Heavy Metcon 4/10/2017
Bro sesh (more…)
Barbell Club 2017 – Phase 10
After building some strength in the last phase you can now put this to use in a return to volume. This phase borrows from Arnold's Blueprint of last year - a set of 30 reps before the main juice - but with an extra twist of another 30 reps straight after the last set. The two sets of 30 will... [Read more]
CF training program, phase 3, week 1 – 2/10/17 – 8/10/17
Welcome to Week 1 of this new monostructural training phase. Read more about it. IN WE GO to yet another training phase and this one is going to be juicy. We hope you're all prepared for some new aches and pains. In our world we like to view these new aches as adaption to a new training stimulus. In this phase and this... [Read more]
Crossfit Hackney – Training Phase 3 of 2017 – Monostructural
So we are moving towards our next new 6 week block of training (starting Monday 2 October 2017) and we will be calling it Monostructural, because that's what it is (yes there is a gratuitous image above of some CF bods, and they do their share of monostructural work so we are going to do ours). When we say monostructural in the world... [Read more]
CF training program, phase 2, week 9 25/9/17 – 1/10/17
Week 9 of this training phase, Louie, is here. Read more about Louie here. Can you believe week 9 is with us already? It only seems like yesterday I was introducing you to Louie's tattoos and waxing lyrical about dynamic and maximal effort. Well the final week is here and we are looking for you to top it off with an extra few kilos... [Read more]
Heavy Metcon 27/09/2017
Stepping up the gas this week. Work in pairs A. 6 mins to warm up to your working weight - start with an empty bar and build 10 mins YGIG Alternate your sets between: 1 power clean + 2 push jerks 1 clean Girls: 60kg Guys: 75kg Aim for 60-70%. Scale if you need to. (more…)
CrossFit Gymnastics – Learning Points from Week 2
The ‘gymnastics’ part of Murph requires 100 strict pull ups, 200 push ups, and 300 squats. The focus of the gymnastics class has been to discover how to find the most efficient route to complete these reps. (more…)
CF training program, phase 2, week 8 18/9/17 – 24/9/17
Week 8 of this training phase, Louie, is here. Read more about Louie here. Week 8 is all over us like white on rice. It's getting fun and a bit spicy in the classes, there are some decent weights going onto the bar and you are looking tight in more ways than one. Still remember drive the form, DON'T go for glory with a... [Read more]
Heavy Metcon 20/09/2017
Heavy and steady. Part A Every 2 mins for 6 rounds: 1 power clean + 1 push jerk + 1 split jerk + 1 clean (yes, with a squat) Build the weight by 5kg each round. Girls: 55, 60, 65, 70, 75, 80 Guys: 70, 75, 80, 85, 90, 95 You can scale the weight to what is appropriate for... [Read more]