the prescription laid out on the CFE main-page two weeks behind offering endurance athletes sport specific training sessions to hit 3-6 days per week. While the strength and conditioning workouts will appear on the timetable in July. For now we will upload the sport specific sessions for you to head out and complete week in, week out.

Our aim is to offer an alternative to the time sapping Long Slow Distance (LSD) that we have all become accustomed to as being the only way to train for endurance sports. CrossFit Hackney and CrossFit Endurance are here to open you eyes to the alternatives out there. Tip: Keep and eye out for Runners World UK in the coming months. A change is in the air.

Runners :

Day -1 (short interval):

90 seconds on / 90 seconds off until form starts to deteriorate

Day-2 (long interval):

4:00 minutes on / 3:00 minutes off until form starts to deteriorate

Day-3 (stamina):

6Mi @ 80% 3M TT pace

 

Triathletes:

Day -1 (short interval): Swim – 90 seconds on / 90 seconds off until form starts to deteriorate

Day-2 (long interval): Run – 4:00 on / 3:00 off, until form/pace deteriorates

Day-3 (short interval): Cycle – 90 seconds on / 90 seconds off until form starts to deteriorate

Day-4 (stamina): Swim – 1000m @ 85% 1200m TT pace

Day-5 (stamina) Run – 6M @ 80% 3M TT pace

Day-6: (stamina) Cycle – 16km @ 85% of 16km TT pace.

03/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Press-up (ecc) 4 x 6-8 5010 rest :60

A-2 Chin-up (ecc) 4 x 6-8 5000 rest :60

B-1 Hollow Rocks 4 x 15-20 1010 rest :30

B-2 L-Sit 4x ALAP rest :30

 

W.O.D 1

5min AMRAP:

5 x Thruster 40/20kg

10 x TTB (or scale)

 

Rest 2min

 

W.O.D 2

5min AMRAP

10 x Wall Balls 7/5kg

5 x TTB (or scale)