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Category: CrossFit

10/12/2018 -16/12/2018 -CrossFit training program

Geoff Stewart | 07-12-2018
Welcome to week 3 of our xmas and new year training program. Week 3. It's getting a little bit more spicy this week. As well as your structural balance work, you have a couple of drop sets and some YGIG pieces. Don't rush though these: always work your form first and if you need to take some rest, take it.... [Read more]

Crossfit program 3/12/2018 -9/12/2018

Geoff Stewart | 30-11-2018
Welcome to Week 2 of our Xmas and New Year training program. Week 2. It's going to be a great week this week. You're all carrying some solid gains from our last full training block and really smashed through Week 1. Well done. Same again this week. Remember, we are looking for some good, solid lifting. We're working on our... [Read more]

26/11/2018 -2/12/2018 Crossfit Program.

Geoff Stewart | 23-11-2018
Welcome to week 1 of our xmas and new year training program. Week 1. The is a short block of training people (5weeks) its focus is some solid maintenance, some reinforcement of your ninja like skills and some time on your structural balance - the funny little bit we don't like to do but now we need to. This week... [Read more]

Crossfit program – xmas and new years period

Geoff Stewart | 20-11-2018
Congratulations, people. You've really smashed it over the last few months and we, your coaches, are very proud to be a part of your journey. As we move into the Christmas and New Year period, we always move into a funny shaped training block. Not because we are not open or haven’t planned workouts but many many of you fall prey... [Read more]

Crossfit Program 18/11/2018-24/11/2018

Geoff Stewart | 16-11-2018
Welcome to Phase 5, week 12 of our 2018 training plan. Week 12. The final week of this program has finally arrived. Thank F*** for that, I hear you cry. You've put the work in. This week we want to you test out those 3 rep max's, please. We are looking for you to do some YGIG work were we... [Read more]

Crossfit Program 12/11/2018-18/11/2018

Geoff Stewart | 09-11-2018
Welcome to Phase 5, Week 11 of our 2018 training plan. Week 11. Moving into our final 2 weeks of this phase and all seems to be going swimmingly. This week we are asking you to lift some heavy stuff in the magic 3-5 rep range. Build your weights through the set. You don't need to make massive jumps every... [Read more]

Crossfit program 5/11/18 -11/11/18

Geoff Stewart | 02-11-2018
Welcome to Phase 5, week 10 of our 2018 training plan. Week 10. Congratulations! You have come a long way. We are moving into the last few weeks of this phase and, as with last week's post, you might need to pick and choose your workout and words a bit this week. If you're tired, got a bit of a... [Read more]

Crossfit Program 29/10/18 – 4/11/18

Geoff Stewart | 26-10-2018
Welcome to Phase 5, week 9 of our 2018 training plan. Week 9. It's getting even tastier this week. We want you to build your weights on your main lifts. This doesn't mean start light, it means start with a GOOD weight and build on it. Your final set should be pretty close to failure (but remember we ain't doing... [Read more]

Crossfit training plan 22/10/2018 -28/10/2018

Geoff Stewart | 19-10-2018
Welcome to Phase 5, week 8 of our 2018 training plan. Week 8. This week you'll be repeating your basic lifts from last week, so look for a few extra kilos on the bars. You should still be making all your lifts: we are not in the realm of failing reps or sets. We don't write a "de-load week" into... [Read more]