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Category: CrossFit

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]

Crossfit Program 15/10/2018 -21/10/2018

Geoff Stewart | 14-10-2018
Welcome to Phase 5, week 7 of our 2018 training plan. Week 7. Moving things around and switching things up. We'll be working on some lower reps ranges this week. If you ask me, this is where a lot the magic happens... It's a balance between volume, strength, recovery and mental fortitude.   When your doing box step ups don't... [Read more]

Crossfit training plan 8/10/18- 14/10/18

Geoff Stewart | 05-10-2018
Welcome to Phase 5, week 6 of our 2018 training plan. Week 6. Same sort of theme as week 5, please. Strong and solid on your primary lifts. Be mindful of the volume and earn your rest.   "Leave your ego at the door." (more…)

Crossfit training program 1/10/18-7/10/18

Geoff Stewart | 28-09-2018
Welcome to Phase 5, week 5 of our 2018 training plan. Week 5. It's time to change it around a little. This week your primary lifts will remain the same but your rep ranges will be coming down... so (as you all know) your weight will be going up. We are still aiming to get a lot of work (volume)... [Read more]